4 essential man minerals

Look and feel fitter with these proven dietary supplements

MAGNESIUM FOR ENERGY

Magnesium is an essential trace element, and every single cell in your body needs magnesium ions because they’re involved in energy production, while hundreds of enzymes require the presence of this mineral to work optimally. The UK recommended daily intake for magnesium is 300 milligrams for men, and nuts, green leafy vegetables and whole grains are the best dietary sources.

ZINC FOR HIGHER T

Around 300 enzymes in the body need zinc so they can function, including those behind the production of hormones like testosterone. There’s no official UK RDA, but in the US it’s 11 milligrams for men – yet only 58% of Americans meet this target, according to the Department of Agriculture. Eat shellfish and red meat, especially beef, lamb and liver, to give your T levels a boost.

SELENIUM FOR STRONG SPERM

Selenium is needed for heart health and cancer prevention, as well as inhibiting mental decline. It’s also heavily involved in sperm production: 225 micrograms daily improves sperm motility and semen quality when taken with 400 milligrams of vitamin E, according to research published in the Systems Biology In Reproductive Medicine journal. The UK RDA is 75 micrograms, and nuts are a terrific source.

FISH OIL FOR FAT LOSS

OK, it’s an essential fatty acid rather than a mineral, but “essential” is the key part. If you take one dietary supplement it should be fish oil, especially if you fail to eat the recommended two weekly portions of fish (one white and one oily). Only one-third of Brits manage this, and they’re missing out on better metabolic function, faster fat loss and reduced inflammation, which lowers the risk of heart disease and some cancers.