Best Supplements For Men Who Work Out
Most men associate supplements with improved health. But supplements are just thata means to supplement your diet. They arent going to make a significant impact on your health and fitness unless there are known deficiencies or youre not meeting your needs through your diet. So before adding a slew of supplements to your regimen, think about if youre consuming a balanced and varied diet first, then consider where supplements might be able to help. When deciding what to take, note what your goals are, or what youre trying to achieve. Here, we outline the best supplements for men who work out to bolster their overall health and fitness.
Before we get started, note that most companies provide lofty claims that arent backed by science or research. And therein lies the real danger with the supplement industry: Its not tightly regulated by the FDA and there are a lot of dangerous supplements out there that can have detrimental effects on your health versus actually helping you.
I categorize supplements into two main categories: foundational and ergogenic supplements. Foundational supplements are ones that can be beneficial from a maintenance and preventative health perspective. Ergogenic supplements are substances or supplements that may enhance energy production, use, or recovery and provide athletes or active individuals with a claimed competitive advantage.
Jordan Mazur, MS, RD, is the director of nutrition and team dietitian for the San Francisco 49ers
Tl Dr: What You Need To Know
- The bodys ability to absorb nutrients from the food naturally declines with age.
- The most common deficiencies amongst older adults are vitamin D, B12, Zinc, and Magnesium.
- Calcium is also a common deficiency but supplementation with it can increase the risk of cardiovascular events so try to consume more dairy instead
- Do not supplement with iron unless prescribed by your medical doctor
If youd rather just see our picks, below is a comparison table. Otherwise, you can keep reading to discover how we picked them and what to look for or avoid when choosing a multivitamin on your own.
Why Low Vitamin B12 Levels Are Common In Older Adults
To understand how low vitamin B12 levels happen in aging adults, its good to start by learning how the body usually obtains and processes this vitamin.
In nature, vitamin B12 is available to humans only in meat and dairy products. However, in modern times, you can easily get it via a supplement or multivitamin. The recommended daily allowance for vitamin B12 for adults is 2.4 micrograms. Experts have estimated that a Western diet contains 5-7 micrograms of vitamin B12, and a multivitamin often contains 12-25 micrograms.
Once you ingest vitamin B12, it is processed by acids and enzymes in the stomach and small intestine. The processed vitamin is then absorbed by the small intestine and stored in the body, especially in the liver.
This stash can actually meet the bodys needs for a few years although vitamin B12 is essential, only a tiny bit is needed every day. So if a healthy person stops taking in vitamin B12, it often takes a few years before the body runs out of it and develops symptoms.
So why does vitamin B12 deficiency particularly affect older adults?
As people get older, their ability to absorb vitamin B12 decreases. This is because aging adults often develop problems with the acids and stomach enzymes needed to process the vitamin.
Common risk factors for low vitamin B12 levels in older adults include:
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Risk Factors For Vitamin B12 Deficiency
Some people, including seniors, have a higher risk of vitamin B12 deficiency. Vegans also have a higher risk, since its difficult to get the vitamin from food not sourced from animals.
Seniors may be predisposed to vitamin B12 deficiency, especially if they suffer from health conditions. Additionally, seniors with pernicious anemia are at higher risk for a deficiency. Thats because this disorder makes it hard for your body to produce intrinsic factor , a protein that plays a key role in the absorption of vitamin B12.
Digestive disorders including Celiac disease, atrophic gastritis, and shortened small intestines can all increase the risk of vitamin B12 deficiency since nutrients arent as easily absorbed. Crohns disease and pernicious anemia may also increase the risk of malabsorption.
Taking certain medications may also inhibit B12 absorption in seniors. Metformin, a drug used to treat diabetes and chloramphenicol, may make it difficult for your body to absorb B vitamins. Heartburn medications including proton pump inhibitors can also increase your deficiency risk.
Nature’s Way Alive Mens Energy Soft Jells
Specifically designed for men, Natures Way Alive! Mens Energy Soft Jells contain a blend of 26 fruits and vegetables, specially balanced to support the everyday nutritional needs for men.
