5 Supplements Your Body Needs




Important supplements your body needs
More and more men are turning to the supplement aisle to stay healthy, reach fitness goals, fight off illnesses, or control specific syndromes. While supplements can help in all these areas, it's important to choose the right ones. Here's a guide to help you navigate the ever-increasing range of available products.

Multivitamins
You can make all the protein shakes you want, but if you're not getting the vitamins your body needs to build muscle and other tissue, then you're just wasting your time and money. Even if you think you’re eating right, you may not be getting all the nutrients you need from your diet. Food’s lack of vitamins and minerals can be caused right at the beginning with lackluster soil, poor storage and incorrect processing or cooking.

Overall, taking a daily multivitamin helps prevent a host of problems. For example, Mayo Clinic researchers recommend taking multivitamins to keep sperm healthy. Also, vitamin B controls the energy-level regulator cortisol, which is beneficial if you work in front of a computer all day. Multivitamins are also key to making other supplements work correctly.

Dosage: One multivitamin daily.

Selenium
This powerhouse mineral fights free radicals and, as a result, can be a key player in warding off cancer. Want proof? Research has found that men with high levels of this mineral were 48% less likely to contract advanced prostate cancer. Selenium can also help prevent lung cancer, as demonstrated by tests with groups of smokers taking the supplement. No, this doesn’t mean you’re allowed to put off quitting.

A recent Seattle-based study noted that taking multivitamins is important to supercharging selenium’s cancer-fighting power. This may be due to the fact that multivitamins contain at least 30 international units (IU) of vitamin E, which is the main selenium cofactor. Be sure to keep your ears open for new research developments with this specialized antioxidant, but in the meantime, take selenium for preventive measures.

Dosage: 40 to 70 micrograms (mcg) daily.

Folic acid
It’s not just for prenatal care guys; this B vitamin is a top-notch stroke preventative. At the micro level, it keeps your blood streaming instead of stopping. How? It dissolves homocysteine, a compound linked to heart disease and Alzheimer’s. Studies have shown that men taking large doses of folic acid were 30% less likely to suffer a stroke than those taking just a little.

But that’s not all folic acid does. Recent Dutch studies show that folic acid can increase cognitive function, even in older people. It also helps the body digest, use and synthesize the proteins that boost muscle growth. Folic acid is essential in the production of red blood cells and is helpful in improving energy levels and cardio performance. Finally, folic acid prevents heartburn and replaces lost nutrients in the body, all of which helps the digestive system work properly. You don’t need to overdose on the stuff to reap all the benefits; small amounts taken daily will make all the difference.

Dosage: 400 mcg daily.

Help increase your brain power and your bones


Acetyl-l-carnitine
Rather than helping with a six-pack, this amino acid gets your brain in shape. In fact, acetyl-L-carnitine could possibly slow down the effects of Alzheimer's. And, studies published by Proceedings of the National Academy of Sciences have also shown that rats that took acetyl-L-carnitine did better on memory tests. Why? It looks like carnitine declines in tissues with age, dulling the effectiveness of certain membranes. It’s particularly low in those who get Alzheimer’s. By giving your body the carnitine it’s missing, your mental function will improve, as well as cognition.

On a more fundamental level, Acetyl-L-carnitine is also key to helping the body store and produce energy, and we all know that having a good energy level is key to learning. As with all the other supplements, you don’t have to take a lot to get the maximum benefits. Just make sure your intake is consistent.

Dosage: 100 to 400 mg once daily.

Calcium
This mineral is a master multitasker that builds bones, aids in weight loss and possibly decreases the risk of colon cancer and cholesterol. Studies have found that 1,000 mg of calcium can increase your high-density lipoprotein cholesterol (a good cholesterol) by 7%. It has also been shown that in terms of bone health, calcium is particularly important for men who have already broken a bone. Calcium actually helps prevent you from suffering a break again.

Be sure to combine your calcium intake with vitamin D as directed. It’s just as critical in maintaining bone health and keeping your body healthy. Though sunlight is one of the best ways to get your vitamin D, Harvard researchers claim that north of 40-degrees latitude the sunlight isn’t strong enough to promote vitamin D formation. Recent (and wise) surges in the use of sunscreen also curb this type of vitamin sourcing. So reach for the supplements bottle on this one.

Dosage: 500 mg of calcium citrate with 125 IU of vitamin D twice daily.

become a healthy pill popper
Though the latest supplement news can be hard to stay on top of, it’s important to be informed and up to date about the vitamins and pills you are ingesting. To learn more about supplements with solid research results, check out The Harvard Medical School Guide to Men’s Health: Lessons from the Harvard Men’s Health Studies by H***** B. Simon, or Harvard’s associated Men’s Health Newsletter. The Mayo Clinic website, which offers weekly e-newsletters and is another terrific source, as is the U.S. National Institutes of Health MedlinePlus. And if you prefer the word of a doctor, speak to your family doctor and make sure you’re comfortable with the information and well-informed.