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6 Supplements Every Man Needs After 40Metabolism support for mens health -
Foods rich in zinc include oysters, shellfish, beef, nuts, seeds, dairy, and eggs. If supplementing with zinc, be careful not to exceed the tolerable upper intake level of 40 mg daily for men.
Excessive zinc intake can cause copper deficiency. You can consult with a registered dietitian or other healthcare professional to determine the appropriate dosage and ensure safe zinc supplementation. Curcumin is the active compound found in turmeric with antioxidant-like properties that has been widely researched and found to be supportive of various aspects of health , including stress response, metabolic health, and cardiovascular health.
Studies have shown curcumin to be a powerful ingredient for joint health. One study found that curcumin supplementation promoted comfort and physical function in patients with knee issues.
Additional research shows the efficacy of curcumin for mood support. In a randomized, double-blind, placebo-controlled study , curcumin supplementation for 8 weeks resulted in improvement in several mood-related symptoms. Typical doses of curcumin used in studies range from , mg daily. One teaspoon of turmeric contains about mg curcumin.
Curcumin supplements, on the other hand, usually contain a highly concentrated extract of curcumin to give a more therapeutic dose. Ashwagandha is a type of adaptogen, which means it can help the body adapt to stress.
In addition, it has promising effects for male sexual health. A clinical trial conducted in demonstrated ashwagandha's ability to lower cortisol levels, commonly referred to as the "stress hormone. Ashwagandha has also been shown to support healthy male testosterone levels and may also enhance sperm quality , making it beneficial for fertility.
Furthermore, recent studies have indicated that ashwagandha may enhance endurance and facilitate muscle strength gains during exercise , reduce food cravings, and assist in managing body weight. If stress is leaving you feeling depleted, ashwagandha could be worth considering. B vitamins play essential roles in the processes that convert foods into usable energy.
The B vitamins consist of thiamine B1 , riboflavin B2 , niacin B3 , pantothenic acid B5 , B6 pyridoxine , biotin B7 , folate B9 , and B These vitamins also contribute to a healthy nervous system by supporting the production of neurotransmitters, which are essential for brain function and mood regulation.
Additionally, vitamins B6 and B12 are particularly important for cardiovascular health, as they help regulate homocysteine levels and support the production of red blood cells.
Some lifestyle factors can impact the levels of B vitamins in the body. Alcohol intake can inhibit absorption of several of the B vitamins. Increased stress levels can deplete certain B vitamins, especially vitamin B6. On the opposite hand, diets low in B vitamins can lead to increased levels of perceived stress and poor mood.
Vegans and vegetarians may be at greater risk of B vitamin deficiencies since animal-based foods are generally the best natural sources of most B vitamins, especially vitamin B To get enough B vitamins, eating a balanced diet rich in B vitamin sources is a key step.
You may also consider taking a B complex supplement that contains all the B vitamins in one for a convenient, easy step in your health routine.
Saw palmetto is a natural supplement known for its various benefits for men's health. It is commonly used to support prostate health. Saw palmetto may contribute to hormonal balance in men. Active compounds in the saw palmetto have been found to inhibit the conversion of testosterone to DHT, thereby preserving testosterone levels and may support prostate health and maintain healthy hair growth.
Ginseng is an herb known for the beneficial properties of its root portion. It is a type of adaptogen , which can make it useful to help the body adapt to occasional stress. As an adaptogen, ginseng has the potential to support overall immunity and the central nervous system.
Antioxidant phytochemicals in ginseng can manage oxidative stress and have been shown to support cognitive health by providing neuroprotection as well as boosting memory and learning. Research also shows that ginseng can also boost male reproductive function.
Studies have shown that ginseng can boost libido and improve sperm quality and count. A clinical study also found that Asian ginseng also known as Panax ginseng supplementation resulted in increased testosterone levels. Men who want to maintain good health should eat a varied diet rich in nutrient-dense foods, exercise regularly, maintain proper hydration, and get adequate sleep.
