Men, have you ever walked passed a vitamin store and wondered just what to get out of there? The news reports and day time doctors “The Doctors” and “Dr. Oz” are championing the below for boost in health. Here is a quick snapshot of the new recommendations being mentioned to keep you going. It makes a big difference when you can add one or two things to make you stronger.
Here they are:
1–Acetyl L-Carnitine This amino acid converts fats to energy and boosts antioxidant activity in the body. In supplement form, it may protect gray matter from stress caused by alcohol and aging. And in a 2006 study, people who received 1,000 milligrams (mg) of acetyl L-carnitine a day saw relief from mild chronic depression. The dosage is usually recommended 1,000 mg/day.
2- Korean Red Panax Ginseng– Sixty percent of men with erectile dysfunction who took this supplement noticed improvement, according to a 2002 Korean study. The herb may also protect your heart—in a recent Canadian study, a daily dose reduced arterial stiffness. The recommended is dosage 900 mg, up to three times a day.
3-Coenzyme Q-10– CoQ-10 can lower your blood pressure while boosting your levels of ecSOD, an enzyme thought to protect blood vessels from damage. CoQ-10 may also improve sperm quality, Italian researchers say. Japanese researchers found it can increase fat burning during exercise. The recommended dosage is 30 to 200 mg/day.
4- Vitamin D – Vitamin D is a hormone that helps your bones absorb calcium. That’s a critical benefit, but there’s also a steady stream of other compelling reasons to take it, Dr. Cooperman says. For instance, Vitamin D has been linked to reduced levels of depression, reduced risk of colorectal cancer, and less chance of a heart attack. The recommended dosage is 1,000 IU Vitamin D/day
5- Fish Oil- Loaded with the essential omega-3 fatty acids EPA and DHA, fish oil can reduce triglycerides, boost HDL cholesterol, and lower blood pressure. But your heart isn’t the only beneficiary: The healthy fats may also reduce inflammation and improve cognitive performance, and may lower your risk of colon and prostate cancers. The recommended dosage is at least 500 mg DHA and 500 mg EPA daily.
6- Magnesium- A drop in magnesium can be a major headache. “Blood vessels in your brain constrict, and receptors in the feel-good chemical serotonin malfunction,” says Alexander Mauskop, M.D., director of the New York Headache Center. Result: a migraine. The mineral also might help regulate blood pressure and could ward off stroke and diabetes. The recommended dosage is 250 mg/day.
7-Quercetin- Want to extend your cardio session? People who didn’t exercise regularly but took 500 mg of this antioxidant twice a day for a week were able to bicycle 13 percent longer than the placebo group, a University of South Carolina study found. It may help reduce the oxidation of LDL particles and reduce blood-vessel constriction. The recommended dosage is up to 500 mg, twice a day.
8 Vitamin C- Sixty percent of adult men don’t get enough vitamin C in their diets, according to an American Journal of Clinical Nutrition study. Vitamin C helps protect your cells from the tissue-damaging free radicals produced by exercise. It also helps heal wounds, and it’s key to production of the collagen found in ligaments and tendons. The recommended dosage is up to 1,000 mg/day in spaced doses.
As with all things, make sure to check in with your doctor to see if any of these will work for you. It is always better to be safe than sorry.
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