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Addressing Three Common Nutrient Gaps in Men’s Diets
Addressing Three Common Nutrient Gaps in Men’s Diets
When it comes to maintaining a healthy lifestyle, men of all ages often find themselves torn between eating nutritious food and wanting to indulge in less healthy snacks, beverages, and tasty food at summer barbecues. While men may do a good job at eating enough calories, their diets often lack essential vitamins, minerals, fiber, and fatty acids commonly found in fruits, vegetables, and whole foods.
For men who may not be ready to make sudden dietary changes, incorporating supplements can serve as a good first step toward helping support their diet. By doing so, men can stay healthy and work on improving their eating habits. Let’s take a look at three common nutrient gaps that if taken, can make helpful improvements to men’s well-being: fiber, omega-3 fats, and magnesium.
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Addressing Three Common Nutrient Gaps in Men’s Diets
Addressing Three Common Nutrient Gaps in Men’s Diets
Addressing Three Common Nutrient Gaps in Men’s Diets
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When it comes to maintaining a healthy lifestyle, men of all ages often find themselves torn between eating nutritious food and wanting to indulge in less healthy snacks, beverages, and tasty food at summer barbecues. While men may do a good job at eating enough calories, their diets often lack essential vitamins, minerals, fiber, and fatty acids commonly found in fruits, vegetables, and whole foods.
For men who may not be ready to make sudden dietary changes, incorporating supplements can serve as a good first step toward helping support their diet. By doing so, men can stay healthy and work on improving their eating habits. Let’s take a look at three common nutrient gaps that if taken, can make helpful improvements to men’s well-being: fiber, omega-3 fats, and magnesium.
Fiber
Eating enough dietary fiber can help improve digestive health and reduce the risk of heart disease, stroke, high blood pressure, certain digestive disorders, obesity, type 2 diabetes, and certain cancers. However, studies reveal that only around 5 percent of men meet the recommendation of 30 to 40 grams of fiber per day. Thankfully, fiber supplements are available in tablets, capsules, or powdered forms, which can help men increase their daily fiber. To learn more about fiber, visit the National Institutes of Health (NIH) Library of Medicine.
Heart disease is the leading cause of death among men in the United States and claims the lives of nearly one in four males. To promote heart health, the American Heart Association (AHA) recommends that adults consume two servings of cold-water fatty fish per week – like salmon and tuna - as these fish are rich sources of omega-3 fatty acids, which include eicosatetraenoic (eye-koh-sah-tet-ray-noh-ik) acid (EPA) and docosahexaenoic (doh-koh-sah-hek-say-noh-ik) acid (DHA). Two servings per week provide approximately 500 mg of EPA and DHA. For men with existing heart disease, the AHA advises taking 1,000 mg of combined EPA and DHA. Fish oil supplements include omega-3 fatty acids and can help men include this important nutrient in their diet. For vegetarians, flax seed oil can be a good alternative source of omega-3s. To learn more about omega-3 fatty acids, check out this online resource from the NIH Office of Dietary Supplements.
Important Update: Acetaminophen
There’s been a lot of talk recently about misleading claims that taking acetaminophen during pregnancy can cause autism. We’ve pulled together some FAQs and answers to help families.
Learn more and get the facts about acetaminophenMagnesium
Magnesium plays a valuable role in the body, including forming protein and bones, and regulating blood pressure, blood sugar levels, and muscle and nerve function. Studies show that individuals who exercise on a regular basis require even higher levels of magnesium. Men should aim for a daily intake of 400 to 420 mg of magnesium, but the reality is that many men do not get enough magnesium solely from dietary sources. The good news is there are magnesium supplements available that can help men add it to their diets. Visit the NIH Office of Dietary Supplements to learn more.
Before starting a new daily dietary supplement routine, men should talk with their doctor or pharmacist to learn more about which supplements are the safest and most effective options for them. Adding appropriate dietary supplements can be a practical and effective way to ensure there are enough nutrients in their diet. Remember, prioritizing one’s health is an ongoing journey, so making informed choices today can lead to a healthier tomorrow.
A NOTE ABOUT DYE-FREE PRODUCTS: Dye-free medications and supplements are a great option for individuals who prefer or require products without dyes, such as those with allergies, sensitivities, or personal preferences. Importantly, both dye-containing and dye-free options are held to the same rigorous safety and quality standards. If you’re unsure which is right for you or your family, talk to your pharmacist or healthcare provider. They can help you choose the option that best suits your needs.