Its a soft jell multivitamin with a delicious orange and berry flavour. They contribute to normal energy release and regular hormonal activity
The formula consists of vitamins C, B5, B6, B12 and thiamin for normal energy release, along with zinc to support normal fertility and reproduction.
What our customers think:
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Stay Healthy And Active
Staying healthy and active as we age doesnt have to be complicated. Focus on eating a well-balanced diet and getting proper nutrition. If you find its hard to get the right nutrition, talk to your doctor about incorporating supplements or vitamins into your daily routine.
Besides a healthy diet, its important to stay connected and get regular exercise. Whether that means long bike rides, a virtual yoga class, or short strolls with a friend, its important to stay connected and keep moving. Use Snug to check in with friends and family and get support when you need it.
Which Vitamins Are Worth Taking
According to Nutritionists, These Are the 7 Ingredients Your Multivitamin Should Have
- Vitamin D. Vitamin D helps our bodies absorb calcium, which is important for bone health.
- Magnesium. Magnesium is an essential nutrient, which means that we must get it from food or supplements.
- Calcium.
- Vitamin B-12.
Recommended Reading: What Does Vitamin C Do For The Human Body
What Is A Dietary Supplement
Dietary supplements are substances you might use to add nutrients to your diet or to lower your risk of health problems such as osteoporosis or arthritis. Dietary supplements come in the form of pills, capsules, powders, gel capsules and tablets, extracts, or liquids. They might contain vitamins, minerals, fiber, amino acids, herbs or other plants, or enzymes. Sometimes, the ingredients in dietary supplements are added to foods and drinks. A doctors prescription is not needed to buy dietary supplements.
Tribulus Terrestris And Tongkat Ali: Don’t Boost Testosterone
Tribulus terrestris and Tongkat ali are flowering plants that make up two of the more common ingredients found in so-called testosterone-boosting supplements. Not much is known about either plant’s effects on testosterone levels. Although Tribulus terrestris “may increase libido in animal studiesthe only human studies I found showed it did not increase testosterone,” said Dr. Bloom.
“I tell patients who ask about supplements that if they were as effective as they claimed, we would use them routinely,” he said. “It would be our standard of care.”
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Multivitamins For Men Over 50
We use mens and womens in this article to align with how companies market their products, but there is no need to stick to one or the other. A person should choose the product with the fit, style, and features that work best for them.
The best product for an individual will depend on their particular circumstances, such as their age, any medications they take, their health status, and other factors. A doctor or dietitian can advise on this.
The product options below:
- contain a wide range of vitamins and minerals
- contain doses that are suitable for male adults
- have undergone testing by a third party for quality and safety
Please note that the writer of this article has not tried these products. All information presented is purely research-based.
- Dosage: 2 capsules daily
- Ingredients:folate, magnesium, zinc, boron, omega-3 DHA, and vitamins A, B12, D, E, and K2
This capsule multivitamin contains 10 essential vitamins and minerals, including magnesium, vitamin K2, and boron. People can take out a subscription, and Ritual will deliver this product each month.
A person receives 100% or more of the daily value for vitamin D, vitamin B12, and folate with this product. However, the levels of the other vitamins and minerals are lower.
Ritual states that its multivitamins are traceable and that it includes on its website the vitamin and mineral country of origin. The company makes each bottle out of 100% recycled material.
The 7 Best Vitamins For Seniors
Not all seniors need vitamins. If you eat a well-balanced diet and dont have any medical conditions, you may not get many benefits from vitamin supplements or mineral supplements. However, many seniors find they dont get enough nutrition whether its due to health conditions such as blood sugar problems, side effects of medications, or a decrease in bone health. Visit your doctor to determine if vitamin supplements are right for you.
If you wonder what types of vitamins are most commonly recommended for older people, heres a list of the best vitamins for seniors. Well break down each vitamin and nutrient and show the role it plays in health as we age.
