Ten Of The Best Supplements That Men Need For Optimum Nutrition

There are many nutrition supplements at your local health food store. So many to choose from so confusing which ones are the right ones. How many should you take? Here you will learn what you need to take for the best health benefits. A word of warning here although these products are convenient getting some of your nutrition in liquid form or capsules is only recommended when you can't eat properly or you feel you are not getting your proper daily nutrients. The companies that make the products themselves mostly fund the studies of meal replacements, and the manufactures usually test their supplements against similar supplements not the benefits of whole foods.

BORON WILL AID IN THE DEFENSE OF PROSTATE CANCER

A high level of this mineral will help reduce the chances of getting prostate cancer by 65%. US males have a one of the lowest boron levels compared to other countries.

Only 3 milligrams daily help fight cancer and studies show also improve memory and concentration.

Boron is not in stock at all health food stores. It is also naturally found in raisins and almonds.

CALCIUM FOR STRONG BONES AND WEIGHT LOSS

Many men are not getting the daily allowance of 1,000 mg. A cup of milk has only 300 mg. It has been found that men with high calcium levels weigh less than men with low levels of calcium.

A dosage of 1,200 mg is preferred. Make sure you have calcium citrate it is the purist form. Take half dose in the morning and half at night. Avoid coral calcium it has some impurities.

If you get your 3 servings of calcium daily you won't need any more. You could exceed your maximum daily intake 2,500 mg.

CHROMIUM HELPS FIGHT THE CAUSES OF DIABETES

It is used to assist in muscle-building, but now research has revealed that chromium can help overweight people control insulin levels. Chromium helps the body's response to insulin, this makes it better to keep the levels of blood-sugar in check.

The most effective form of this supplement is chromium picolinate. A 35-microgram dose daily is sufficient. Check with your doctor to see if you need to increase the dosage to 200 mcg, if you have a diabetic condition.

COENZYME Q10 FOR A SURE ENERGY SPIKE

Coenzyme Q10 is produced in the body it assists the cells by directing your body's energy supply. As men get older the production levels diminishes. One way to revitalize these levels is by taking this supplement. Current research proves coenzyme Q10 can possibly aid in the fight against cancer, Parkinson's disease, Huntington's disease, and could help prevent heart disease by thinning the blood. Q10 also can be used as an antioxidant that helps slow the aging process by fighting free radicals.

A dose of 100mg daily is suggested. If you are taking statin drug for cholesterol or high blood pressure you can increase the dosage to 200mg.

CREATINE FOR THAT MUSCLE AND MEMORY SPIKE

Studies from the University of Wisconsin have shown a boost in men's bench press on the average of 15 lbs and also increase in the squat exercise weight by 21 lbs just by taking over a 2-3 month period. Aussie studies have also suggested that tests with memory and intelligence scores increased after 6 weeks of creatine use.

A recommended dosage of 5 mg daily mixed with a whey protein supplement to get highest possible advantage.

It is possible you won't respond to creatine alone. You can mix in a sugar substitute a see if this will help get a response.

FOLIC ACID TO SLASH ALZHEIMER'S DANGERS

This supplement will increase blood flow to the brain by preventing clotting of arteries. Folic acid will also lower the levels of an amino acid called (homocysteine) that can cause blood clots. A warning sign of Alzheimer's is high homocysteine levels. Sweden studies have shown low levels of folic acid were found in Alzheimer's patients.

A 500 mg dose if preferred daily. This dose should decrease homocysteine by almost 18% or more. You can get folic acid from these foods citrus fruit, beans, and breads and cereals that are fortified.

