supplements top 5 for men
2011 study, a low-fat diet plus a hefty 5-gram daily dose of fi sh oil slowed prostate cancer cell proliferation in patients awaiting surgery. Another new study found that in healthy young people, fi sh oil lowered not only infl ammation markers, but also anxiety. Dose: Depending on your risk factors, take 360–800 mg EPA and 100–500 mg DHA daily.
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Lycopene. A carotenoid found in tomatoes, papaya, and other reddish foods, lycopene appears to increase antioxidant activity in the body, protecting against DNA damage, according to a recent study. T e study also indicated that lycopene lowered heart disease risk factors like hypertension and C-reactive protein (CRP). Some research links high lycopene blood levels with protection against prostate and other cancers; eating lycopene-rich tomato paste also appears to protect against UV skin damage. Dose: 10–30 mg lycopene daily. (And eat more tomato paste.)
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Magnesium. Together with calcium and vitamin D, this multitasking mineral supports strong bones. It may also regulate blood pressure and keep infl ammation at bay (low magnesium levels have been linked to elevated CRP levels). A 2010 study found supplementing with magnesium reduced men’s colon cancer risk by 52 percent. Bonus: It can promote relaxation and restful sleep. Dose: Start with 250 mg of chelated magnesium form; consider choosing a liquid or powder for better absorption.
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Vitamin D. Despite a fl ood of recent research news, many people still have inadequate levels of this critical vitamin, which supports bone and muscle strength and bolsters immune function. In several studies, low blood levels of vitamin D have been associated with increased heart disease risk. Dose: 800–2,000 IU (or greater) D3 daily to reach optimum blood levels. According to the Harvard School of Public Health, a safe, adequate blood level is 30 ng/mL; the Vitamin D Council recommends around 50 ng/mL or higher. Because D is fat soluble, you might want to get your levels tested twice a year and modify your dose accordingly.
It’s a good idea to talk to your health care provider before starting a new supplement.
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