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Choosing The Best Supplement For You
Supplements can also help those with specific diet and food preferences, such as people who dont like a lot of vegetables or those who eschew dairy. Supplements can take the form of a pill, a gummy, or powder you stir into water.
You might look into a multivitamin for seniors. These typically give you the daily dosage of the vitamins and nutrients you needincluding vitamins B12, D, and calciumand less of what older people typically get enough of from their diets alone.
When you buy a multivitamin for a specific set of the population, that supplement contains nutrients specifically tailored, says Gorin. A womens formula, for instance, may contain higher amounts of vitamin B6 and vitamin B12, and calcium. It also contains less of certain nutrients that older women dont need as much of, such as iron.
When taking a supplementbe it nutrient-specific or a multivitamintalk to your doctor about whats best for you. You also want to:
- Read the label carefully and follow directions for use.
- Look for supplements with the USP or NF on the label, which means that the manufacturer followed US Pharmacopoeia standards in making the product.
- Take note of any side effects you experience while using.
To avoid potential side effects, you can take certain precautions, like starting with a lower dosage and gradually increasing to the recommended daily dosage, or drinking plenty of water. Upping your intake too quickly can result in bloating, gas, and cramping for certain supplements.
Recommended Vitamin B12 Dosage For Seniors
The proper vitamin B12 dosage for seniors depends on if they have underlying health conditions and how severe their deficiency is. In some cases, doctors may recommend high doses more than 1,000 micrograms per day. A recent study found that for seniors, a daily dose of 500 micrograms was efficient in reversing the signs of B12 deficiency.
In general, experts recommend 2.5 micrograms of vitamin B12 per day for people over the age of 14. You can get these amounts from taking dietary supplements like multivitamins, B12 supplementation including sublingual tablets, or by eating certain foods rich in vitamin B12.
There is no one recommended vitamin B12 dosage for seniors. Rather, the right daily intake will largely depend on your specific situation. Make an appointment to talk with your doctor about the best treatment plan for you.
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Supplements For Cognitive Function
There are numerous supplements that men over 60 can take to improve their cognitive function and reduce their risk of forming cognitive disorders that lead to a loss of memory or concentration. Some of the best supplements for improving cognitive function include ginkgo biloba extract, omega-3 fatty acids, and phospholipids.
Ginkgo biloba extract promotes the circulation of blood and oxygen to the brain and also reduces inflammation throughout the body. Both omega-3 fatty acids and phospholipids help maintains brain cell integrity and structure and omega-3 specifically reduces the risk of cardiovascular disease and stroke which may lead to long-term cognitive impairment.
Are Dietary Supplements Safe
The U.S. Food and Drug Administration checks prescription medicines, such as antibiotics or blood pressure drugs, to make sure they are safe and do what they promise. The same is true for over-the-counter drugs such as pain and cold medicines. However, the FDA does not have authority over dietary supplements, which do not have to be approved by this agency for safety or efficacy before being sold to the public.
The federal government does not regularly test what is in dietary supplements, and companies are not required to share information about the safety of these products with the FDA before they sell them. So, just because a dietary supplement is on a store shelf, that does not mean it is safe, does what the label says it will, or contains what the label states.
If the FDA receives reports of possible problems with a supplement, it will issue warnings about the product. The FDA may also take supplements that are found to be unsafe off the market.
The Federal Trade Commission investigates reports of ads that might misrepresent what dietary supplements do. A few private groups, such as the U.S. Pharmacopeia, NSF International, ConsumerLab.com, and the Natural Products Association, have their own seals of approval for dietary supplements. To earn such a seal, products must be made by following good manufacturing procedures, must contain what is listed on the label, and must not have harmful levels of ingredients that dont belong there, such as lead.
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Best Supplements For Men Over 60
In addition to taking multivitamins, men over 60 should consider the use of certain supplements for the improvement of their overall health. Well now discuss the best supplements that men can use towards the treatment of osteoarthritis, cholesterol levels, prostate enlargement, and cognitive decline.