GLOUCOSAMINE WILL LUBRACATE THOSE JOINTS

As men grow older the cartilage in the joints decreases. You can turn back the hands of time by using gloucosamine to repair and rebuild any harm to the cartilage you may have received over time. Crab and lobster shells are the main ingredients in gloucosamine. Lancet published a 3-year research study that showed 200 people that had joint conditions had reduced stiffness and pain by 25% by using gloucosamine. A12 week treatment program by The British Journal of Sports Medicine reported an 88% reduction of joint related problems by using gloucosamine on patients. A 1,500 dose daily is sufficient for a good response. A combination of gloucosamine with chondroitin will bring that cartilage right back to those early days. A study from Australia showed that spreading a gloucosamine cream of painful joints could relieve some pain.

OMEGA-3S YOUR HEART HEALER

This supplement will aid in keeping high blood pressure and low triglycerides in check. Omega-3 fatty acids make the blood flow better, thus lower the chances of blood clots that could block the arteries. A high omega-3 count has shown to lower the some conditions related to heart disease.

If you in good health a dose of 1,000 mg is fine. For those in the high-risk heart disease group you may need 2,000-4,000 mg. A doctor will know what dosage is best. A side effect of to much omega-3 is a greater chance of catching a cold.

A 500 mg gelcap twice daily with meals will keep that ticker beating too the right tune.

SELENIUM YOUR ALL OUT CANCER DEFENDER

This could be the your best choice for the fight against cancer. This nutrient has caused most cancer cells to tear down by them selves. Some studies have shown that selenium has lower some risk of cancers related to the colon, lungs, and prostate.

A dose of 200 mg daily is recommended. If you're sick taking more possibly will reduce the length of your sickness. Some research has shown that deceased levels of selenium have made some virus change, making symptoms worse for the flu and for colds.

In nature certain nuts like The Brazil nut, contain as much as 100 mcg per nut.

VITAMIN E TO BRING THE EFFECT OF AGING TO A CRAWL

Said to be the best antioxidant around today. This vitamin has been linked to lower cases of heart disease, some eye conditions, and some cancers. Some research has lead nutrition specialists to recommend Vitamin E after exercise because of its ability to lower muscle problems related to exercising. A dose of at least 400 IU is preferred daily. Most people only receive a portion of this dose about 45 IU by way of a multivitamin. To get more Vitamin E in your diet increase your intake of nuts and oils.

Try to get natural Vitamin E called (d-alpha tocopherol) this is easier for the body to absorb.

If you are confused about which type of multivitamin to buy here are some pointers. A multivitamin helps lower heart disease, possible stroke, and reduces risks of diabetes. There are several on the market. Look for multivitamin that has 100% of daily allowances of the 16 core nutrients. With extra dose of illness busters -like lutein, lycopene, and selenium. Try and avoid extra iron this could lead a higher risk of heart conditions.

About The Author
Robert is an Author for a Man Health information website.
You can find up to date information on men's health,fitness,and other helpful tips on men's issues Goto his website at http://todays-man-health-advocate.com.
info@todays-man-health-advocate.com

5 Ways To Make Protein Benefit You

Imagine this ... What if you could –

Increase the rate of your metabolism.

Burn more stored body fat.

Maintain more muscle mass by eating protein rich foods.

Calculate the correct amount of protein needed for your body.

Learn about the best food sources of protein.

As you are looking for ideas, here is proven nutrition information about how protein can benefit you.

1. Are you aware that protein increases the rate of metabolism of your body because it is Thermogenic? - because it takes more calories to process protein rich foods and nutritional supplements.

"Thermogenic" refers to the normal Thermogenesis process your body goes through in digesting and using the food you eat and the burning of calories and fat from that food. i.e. - producing energy from the food you eat.

The body requires more calories to process or digest protein than it does to digest fat or carbohydrates. Thus your metabolism is raised by consuming protein rich foods.

Here is a good resource for more information about Thermogenesis: http://www.mpcoffee.com/thermogenesis.htm

2. Increase the rate at which your fat cells are able to burn stored fat!

You'll probably disagree with this, however...

Soy protein also contributes to the body's ability to burn fat because as you eat more protein your metabolism is raised and it enables your body to burn stored fat instead of storing more fat.

