Best & Worst Supplements for Men

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.

One more thing: I've saved you the trouble of looking in the Cs for colloidal silver. This stuff is not a bug killer, but as Jones found out, it sure can give a guy the blues.

A
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

B
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 "You Need Vitiman D" in Related Articles to the right for the myriad reasons why. (Your body thanks you.)

E
Vitamin E
Tumor Tamer
E is tough on the big C, especially when it's paired with

selenium. Research shows that this antioxidant may reduce your risk of prostate cancer by up to 53 percent and bladder cancer by almost half.
Best dosage for men: 200 IU d-alpha-tocopherol daily
Natural sources: Vegetable oils, leafy green vegetables
Interactions: May increase the effects of blood thinners or reverse the effects of statins.

Echinacea
Cold Quasher?
Research is conflicting on this flower extract's cold-fighting powers. What's more, long-term use--longer than 12 weeks--hasn't been proven safe.
F
Feverfew
Migraine Reliever
Studies evaluating this aspirin alternative are at odds. Still, Canada's version of our FDA allows it to be included in medications. Stateside, it's a supplement. Worth a shot for migraines. Best dosage for men: 50 to 150 mg daily

Folic acid
Stroke Stopper
Folic acid will help keep your bloodstream streaming. A Harvard study showed that men taking the most were 30 percent less likely to suffer a stroke than those taking the least. Credit folic acid's ability to dissolve homocysteine--a compound linked to heart disease and Alzheimer's.
Best dosage for men: 400 micrograms (mcg)
Natural sources: Raw spinach and broccoli

G
Ginkgo biloba
Memory Keeper
The findings on this herbal extract have seesawed back and forth for years, with some research showing that it may help with processes like recall and analytical thinking.
Best dosage for men: 40 mg of a standardized extract, like EGb761, three times a day
Interactions: May interfere with blood thinners and some antidepressants.

Ginseng
Libido Lifter
While it's not a pep pill, this herb can be a pick-me-up for your penis. In a study published in the Journal of Urology, 60 percent of men with erectile dysfunction taking red ginseng for 8 weeks were able to maintain an erection. Combine it with ginkgo for a night to remember.
Best dosage for men: 900 mg three times a day for erectile dysfunction, but consult your urologist first.
Interactions: May increase the effects of insulin and interfere with blood thinners.

Glucosamine
Joint Soother
This amino sugar offers sweet relief to cartilage damaged by osteoarthritis. In a British study, 88 percent of those taking glucosamine had less knee pain, compared with 17 percent of those on a placebo. Team it with chondroitin.
Best dosage for men: 500 mg three times a day
Interactions: May reduce the effectiveness of insulin.

H
Hawthorn
Pump Primer
Heart medicine doesn't grow on trees--shrubs are another story. In a study review published in American Family Physician, researchers determined that hawthorn-berry extract helps the heart pump more efficiently.
Best dosage for men: Consult your cardiologist.
Interactions: May interfere with some heart medications.

Huperzine-A
Total Recaller
Huperzine-A's origins may be modest--uh, moss--but its memory-boosting powers aren't: In one Chinese study, adolescents given the supplement reported improvement in short-term memory. And according to another Chinese study, huperzine-A is as effective as the prescription drug Tacrine in the treatment of Alzheimer's disease.
Best dosage for men: 100 mcg twice a day

I
Iron
Heart Stopper
It's better to lift this metal than swallow it. There may be a link between high iron levels and heart disease. Eat meat and you're iron-fortified enough.

J
Juniper
Bug Killer
Juniper extract contains an antiviral compound that may fight bugs like flu and herpes simplex. Get your doc's approval--the berry can cause kidney damage.
Best dosage for men: 2 g three times a day

K
Vitamin K
Blood Clotter
Vitamin K keeps paper cuts from being fatal. It's also key for liver function. Taiwanese researchers have found that a synthetic form of vitamin K stopped the spread of liver cancer in lab tests. Your diet is likely K-sufficient, but add some for insurance.
Best dosage for men: 80 mcg daily
Natural sources: Green vegetables.
Interactions: May reverse the effects of blood thinners.

Kava kava
Dangerous Downer
This once-popular herbal mood mellower from the South Pacific may cause liver damage. Skip it.

L
L-carnitine
Fat Melter?
Initially, it seemed that this amino acid could fill in for honest exercise by burning fat and increasing athletic performance. So far, research has disproven all the hype.

Lycopene
Prostate Protector
This red pigment will keep your health in the black. Lycopene's antioxidant properties can cut your risk of heart attack by 48 percent and reduce prostate-cancer risk by 21 percent.
Best dosage for men: 20 mg daily
Natural sources: Tomatoes, watermelon, guavas

M
Melatonin
Sleep Inducer
It's the same hormone your body produces when it's time for

shut-eye. To send jet lag packing, take melatonin the first few evenings of an international trip. Bonus: It can lower nighttime blood pressure.
Best dosage for men: 0.3 mg for sleeplessness, 3 mg for jet lag.
Interactions: May increase the effects of Luvox and reduce the effects of Procardia XL and Coumadin.

N
Niacin
Cholesterol Controller
At high doses, niacin, or vitamin B3, can lower LDL (bad) cholesterol by 5 percent, cut triglycerides by 20 percent, and boost HDL (good) cholesterol by 15 percent. However, side effects include a dangerous rise in glucose levels in diabetics. Best dosage for men: 20 mg for general health, 100 mg for high cholesterol (but consult your doctor first).
Natural sources: Lean meat, fish, whole grains.
Interactions: May increase some of the side effects of statins and reduce the effects of diabetes medications.