How Can I Get The Vitamins And Minerals I Need
It is usually better to get the nutrients you need from food, rather than a pill. Thats because nutrient-dense foods contain other things that are good for you, like fiber.
Most older people can get all the nutrients they need from foods. But if you arent sure, talk with your doctor or a registered dietitian to find out if you are missing any important vitamins or minerals. He or she may recommend a vitamin or dietary supplement.
If you do need to supplement your diet, look for a supplement that contains the vitamin or mineral you need without a lot of other unnecessary ingredients. Read the label to make sure the dose is not too large. Avoid supplements with mega-doses. Too much of some vitamins and minerals can be harmful, and you might be paying for supplements you dont need. Your doctor or pharmacist can recommend brands that fit your needs.
Read Also: What Kind Of Doctor Specializes In Vitamin Deficiencies
What Is The Best Multivitamin For Men Over 60
Based on expert and users recommendations, one of the best multivitamins for men over 60 is Ritual Essential.
Its our favorite because it contains a safe combination of the essential nutrients in adequate amounts you need to increase your energy, improve mood, immunity, focus, general health, and prevent certain diseases related to age.
All-natural, plant-based ingredients, particularly vitamin B12, vitamin D, and Omega-3s, make it ideal for vegans who dont often get these components from their diet.
Still, make sure to ask a professional to provide medical advice before making your final choice. And dont forget to share your thoughts in the comments below about what multivitamins work for you.
Our #1 Recommendation
Vitamin And Mineral Recommendations For People Over 50
The Dietary Guidelines for Americans, 2020-2025 recommends how much of each vitamin and mineral men and women of different ages need. For example:
Vitamin B12: 2.4 mcg each day. If you are taking medicine for acid reflux, you might need a different form, which your health care provider can give you information about.
Calcium: Women over age 50 need 1,200 mg each day. Men need 1,000 mg between age 51 and 70 and 1,200 mg after 70, but not more than 2,000 mg a day.
Vitamin D: 600 IU for people age 51 to 70 and 800 IU for those over 70, but not more than 4,000 IU each day.
Vitamin B6: 1.7 mg for men and 1.5 mg for women each day.
Sometimes, too much of a vitamin or mineral can be harmful. Most if not all of your daily vitamins and minerals should come from food. When thinking about whether you need more of a vitamin or mineral, think about how much of each nutrient you get from food and drinks, as well as from any supplements you take. Check with a doctor or dietitian to learn whether you need to supplement your diet.
For a comprehensive list of vitamin and mineral intake levels for older adults, visit NIAs article on vitamins and minerals or the Dietary Guidelines for Americans , 2020-2025 .
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What Benefits To Expect From A Multivitamin Supplement
The benefits you can expect from adequate intakes of multivitamin supplements designed specifically for men over 60 are numerous, including these listed below.
Improved Cardiovascular Health
Its proven that the best multivitamins for men containing vitamins B1, B2, B3, B6, K1, magnesium, and CoQ10 can help maintain your heart health .
Muscle and Bone Loss Prevention
The best multivitamins for men also contain vitamin D, calcium, and other components that help men over 60 improve their musculoskeletal health and lead an active lifestyle without pain and stiffness in muscles and joints that reduce their range of motion.
Maintaining Good Mental Health
Taking a multivitamin daily, especially a supplement that contains folic acid and other B vitamins and essential nutrients, can help older men rdu stress lvl, maintain good memory and mental health, which becomes more challenging with age.
Prostate Health Support
Another aspect of mens health that becomes more important with aging, certain vitamins and minerals can support in older men is prostate health and testosterone production.
Enhanced Immune Function
A weak immune system makes older people more prone to various diseases, so its critical to strengthen it.
Healthy dietary habits combined with regular exercise, enough sleep, and adequate vitamin and mineral supplementation help boost seniors immunity
Reduced Cancer Risk
Multivitamins high in antioxidants also lower the risk of certain cancer types.
Better Eye Health
