Whenever you hear or see the words “men’s supplements” they are always heavily marketed towards increasing strength, optimizing testosterone, and blasting away fat. But remember, you can’t build a house without a solid foundation and much is the same with the human body. Ensure your foundation of all your key vitamins, minerals, and other nutritional components are met, otherwise all other attempts will be a waste of time and money.
The four foundational supplements that men need are: vitamin D, omega 3s, zinc, and magnesium. These are the big four that are often not met through diet and are especially necessary for those who partake in regular strength training.
Vitamin D is notoriously low in people residing in the Middle East, because of the extreme weather conditions and not receiving enough sun exposure. Vitamin D plays a big role in regulating testosterone levels and prevents aromatization (conversion of testosterone to estrogen). Studies have shown that getting optimum levels of vitamin D
can increase testosterone by 20 percent and correlate to greater muscle strength.
Omega 3 Fatty Acids (Fish oils)
Omega 3s are like a Swiss army knife - they can be used for just about anything! They increase brain health, muscle growth, male hormones, and decrease the risk of Type 2 diabetes and cardiovascular disease. Research has demonstrated that Omega 3s support fat loss in men and can reduce inflammation, allowing them to train at higher intensities and help speed up recovery.
Zinc is an essential mineral and antioxidant that your body cannot produce, which means you must ingest enough zinc to avoid negative health outcomes. Zinc can improve the severity of colds, male hormones, heart disease
risks and even sperm count! Research has also revealed that having low levels of circulating zinc in the body
increases chances of prostate cancer.
Studies have indicated that magnesium deficiency is common in males. Magnesium is required for many processes in the body and is vital for proper organ function. If low in magnesium, you can experience symptoms such as muscle cramps and weakness, insomnia, and anxiety. Magnesium has been revealed to improve and treat conditions such as insulin resistance and Type 2 diabetes.
(Written by: Adam McCubbin, Personal Trainer/ Health Coach for D5 in Dubai. Visit: www.d5dubai.com for more