Sometimes that is easier said than done. Stress, quick and convenient food choices, and lack of physical activity can all cause men to become deficient in certain nutrients. This convenient online survey can help determine what you might be lacking nutritionally, and provide a personalized daily vitamin regimen.
lifestyle Medically Reviewed. Medically Reviewed by. Written by. We researched the most important supplements to help protect men against common deficiencies.
Take a personalized approach to supplementation Each person has unique nutritional needs and goals, so personalizing the supplementation process becomes essential for achieving desired results.
Even before you start exercising, you can use plenty of tricks to eliminate visceral fat, improve your flab-burning metabolic process, and start losing weight fast. And for more great ways to and lose weight and stay slim for good, pick up a copy of The Men's Health Diet today!
It combines the latest findings in exercise and nutrition with practical how-to advice that will transform your body into a fat-burning machine. Iron is essential for carrying the oxygen your muscles need to burn fat.
Unless you restock your store, you run the risk of low energy and a sagging metabolism. Shellfish, lean meats, beans, fortified cereals, and spinach are excellent sources. But it's not always a good idea to take a supplement.
Too much iron has been linked to a greater risk of heart disease in men. Get this essential mineral in natural doses from real foods. Vitamin D is essential for preserving metabolism-revving muscle tissue. Unfortunately, researchers estimate that a measly 20 percent of Americans take in enough through their diet.
Get 90 percent of your recommended daily value IU in a 3. Other good sources: tuna, fortified milk and cereals, and eggs. There's some evidence that calcium deficiency may slow metabolism.
Even at rest, a body needs energy for all it does. This includes breathing, sending blood through the body, keeping hormone levels even, and growing and repairing cells. The number of calories a body at rest uses to do these things is known as basal metabolic rate, also called basal metabolism.
Besides the basal metabolic rate, two other things decide how many calories a body burns each day:. How much a body moves. Any movement, such as playing tennis, walking to a store or chasing the dog, makes up the rest of the calories a body burns each day.
This can be changed a lot, both by doing more exercise and just moving more during the day. Daily activity that isn't exercise is called nonexercise activity thermogenesis NEAT. This includes walking around the house.
It also includes activities such as gardening and housework, and even fidgeting. NEAT accounts for about to calories used daily.
You might want to blame a medical condition for slow metabolism and weight gain. But rarely does a medical condition slow metabolism enough to cause a lot of weight gain. Conditions that can cause weight gain include Cushing syndrome or having an underactive thyroid gland, also known as hypothyroidism.
These conditions are uncommon. Many things affect weight gain. These likely include genes, hormones, diet and lifestyle, including sleep, physical activity and stress.
You gain weight when you eat more calories than you burn — or burn fewer calories than you eat. Some people seem to lose weight more quickly and more easily than others.
But everyone loses weight by burning more calories than are eaten. The bottom line is calories count. To lose weight, you need to eat fewer calories or burn more calories through physical activity.
Or you can do both. You can't easily control the speed of your basal metabolic rate, but you can control how many calories you burn through physical activity. The more active you are, the more calories you burn. In fact, some people who seem to have a fast metabolism are probably just more active — and maybe fidget more — than others.
Aerobic activity. As a general goal, aim for at least 30 minutes of moderate physical activity every day. If you want to lose weight, maintain weight loss or meet specific fitness goals, you may need to exercise more.
Moderate aerobic exercise includes activities such as brisk walking, biking, swimming and mowing the lawn. Vigorous aerobic exercise includes activities such as running, heavy yardwork and aerobic dancing. Don't look to dietary supplements for help in burning calories or losing weight. Products that claim to speed up metabolism usually don't live up to their claims.
Some may cause bad side effects. The U. Food and Drug Administration doesn't ask for proof that dietary supplements are safe or that they work. Question the claims that are made. Always let your health care providers know about supplements you take.
There's no easy way to lose weight. To take in fewer calories than you burn, the Dietary Guidelines for Americans recommends cutting to calories a day to lose 1 to 1.
Add more physical activity to get to your weight-loss goals faster and maintain your weight loss. A health care provider, such as a doctor or registered dietitian, can help you explore ways to lose weight.
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