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Natural Awakenings South Central Pennsylvania

Top 5 Supplements to Supercharge Men’s Health

May 27, 2021 11:17AM ● By Fred Swartley

In today’s society, men are facing a greater health crisis than ever before in history.  Men are plagued by a greater variety and severity of illnesses than in previous centuries.  Many men are battling various forms of cancer.  Others are dealing with heart disease, hypertension and various cardiovascular problems.  Men are also experiencing low testosterone levels at younger ages.  Others are fighting severe depression, loss of muscle and erectile dysfunction. 

 

In light of these health challenges, men are searching desperately for remedies to regain their strength and vitality.  Since men are generally hesitant to see the doctor, many are turning to natural cures to treat their health ailments.  More men are starting to discover the power of diet, supplements and lifestyle to transform their health. 

 

Men are bombarded by marketers who claim to have the magic solution to their health problems.  Marketers offer men an array of health tonics, including protein shakes, testosterone supplements and libido stimulators.  The marketers claim that these pills and powders will restore men to the fountain of youth and erase the symptoms of aging.

 

Though these synthetic pills and powders may provide some symptomatic relief, they also come with side effects and can be harmful when taken long-term.  Fortunately for men, there are many natural supplements available that can provide even greater benefits without the harsh side effects.

 

Here are five powerful supplements, herbs and nutrients that all men should consider including in their daily health regimen:

 

1.      Vitamin D

 

Though vitamin D is classified as a vitamin, it is really a prohormone.  Vitamin D plays a critical role in the production of sex hormones, including testosterone.   Thus, vitamin D is helpful for improving muscle mass and libido. 

 

Vitamin D is also excellent for cognitive function.  Vitamin D has been shown to help fight depression and dementia, both of which are common in men as they age.  In fact, a 2013 study revealed that men with a vitamin D deficiency were at a much greater risk of depression.

 

It is very difficult to obtain a sufficient amount of vitamin D from food alone.  Very few foods contain ample amounts of vitamin D.  The best source of vitamin D is the sun.  However, it is difficult for men to get enough sunlight, especially during the winter months.  Thus, vitamin D supplementation is highly recommended.

 

A good daily maintenance dose of vitamin D is about 5000 IU.  However, if you really want to boost your vitamin D levels, you should consume at least 10000 IU daily.  Also, it’s best to take vitamin D3 with vitamin K2.  These vitamins work together in the body to transport calcium to the bones and away from the arteries and soft tissue.

 

2.      Zinc

 

Zinc is another nutrient that is vital for men to achieve optimal health.  Zinc is a coenzyme that plays a role in over 300 metabolic processes in the body.  Zinc helps support immune function, detoxify the liver, convert the thyroid hormone to its active form and aid in wound healing.  These are only a few of the many functions of zinc in the body.

 

However, the most important function of zinc that pertains specifically to men is that it boosts testosterone levels.  Zinc is an important nutrient involved in the production of testosterone and other sex hormones.  In fact, one study revealed that men who supplemented with zinc over a six month period showed an improvement in testosterone levels.

 

Low testosterone is common in men as they age, especially in today’s society.  Low testosterone can result in a myriad of unwanted symptoms, such as low libido, loss of muscle mass, depression and fatigue.  Thus, consuming more zinc will help alleviate these symptoms by boosting testosterone. 

 

Zinc can be found in a variety of both plant and animal foods.  The best plant sources of zinc are beans and legumes, nuts and seeds.  The best animal sources of zinc are beef, liver, chicken, eggs and shellfish.  Oysters contain the highest zinc levels of all foods, both plant and animal. 

 

However, many plant foods that are rich in zinc also contain anti-nutrients, known as lectins and phytates.  These anti-nutrients can bind to zinc and inhibit its absorption.  Thus, many men may not be getting adequate amounts of zinc from food alone, especially those who are vegetarian.

 

Supplementing with zinc can be very helpful for men as they age and experience the symptoms of lower testosterone.  A good maintenance dose of zinc is about 15 to 20 grams.  Also, it’s best to consume zinc in a chelated form, such as sulfate, acetate, glycinate or picolinate. 

 

3.      Ginger

 

Ginger is an herb that is powerful for overall health and wellness.  Ginger contains compounds called gingerols, which provide it with its therapeutic effects. 

 

Ginger is extremely anti-inflammatory, and excellent for relieving inflammation of every kind.  Ginger is also very effective at improving digestion.  Ginger is a carminative herb and has the  ability to reduce bloating, gas, nausea, acid reflux and stomach cramps.  Ginger is an excellent remedy for men who struggle with IBS, IBD, acid reflux and any other type of GI distress.

 

Ginger is also beneficial for men because it has been shown to boost testosterone levels.  One 2012 study found that supplementing with ginger for 3 months improved men’s testosterone levels by over 17%.  Ginger has also been shown to improve sperm count and fertility levels in men struggling to conceive. 

 

Ginger can be consumed in several different forms.  Fresh ginger can be grated and consumed raw or cooked.  Ginger can also be used as a spice and sprinkled over food and dishes.  Additionally, ginger can be taken in supplement form.  Ginger is usually combined with turmeric and boswellia in supplements because these herbs work more effectively together.

