The Best (& Worst) Supplements For Men
Hi guys,
I thought this item to be of considerable value toward guidance for good health, in general, and particularly in the prevention and treatment of prostate cancer so I am including It for your information…
It is an extract from “Australian Men’s Health” magazine, also online at:
www.menshealthmagazine.com.au
The Best (& Worst) Supplements For Men
From herbal extracts to amino acids, there are thousands of pills and potions promising health in a bottle.
John White, professor of pharmacotherapy at Washington State University in the US, gives you the A-Z guide to supplements.
1. Ultra Zinc Lozenge, 2. Chondroitin, 3. Echinacea, 4. Feverfew, 5. Vitamin E, 6. Co Q10, 7. Iron, 8. Vitamin C, 9. Ginseng, 10. Selenium, 11. Saw palmetto, 12. B Complex, 13. Lycopene, 14. Valerian, 15. SAM-e, 16. Chromium
A
VITAMIN A
Immunity Enhancer
This is essential for a strong immune system. US Department of Agriculture found that an increased intake of vitamin A boosted germ-killing cells by eight per cent.
Best dosage for men: 5000 international units (�) daily, preferably as beta-carotene.
Natural sources: carrots, sweet potatoes, mangoes.
ACETY L-CARNITINE
Brain Saver
Most amino acids build muscle, but this one buffs the brain - possibly slowing the effects of Alzheimer’s. In a University of California study in the US, rats taking acetyl L-carnitine and alpha-lipoic acid did better on memory tests.
Best dosage for men: 250 milligrams, twice a day.
B
BORON
Memory Maximiser
Rhymes with moron, but it’s actually a brain booster. A study by the US Food and Drug Administration found that boron revs up the memory. Plus, men with high boron consumption are 65 per cent less likely to develop prostate cancer.
Best dosage for men: 3mg daily.
Natural sources: nuts, legumes, most dried fruits.
C
VITAMIN C (Ascorbic Acid)
Stress Buster
While vitamin C can’t cure a cold, there’s evidence it can shorten the duration of the sniffles. The C may also stand for “calm” - University of Alabama researchers in the US found that it may help halt the secretion of stress hormones. And scurvy? Clears it right up.
Best dosage for men: 500mg daily.
Natural sources: citrus fruit, tomatoes, capsicum.
CALCIUM
Fat Fighter
As the overachiever of minerals, calcium builds bones, helps with weight loss and possibly decreases the risk of colon cancer. And a study published in the American Journal of Medicine found that 1000mg of supplemental calcium can increase HDL cholesterol by seven per cent.
Best dosage for men: 500mg calcium citrate with 125� vitamin D, twice a day.
Natural sources: dairy products, broccoli, cabbage. Interactions: may reduce the absorption of antibiotics.
CHROMIUM
Diabetes Defender? This metal is only helpful for diabetes prevention if you’re deficient - men rarely are. And research suggests it’s muscle-building reputation is bogus.
CREATINE
Flex Factor
It’s one of the few (legal) muscle supplements that live up to the hype. In one study, some users increased their muscle strength by between eight and 14 per cent.
Best dosage for men: 10g, twice a day for two days, followed by a maintenance dosage of 2g daily.
D
VITAMIN D
The Sunshine Vitamin
The body can produce its own vitamin D. All you need is a bit of sun. This super vitamin then swings into action by promoting calcium absorption in the body to keep your bones strong and healthy. Deprive yourself of vitamin D and you may be at risk of developing osteoporosis in later life. According to the Royal Australian College of General Practitioners, you need five to 15 minutes (without sunscreen) on your face, hands and arms, four to six times a week. Just make sure that it’s not between the hours of 11am and 3pm.
Best dosage: 400� a day.
Natural sources: sardines, salmon, mackerel, milk, eggs.
E
VITAMIN E
Tumour Tamer
E is tough on the big C, especially when it’s paired with selenium. Research shows that this antioxidant may reduce your risk of prostate cancer by up to 53 per cent and bladder cancer by almost half.
Best dosage for men: 200� d-alpha-tocopherol daily.
Natural sources: vegetable oils, leafy green vegetables.
Interactions: may increase the effects of blood thinners or reverse the effects of statins.
ECHINACEA
Cold Quasher? There’s conflicting research on this flower extract’s cold-fighting powers. Also, long-term use (12 weeks or more) hasn’t been proven to be safe.
F
FEVERFEW
Migraine Reliever
Studies evaluating this aspirin alternative are at odds, but many migraine sufferers swear by it. Research is slowly proving its benefits, with Canada’s version of our Therapeutic Goods Administration even allowing it to be included in medications. However, it’s still classed as a supplement here. Best dosage for men: 50mg to 150mg daily.
