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Nutrients for men

Vitamins, minerals and supplements for men's health

Each year, during the week before Father's Day, the spotlight focuses on health issues that impact men, during national Men's Health Week. The annual campaign is aimed at improving health education and awareness among men, and this year it runs from 10 to 16 June. Here we take a closer look at some vitamins, minerals, and supplements that can specifically benefit men's health.

Zinc
"Crucial for men's health, zinc is found in various foods," says Ruth Jamieson, Functional Nutritionist for ARVRA wellness (www.arvra.co.uk). "These include seafood, shellfish, red meat, nuts), seeds, tofu, lentils, egg yolk, natural yogurt, and dairy products. It plays a vital role in testosterone production, sperm quality, and immune function. Low zinc levels are associated with decreased testosterone levels, impacting libido and fertility. Moreover, zinc supports prostate health, reducing the risk of benign prostatic hyperplasia (BPH) and prostate cancer. Ensuring sufficient intake of zinc-rich foods or supplements is vital for sustaining overall health and vitality in men."

Potassium
"Men are four to five times more likely to have a heart attack compared with women," says Dr Carrie Ruxton, a dietitian at the Health and Food Supplements Information Service (www.hsis.org) "which is why they need to take care of their blood pressure. A key mineral for lowering blood pressure is potassium, found in fruits and vegetables. This works by relaxing the tension in blood vessel walls and stimulating the body to excrete more sodium (found in salt and bad for blood pressure). A multivitamin and multimineral supplement can be a useful way to top up."

Magnesium
"Magnesium is another useful mineral for men," says Dr Ruxton, "as it supports optimal muscle function and bone density, reduces muscle cramps and improves sleep quality. Magnesium acts as a natural calcium blocker, helping muscle cells to relax after contracting. A study in the Journal of Strength and Conditioning Research found that magnesium supplementation reduced muscle soreness and promoted recovery after exercise. Around 10 to 14 per cent of men are at risk of magnesium deficiency so it's worth dialling up good dietary sources, such as pumpkin seeds, Greek yogurt, kale, tuna and brown rice, or taking an A-Z multivitamin and multimineral supplement."

Saw palmetto
"As men head towards fifty, gradual swelling in the prostate gland can make it increasingly difficult for urine to leave the bladder effectively," says Alison Cullen (avogel.co.uk), Nutritional Practitioner, BA (Hons), DN, DNT (Distinction). "This constriction can cause discomfort and a persistent feeling of a full bladder. This condition (which must be diagnosed by your doctor) is known as Benign Prostatic Hyperplasia (BPH). It's not a disease, but it has quite an impact on your quality of life. For cases of BPH, Saw Palmetto berry has been extensively researched and is associated with the following effects:

"The lack of side effects commonly associated with this remedy is one of the reasons many men choose this option."

Lycopene
"Lycopene is a phytonutrient that offers significant benefits for men's health," says Ruth Jamieson. "As a potent antioxidant, lycopene helps combat oxidative stress and inflammation, reducing the risk of chronic diseases such as prostate cancer and cardiovascular disease. Studies suggest that regular consumption of lycopene-rich foods or supplements may contribute to improved prostate health, lower blood pressure, and enhanced cardiovascular function, promoting overall wellbeing in men." This nutrient is abundant in cooked tomatoes, watermelon, grapefruit, sweet red peppers, asparagus and red cabbage.

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