Seven Best Supplements For Men

Seven Best Supplements For Men1- Choline
It repairs DNA and supports brain function. A deficiency can raise your risk of liver damage and even liver cancer, says Steven Zeisel, M.D., Ph.D., director of the UNC Nutrition Research Institute. In one study, people who ate the most choline cut their pancreatic cancer risk by a third.
GET IT NATURALLY
Eggs are loaded. If you ate six pork ribs, you’d still be just shy of your day’s quota (550 milligrams), but a three-egg omelette provides more than 80 percent of that amount.
HOW TO SUPPLEMENT
Pick a pill that has less than 100 percent of your daily value—you want just enough to top off your tank. Gut bacteria transform excess choline into trimethylamine, which causes fishy- smelling body odour.

2- Magnesium
It’s brain food. It may help fight headaches and muscle cramping, and also improves your mood, says Emily Tarleton, R.D., of the University of Vermont College of Medicine. Shoot for about 400 to 420 milligrams a day.
GET IT NATURALLY
Plants suck up magnesium in soil through their roots; seeds harbour the bulk of
it. Top sources: sesame seeds (126 milligrams per 1⁄4 cup), raw cashews (100), and almonds (97). Black beans, technically a seed, have 84 milligrams per full cup.
HOW TO SUPPLEMENT
Nearly half of Americans fall short on magnesium in their diet. The Institute of Medicine recommends taking up to 350 milligrams a day from
a supplement. Your body absorbs magnesium citrate best.

3- Nitrates
Your body turns nitrates into nitric oxide, a gas that boosts bloodflow to muscles during exercise. Result: more oxygen and glucose to help you optimise your performance, says Gary Miller, Ph.D., an exercise physiologist at Wake Forest University.
GET IT NATURALLY
Aim for 3.7 milligrams a day per kilo of your body weight (about 300 milligrams for a 70kg guy). Celery, beets, and arugula all provide 250 milligrams per 100g.
HOW TO SUPPLEMENT
Even if you’re hitting the daily goal, boosting intake can enhance athletic performance. Men in a U.K. study who drank beet juice containing about 800 milligrams of nitrates daily for a week had better sprint performance and reaction times

4- Vitamin B12
It keeps your brain’s spark plugs (the neurotransmitters) firing so information can be relayed. Even a mild B12 deficiency can speed cognitive decline with aging. B12 is also required for proper red blood cell formation.
GET IT NATURALLY
Eat more steak! Meat and seafood are the main sources of B12, and carnivores can easily reach their daily 2.4 micrograms by enjoying a 170g serving of top sirloin (2.8 micrograms) or canned tuna (2.5).
HOW TO SUPPLEMENT
If your diet is light on meat and fish, ask to have your B12 levels checked the next time you have blood work done. If you’re low, then yes, a supplement can help protect your brain and blood.

5- Vitamin D
The sunshine vitamin improves your mood and lowers your risk of heart disease, cancer (especially prostate), diabetes, and Alzheimer’s, says Michael Holick, Ph.D., M.D., of Boston University Medical Center Hospital, author of The Vitamin D Solution.
GET IT NATURALLY
Unless you’re routinely outside and shirtless between 10 a.m. and 3 p.m., you’re probably falling short, Dr. Holick says. Add D -rich foods like fortified dairy and fatty fish (e.g. salmon) to your diet.
HOW TO SUPPLEMENT
Technically, fortified dairy is a supplement: milk has about 100 IU of vitamin D per
cup. But that’s far below the 1,500 to 2,000 IU a day the Endocrine Society recommends. Popping extra D can help.

6- Vitamin K
It helps prevent calcium build-up in your arteries. In one study, people who consumed the least K were nearly three times as likely to develop heart disease as those who took in the most.
GET IT NATURALLY
Never skimp on the salad course. A mere cup of raw kale provides 113 micrograms of vitamin K – that’s 94 percent of your daily requirement. Spinach and collard greens are also great sources.
HOW TO SUPPLEMENT
Adults need 120 micrograms a day, but the average man falls short with just 85. So supplement with at least 45 micrograms of K2, the type your body absorbs best, says Cees Vermeer, Ph.D., founder of the R&D Group VitaK at Maastricht University in the Netherlands.

7- Zinc
As antioxidants go, zinc is powerful stuff. It’s found in every cell, assists in healing wounds, and helps beat sneaky viruses. And if you want kids, know this: zinc also improves sperm quality.
GET IT NATURALLY
Aim for 11 milligrams of zinc daily; six oysters have about triple that. Bonus: your body can bank some of the excess, says David Killilea, Ph.D., who studies nutritional metals.
HOW TO SUPPLEMENT
If you’ve noticed your energy and sex drive flagging, turn to foods or supplements that contain both zinc and copper to help support cells in your reproductive and central nervous systems. The two work in concert; supplementing with high levels of zinc alone can result in a copper deficiency.