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The best natural supplements for men’s health
When it comes to optimising men’s health, the foundations are familiar but essential: eat well, move regularly, manage stress and prioritise rest.
“Eating a heart-healthy diet is important, as it is currently the number one health issue men face in the UK,” says Bex Seligman, a naturopath and herbalist (Instagram: @healthforwealth_bexseligman). “A diet rich in omega-3, wholegrains, fruit and vegetables, lean protein, minimal alcohol, plus avoiding ultra-processed food will support the heart and overall well-being whilst reducing the risk of ischaemic heart disease. Eating a protein-rich diet is beneficial as it will also support energy levels and aid in recovery from exercise, particularly muscle repair and growth.”
Alongside a balanced diet, men can benefit from targeted nutritional supplements to maintain long-term health. Here, three natural health experts share the top nutrients they recommend for energy, hormone balance and overall wellbeing.
Magnesium: For energy and hormonal health
“Magnesium is essential for over 300 metabolic reactions in the body, including the production of energy,” says Lucia Stansbie, a nutritional therapist and Member of the Royal Society of Medicine (www.foodpowernutrition.com). “Low levels of magnesium can impact the production of APT (our cells’ energy currency). Magnesium also supports the nervous system function and muscle relaxation, as well as a steady heartbeat.” That’s not all that this mighty mineral can do for our health though. “Magnesium is linked to improved testosterone levels as it enhances blood-free testosterone levels by reducing the binding of testosterone to sex hormone-binding globulin,” says Lucia. “This means that more testosterone is available for the body to use. Magnesium is also involved in cellular signalling within the Leydig cells (the cells in the testes producing testosterone), so healthy levels are crucial for testosterone production.”
Saw palmetto: For prostate health and hormonal support
Saw palmetto is a traditional herbal remedy that’s become increasingly popular for men’s health. “Its main use is to reduce the symptoms of prostatic hyperplasia (BPH),” says Lucia Stansbie. “This is a benign prostate enlargement common in men over 50.” Saw Palmetto works by inhibiting the enzyme 5-alpha-reductase, which converts testosterone into its more potent form, dihydrotestosterone (DHT). Lucia adds: “When DHT levels are elevated, men can experience an enlarged prostate and marked hair loss. One of the symptoms of an enlarged prostate is increased urination, including waking up at night to use the toilet, which can disrupt sleep. Using saw palmetto can help to modulate hormones and reduce these symptoms. I would always recommend consulting with a healthcare professional before starting to use saw palmetto, in order to avoid interaction with other medications.”
Zinc: For immunity, vitality and reproductive health
“Zinc is an essential trace mineral that plays a vital role in men’s health, particularly in immune function, hormone regulation and reproductive health,” explains qualified, registered nutritionist Lara Buckle (www.thewellnessdetective.co.uk). “It supports the production of testosterone, a hormone crucial for muscle mass, libido and energy levels. Research has shown that low zinc levels are linked to reduced testosterone and impaired sperm quality. Zinc also functions as a powerful antioxidant, helping to combat oxidative stress and support healthy ageing. It’s involved in numerous enzymatic reactions, contributing to processes such as wound healing, DNA synthesis and cell growth. For men, zinc is especially important for prostate health, with high concentrations found in the prostate gland. Some evidence suggests it may help modulate inflammation and support normal function. While zinc can be obtained through the diet – particularly from red meat, shellfish and dairy – those following vegetarian or low-meat diets may benefit from supplementation, as plant-based sources of zinc are less readily absorbed by the body.”
Supplements can certainly be powerful allies when chosen wisely and taken alongside a balanced diet with regular exercise. Whether you’re looking to support energy, protect your heart, or maintain hormonal balance as you age, these natural health heroes can help you stay at your best.
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