Many people take supplements without a prescription from a doctor. Do men need them in their 30s in order to remain healthy in their 50s? Dr Ramita Kour, a maternal-child nutritionist, says that men should start taking supplements in their 30s in order to stay healthy into their later years. Consult your doctor before beginning any new routine. She listed the following on Instagram.
How much should I take?
When to take
Omega 3
250-500 mg (EPA+DHA)
With meals (breakfast/dinner).
Magnesium
400-420 mg
Evening
Probiotics
1-10 billion CFU
On an empty stomach
Vitamin D3
600-800 mg
Milk is rich in healthy fats
Curcumin
500-1000 mg
Zinc is found in milk and other healthy fats.
Zinc
11 mg
At least 2 hours before or after meals
CoQ10
100-200 mg
Milk is a good source of healthy fats.
Edwina Raj, the head of clinical nutrition and dietitis at Aster CMI Hospital in Bangalore, says that there is no universal rule that all men require supplements to be healthy. Priority should be given to healthy eating and exercise. The need for supplements must be determined on an individual level. A registered dietitian can determine whether supplements are needed by calculating nutritional deficiencies, analysing symptoms or performing a biochemical analysis. Edwina said that qualified health professionals strongly discourage generalised advice about supplements without guidance regarding duration. Men can preserve heart health and avoid early-onset diabetes by eating foods rich in fibre and minerals such as magnesium. These are found in fish, nuts, oilseeds and traditional fermented food. Edwina said that eating a variety fruits and vegetables will also improve gut health.
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Avoiding unhealthy processed food can reduce inflammation markers in the body. Edwina says that natural sources of nutrients tend to be safer than supplements. “For instance, excessive calcium intake can lead to bladder stone formation and clogged vessels. Poor-quality Omega-3 supplements can carry the risk for mercury toxicity. Sadhguru recommends these therapeutic supplements as they ‘are rich in antioxidants’Seek advice from qualified healthcare professionals who use an evidence-based approach.DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Consult your doctor before beginning any new routine.
