Home > Manufacturers > Product Categories > Breaking News Education & Information:    The Top 10 Supplements for Men The greatest moment in the history of supplements came on September 1, 1998. That's when a sportswriter challenged Sammy Sosa on how he could compete with the androstenedione-assisted Mark McGwire. In reply, Sosa uncorked a shocker: He owed it all -- wink -- to Flintstones vitamins. Coincidence or not, after Sosa bunny-hopped and blew a kiss to the pill makers, the market soared, with $17 billion in sales in 2000. So that you spend your share wisely, we asked shrewd judges of vitamin talent to name a supplement all-star team for men. Judge your strengths and weaknesses, and pencil in a lineup that will work for you. BORON TO PROTECT YOUR PROSTATE Men with the highest boron intakes are 65 percent less likely to develop prostate cancer than men with lower levels, studies show. American men have one of the lowest boron intakes in the world. How much? 3 milligrams (mg) a day. It doesn't just fight cancer: USDA researchers found that this is the best dosage to improve memory and concentration. . CALCIUM TO LOSE WEIGHT AND STRENGTHEN BONES Most men don't get the recommended 1,000 mg of calcium a day (a cup of milk has 300). Men with the highest calcium intakes weigh less on average than men consuming less calcium. How much? Aim for 1,200 mg calcium citrate -- half in the morning, half at night, to maximize absorption. Avoid coral calcium, which can be full of impurities. Tip: If you already eat three servings of dairy a day, you won't need the excess calcium. There's a risk you may exceed the maximum intake of 2,500 mg. CHROMIUM TO WARD OFF DIABETES You may know it as a muscle-building supplement, but if you're overweight or diabetes runs in your family, "taking chromium is one of the best things you can do to help keep insulin levels where they belong," says Richard Anderson, Ph.D., a researcher with the USDA. Chromium improves the body's sensitivity to insulin, making it easier to keep blood-sugar levels under control. How much? 35 micrograms (mcg) a day. Check the label for "chromium picolinate," the form that studies have found to be the most effective. Tip: If you already are diabetic, ask your doctor if you should take 200 mcg, Anderson says. COENZYME Q10 TO BOOST ENERGY Your body produces coenzyme Q10; it helps cells manage your body's energy supply. But as you get older, production decreases. The only way to get back up to youthful levels is by taking a supplement. Recent studies suggest that coenzyme Q10 may fight cancer, Parkinson's disease, and Huntington's disease, and may thin the blood to help prevent heart disease. Q10 is also packed with free-radical-fighting antioxidants, which can slow the signs of aging. How much? Researchers recommend 100 mg a day. You won't find Q10 in a multivitamin or get any useful quantity from food. Tip: If you're taking statins, which can reduce Q10, consider upping your intake to 200 mg. CREATINE TO BOOST MUSCLE AND MEMORY Researchers at the Medical College of Wisconsin found that men taking creatine for just 2 to 3 months increased their maximum bench presses by an average of 15 pounds and their squats by 21 pounds. Australian researchers say memory and intelligence test scores improved after just 6 weeks of creatine use. How much? 5 grams (g) a day, mixed with whey in a protein shake for maximum benefit. Tip: Some men don't respond to creatine by itself. Mixing it with large amounts of sugar can help turn nonresponders into responders. FOLIC ACID TO CUT ALZHEIMER'S RISK Folic acid helps prevent clogged arteries and improves bloodflow to the brain by keeping down levels of homocysteine, an amino acid that increases your risk of blood clots. High homocysteine levels are associated with early warning signs of Alzheimer's, such as dementia and memory loss. Researchers in Sweden found that Alzheimer's patients are more likely to have folic acid deficiencies. How much? 500 mcg a day, which could help lower homocysteine levels by 18 percent or more. Food sources include citrus fruit, beans, and fortified breads and cereals. Tip: Certain heartburn medications, such as Tagamet, can deplete levels of folic acid. GLUCOSAMINE TO GREASE YOUR JOINTS You don't have the same amount of cartilage in your joints that you had at 19 -- maybe you've noticed. To reverse the damage and actually rebuild cartilage, take glucosamine, made from the shells of crabs and lobsters. In a 3-year study of 200 people with joint problems published in the Lancet, glucosamine reduced joint pain and stiffness by up to 25 percent and helped prevent the progression of osteoarthritis in the knees. The British Journal of Sports Medicine says that 88 percent of people with joint problems reported less pain after 12 weeks of treatment. How much? 1,500 mg a day. Brands that