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It does what: Vitamin A is an antioxidant. It’s also important for maintaining low light and color vision, mucus membranes, which help protect your body against disease, and skin cells.
You might need it. People who have higher levels of the vitamin-A report a lower chance of developing lung cancer. However, these benefits don’t apply to supplements.
Where to find it: Kale and carrots are excellent sources of beta-carotene which is converted into vitamin A by the body. Vitamin A is also found in most multivitamins. You can also take it as an individual. Toxic doses can lead to poisoning. The Institute of Medicine recommends not consuming more than 10,000 IU daily.
Vitamin C acts as an immune booster and prevents infection in wounds. It converts inactive Folic acid into the active form and is involved in the formation of hemoglobin, a protein that carries oxygen to red blood cells.
Vitamin C: It may be necessary. Studies have shown that vitamin C can decrease the time it takes to get a cold. Vitamin C can reduce exercise-induced asthma and prevent upper respiratory infection in runners who are training for marathons or other endurance events. New research also suggests that vitamin C may have positive effects on the brain.
Calcium is an important mineral that maintains bone strength and allows the nervous system to relay messages. It is also responsible for releasing hormones, enzymes, and other biological functions.
You might need it: A Canadian study showed that those who consumed 1,200mg of calcium supplements during a 15-week weight loss program lost 14 pounds more than those who did not.
You can get it from dairy products. Three servings of yogurt or milk a day will suffice to provide the calcium your body requires. It can also be found in spinach and other leafy vegetables. According to the National Institutes of Health, the safest limit for adults is 2,500 mg daily if you take calcium supplements.