When it comes to men's health and supplementation, what are the essential elements to consider? Here, we emphasize some important vitamins, minerals, and herbs that cater to the specific nutritional requirements of men.
Zinc is a crucial nutrient for men, as it plays a vital role in testosterone production and regulation. Studies, such as a 2018 review in the Journal of Reproduction & Infertility, have highlighted zinc as an essential element for male fertility. The review explains how zinc deficiency can hinder spermatogenesis and potentially lower testosterone levels.
Maintaining a healthy heart is a significant concern for men, and CoQ10 and its reduced form ubiquinol are beneficial in supporting cardiovascular function. It's important to supplement with CoQ10 because certain cardiovascular medications can deplete its levels. In addition to heart health, CoQ10 provides extensive benefits, including support for mitochondrial function and healthy aging, as explained in a 2018 review published in the journal Frontiers in Physiology.
Vitamin D is another essential nutrient to prioritize. While it is known for its importance in colon health, it also contributes to prostate health. Numerous studies, including a 2017 observational study in the journal Prostate Cancer and Prostatic Diseases, have linked vitamin D deficiency to poor prostate health. In fact, a 2016 observational case-control study in the journal Urology suggested that vitamin D status could serve as a potential marker for prostate health.
While a good multivitamin may include all these nutrients in appropriate amounts, there is one mineral that is often taken separately and proves to be beneficial – magnesium. Adequate magnesium levels are crucial for heart health, maintaining the heart's electrical properties, normalizing cardiac rhythm, and relaxing smooth muscles, which can affect blood pressure. Moreover, magnesium is instrumental in maintaining cellular membranes, supporting mitochondrial function, participating in antioxidative pathways, and promoting bone health.
Magnesium also helps regulate blood glucose levels and facilitates cellular energy production. It plays a role in various processes affecting muscle function, such as oxygen uptake, energy production, and electrolyte balance. Research indicates that during exercise, magnesium is redistributed in the body to meet metabolic demands. Strenuous exercise increases urinary and sweat losses, potentially increasing magnesium requirements by 10-20%. Marginal magnesium deficiency has been shown to impair exercise performance and exacerbate the negative effects of intense exercise, such as oxidative stress. This is particularly relevant for active men.
Prostate health is a specific concern for men, and several ingredients have been identified to support it. Popular prostate formulas often contain the following ingredients:
- Saw palmetto berry extract (Serenoa repens at 85% fatty acids)
- Beta-sitosterol
- Stinging nettle root extract (Urtica dioica)
- Pumpkin seed oil
- Lycopene
- Pomegranate fruit extract (Punica granatum)
- Selenium
- Flower pollen extract
In terms of male virility, certain botanicals have shown ergogenic activity in scientific studies. A 2016 review published in Pharmacognosy Review highlighted Eurycoma longifolia, also known as Tongkat Ali or Long Jack, as an emerging herb that can support performance and endurance. Similarly, a 2017 review in the Chinese Journal of Natural Medicines concludes that there is convincing evidence supporting the use of Eurycoma longifolia for male sexual health.
Preliminary animal research suggests that Tribulus terrestris extract can increase intracavernous pressure, indicating potential support for erectile function. Historically, this herb has been used as an aphrodisiac.
Men indeed have unique nutritional needs throughout their lives, and integrative practitioners have numerous ways to address those needs using targeted, high-quality supplements and formulas specifically designed for men.