combine glucosamine with chondroitin are fine. Tip: Rubbing a cream made with glucosamine on a sore joint may relieve pain, according to an Australian study. OMEGA-3S TO PROTECT YOUR HEART Omega-3 fatty acids keep blood pressure and triglyceride levels low and the heart beating regularly. They make blood slicker, reducing the risk of clots and blocked arteries. Studies show that men with the highest omega-3 levels have the lowest risk of dying of heart disease. How much? For healthy guys, 1,000 mg a day. Those with heart problems may need 2,000 to 4,000 mg. But check with your doctor -- too much can increase your risk of catching a cold. Tip: Our favorite is Omega Brite, an especially pure brand that comes in 500-mg gelcaps, so you're not popping pills all day. Take omega-3s with meals so you don't burp up a fish scent. SELENIUM TO FIGHT OFF CANCER "No other single nutrient appears to prevent cancer more effectively than selenium," says Gerald F. Combs, Ph.D., director of the USDA's Grand Forks Human Nutrition Research Center. It basically forces cancer cells to self-destruct. Combs's studies have linked increased selenium consumption to a decreased risk of cancers of the prostate, colon, and lungs, among others. How much? 200 mcg a day -- more when you're sick. Research on mice, done at the University of North Carolina, suggests that low levels of selenium may make it easier for viruses to mutate, worsening symptoms of the flu. Tip: Nature's selenium supplement is the Brazil nut, which has 100 mcg per nut. VITAMIN E TO SLOW THE EFFECTS OF AGING This is one of the most potent antioxidants. "Vitamin E may help reduce the risk of certain eye diseases, heart disease, cancer, even Alzheimer's disease," says Jeffrey Blumberg, Ph.D., a professor of nutrition at Tufts University. Bonus: Studies show it also reduces muscle damage after exercise. How much? Up to 400 international units (IU) a day, since most people get just a fraction of that from their diets. (A typical multivitamin has 45 IU.) You can also increase your intake by eating more nuts and oils. Tip: Buy natural vitamin E (d-alpha tocopherol) rather than synthetic (dl-alpha tocopherol), which is harder for the body to put to use. Source: Mens Health, 2007  ___________________________________________________________________ Creatine: Side Effects, What it is, What it Does Why is creatine such a big deal? What are the side effects? Risks? Men's Health answers your creatine questions and helps you decide if it's the supplement for you By: Brittany Risher   Want to get bigger and stronger -- and get that way faster?  Creatine works. Lifters know this, professors know this, the marketers who sell the stuff know this. But nobody should put anything in their body without weighing the benefits and risks first. That goes for everything from beer to marshmallows to the amazing amino acid called creatine.   It's not anything scary. It's not a Barry Bonds starter kit.  Creatine-- typically bought in flavored powders and mixed with liquid -- increases the body's ability to produce energy rapidly. With more energy, you can train harder and more often, producing faster results.   It's as simple as this: "If you can lift one or two more reps or 5 more pounds, your muscles will get bigger and stronger," says Chad Kerksick, Ph.D., assistant professor of exercise physiology at the University of Oklahoma.   Research shows that creatine is most effective in high intensity training and explosive activities. This includes weight training and sports that require short bursts of effort, such as sprinting, football, and baseball.   There is less support to indicate that creatine improves endurance performance and aerobic-type exercise.   One thing is almost certain: If you take creatine, you'll gain weight.   It'll happen quickly, says Paul Greenhaff, Ph.D., professor of muscle metabolism at the University of Nottingham in England. While the initial gain is water (about 2 to 4 pounds in the first week of supplementation), subsequent gains are muscle due to the increase in the workload you can handle.   Because creatine is an "osmotically active substance," it pulls water into your muscle cells, which increases protein synthesis, Kerksick says.   Studies in the journal Medicine & Science in Sports & Exercise found that muscle fibers grow when a person takes creatine.   The catch: This only happens if you take advantage of the boost in energy and hit the gym. Otherwise, it is just water weight.   Nobody argues with any of this. But there are some questions about creatine that lots of guys have . Source: Mens Health   ________________________________________________________________________________________________________________ Best & Worst Supplements From herbal extracts to amino acids, there are thousands of supplements promising health in a bottle. This A-to-Z guide separates the cures from the quackery By: John White Jr., P.A.