References:
- http://www.washingtonpost.com/wp-dyn/content/article/2005/09/30/AR2005093001998.html
- http://www.mayoclinic.com/health/drug-information/DR602285/DSECTION=precautions-
- http://www.drugs.com/drug-interactions/multivitamin.html
- http://www.naturemade.com/resource-center/articles-and-videos/immune-health/timing-your-vitamins
- http://www.nlm.nih.gov/medlineplus/druginfo/natural/912.html
- http://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
- http://www.prevention.com/food/healthy-eating-tips/your-breakfast-giving-you-cancer
- http://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
- http://www.ag.ndsu.edu/pubs/yf/foods/fn1607.pdf
- http://www.fda.gov/Food/DietarySupplements/UsingDietarySupplements/ucm110567.htm
Safe Use Tips & Takeaways
Heart Health Takeaways
Frequently Asked Questions (FAQ)
What is fluoride?
Fluoride is a natural mineral found in water, soil, and some foods. It strengthens your enamel, repairs early signs of damage, and makes teeth more resistant to acids from bacteria and sugar.
Is fluoride toothpaste still the most effective option, or are fluoride-free formulas just as good?
Fluoride is still the gold standard for cavity protection. Fluoride-free options can clean your teeth, but they don’t offer the same enamel-strengthening power.
Is fluoride safe for daily use?
Yes. When used as directed, fluoride is safe and effective. It’s been trusted and recommended by major health organizations for over 70 years.
How does fluoride actually protect teeth?
It strengthens enamel, repairs early signs of decay, and makes teeth more resistant to acids from bacteria and sugary foods.
Are there any risks to using fluoride long-term?
The main risk—especially for young kids—is swallowing too much, which can lead to mild fluorosis. Using the right amount prevents this. For parents, supervise brushing to ensure kids spit out the toothpaste and don't swallow it.
At what age should kids start using fluoride toothpaste?
As soon as the first tooth appears!
* Under 3 years: a tiny rice-sized smear
* Ages 3–6: a pea-size amount
Supervise brushing so they don’t swallow it.
* Under 3 years: a tiny rice-sized smear
* Ages 3–6: a pea-size amount
Supervise brushing so they don’t swallow it.
Is fluoride still safe and recommended for kids with all the claims online?
Yes. A lot of online claims can be confusing, but decades of research show fluoride is safe and strongly recommended for cavity prevention when used properly.
How much fluoride should my child get from toothpaste?
Use age-appropriate amounts and brush twice a day. If your water isn’t fluoridated, ask your dentist about additional options.
How do I know which kids’ toothpaste claims are real and not just marketing?
Check for the ADA Seal of Acceptance and choose brands your dentist recommends.
Do fluoride-free or “natural” toothpastes protect kids from cavities?
They can help clean teeth, but they don’t provide the same cavity protection as fluoride toothpastes.
Are fluoride-free toothpastes just as effective for adults?
Not for cavity prevention. Fluoride-free toothpastes can help with cleaning and freshening breath, but they do not protect against cavities the way fluoride does. For adults, or anyone who is prone to cavities, fluoride toothpaste remains the most effective option for preventing tooth decay.
Do fluoride alternatives like nano-hydroxyapatite (nHAp) make a difference?
Yes—nHAp can help with sensitivity and early enamel repair. But it hasn’t matched fluoride’s cavity-prevention strength in studies.
How do I compare fluoride vs. fluoride-free options if I have sensitivity or enamel wear?
Fluoride is best for strengthening enamel. nHAp may help with sensitivity. Some people benefit from using both in a balanced routine.
Are whitening toothpastes safe to use with fluoride or fluoride-free products?
Most are safe but can be abrasive. Choose gentle formulas and avoid using them every single day—especially for kids.
What should I look for when choosing an OTC toothpaste?
Pick products with proven active ingredients (like fluoride), check for the ADA Seal, and avoid unnecessary additives or sweeteners.
Does fluoride affect hormones or the brain?
No credible scientific evidence shows fluoride at levels used in toothpaste or fluoridated water disrupts hormones or causes neurodevelopmental harm.
What should I do if my community stops adding fluoride to the water?
Use fluoridated toothpaste, consider fluoride rinses, and talk to a dentist about fluoride supplements for kids.
Do fluoride supplements have side effects?
They’re safe when used under dental guidance and typically recommended for children in areas without fluoridated water.
What’s the best way to make sure I’m getting enough fluoride?
Brush twice daily with fluoride toothpaste, drink fluoridated tap water if available, and ask your dentist for personalized advice if you’re cavity-prone.