Men face specific health challenges: prostate issues, cardiovascular disease (earlier than women), and declining testosterone. Targeted nutrition can address these concerns proactively.
Prostate Health
Saw Palmetto
Most researched herb for prostate. Reduces symptoms of benign prostatic hyperplasia (BPH). Dose: 320mg standardized extract.
Lycopene
Powerful antioxidant that concentrates in prostate tissue. Studies link higher intake to lower prostate cancer risk. Sources: cooked tomatoes, watermelon.
Zinc
Prostate contains more zinc than any other tissue. Deficiency may contribute to prostate issues. Dose: 15-30mg.
Testosterone Support
Vitamin D
Low D correlates with low testosterone. Optimize levels to 40-60 ng/mL.
Zinc & Magnesium
Both are essential for testosterone production. Deficiency is common in active men due to sweat losses.
Ashwagandha
Adaptogen shown to support healthy testosterone levels and improve sperm quality in some studies.
Heart Health
Heart disease is the #1 killer of men. Key nutrients:
- Omega-3s: Reduce triglycerides and inflammation
- CoQ10: Supports heart muscle energy
- Magnesium: Regulates blood pressure and rhythm
- Fiber: Lowers cholesterol
Muscle and Performance
- Creatine: Most researched supplement for strength and power. Safe and effective at 3-5g daily.
- Protein: 0.7-1g per pound bodyweight for active men