The Best Men's Supplements 2019
With many supplements out there, how do men know they are picking and taking the best? Find out the best men’s supplements in 2019 and tips to choose!
According to a 2018 CRN Consumer Survey, dietary supplement use among U.S. adults increased 10 percent over the past decade.
The survey also found that 78 percent of Americans perceive the dietary supplement industry as being trustworthy. This is a five percentage point increase in consumer trust in two year short years.
Despite the growing use and trust of supplements, how can men know they are getting the most out of them?
Find out the best men’s supplements in 2019 and tips to choose!
The Best Men's Supplements of 2019
1. A multivitamin
2. Fish oil
4. Protein powder
7. Vitamin D
Best Men's Multivitamins 2019
Nutrition experts do encourage the "food first" rule by obtaining vitamins and minerals through a healthy diet.
Because aside from vitamins and minerals, foods supply other nutrients supplements lack. These include phytochemicals and fiber found in plant sources such as whole grains, fruits, and vegetables.
But remember that a multivitamin is intended to supplement a well-balanced diet, not replace or substitute it. That being said, multivitamins do have a time and place and can fill in the nutritional gaps of a westernized diet.
Tips for choosing the best multivitamin, and supplements for that matter, include:
1. Find a multivitamin specific for men.
While both men and women can benefit from a multivitamin, each gender has a respective formula. Besides, recommended daily nutrient needs vary, leading to differences in levels of vitamins and minerals.
For instance, men do not need supplemental iron unless medically recommended for one. In fact, excess levels of iron could increase your risk of heart disease.
2. Take advantage of the label and identify ingredients.
Just like a food label, the label on a multivitamin is helpful to identify the ingredients contained. Also like a food label, ones on a supplement should be read and analyzed.
A multivitamin should at least include basic, yet essential vitamins and minerals. These include vitamins A, C, D, and K, and the B vitamins such as folic acid. Calcium, iodine, iron, magnesium, manganese, potassium, and zinc are also beneficial minerals.
The additions of herbals and botanicals should also be warned with caution, as their safety is not fully known.
3. Know that more is not always better.
Going for a second helping of veggies is good practice. But know that more is not always better when it comes to choosing and taking multivitamins. As a general rule, select multivitamins with no more than 100 percent of total Daily Values (DVs).
Also shy away from mega-doses, as there is not enough sufficient evidence to suggest if they are necessary or healthy. In fact, health risks may arise if taking large doses.
4. Look for the USP Verified Mark.
Under the Supplement Health and Education Act of 1994, vitamin manufacturers must identify and reflect dietary ingredients on the label. The USP Verified Mark adds an extra layer of security.
The USP Verified Mark indicates the product has been tested for standard purposes on a voluntarily basis. Tested indicators include:
• Identity - is the product what it claims to be
• Potency - is it present in the right amount
• Purity - is it free from impurities, contaminants or other unwanted ingredients
• Performance - will it dissolve and disintegrate in the body so the active ingredient can be absorbed
Purchasing products marked with USP can offer a peace of mind that the multivitamin has been through these procedures.
5. Consider personal nutrient needs.
Since each body is different, each body may require a different quantity and variety of nutrients. That being said, it is important to consider personal needs before selecting a supplement.
Certain populations may be more vulnerable to deficiencies or require higher needs as well. These may include:
• Those following a specific diet, including vegetarian, vegan, and gluten-free diets
• People with a nutrition-related condition, including anemia or bowel disorder
• The senior population, especially for those over age 50
6. Discuss supplemental use with a primary healthcare provider.
Talk to your doctor regarding which vitamins and supplements may upheld the best benefit.
Not only can their expertise guide you to a safe product, but offer recommended dosages. They can also identify any potential medication interactions and side effects of supplement use.
Best Supplements for Overall Health
In addition to selecting the best multivitamins for men, there are other supplements that can be valuable. While they are not exclusive to this list, some other beneficial supplements to consider may include:
Fish oil is an excellent source of omega-3s, a healthy fat proven to support heart health and protect from inflammation.
New research found taking four grams of fish oil daily can help lower triglycerides. A 2015 meta-analysis also suggests fish oil supplementation may have an anti-obesity effect.
The benefits truly shined when combined with lifestyle changes. This stresses the importance supplements should supplement a healthy diet and lifestyle.
Try including food sources of omega-3s, too. These include fatty fish, flaxseed and canola oils, and various nuts and seeds.
A diet rich in fiber diet supports digestion and promotes heart health by lowering cholesterol. Dietary fiber can also help manage weight and blood sugars.
Men are recommended to consume 38 grams of fiber per day. However, the general population only consumes about 15 grams daily.
A fiber supplement can help bridge this gap as well as increasing plant-based foods rich in fiber. These include whole grains, fruits, veggies, and legumes that are also rich in other nutrients beyond fiber.
Though nutrition experts encourage whole food sources over protein powders, they certainly do have their time and place. Protein powders are convenient and can help ensure men are meeting daily protein requirements for good health.
Protein and amino acids are essential for a variety of reasons, including preserving and growing muscle mass. This particularly serves true when combined with resistance training.
Protein is important for weight loss, too, as it increases energy expenditure, lends greater satiety, regulates hunger hormones. It also stabilizes blood sugars to ward off cravings and tends to supply B vitamins that support a healthy metabolism.
Also continue consuming lean animal meats, yogurt, milk, beans, legumes, and other dietary protein sources to help ensure protein needs.
Probiotics are good, live microorganisms that balance the microbiome, which encompasses trillions of microorganisms living in the body.
The bacteria is mostly recognized for digestive and immune support. A systematic review and meta-analysis has also shown probiotic supplements lead large reductions in body weight and body fat percentages.
Probiotics are predominantly found in fermented foods and beverages and often indicated as the strains Lactobacillus, Bifidobacterium, and Saccharomyces. Well-known sources of probiotics include yogurt, sauerkraut, soft cheeses, and fermented foods.
Probiotic pills and supplements can also be helpful to keep probiotics flourishing.
Calcium & Vitamin D
A multivitamin does offer calcium and vitamin D. However, men, especially with age, may need to supplement extra of each. Both are essential nutrients to keep bones strong throughout the entire lifespan.
Men can also ensure adequate intake of each by eating more dairy products, including milk, cheese and yogurt. Non-dairy sources include orange juice with added calcium, whole grain cereals, sardines with bones, almonds, soybeans, and collard greens.
Vitamin D food sources include beef, egg yolks, cheese, salmon, mackerel, tuna, and cod liver oil. Vitamin D fortified products also often include milk, yogurt, and orange juice. Sunlight is also a natural source of vitamin D.