FOLIC ACID
Stroke Stopper
Folic acid will help keep your bloodstream streaming. A US study from Harvard University found that men taking the most were 30 per cent less likely to suffer a stroke than those taking the least. Credit folic acid’s ability to dissolve homocysteine ? a compound linked to heart disease and Alzheimer’s.
Best dosage for men: 400 micrograms.
Natural sources: raw spinach and broccoli.
G
GINSENG
Libido Lifter
While it’s not a pep pill, this herb can be a pick-me-up for your penis. In a study published in the Journal of Urology, 60 per cent of men with erectile dysfunction taking red ginseng for eight weeks were able to maintain an erection. Combine it with ginkgo for a night to remember.
Best dosage for men: 900mg, three times a day for erectile dysfunction. But consult your urologist first.
Interactions: may increase the effects of insulin and interfere with blood thinners.
GLUCOSAMINE
Joint Soother
This amino sugar offers sweet relief to cartilage damaged by osteoarthritis. In a UK study, 88 per cent of those taking glucosamine had less knee pain, compared with 17 per cent of those on a placebo. Tip: take it with chondroitin.
Best dosage for men: 500mg, three times a day.
Interactions: may reduce the effectiveness of insulin.
H
HAWTHORN
Pump Primer Heart medicine don’t grow on trees, but shrubs are another story. In a study review published in American Family Physician, researchers found that hawthorn-berry extract helps the heart pump more efficiently.
Best dosage for men: consult your cardiologist.
Interactions: may interfere with some heart medications.
HUPERZINE-A
Total Recaller
Huperzine-A’s origins may be modest - uh, moss - but its memory-boosting powers aren’t. In a Chinese study, adolescents taking it reported a boost in short-term memory. And according to another Chinese study, huperzine-A is as effective as the prescription drug Tacrine in the treatment of Alzheimer’s.
Best dosage for men: 100mcg, twice a day.
I
IRON
Heart Stopper
It’s better to lift this metal than swallow it because there may be a link between high iron levels and heart disease. Eat meat and you’ll be iron-fortified enough.
J
JUNIPER
Bug Killer
Juniper extract contains an antiviral compound that may fight bugs like flu and herpes simplex. But get your doctor’s approval first - the berry can cause kidney damage.
Best dosage for men: 2g, three times a day.
K
VITAMIN K
Blood Clotter
Vitamin K prevents paper cuts being fatal and is also important for liver function. Taiwanese researchers have found that a synthetic form of vitamin K stopped the spread of liver cancer in lab tests. Your diet is probably K-sufficient, but add some via a good multivitamin for insurance.
Best dosage for men: 80mcg daily.
Natural sources: green vegetables.
Interactions: may reverse the effects of blood thinners.
KAVA KAVA
Dangerous Downer
This once-popular herbal mood mellower from the South Pacific may cause liver damage and the TGA has advised consumers to give it a miss. Have a glass of red instead.
L
L-CARNITINE
Fat Melter? Initially, it seemed that this amino acid could fill in for honest exercise by burning fat and increasing athletic performance. So far, research doesn’t support all the hype.
LYCOPENE
Prostate Protector
This red pigment will keep your health in the black. Lycopene’s antioxidant properties can cut your risk of heart attack by 48 per cent and reduce prostate-cancer risk by 21 per cent.
Best dosage for men: 20mg daily.
Natural sources: tomatoes, watermelon, guava.
M
MELATONIN
Sleep Inducer It’s the same hormone your body produces when it’s time for some shut-eye. To send jet lag packing, take melatonin the first few evenings of an international trip. Bonus: it can lower night-time blood pressure.
Best dosage for men: 0.3mg for sleeplessness; 3mg for jet lag. Interactions: may increase the effects of the anti-depressant Luvox and reduce the effects of high blood pressure medication Adalat and the anti-coagulant Warfarin.
N
NIACIN
Cholesterol Controller
At high doses, niacin (vitamin B3) can lower LDL (bad) cholesterol by five per cent, cut triglycerides by 20 per cent and boost HDL (good) cholesterol by 15 per cent. However, side effects include a dangerous rise in glucose levels in diabetics. Best dosage for men: 20mg for general health; 100mg for high cholesterol (but see your GP first).
Natural sources: lean meat, fish, whole grains. Interactions: may increase some of the side effects of statins and reduce the effects of diabetes medications.
NITRIC OXIDE
Muscle Pumper? Nitric oxide (NO) supplements actually contain arginine, which is converted into NO in the body. NO is supposed to speed growth and recovery time. Sounds great until you consider the credible research ? there isn’t any.
O
OMEGA-3 FATTY ACIDS
Problem Solver
Also sold as “fish oil”, omega-3s are multi-tools - they can help ensure you have a reduced risk of heart disease, stroke, depression, colon cancer and rheumatoid arthritis. A true must-take.
