Health
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”—American 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 fruits, 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 rubbish.
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
Vitamin D undernourishment is normally the result of not getting enough sun—something close to impossible in the Philippines. But if you happen to be deficient (you work in a mine, for example), you need to take it (multivitamins are the most convenient way) to avoid the risk of heart disease, colon cancer and prostate cancer.
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Men's Health Philippines - May 2005 Issue
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[Vitamin C] Stress Ball
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