5 Essential Supplements Every Man Should Take
Supplements are essential in today’s era, especially in a city like Hong Kong where the lifestyle is super fast paced; we are constantly overworking, under sleeping, overtraining and under recovering on top of poor stress management and poor nutritional habits, and maybe even a sedentary lifestyle. Supplements make a huge difference on health because a vitamin and mineral deficiency, will lead to health issues. For men, this could be Prostate issues and low testosterone. Also, did you know that there is something called Andropause? Summed up, this is basically the male version of menopause. The good thing is, not every man gets Andropause and you can prevent getting it by simply prioritizing your health and one of the simplest ways to do so is to be on point with supplementation. We have compiled a list of basic supplements that we believe every man should be taking.
Vitamin D is one of the most crucial vitamins required by the body; it helps boost the immune system and fights off infections which also means less prone to getting sick, and also boost testosterone levels. Vitamin D is also essential for the cardiovascular health and bones. There are also studies that suggest a low level of Vitamin D is linked to poor male sexual function as Vitamin D is crucial for hormonal health. Vitamin D also plays an important role in the development of skeletal muscles as well helping with our mood. Supplementing with 5000iU of Vitamin D a day will be beneficial to a mans health hormonally, and immune system wise. We recommending getting a vitamin D that contains vitamin K in it as well for better absorption. If you are not sure what might be the best Vitamin D for you, speak to one of our coaches and we can help you!
Testosterone levels decrease with age, poor sleep, poor nutritional habits and stress. Low testosterone levels can cause health issues, and increases the risk of Osteoporosis and is also linked to depression. There are also studies that suggest that men are at a higher risk of erectile dysfunction if they are deficient in Zinc, as Zinc is a key mineral that metabolizes nutrients and helps with immune function, DNA and protein production. Men are also very prone to producing estrogen, which may result in man boobs/fat chest and storing fat through the hips and belly, which makes Zinc super important because Zinc can help to inhibit the conversion of testosterone to estrogen.
B-vitamins are water soluble which means that your body cannot store them and so you need a continuous supply. If you are deficient in vitamin B, you could have rashes on your skin, digestive issues, anaemia, depression and anxiety, or even anaemia.
Thiamin (or vitamin B1) is important for the maintenance of your nervous system and can be commonly found in whole grains, beans, and beef. Riboflavin (or vitamin B2) is important to regulate your metabolism and to help upkeep your hair and skin. Niacin (or vitamin B3) boosts your good HDL cholesterol while helping to keep your bad LDL cholesterol levels low. It is also vital for the creation and repair of DNA while helping to boost brain function. Vitamin B5 (or pantothenic acid) creates red blood cells and produces important sex and stress hormones. Although many foods like avocado and salmon contain vitamin B5, this vitamin is not one you want to skimp on! Vitamin B6 is involved in the production of serotonin and melatonin so to help regulate your mood and ensure quality sleep. Vitamin B12 also aids in sleep, as well as keeping depression at bay, and overall heart health.
Magnesium, known as the master mineral, is important for many body functions. It is critical for blood glucose control, protein synthesis, nerve function, recovery and hormonal health. If you have a hard time switching off at night after a long, stressful day at work or if you are constantly feeling rundown and might have a decreased libido because you constantly feel stressed out and tired, chances are you are magnesium deficient. Magnesium is also a great supplement to add if you are looking to increase testosterone levels and also improve fertility rate. We recommend a Magnesium supplement that contains Magnesium Malate, Glycinate and Citrate. Supplementing up to 2 grams of magnesium every evening will boost immunity, testosterone, improve sleep quality, reduce muscular cramps and improve recovery.
Omega-3’s are polyunsaturated fatty acids renowned for their anti-inflammatory effects. They are essential for Cardiovascular health, joint health and brain health. Omega 3’s are also important for healthy hormone production (did you know that hormones are produced from fatty acids/cholesterol?). In today’s lifestyle, we tend to over-consume more Omega 6 fatty acids from foods such as vegetable oils and omega 6 is known to cause quite a bit of inflammation. Omega 3’s can also help to lower blood sugar levels, which results in better stability of the hormones throughout the day and stress management.There are also studies that say that Omega 3’s may help reduce the risk of Prostate cancer.
BONUS SUPPLEMENT: Glutamine
Glutamine is one of the essential Amino Acids required by the body. It is a building block of protein and a critical component of our immune system. Furthermore, glutamine also plays a huge role in our gut health (up to 70% of your immune system sits in your gut) – Glutamine does an amazing job of fixing gut health issues – whether it’s from long term antibiotics or poor nutritional habits. If your gut health is poor, your immune system will be down and you will be more prone to things such as IBS, bloating and indigestion. Glutamine is also a great item to add into your post-workout drinks as glutamine stops muscles from breaking down and improves recovery. Glutamine is also one of the required amino acids to make Glutathione – glutathione is the most potent antioxidant, which promotes anti-aging and brings down inflammation, fights off free radical damage and promoting recovery. So if you’re looking to maintain muscle mass, improve gut health and immunity, improve recovery and allow the body to produce more glutathione – glutamine will be a great supplement for you.
At Hybrid, your health and wellbeing is our priority. We care about you and helping you to achieve your goals in the safest, healthiest and most sustainable way possible. Everybody is different and requires different supplements. The above is just a standardized list of basic supplements that all men can benefit from. Please have a chat with one of our coaches if you are unsure what is best for you or might have any complications.
If you are interested in learning more about what supplements you should be taking for your specific health goals, or purchasing Hybrid-approved supplements from Hybrid, please contact us at firstname.lastname@example.org
Article by: Kimberly Slider, Hybrid MMA & Fitness