Do you consider yourself an athlete? If you’re like many men who try to stay in peak physical condition, you know that your diet may not always provide you with the vitamins and supplements you need to maintain proper energy and health. Here are some of the top nutritional supplements and vitamins to consider adding to your diet.
- Creatine
Although you can get creatine from seafood and meat, lots of athletes find that supplementing with creatine helps improve strength and muscle mass. Many of the creatine supplements on the market contain other ingredients—such as taurine, amino acids and caffeine—that increase focus and energy.
- Iron
Although more common in women, iron deficiency can also affect male athletes. Ideally you want to get iron from your diet, but it’s often more difficult if you’re new to a vegetarian or vegan diet and less familiar with how to get adequate iron from plant-based foods. Before you start taking iron supplements, talk to a dietician and ask to have a blood test to check your iron levels. Too much iron can have dangerous side effects.
- Calcium and vitamin D
Although dairy products are most people’s go-to sources for calcium and dairy, there are other options, such as salmon, sardines and other fish with soft bones. If you’re vegetarian, soy milk and dark green vegetables can provide good amounts of calcium and vitamin D too. These essential nutrients can help you reduce your chances of bone fractures and maintain muscle mass.
- Coenzyme Q10
If you’re regularly feeling fatigued during a workout, try supplementing your diet with coenzyme Q10. This enzyme is housed in the cells’ mitochondria and low levels of coenzyme Q10 has been linked to a variety of conditions, including cancer, diabetes, fibromyalgia, heart failure and muscular, neurodegenerative and mitochondrial diseases. Research on coenzyme Q10 supplements have been mixed for male athletes, so talk to your doctor before adding it to your list.
