Supplements: A Guide for Men

From the Editors of Live Right Live Well

Visit any health food store or pharmacy, and the supplement aisle seems to extend forever. But do men really need all those vitamins, minerals and herbs? Here’s what you need to know if you’re a guy:

Food First
Supplements should be just that: supplemental. They are no substitute for a good diet -- which means “eating at least five one-cup servings of fruits and vegetables every day -- preferably more,” says Amy Lanou, Ph.D., an assistant professor of nutrition at the University of North Carolina, Asheville. If you eat fewer than five daily servings of fruits and vegetables, spend less time in the supplement aisle (and at McDonald’s) and more in the produce section.

Take a Basic Multivitamin/Mineral Supplement
A one-a-day formula is a cheap, prudent form of nutritional health insurance, just in case. But keep in mind that the evidence in favor of supplements is maddeningly inconsistent. University of California, Berkeley researchers compared the health of 278 longtime vitamin-takers and 602 nonusers. The vitamin group was considerably healthier -- 73 percent less risk of diabetes and 52 percent less risk of heart disease. However, Danish researchers analyzed 67 studies and found that those who took antioxidant supplements (A, C, E, beta-carotene and selenium) had the same death rates as nonusers -- and in some reports, the death rates were actually higher.

Meanwhile, megadoses of some nutrients can cause problems. Large amounts of vitamin C can cause diarrhea. High doses of vitamin A can cause liver damage. Megadoses of vitamin B6 can cause nerve damage. In addition, some nutrients can interfere with the action of others. High doses of iron impair zinc absorption.

The safest, most cost-effective course, therefore is “a low-dose, broad-spectrum multiple vitamin-mineral formula,” says Elizabeth Somer, a registered dietitian in Salem, Ore., and the author of The Essential Guide to Vitamin and Minerals (HarperCollins). This will “meet the needs of most people, providing a convenient, cost-efficient balance of nutrients without risk of toxicity.”

For men, this translates into a multivitamin/mineral product containing vitamins A, B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, B12, C, D, E and K; folic acid, calcium, iron, magnesium, zinc, copper, selenium and chromium, advises the Center for Science in the Public Interest (CSPI), a nutrition advocacy organization based in Washington, D.C. Some multivitamins also include biotin, boron, iodine, manganese, molybdenum, nickel, pantothenic acid, silicon, tin and vanadium. But CSPI nutritionist Bonnie Liebman says, “There’s no evidence men need more of these than they get from food.”

Best Herbs for Men
Assuming you’re eating a good diet, the most useful supplements for men are not vitamins and minerals, but herbs:

• Rhodiola Also known as arctic root, rhodiola sharpens mental faculties, increases stamina, reduces stress, lowers the risk of heart disease and improves resistance to illness. During the Cold War, the Soviet military discovered rhodiola’s many virtues but kept them secret, giving the herb only to Russian soldiers and Olympic athletes. Now this herb is widely available in the U.S.

• Ginseng Worried about your erections? Medication, like Viagra, might help -- but so does ginseng, according to several studies. In a recent trial, Korean researchers gave 45 men with erection problems either Korean red ginseng (900 mg three times a day) or a placebo. After eight weeks, the ginseng group reported significantly greater improvement. An added bonus: Ginseng also provides energy-boosting, illness-fighting benefits similar to rhodiola.

• Saw palmetto As you get older, your prostate begins to enlarge, which causes urinary symptoms, such as trouble getting started, problems finishing and having to get up at night -- often several times -- to urinate. Prescription medication helps. But according to many studies, so does saw palmetto. Recently, Turkish researchers tested the herb against the popular pharmaceutical Flomax. After six months, both provided equal benefit.

• Pygeum Like saw palmetto, the bark of this African tree helps prevent prostate enlargement. Researchers with the Minneapolis VA Medical Center analyzed 18 studies and concluded that “Pygeum provided moderately large improvement in symptoms. [Compared with placebo-takers], peak flow in men using Pygeum increased 23 percent. Nighttime wake-ups to urinate decreased 19 percent.”

So despite how it may seem, when faced with a wall of supplement bottles, you don’t need to spend a fortune on dozens of vitamins. Eat right, take a simple multivitamin/mineral, consider four herbs and you’re done!