 

4.      Ashwagandha

 

Ashwagandha is a well-known and powerful adaptogenic herb.  It has been used for over 2000 years in ayurvedic medicine.  Ashwagandha is known as “Indian ginseng” because it has many of the same benefits and medicinal properties as ginseng. 

 

Ashwagandha has powerful compounds called withanolides, which are located mostly in the root and leaves of the plant.  These withanolides give ashwagandha its numerous health benefits. 

 

Ashwagandha provides many health benefits which are well-researched and backed by numerous scientific studies.  The most powerful health benefit that ashwagandha provides is its ability to modulate stress levels.  Ashwagandha helps control the amount of cortisol produced and strengthens the adrenal pathways.

 

Ashwagandha can also benefit men in many other ways.  Ashwagandha has been shown to balance hormones and boost testosterone levels in men.  One 2015 study showed that men who took Ashwagandha root extract had testosterone levels that were five times higher than men who did not take the supplement. 

 

Ashwagandha also helps to improve men’s overall sexual health.  Ashwagandha has been shown to improve both male and female infertility.  One study revealed that men who supplemented with ashwagandha for 90 days had significantly increased levels of sperm count, sperm motility and volume.  Furthermore, ashwaghanda can increase libido and sex drive.

 

Ashwagandha is also very effective at increasing muscle mass.  Ashwagandha is an excellent supplement for men who workout regularly and are seeking to maintain their muscle tone as they age.  Ashwagandha helps to boost testosterone, lower inflammation and improve joint health, all of which can help with resistance training.

 

There are even a few more ways that ashwagandha can benefit men.  Ashwagandha helps to fight depression, boosts cognitive function and can prevent neurodegenerative diseases such as Alzheimer’s and dementia.  Ashwagandha also increases stamina and endurance, and can improve athletic performance.

 

When supplementing with ashwagandha, you should avoid taking regular root extract powder.  Instead, it is best to supplement with a standardized root extract such as KSM-66 or sensoril.  These extracts are standardized to contain a certain amount of withanolides (KSM-66 contains

5 % withanolides and sensoril contains 10% withanolides).

 

5.      Ginseng

 

Ginseng is another adaptogenic herb that provides an array of health benefits for men.  Ginseng is grown in both Asia and American.  It has been used extensively for thousands of years in both Asian and American medicine.

 

There are several different varieties of ginseng.  There is the Panax variety of ginseng, which includes both American and Asian ginseng.  There are also other varieties of ginseng, such as Siberian and crown prince ginseng.  However, panax ginseng is the authentic version and provides the most powerful health benefits.

 

Ginseng, like ashwagandha, is powerful at relieving stress and anxiety.  Ginseng helps to strengthen the adrenal glands and hormonal pathways.  One study showed that ginseng significantly reduced stress levels in rats that had high levels of anxiety.

 

Ginseng is excellent for overall cognitive function.  It boosts the mood, improves memory and protects against neurodegenerative diseases.

 

Ginseng improves mental function by several different means.  It boosts blood flow to the brain, reduces inflammation and increases neurotransmitter levels.  Ginseng also increases levels of BDNF (brain-derived neurotrophic factor), which helps grow new brain cells and synapses.

 

Ginseng has also been shown to increase energy and vitality.  Ginseng is an excellent remedy for men who are struggling with chronic fatigue syndrome and lack of motivation.  Ginseng can provide men with the strength they need to manage the constant demands of work and family.

 

Another well-known benefit of ginseng is that it improves sexual function in men.  Ginseng has been used throughout history to treat erectile dysfunction in men.  Red ginseng, specifically, has been shown to be effective in treating erectile dysfunction.  One 2008 study reviewed 28 clinical trials that evaluated ginseng’s effect on erectile dysfunction.  Six of these studies showed that ginseng was more effective in treating erectile dysfunction than a placebo.

 

Ginseng is relatively safe for most people.  However, ginseng can interfere with certain medications, such as antidepressants, blood-thinners and blood pressure meds.  Thus, it is best to consult your doctor before taking ginseng if you are on medications.

 

It is also best to take ginseng for short periods of time to avoid side effects.  You can take ginseng for three to six months and then take a break before starting it again.

 

Men are searching for the best remedies to conquer their health challenges.  Many men want to avoid or limit medications because of their harsh side effects and long-term dangers.  Men are seeking natural, safe remedies that can support their bodies. 

 

These five supplements are powerful tools that can support men in their health journeys.  Vitamin D, zinc, ginger, ashwagandha and ginseng have been well-studied and proven to help men combat a wide variety of health challenges.  These supplements will help men of all ages, races and backgrounds find better health and vitality today.

 

Fred Swartley is a natural health consultant and owner of Abundant Life Natural Health, in Carlisle, which provides clients with natural and holistic solutions for acute and chronic health issues, specializing in functional nutrition with a focus on the foundational aspects of health and healing. For more information, call 717-448-0903 or visit AbLifeNH.com