Nitric oxide
Muscle Pumper?
Nitric oxide (NO) supplements actually contain arginine, which is converted into NO in the body. NO is supposed to speed growth and recovery time. Sounds great until you consider the credible research--there isn't any.

O
Omega-3 fatty acids
Problem Solver
Also sold as "fish oil," omega-3s are multitools--they can help fix it so that you have a reduced risk of heart disease, stroke, depression, colon cancer, and rheumatoid arthritis. A true must-take.
Best dosage for men: 200 mg docosahexanoic acid (DHA) and 300 mg eicosapentaenoic acid (EPA) daily, swallowed with food to avoid fish burp Natural sources: Cold-water fish like salmon and tuna

P
Policosanol
Blood Thinner
Why Castro still hasn't croaked: Cuban research indicates that people taking this sugarcane extract experienced a 27 percent reduction in LDL cholesterol and a 17 percent increase in HDL levels.
Best dosage for men: 10 mg twice a day
Interactions: May enhance the effects of blood thinners.

Potassium
Pressure Reliever
Most Americans come up 1,000 mg short on potassium intake. The consequences: elevated blood pressure and muscle cramps.
Best dosage for men: Get it from your diet--supplements can build up in the body and damage the heart. Natural sources: Almonds, bananas, spinach

Pyruvate
Waist Trimmer
Those last tenacious 10 can't hold out against this antioxidant. In two trials, people taking pyruvate with a low-fat diet stepped up their weight loss.
Best dosage for men: 25 g daily

Q
Quercetin
Health Defender
This plant compound blocks the hormones that cause prostate-cancer cells to grow, according to Mayo Foundation research. Also, drinking quercetin-rich black tea daily reduces heart-attack risk.
Best dosage for men: Stick to natural sources until more research is completed.
Natural sources: Apples, onions, black tea, red wine Interactions: Alters many antibiotics.

R
Riboflavin
Headache Helper
Riboflavin, or vitamin B2, helps with oxygen absorption and the production of red blood cells. A Belgian study also found that high doses reduce the length and frequency of migraines.
Best dosage for men: 1.3 mg daily; 400 mg for migraines
Natural sources: Dairy products

S
St. John's wort
Mood Lifter?
Research has wilted this plant's ability to stack up against prescription depression drugs. And in light of its interactions with numerous medications, the wort simply has too many warts.

SAM-e
Mind/Body Healer
SAM-e may keep you on your feet physically and emotionally. Researchers found that this amino acid compound can reduce the pain of osteoarthritis as effectively as NSAIDs, while a Harvard study indicates it reduces depression. And in Europe, it's used to treat liver disease.
Best dosage for men: Up to 1,200 mg, but start low (200 mg daily) and increase the dosage over a few days. Also take a B-complex vitamin to avoid a homocysteine buildup.

Saw palmetto
Flow Controller
It's a miracle plant for men suffering from benign prostatic hyperplasia (BPH). A German study reported that saw palmetto was as effective as the prescription drug Finasteride at reducing symptoms of BPH, such as painful urination, and had fewer side effects.
Best dosage for men: 320 mg standardized extract daily

Selenium
Free-Radical Fighter
Selenium is like kryptonite to cancer. Harvard researchers found that men with the highest levels of this mineral had a 48 percent lower risk of advanced prostate cancer. It may also ward off lung cancer.
Best dosage for men: 200 mcg from selenium yeast daily
Natural sources: Brazil nuts, meat
Interactions: May reduce the effectiveness of statins; high doses decrease vitamin C absorption.

T
Thiamin
Nerve Regulator
The B vitamin thiamin takes a hit from a night of heavy drinking. Consuming large amounts of alcohol makes you use it faster but absorb it more slowly. The result: You end up with a deficit of a vitamin essential to normal neurological functioning. Even so, most multivitamins contain all you need.
Best dosage for men: At least 1.5 mg daily
Natural sources: Beef, pork, pasta

U
Urtica dioica
Gland Healer?
Also known as the painful-sounding "stinging nettle," this herbal extract may actually be a prostate protector. One study shows that it inhibits the growth of prostate-cancer cells. But for now, the Memorial Sloan-Kettering Cancer Center does not support dosing with urtica. Leave it on the shelf unless your urologist tells you otherwise.
Interactions: Increases the effects of diuretics.

V
Valerian Root
Snooze Inducer
German researchers found that it's as potent as prescription medication in treating insomnia--without the side effects. The smell might knock you out, too.
Best dosage for men: 750 mg liquid extract 1 hour before bed
Interactions: Increases the effects of depressants like alcohol.

W
Whey
Protein Primer
Avoid soy--whey is the best muscle-building protein. What's more, the combo of whey and creatine provides greater muscle growth than either alone.
Best dosage for men: 40 g whey isolate daily

X
Xanthophyll
Eye Protector
Also known as lutein, this beta-carotene cousin is eye insurance for old age. It improves the symptoms of age-related macular degeneration (ARMD), one of the top causes of blindness in the elderly.
Best dosage for men: 250 mcg daily
Natural sources: Spinach, broccoli, egg yolks

Y
Yohimbe
Erection Elevator
Why eat dried bark? To keep your wood hard, according to a Russian study. But it has side effects like high blood pressure, so talk to your doctor first.

Z
Zinc
Sneeze Stopper
Zinc may effectively treat cold symptoms, if you start sucking lozenges when symptoms start. Never inhale zinc nasal sprays; some can erase your sense of smell.
Best dosage for men: 13.3 mg in lozenge form (with 1 mg copper)
Natural sources: Nuts, beans, most meats
Interactions: Impairs the absorption of copper as well as that of tetracycline antibiotics.

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