After this, it is common for men to experience a decline in their wellbeing, and often they do not understand why. The peak of men’s testosterone production occurs around the meager age of 30.
Estrogen is an important hormone for men at low levels, but too much could result in weight gain and sexual dysfunction. In men, it impacts energy and stamina, libido, bone mass, fat distribution, muscle mass and strength, motivation, and sperm production.Īs men age, they often produce less testosterone while producing more estradiol, the predominant form of estrogen. It may not be the first thing that springs to mind when you find yourself regularly short-tempered, struggling with your sleep or focus.įatigue, aches and pain, muscle cramps, mood balance, anxiety, migraines, PMS, Irregular sleep patterns and insomnia are other symptoms.įor more information check out the Poliquin Groups, 8 signs you need more magnesium.Testosterone is the foundation for many important roles in your body. Deficiency signsĨ0% of the UK population are deficient in magnesium however a deficiency can be difficult to pinpoint as its symptoms can be common, and range from being mildly annoying to something more serious. And so it is easy to get caught in a vicious cycle of losing magnesium, reacting even more to stress, losing more magnesium, and so on. Therefore, without a doubt, everyone should consider supplementing with magnesium!įor more information check out the Poliquin Groups, The benefits of magnesium. Stress (physical and mental), alcohol and certain common medications can really play havoc with your magnesium levels. Most of us are lacking in the essential mineral mainly due to soil depletion and poor farming practices, so it’s pretty difficult to get enough magnesium from food alone. It is hard to get sufficient amounts through diet alone and so it is worth considering taking a supplement or increasing your sun exposure.Īnother extremely important nutrient for your body is Magnesium as it is used in over 300 biochemical processes, including all of those involved in energy production, protein synthesis, testosterone production, insulin sensitivity, calcium absorption and regulation of the sympathetic (fight or flight) nervous system. Salmon, mackerel, sardines, and trout are rich in vitamin D. But if you don’t tolerate dairy or want to avoid high-sugar cereal and fruit juice, add these foods to your diet instead:
Vitamin D is added to fortified foods you can find at the grocery store, like milk, orange juice and cereal. In children, it may cause growth delays and soft bones (rickets). Vitamin D deficiency is not usually obvious, and symptoms develop over time and are often wrapped up in other chronic health issues commonly experienced by the UK population.Īdults who are extremely deficient in vitamin D may experience muscle weakness, bone loss, and an increased risk of fractures. Our two wonder supplements, Vitamin D and Magnesiumįor more information on how wonderful Vitamin D is, check out the Poliquin Groups, 25 reasons to take the wonderful vitamin d Deficiency signs Some common deficiencies in the UK are Iron, Iodine, Vitamin D, Vitamin B12, Calcium, Vitamin A and Magnesium. So even if your diet is pretty good it’s pretty likely that you’ll be deficient in one nutrient at some point or another. That being said, when you think about the lives we all lead these days most of us are managing high levels of physical and/or mental stress. Some things that will help inform your decisions are the intensity of your training programme, dietary restrictions, your stress levels, current injuries and health issues. Generally speaking, we believe in getting the majority of your nutrients from the food you eat. That’s why when thinking about supplements it is important to start with a nutrient-dense diet and then from there, look to optimise by supplementing nutrients according to your specific needs and goals at any point in time.
So this means that deciding on what nutrients you need requires research and experimenting with what works for you personally, which takes time and effort. When it comes to supplements, there are 3 types of people, you're either anti-supplements (taking a naturalist approach), or all for supplements (replacing real food with them), or like us somewhere in the middle (using them mindfully to optimise your health).įurthermore, everyone is different, a mum working full-time will need a different nutrient programme to a semi-pro athlete. Before delving into how amazing Vitamin D and Magnesium are, I thought I would quickly take a step back and talk a little about supplements in general.
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