It seems as if we are always reading about the best nutrients for optimal women's health, but what are the best nutrients for men? The right vitamins and minerals for men are as essential as good engine oil is for his car. When added to his daily regimen, these top 10 nutrients will help your man fight aging and disease, keep him frisky as a young stallion, and add years to his life. Now, what woman wouldn't like that?
Calcium
This nutrient not only aids in weight loss and helps strengthen bones, but it also plays a significant role in the regulation of cell function and is essential for the optimum function of the immune and nervous systems. There is some evidence that it helps in the prevention of heart disease and has protective qualities against colon cancer.
Although most men don't get the recommended 1,000 mg of calcium a day, men with the highest calcium intakes weigh less on average than men consuming less calcium. He should aim for 1,200 milligrams of calcium a day, half taken in the morning and half taken at night to maximize absorption. Dairy products, leafy green vegetables, salmon, canned sardines and tofu are all rich in calcium.
Boron
Studies show that men with the highest boron intakes are 65 percent less likely to develop prostate cancer than men with lower levels. American men have one of the lowest boron intakes in the world, so this is one nutrient you don't want the man in your life to go without.
If taken in supplement form, just 3 mg a day will not only ward off prostate cancer, but also, according to USDA researchers, is the best dosage to improve memory and concentration. It has also recently been found that spa centers which are famous for curing arthritis have a high boron content in the water. If a man has arthritis you can be sure he needs a supplement of boron.
Fruit and vegetables contain boron, but due to modern agriculture, it has been depleted from the soil, so even with fresh vegetables you may not be getting enough. The best natural sources of boron are raisins and almonds.
Omega 3
Of all the nutrients available, Omega-3 fatty acids delivers the most bang for your buck. A healthy man needs 1000 mg a day to receive the multiple benefits of this fish oil, which include: reduction in pain and inflammation, protection against heart attack and stroke, reduced risk of high blood pressure, improved memory, focus and concentration, and a reduction in the symptoms of depression.
Taking two 500-mg tablets each day is the best way to add these essential fatty acids to a man's daily regimen. They can also be found in salmon, mackerel, sardines or other fatty fish.
Coenzyme Q10
Naturally produced by the body, coenzyme Q10 improves the muscle cells' ability to translate oxygen in the blood to usable energy. Unfortunately, as we age, the natural production of this compound decreases. Because coenzyme Q10 is not found in any food source or any available multivitamin, the only way for men to regain their youthful vitality is by taking it in supplement form.
Men who take 100-150 mg of this compound daily have reported a significant reduction in fatigue. The results from recent studies also suggest that coenzyme Q10 may help in the fight against cancer, Parkinson's disease and Huntington's disease.
Creatine
Creatine not only boosts muscle mass, but it is also linked with improved memory and intelligence test scores. Studies at the Medical College of Wisconsin found that men taking creatine for two to three months increased their bench press weight by an average of 15 pounds. By adding 5 grams of creatine a day to whey in a protein shake, you can boost your man's muscle and memory. He will remember your anniversary and can carry you over the threshold like he did on your wedding day. What more can a woman ask for?
Chromium
Although chromium is a popular muscle-building supplement, this mineral is most beneficial for the control of diabetes. By improving the body's sensitivity to insulin, chromium makes it easier to keep blood-sugar levels where they belong. Studies have also determined that men who regularly take chromium picolinate, which is the best form of the mineral, have a much easier time controlling their weight.
For a healthy man who isn't trying to lose weight or who isn't a diabetic, 35 micrograms a day should be sufficient. If a man is already diabetic, two hundred mcg a day is recommended and for those who are on a diet, ask his doctor about taking 400 mcg a day. Unrefined whole meal bread, brewer's yeast, liver, lean meats, poultry, eggs and cheese are food sources high in chromium.
Glucosamine
Glucosamine sulfate is another nutrient that is produced naturally in the body but is often in short supply. As a man ages he loses cartilage in his joints, which can lead to pain and stiffness. When taken three times daily, 500 to 1000 mg of glucosamine, made from the shells of crab and lobster, can reduce the damage, prevent the progression of osteoarthritis and is an excellent way to rebuild that lost cartilage. Glucosamine sulfate combined with chondroitin is especially helpful for men with back pain, arthritis and sports injuries.
Vitamin E
Of all of the antioxidants, vitamin E is one of the most potent. It helps in the reduction of heart disease, cancer, Alzheimer's disease and fights the signs of aging. This supplement is also essential in reducing muscle tissue damage caused after exercising. Four hundred international units (IU) a day of natural vitamin E (d-alpha tocopherol) suppresses the action of free radicals, which can damage DNA and RNA. Food sources of vitamin E include wheat germ, soybeans, vegetable oils, broccoli, cabbage and eggs.
Selenium
Studies show that selenium, another powerful antioxidant, might be the best defense against cancer. By forcing cancer cells to self-destruct, it could be a man's best bet in the prevention of this deadly disease. It has also been used to improve a confused and depressed mental state, anxiety and mental fatigue.
Selenium is a trace element found naturally in foods like Brazil nuts, liver and animal proteins but can also be added to your diet by taking a 200-mcg dose daily.
Folic Acid
By lowering the levels of homocysteine, an amino acid that increases your risks of blood clots, folic acid helps prevent clogged arteries and improves blood flow to the brain. High homocysteine levels are also associated with early warning signs of Alzheimer's, such as dementia and memory loss. The recommended daily dose of 500 mcg can lower homocysteine levels by 18 percent or more. Food sources include citrus fruit, beans, and fortified breads and cereals.