Best dosage for men: 200mg docosahexanoic acid (DHA) and 300mg eicosapentaenoic acid (EPA) daily, with food to avoid fish burp.
Natural sources: cold-water fish like salmon and tuna.
P
POLICOSANOL
Blood Thinner
The reason Castro is still around. Cuban research shows that people taking this sugar-cane extract experienced a 27 per cent reduction in LDL cholesterol and a 17 per cent increase in HDL levels.
Best dosage for men: 10mg, twice a day.
Interactions: may enhance the effects of blood thinners.
POTASSIUM
Pressure Reliever
Most people come up about 1000mg short on potassium intake. The consequences: elevated blood pressure and muscle cramps. Best dosage for men: get it from your diet - supplements can build up in the body and damage the heart.
Natural sources: almonds, bananas, spinach.
Q
QUERCETIN
Health Defender
This plant compound blocks the hormones that cause prostate-cancer cells to grow, according to Mayo Foundation research in the US. Also, drinking quercetin-rich black tea daily reduces heart-attack risk.
Best dosage for men: stick to natural sources.
Natural sources: apples, onions, black tea, red wine. Interactions: alters many antibiotics.
R
RIBOFLAVIN
Headache Helper
Riboflavin (vitamin B2) assists with oxygen absorption and the production of red blood cells. A Belgian study also found that high doses reduce the length and frequency of migraines.
Best dosage for men: 1.3mg daily; 400mg for migraines. Natural sources: dairy products.
S
ST. JOHN’S WORT
Mood Lifter?
Research has wilted this plant’s ability to stack up against prescription depression drugs. And in light of its interactions with various medications, the wort simply has too many warts.
SAW PALMETTO
Flow Controller
It’s a miracle plant for men suffering from benign prostatic hyperplasia (BPH). A German study reported that saw palmetto was as effective as the prescription drug Finasteride at reducing symptoms of BPH, such as painful urination and had fewer side effects.
Best dosage for men: 320mg standardised extract daily.
SELENIUM
Free-Radical Fighter
Selenium is like kryptonite to cancer. Harvard researchers found that men with the highest levels of this mineral had a 48 per cent lower risk of advanced prostate cancer. It may also ward off lung cancer.
Best dosage for men: 200mcg from selenium yeast daily. Natural sources: brazil nuts, meat.
Interactions: may reduce the effectiveness of statins; high doses decrease vitamin C absorption.
T
THIAMIN
Nerve Regulator
The B vitamin thiamin takes a hit from a night of heavy drinking. Consuming large amounts of alcohol makes you use it faster, but absorb it slower. The result: you end up with a deficit of a vitamin essential to normal neurological functioning. Fortunately, most multivitamins contain all you need.
Best dosage for men: at least 1.5mg daily.
Natural sources: beef, pork, pasta.
U
URTICA DIOICA
Gland Healer?
Also known as the painful-sounding “stinging nettle”, this herbal extract may actually be a prostate protector. One study shows that it inhibits the growth of prostate-cancer cells. But for now, the Memorial Sloan-Kettering Cancer Centre in the US doesn’t recommend dosing with urtica. Leave it on the shelf unless your urologist tells you otherwise.
Interactions: increases the effects of diuretics.
V
VALERIAN ROOT
Snooze Inducer
German researchers found that it’s as potent as prescription medication in treating insomnia ? without the side effects. The smell might knock you out as well.
Best dosage for men: 750mg liquid extract one hour before bed.
Interactions: increases the effects of depressants like alcohol.
W
WHEY
Protein Primer
Avoid soy - whey is the best muscle-building protein. What’s more, the combo of whey and creatine provides greater muscle growth than either on their own.
Best dosage for men: 40g whey isolate daily.
X
XANTHOPHYLL
Eye Protector
Also known as lutein, this beta-carotene cousin is eye insurance for old age. It combats the symptoms of age-related macular degeneration, one of the main causes of blindness in the elderly. Best dosage for men: about 250mcg a day.
Natural sources: spinach, broccoli, egg yolks.
Y
YOHIMBE
Erection Elevator
Why should you munch on dried bark? To keep your wood hard, claims a Russian study. It’s not too easy to come by and has side effects like high blood pressure, so make sure you talk to your doctor before taking it.
Z
ZINC
Sneeze Stopper
Zinc may effectively treat a cold, if you start sucking lozenges when symptoms start. Never inhale zinc nasal sprays - some can erase your sense of smell.
Best dosage for men: 13.3mg in lozenge form (with 1mg copper).
Natural sources: nuts, beans, most meats.
Interactions: can impair the absorption of copper as well as that of tetracycline antibiotics.
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