Essential Supplements for Men Fit Body

Supplements are certain chemicals or foods that serve as supporting health. However, due to the circulation of supplements are many and varied, consumers tend to confusion determine which supplements necessary for their body and which are not so necessary.

So that it did not happen, consider first review of 10 supplements are important and needed by men as quoted menshealth.

1. Boron
According to some studies, men with the highest intake of boron have 65 percent less likely to get prostate cancer than men who intake less.All you need is 3 milligrams per day. This supplement is not only against cancer because of USDA researchers found that a dose of 3 milligrams of boron for improving memory and concentration.Unfortunately this is not commercially available supplements. If you can not find it, just eat raisins and almonds. 

2. Calcium 
Not all men get a recommendation of 1,000 milligrams of calcium per day (or almost equal to the calcium content in 3 glasses of milk). And the man who had the highest calcium intake weight on average smaller than men who consumed less calcium.All you need is 1,200 milligrams of calcium citrate, half consumed in the morning, half at night to maximize absorption.But if you eat 3 servings of dairy products as much as it was enough. Be a risk of its own if you overload a maximum intake of calcium is 2,500 milligrams. 

3. Chromium 
You probably already know if chromium is a supplement forming muscle, but if you are overweight or your family have diabetes, "Taking chromium is one of the best things you can do to keep insulin levels," said Richard Anderson, Ph.D., a Researchers from the USDA.This is because chromium increases the body's sensitivity to insulin so that blood sugar levels under control.Choose chromium picolinate with a daily intake of 35 micrograms. According to some studies, chromium picolinate is the most effective type of chromium.However, if you have diabetes, consult your doctor if you should take 200 micrograms, Anderson said. 

4. Coenzyme Q10 
Actually, your body can produce coenzyme Q10 to help cells manage energy supplies your body. But as we age, the production also decreased. The only way to restore the levels are taking supplements.Recent studies have shown that coenzyme Q10 can fight cancer, Parkinson's disease and Huntington's disease even thin the blood to prevent heart disease. Q10 is also loaded with antioxidants that can fight free radicals as well as slow the signs of aging.Researchers recommend 100 mg of coenzyme Q10 per day. You will not find Q10 in multivitamin or certain foods. However, if you are also taking a statin can reduce levels of Q10, Q10 consider to increase your intake to 200 milligrams.

5. Creatine 
Researchers from Australia stated that the ability of memory and intelligence will improve after 6 weeks of taking creatine. All you need is 5 grams per day. You can mix it with the whey protein shake for optimal benefit.But some men's body can not respond to creatine by itself. Therefore, creatine can be consumed along with large amounts of sugar to be responded by the body. 

6. Folic Acid 
Folic acid helps prevent clogged arteries and improve blood flow to the brain to suppress levels of homocysteine, an amino acid that can increase the risk of blood clots.High homocysteine ​​levels are often associated with early symptoms of Alzheimer's disease such as dementia and memory loss. Researchers in Sweden also found that Alzheimer's patients tend to have folic acid deficiency.Levels of folic acid you need is 500 micrograms per day because it can help lower homocysteine ​​levels by 18 percent. Folic acid can also be obtained from foods such as oranges, beans, breads and cereals.However, when taking folic acid, not accompanied by heartburn relief drugs such as Tagamet can deplete folic acid levels in your body. 

7. Glucosamine 
There are some people who do not have the amount of cartilage as a normal person. To prevent bone damage from this cause at the same time rebuilding your cartilage, people with this kind of disorder are advised to take glucosamine supplements are made from the shells of crabs and lobsters.In a 3-year study involving 200 participants suffering from joint problems and published in the journal Lancet found that glucosamine reduces pain and joint stiffness by more than 25 percent and help prevent the development of osteoarthritis in the knee.British Journal of Sports Medicine also revealed that 88 percent of people with joint problems reported experiencing pain reduction after taking glucosamine for 12 weeks.Glucosamine supplements are needed per day is 1,500 milligrams. Could also use a cream made from glucosamine to relieve pain. This was revealed by a study from Australia.

8. Omega-3 acids 
Omega-3 keeping blood pressure and triglyceride levels remained low and the heart beat regularly. This acid also keeps blood remains slippery, reduce the risk of blood clots and clogged arteries.Several studies have shown that men with higher levels of omega-3 has the highest lowest risk of dying from a heart attack.For healthy men, you need 1,000 milligrams of omega-3 per day. For men who have heart problems may need about 2000-4000 milligrams.But before you consult with your doctor because eating too much omega-3 will increase the risk of catching the flu. So that your mouth does not smell fishy, ​​take omega-3 supplements with food.

 9. Selenium"
There is no single nutrient that can prevent cancer as effective as selenium," said Gerald F. Combs, Ph.D., director of the Grand Forks Human Nutrition Research Center, USDA. Basically, these supplements can force cancer cells to destroy themselves. Combs also linked increased consumption of selenium to a reduced risk of prostate cancer, colon and lung.All you need is 200 micrograms per day, but the dose will be increased if you are sick.According to a research conducted on mice by researchers from the University of North Carolina showed that low levels of selenium that will make it easier viruses mutate and worsen the symptoms of flu.You can also find natural selenium brazil nuts containing 100 micrograms of selenium in each egg. 

10. Vitamin E 
This supplement is the most potent antioxidants. "Vitamin E may help reduce the risk of certain eye diseases, heart disease, cancer, and even Alzheimer's disease," said Jeffrey Blumberg, Ph.D., professor of nutrition from Tufts University.Study suggests vitamin E also reduces post-exercise muscle damage.Vitamin E intake is 400 IU per day is needed because many people do not get adequate vitamin E from food. Ordinary multivitamins containing only vitamin E is 45 IU.You can also increase your intake by eating nuts and a healthy oil. But choose a natural vitamin E (d-alpha tocopherol) than synthetic (dl-alpha tocopherol) because it is much more difficult to digest by the body.