The Only Three Supplements You Need
There are three supplements me should take for optimal health. No matter how healthy your diet, there are certain nutrients – magnesium, vitamin D, and omega-3 fatty acids- that most men lack.
Magnesium: The Body’s Engine
How much you need: Three milligrams per pound of body weight is a recommended maintenance dose, so it you are 165 pounds, take 500 milligrams daily. If you regularly eat lots of magnesium-rich foods, cut that dose in half. You can take the pills any time of day, but popping them before bed may help you sleep more soundly.
Vitamin D: Boost Strength, Prevent Chronic Disease
How much you need: As a rule of thumb, get 30 to 35 IU per pound of body weight per day (so if you are 165 pounds, that’s about 5,000 IU). Downing mega doses won’t give you more benefit, and it may cause calcium buildup in the blood vessels.
Fish Oil: Sharpen Your Mind
How much you need: Aim to get one to three grams of DHA and EPA per day, taken any time of day. Capsule size vary, and liquid fish oil tends to be more potent, so be vigilant about label-reading because there is a small risk of internal bleeding if you go above four grams per day.