5 Nutrients Every Man Needs For Optimal Performance And Vitality

Eating right and working out regularly are key for every aspect of your health, including a robust libido. If you’ve got the diet and exercise part down, but feel like your vitality could still use a boost, you might benefit from the added support of specific vitamins and nutrients. Here are five essentials to consider incorporating into your daily regimen.


These powerful substances include nutrients like vitamins C and E, as well as carotenoids, polyphenols and flavanol. These colorful compounds are found in various plants, fruits and vegetables. Antioxidants are potent cell protectors that support your immune system and combat the damaging effects of harmful free radicals that destroy healthy cells by promoting their aging process. Keeping your cells healthy can help maintain your overall wellness, including sexual health, and when your cells are healthy, the rest of your body is more likely to follow suit. Eating plenty of antioxidant-rich fruits and vegetables—particularly dark, leafy greens—can help keep your cells in prime shape. Even if you think you’re getting enough nutrients via your diet, supplementing with antioxidants can fill any gaps and ensure you’re getting optimal support.


Speaking of antioxidants, lycopene is one that offers additional benefits. It’s a phytonutrient that gives fruits like watermelon, grapefruit, apricots and pink guava their red color. Tomatoes—particularly cooked tomatoes—are the most potent naturally occurring source of lycopene. Like all antioxidants, lycopene protects cells from free radical damage, but it also has the added bragging rights of helping to promote prostate health. In fact, some studies have found a link between high amounts of lycopene in the diet and prostate health. In addition to causing unpleasant urinary issues, an unhealthy prostate can also inhibit your performance and vitality—so it’s in your best interest to take care of yours.


The extract of saw palmetto fruit has also been found to be an effective prostate protector. Approximately 3 million American men have some type of prostate health concern. Your prostate tends to get bigger as you age, which can lead to difficulty urinating and the need to urinate more frequently. Typically found in dietary supplements, saw palmetto can be used to support prostate health.


If your libido is lagging, the amino acid L-arginine can potentially help kick it into gear. L-arginine plays a role in improving circulation, and healthy blood flow is crucial for proper stimulation. It can also help you maintain healthy blood vessel tone, which is good for your heart because toned blood vessels dilate properly and support healthy blood flow. This means your heart doesn’t have to work as hard to pump blood to every part of your body. L-arginine is a common ingredient in workout supplements, but its circulation benefits are great for powering up your performance at the gym - and in the bedroom.


Your heart is, quite literally, the core of your overall health. That includes your sexual health, in which clogged arteries can cause erectile issues, which are often a warning sign for heart disease. That’s why it’s imperative to toughen up your ticker and keep it running smoothly and efficiently. The long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) help support healthy blood pressure, cholesterol and triglyceride levels and your general heart health. EPA and DHA are found in fatty fish like salmon, mackerel and sardines, which is why the American Heart Association recommends eating these types of fish at least twice a week. If you’re not sure you’re hitting the mark, or you just want to give your heart some additional support, you can take a daily supplement that contains EPA and DHA.

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