Diet & Supplements for Men’s Health
According to numerous diet and nutrition experts, men face several potential nutrient deficits. Abbott Nutrition lists ‘Five Nutrition Tips Every Man Needs.’ First, dietary protein is listed as the most important factor in preventing and reversing the excessive loss of lean muscle mass as we age. Secondly, getting more vitamins C and E is suggested to help control oxidative stress and reduce wear-and-tear on coronary arteries. The third nutrition tip encourages enjoying healthy, omega 3-rich seafood. The American Heart Association recommends eating two to four fish-based meals per week, especially fish with deep-colored flesh, including salmon. Abbott’s fourth recommendation is to ease up on refined carbohydrates to help manage weight and cognitive health, relying more on whole grains as well as whole fruits and vegetables. Their fifth recommendation is to check vitamin D levels to aid in both muscle and bone health as we age.
There are several herbs and other botanicals that are typically used for men’s health. One of them is the herb Tribulus (Tribulus terrestris or bindii), which is reported to have effects on the sex drive, as well as supporting the normal production of red blood cells that contributes to support of healthy blood circulation and oxygen transport.
Several forms of ginseng are typically used by men as well. Asian Panax Ginseng is commonly used by elderly people in Eastern Asia to support mental and physical vitality. Its active ginsenoside components are thought to fight fatigue and stress by supporting the adrenal gland and the use of oxygen by muscles during activity.
Saw palmetto berries (Serenoa repens) contain a lipid that, when extracted, has been shown in numerous controlled clinical studies to provide safe and effective support of the prostate gland. Saw palmetto extracts have been approved in Europe for this use.
Tongkat Ali, also known as Long Jack, is another commonly used botanical for men. It has been shown to support testosterone levels already within the normal range in healthy adult males.
The botanical maca (Lepidium meyenii) has also been traditionally used for male fertility and libido while the herb muira puama can be found in men’s formulas due to its historic use as a tonic for male energy and physical capabilities.
The red pigment lycopene, typically found in tomatoes and other naturally red foods, has also been shown to support prostate health. And plant sterols, known as phytosterols, are a source of beta-sitosterol that has also been used clinically in support of a healthy prostate gland.
The combination of zinc, magnesium, and vitamin B-6 together help maximize absorption and promote recovery from exercise. Zinc is central in regulating cellular growth and tissue repair, plus the maintenance of a healthy immune system. Magnesium is essential for hundreds of biochemical reactions in the body, including maintenance of electrolyte balance, energy production, and normal neuromuscular function. In a double-blind, randomized study, researchers found that male athletes supplementing with these three nutrients during an 8-week period of intense training had increased levels of muscle-building hormones and increased leg strength, possibly due to maintaining levels of free and total testosterone within a healthy range, whereas men receiving placebo had decreased levels of testosterone.
For men interested in closing potential nutrition gaps, consider these supplements and dietary adjustments with a healthcare practitioner for optimal wellbeing.
Neil E. Levin, CCN, DANLA, is the Senior Nutrition Education Manager and a product formulator for NOW® and a board-certified clinical nutritionist.