Dr. Robert Atkins - author of the Atkins diet, as well as Dr.'s Michael Eades and Mary Dan Eades - authors of the "Protein Power" books, all talk about the proven power of protein and the importance of soy protein in particular.

More about soy protein in a little bit...

3. Maintain muscle mass by eating plenty of protein rich foods.

Realize that by eating more protein rich foods, you will maintain muscle mass and more muscle mass means you will:

raise your metabolism
burn more fat

Understand that your muscle tissue needs protein to maintain itself and when your body does not get enough protein, one of the first places it will get protein is from your muscle tissue.

Let's also remember that one of the most important muscles in the body is your heart. You don't want to damage that muscle do you?

Remember, muscle is protein and protein is Thermogenic - When you do not eat enough or get enough nutrition, the body goes into a "starvation mode" and it will hang on to what it's got. That means it will hang onto fat stores as long as it can.

Since the body does not know when it will get more food or nutrition it is going to hang on to all the fat it has and begin to burn the protein found in your muscle tissue.

Eating less is not the best way to go because it starts to LOWER your metabolism and take away your ability to burn stored fat.

4. Are you feeling hungry when changing your eating habits to a more healthy lifestyle?

Maybe you are not getting enough Protein. You might be wondering just how much protein do I need?

Dr.'s recommend that you get nearly your body weight in grams of Protein. The average woman needs about 100 grams of protein every day. The average man needs about 150 grams of protein every day.

This is an average person who is moderately active. The more active you are the more protein you will need for your active lifestyle.

This is especially important if you are a person who works out several times a week. Protein and calorie intake are a concern when you are an active person who burns many calories (and potentially muscle) during a workout session.

Because it may be difficult to get enough protein without over eating, here are some suggestions to increase your protein intake while on your program.

Have you ever considered integrating a high protein (and preferably low carb) meal replacement shake into your daily diet? Whether you need to lose weight or not, nearly everyone can use more nutrition and protein in their daily diet.

Depending on your favorite shake mix, it could be anywhere from 9 to 18 grams of protein per shake and it will be loaded with vitamins and minerals your body needs.

Here is a suggested "Power Protein Shake" recipe:

Add 1/2 cup cold water and 3 Tbls of a High Protein low carb shake mix, to a blender.

Using the lowest speed blend the water and shake mixes together.

Then add 3 ice cubes, a banana or your favorite fruit and blend on a high speed for a special "Power Protein shake"!

More protein, fewer carbohydrates and calories than a regular shake mix made with milk or soy beverage are the benefits of the "Power Shake".

The "Power Shake" also helps to keep you feeling fuller and satisfied the during the day and will help you eat less while maintaining the benefits of a protein shake!

Another way to give your body more protein is to eat a High Protein Low Carb power bar which may have 8 - 15 grams of hunger fighting protein. These power bars always make a great snack.

Use this in combination with the Shake mix and your normal meal(s) to get all the protein your body needs each day!

5. Do you know what one of the best sources of protein is? Many people say beef or meat in general.

These are great sources of protein, however are you aware that one of the best sources of protein is Soy Protein?

We won't have the time to go into all the benefits of soy protein here, however there are some important points to highlight.

Plant-based Proteins, like those found in soy, have been proven to help lower LDL (bad) cholesterol and elevate good HDL cholesterol. This contributes to less build up of bad cholesterol and helps prevent heart disease and clogged arteries.

This in turn helps prevent heart attacks and strokes. Products which contain soy protein may be able to carry the FDA approved "Heart Smart" symbol which means - "Diets low in saturated fat and cholesterol that include 25 grams of soy protein a day may reduce the risk of heart disease"

Animal Proteins vs. Plant-based Proteins -

Animal Proteins like meat and dairy, can be loaded with saturated fat and cholesterol. This type of protein can elevate the LDL (bad) Cholesterol when it remains in your diet for long periods of time.

