Supplements are a must! Even if you follow a healthy diet or routine, there is a chance that your body is still suffering from deficiencies. Men’s bodies are prone to deficiencies as they are more into energy-consuming outdoor activities. Adding supplements to their daily routine can make a significant impact on their health and fitness.
While deciding what type of supplement you should take or not, first try to notice what type of deficiencies you are suffering from, what are your body goals, and what you are trying to achieve.
To help you out, we have listed the top 5 supplements that every man should take for his daily needs.
1 – Multivitamin
Vitamins are one of the key factors required for several functions in the human body. Research especially suggests increasing the consumption of supplements that include vitamin D. Vitamin D helps in increasing the testosterone levels in men who are suffering from low amounts. Having multivitamin supplements support your heart and bone health especially if you are older. And, there are several multivitamins for men available on the market. Choose the right brand and start including them in your daily diet plan.
Dosage:
Multivitamins are easily available in the market and are ideally advised to take twice a day. However, the ideal consumption of multivitamins should be around 2000 mg per day.
2 – Fibre
Consuming fibre is mandatory for a healthy diet regularly. You can consume natural fibre through fruits, whole grains, vegetables, and legumes. But we understand keeping track of what we are getting from these foods is tough. Hence, having a fibre supplement in a capsule or powder form is important. These fibre supplements will help you to normalize bowel movements, control blood sugar, lower cholesterol levels and get a healthy weight.
Dosage: Ideally it’s advised to aim for 30 to 38 grams a day. You can look into bottles and prescriptions to know the exact mg amount.
3- Collagen
Collagen is generally considered a safe and non-toxic supplement complimenting your skin and hair. The daily consumption of supplements like Marine Collagen increases skin elasticity reduces skin ageing and promotes healthy hair growth. Top researchers have shared that daily consumption of collagen supplements helps your bones get denser and produce new bones. Also, it improves skin hydration and elasticity. It’s one of the must-have supplements that every man should take.
Dosage:
Adults are advised to take 2.5 to 15 grams of collagen daily. There are several collagen tablets and powders available on the market.
4- Protein
Protein is another must-added nutrient in your diet that is extremely good for your skin and hair. Taking protein powders or protein supplements is one of the convenient ways to get the must-needed amino acids through the day or meal replacement. Although it’s not necessary to take protein supplements daily, it’s good to have in your diet plan if you are into fitness or bodybuilding.
Dosage:
For muscle gain, the man needs to eat a range of 1.2-1.7 grams of protein kilogram of body weight per day.
5 – Electrolytes
Electrolytes are the type of minerals in the human body that carry an electric charge. It helps in regulating fluid balance and muscle contractions. The function is to maintain homeostasis which is a self-regulating process where an organism maintains stability while adjusting to conditions for survival. Men can take electrolytes as supplements to control fluid balance and muscle contractions. Electrolyte supplements mostly contain sodium, chloride, potassium and magnesium.
Dosage:
The minimum requirement of electrolytes in a body is approximately 1600 to 2000 mg per day.
Conclusion:
Supplements are associated with men’s health. It helps to cover up any deficiency and make sure that your body gets the right nutrition. They create a significant impact on your body unless you know the kind of deficiencies you are having. Before adding any supplements, think about what your body needs and which nutrient is missing. Accordingly, do your research and add supplements to your diet. But don’t forget to create a balanced diet meal plan, then consider taking the further step of having supplements.