-C., Pharm.D.   Stan Jones could have used a supplement guide like this one. In 1999, Jones, then a Libertarian candidate for a U.S. Senate seat from Montana, began taking colloidal silver. He feared that Y2K would result in a shortage of antibiotics, and he'd apparently heard that colloidal silver has antibacterial and immunity-boosting properties. What he didn't hear was that it also has a possible (and permanent) side effect called argyria. Today, Stan Jones has blue skin.   The lesson: Supplements are serious medicine, and how smart you are about what you swallow will largely determine whether you end up healed or hurt. Or a different hue. But where do you go for that knowledge? To an expert like me.   As a professor of pharmacotherapy at Washington State University and the answer man for Men's Health's "Pills of Wisdom" column, I eat, sleep, and breathe supplements (often literally). If it comes in a bottle or a blister pack, a tablet or a tincture, I know what to expect after it enters my esophagus. But I also know that information, like a vitamin, is worthless if it isn't easily digestible, which is why I've created this A-to-Z guide to the supplement aisle.   Vitamin A Immunity Enhancer A is essential for a strong immune system. USDA researchers found that an increased intake of vitamin A boosted germ-killing cells by 8 percent. • Best dosage for men: 5,000 international units (IU) daily, preferably as beta-carotene • Natural sources: Carrots, sweet potatoes, mangoes   Acetyl L-carnitine Brain Saver Most amino acids build muscle, but this one buffs the brain--possibly slowing the effects of Alzheimer's. And, in a UCLA study, rats taking acetyl L-carnitine and alpha-lipoic acid did better on memory tests. • Best dosage for men: 250 milligrams (mg) twice a day   Alpha-lipoic acid Antioxidant Recharger When antioxidants in the body run low, a dose of alpha-lipoic acid can restore them. It can also treat diabetes-related nerve damage and may protect against radiation--handy in the event of a dirty bomb. • Best dosage for men: 200 mg twice a day Boron Memory Maximizer Rhymes with moron, but it's actually a brain booster. A USDA study found that boron revs up the memory. Plus, men with the highest boron intakes are 65 percent less likely to develop prostate cancer. • Best dosage for men: 3 mg daily • Natural sources: Nuts, legumes, most dried fruits C Vitamin C (Ascorbic Acid) Stress Buster While vitamin C can't cure a cold, there's evidence it can shorten the sniffles by a day. The C may also stand for "calm"--University of Alabama researchers found that it may help halt the secretion of stress hormones. And scurvy? Clears it right up. • Best dosage for men: 500 mg daily • Natural sources: Citrus fruit, tomatoes, bell peppers   Calcium Fat Fighter As the overachiever of minerals, calcium builds bones, helps with weight loss, and possibly decreases the risk of colon cancer. And a study published in the American Journal of Medicine found that 1,000 mg of supplemental calcium can increase HDL cholesterol by 7 percent. • Best dosage for men: 500 mg calcium citrate with 125 international units (IU) vitamin D twice a day • Natural sources: Dairy products, broccoli, kale • Interactions: May reduce the absorption of antibiotics.   Chondroitin Knee Protector Chondroitin may be the best defense against post-game knee pain. A study published in JAMA showed that pairing this cartilage molecule with glucosamine can slow osteoarthritis progression up to 35 percent. Russian researchers also found that chondroitin reduces back pain. • Best dosage for men: 400 mg three times a day   Chromium Diabetes Defender? This metal is only helpful for diabetes prevention if you're deficient--men rarely are. And research suggests chromium's muscle-building rep is bunk.   Coenzyme Q10 Cancer Crusader? Animals given Co Q10 have added resistance to tumors, and it may fight Parkinson's. Still, claims that this antioxidant can reduce the risk of congestive heart failure remain questionable. Pass on it for now. Conjugated Linoleic Acid Lard Burner This fatty acid fights fat. Norwegian researchers recently reported that subjects taking CLA for 1 year lost up to 8.7 percent of their body fat. • Best dosage for men: 3 grams (g) daily • Natural sources: Whole milk, lamb, beef   Creatine Flex Factor It's one of the few (legal) muscle supplements that live up to the hype. In one study, users increased their muscle strength by between 8 and 14 percent. • Best dosage for men: 10 g twice a day for 2 days, followed by a maintenance dosage of 2 g daily D Vitamin D Lifesaver Take it. See "Vitiman D" in. (Your body thanks you.) Source: Men’s Health ________________________________________________________________________________________________________________