Optimizing Men's Health: The Power of 5 Key Nutrients

Optimizing Men's Health: The Power of 5 Key Nutrients

Good nutrition is key for supporting optimal health regardless of who you are. However, certain nutrients are particularly important for men to make sure they get enough of these through their diet. When food isn’t enough, whole-food supplements can help fill in the gaps. 

Discover 5 top nutrients to support men’s health, including where to find them. 

1. Omega-3 Fatty Acids

Omega-3 fatty acids include: 

  • Docosahexaenoic acid (DHA)
  • Eicosapentaenoic acid (EPA)
  • Alpha-linolenic acid (ALA), the precursor to EPA and DHA

They are known for supporting your body’s normal inflammatory response as well as well as heart health.1 They’re also linked to better brain function, which is important for maintaining mental sharpness as we age. 

Find EPA and DHA in fatty fish (salmon, tuna, trout, mackerel, and halibut). You can get ALA from ground flaxseeds, chia seeds, and walnuts. However, the conversion rate of ALA to EPA and DHA is low, so it’s best to have direct sources of them.2 

If you don’t eat fish and seafood regularly, consider a supplement like Naturelo Vegan DHA Omega-3 (sourced from algae) or the Omega-3 Fish Oil Supplement with Triglyceride Omega-3. 

2. B Vitamins

There are eight B vitamins, which are involved in everyday functions ranging from energy metabolism to brain health. For example, B6, B12, and B9 (folate) help convert food into energy and support a healthy nervous system. 

Additionally, the B vitamins help make sure your cardiovascular system is working properly by maintaining lower levels of homocysteine, an amino acid linked to a higher risk of heart-related problems.3 

You can find B vitamins in foods like: 

  • Eggs
  • Leafy greens
  • Meat and poultry
  • Dairy products
  • Whole grains
  • Nuts and seeds
  • Legumes
  • B vitamin-fortified food (nutritional yeast, plant milk, and breakfast cereals)

Vitamin B12 can be the most difficult to get enough of through food if you don’t consume animal products. B12 deficiency is also more common among aging adults, regardless of diet pattern.4 

Naturelo makes it easier to meet your needs whether you need a single supplement like our Vegan Vitamin B12 Supplement With Spirulina or a B Complex Supplement with CoQ10 to support energy, metabolism, and heart health.

 

3. Zinc

Zinc helps your immune system work properly and promotes reproductive health in men. It’s involved in testosterone synthesis as well as sperm production and motility.5

Having adequate amounts of zinc is also important for wound healing, brain function, and metabolism.6 

Find zinc in shellfish, nuts and seeds, meat, dairy products, whole grains, legumes, and dark chocolate. If you need a boost, such as when you feel a cold coming on, consider Naturelo’s Whole Food Vegan Zinc Complex Supplement which also contains Vitamin C. 

4. Vitamin D

Vitamin D is known for supporting bone health by aiding in calcium absorption. You also need it for proper immune function, inflammatory response, and mood regulation. 

Some research also suggests that adequate vitamin D is important for healthy testosterone levels and male reproductive and sexual health.7 

Your skin produces some vitamin D when exposed to direct sunlight, but numerous factors can make this an insufficient method to meet your needs. You can also get vitamin D from foods like egg yolks, fortified milk and orange juice, fatty fish, and UV-treated mushrooms. 

Still, statistics show that at least half of the global population has vitamin D insufficiency.8 

Getting your blood levels checked may indicate a benefit to daily supplementation, such as with Naturelo Whole Food Vitamin D3 Gummies for Adults. Alternatively, the Bone Strength Complex provides Vitamin D with Calcium, Magnesium, Zinc, and Vitamin K2.

5. Magnesium

Magnesium is involved in processes related to bone health, immune health, muscle function, energy metabolism, and relaxation. It helps support cardiovascular wellness by supporting normal blood pressure and heart rhythm.9 

Find magnesium in leafy greens, whole grains, nuts and seeds, legumes, soy foods, and avocado. For a supplemental boost, try our Plant-Based Magnesium Glycinate Complex Supplement, made with a form of magnesium that’s gentle on the stomach and well-absorbed. 

Need something more comprehensive to add to your daily health routine? Naturelo also makes a variety of whole-food multivitamin supplements just for men, including options for teens, adults, and men over 50. 


References

  1. Elagizi A, Lavie CJ, O'Keefe E, Marshall K, O'Keefe JH, Milani RV. An Update on Omega-3 Polyunsaturated Fatty Acids and Cardiovascular Health. Nutrients. 2021;13(1):204. Published 2021 Jan 12. doi:10.3390/nu13010204
  2. Gerster H. Can adults adequately convert alpha-linolenic acid (18:3n-3) to eicosapentaenoic acid (20:5n-3) and docosahexaenoic acid (22:6n-3)?. Int J Vitam Nutr Res. 1998;68(3):159-173.
  3. Yuan S, Mason AM, Carter P, Burgess S, Larsson SC. Homocysteine, B vitamins, and cardiovascular disease: a Mendelian randomization study. BMC Med. 2021;19(1):97. Published 2021 Apr 23. doi:10.1186/s12916-021-01977-8
  4. Wong CW. Vitamin B12 deficiency in the elderly: is it worth screening?. Hong Kong Med J. 2015;21(2):155-164. doi:10.12809/hkmj144383
  5. Fallah A, Mohammad-Hasani A, Colagar AH. Zinc is an Essential Element for Male Fertility: A Review of Zn Roles in Men's Health, Germination, Sperm Quality, and Fertilization. J Reprod Infertil. 2018;19(2):69-81.
  6. Roohani N, Hurrell R, Kelishadi R, Schulin R. Zinc and its importance for human health: An integrative review. J Res Med Sci. 2013;18(2):144-157.
  7. Canguven O, Al Malki AH. Vitamin D and Male Erectile Function: An Updated Review. World J Mens Health. 2021;39(1):31-37. doi:10.5534/wjmh.190151
  8. Caccamo D, Ricca S, Currò M, Ientile R. Health Risks of Hypovitaminosis D: A Review of New Molecular Insights. Int J Mol Sci. 2018;19(3):892. Published 2018 Mar 17. doi:10.3390/ijms19030892
  9. DiNicolantonio JJ, Liu J, O'Keefe JH. Magnesium for the prevention and treatment of cardiovascular disease. Open Heart. 2018;5(2):e000775. Published 2018 Jul 1. doi:10.1136/openhrt-2018-000775

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