Over the years, high LDL cholesterol in the blood combined with elevated homocysteine levels can lead to heart disease and clogged arteries. This in turn can lead to heart attacks and stroke.

So, try to replace high fat animal proteins with better cuts of meat - preferrably grass fed beef and plant-based proteins like soy.

Also, replacing saturated fats with unsaturated fats like those in olive oil will help you avoid the negative health effects associated with high LDL cholesterol and saturated fats.

I know that reading this article has inspired you to take action.

When you follow these 5 tips, you may find that you can give your metabolism a boost and burn more stored fat because protein is thermogenic.

And because of this fact you can maintain more of your muscle mass by burning the protein you take in from food and supplements instead of burning the protein of your muscles.

Finally you will do your body well by taking in more high quality animal based protein and especially more soy protein which is good for your heart and circulatory system.

About The Author
Lee Cummings has been studying natural proven nutrition for 9 years. Because he has shown people how to get the results they want with natural proven nutrition, he has helped dozens of people feel better and gain energy over the last 4 years. Lee is the publisher of the monthly LC Nutrition newsletter. For more information on how proven nutrition will help you, visit http://www.LC-Nutrition.com
leeman@jadetech.com
Please feel free to use this article in your newsletter or on your website (with resource box included and use an active link). This article may not be used in any e-mail promotions that do not conform with federal law. If you use this article, please send a brief message to let me know where it appeared: mailto:leeman@lc-nutrition.com

Build Health: Cut Through The Calcium Hype

The initial success of penicillin generated an assumption which has stuck with us as a cultural belief in the Quick Technological Fix. That assumption is:

A single variable can be divided out from all other variables, tested for its result, and it will prevent or promote disease.

Most people have come to believe nutrition is divisible, and that a single substance will maintain vibrant health. The touting of calcium for the degenerative disease osteoporosis provides an excellent example.

Every day the media, acting as proxy for the milk lobby, sells calcium as a magic bullet. Has it worked? Definitely for sales of milk; but for American health it has been a disaster.

Brainwashed by magic bullet thinking, so-called "experts" tell us to take more and more calcium. But calcium is antagonistic to magnesium. And the American diet is woefully short in magnesium.

When you load up your system with excess calcium, you shut down magnesium's ability to activate thyrocalcitonin, a hormone that under normal circumstances would send calcium to your bones.

Next, your excess calcium proceeds to wander around creating all sorts of mischief in blood vessels, joints, kidneys and eyes.

Why is it that supposedly nutritionally disadvantaged countries, with low calcium intake but enough magnesium in their soils, exhibit little if any evidence of osteoporosis?

Because the people in these countries do not consume large amounts of calcium that antagonize or work against magnesium, or zinc, and a plethora of other minerals required by our metabolic enzyme systems.

"Experts" do not tell us that in living systems minerals work interdependently as a team.

In 1993 medical researchers claimed that calcium was a magic bullet that could help prevent osteoporosis. They told us dairy products, such as milk, provide one of the best sources of calcium.

Every day the media gives us a dose of that finding.

In 1997, however, medical researchers claimed there was no evidence consuming dairy products prevents osteoporosis. How so?

They decided dairy products are high in sulfur amino acids that lead to calcium depletion.

Has the media told you this? No.

And they are not going to tell you anything about this because the milk lobby advertising budget helps finance media payrolls.

Think about what awaits all those poor folks who have been fooled by the myth that taking lots of calcium will save their bones.

About The Author
Bill Quesnell, author of "Minerals: The Essential Link to Health," is a health educator and Price-Pottenger Nutrition Foundation member. He helps people recover energy and vitality. Subscribe to FREE monthly ezine, 'Where Health Comes From' at info@mineralsbuildhealth.com. Write Bill at 5039 Voltaire St. #3, San Diego, CA 92107 See critical reviews & 15 harmful health myths at http://www.mineralsbuildhealth.com
Bill@mineralsbuildhealth.com