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Men’s Health Month – Supplement Dosing for Whole-Body Harmony

Let’s cut to the chase: We’re all on a mission to level up our health game.

And in our quest for genuine, long-term wellness, dietary supplements have become reliable companions — filling in those pesky nutritional gaps, boosting our vitality, and letting us live pretty cool lives.

But misinformation and marketing tactics reign supreme in our world of digital clutter, even during such a hallowed time as Men’s Health Month. So how can a dude cut through the chaos, avoid the sales pitches, and cultivate a supplement strategy that, you know, actually works?

The first step, believe it or not, is just to keep scrolling!

We asked our resident supplement sage and holistic pharmacist, Morpheus Dr. Neal, for the low down on taking the right doses of men’s health supplements and compiled his wellness wisdom below.

Because we’ve already shared our intel on which supplements are best for men, but we couldn’t leave you hanging in terms of dosage info, proper nutrient forms, bioavailability, and all that. So get ready to dose like a pro, because the quest for optimal wellness starts right here, right now.

In This Article: 

A Blueprint for Optimal Health: The Wellness Pyramid

If we want to actually get somewhere in our never-ending journey toward a healthier and happier existence, we need a roadmap that signals the way. Or at the very least, a few signposts!

Enter: the Wellness Pyramid.

Developed after 20 years of clinical practice, Dr. Neal’s Wellness Pyramid is a blueprint for long-term health that’s as solid as the 6-pack you’ve been working on. It’s not hocus-pocus, anti-medicine, or a shortcut to instant health nirvana.

It’s your outline for lasting change.

We start at the first tier, the lifestyle domains, to build a strong foundation: nourishing foods, restorative sleep, regular exercise, stress management tools, and environmental changes. Because, as much as we hate to say it to our fellow bros, we can’t supplement our way out of a nutritionally bankrupt lifestyle.

So start there, and stay there for as long as it takes.

Then, you can come find this blog again down the road, and meet us at the middle tier of our mighty Wellness Pyramid, where dietary supplements reign supreme! Got it? Okay cool, go do your thing.

Now that you’re back, let’s dive in. The supplement sultans of the middle tier do a number of things for the ecosystem that is your body:

  • Fill nutrient gaps
  • Provide targeted support
  • Defend against diseases of deficiencies

But here’s the thing: none of that happens without strategic implementation. 

Supplements aren’t meant to be solo players or magic cure-alls that save us from aging and illnesses. In the right forms and doses, they’re meant to bolster our already healthy — or healthy-ish — lifestyles and protect us from easily preventable diseases.

Learn More: Men’s Health Supplements – The B.S. Free Version

TL;DR: Before you buy that vitamin you saw on TikTok or jump headfirst into the supplement abyss, you’ll need to grasp the importance of dosage, form, and bioavailability.

Getting it Right: Proper Dosage of Men’s Health Supplements

We wish it were as simple as buying the supplement and taking the dang thing every day, but unfortunately, the wellness industry is a lawless land.

So, we’re going to let you in on a secret that most supplement manufacturers would take to their graves: taking the right amount of the right nutrient form is a make-or-break factor of successful supplementation.

Here’s why dosing is so important:

1. You avoid wasting money

Too little or too much of a supplement and you might as well be tossing your hard-earned cash into a wishing well. 

By understanding the recommended dosage, you can ensure that you’re investing your money wisely and getting the most out of your supplements.

2. You increase efficacy

Supplements are like your trusty sidekicks, ready to boost specific aspects of your health. But there’s a catch: they need to be taken in the proper amounts to unleash their full potential. 

Too little of one nutrient won’t do a thing for your overall health, and too much of another can cause actual harm to your body.

3. You minimize risks

Getting avant-garde with your dosage can make your health journey feel like a roller coaster, complete with stomach-churning loops of unwanted side effects and unexpected interactions with your medication.

So, sticking to the data-backed, verified dose of whatever supplement you choose is going to be pivotal in your ability to not hurl or lose your glasses along the ride.

Let’s Talk About Bioavailability, Baby

Bioavailability is really just a fancy word that is used to refer to how well your body absorbs and integrates a particular supplement. Why is that important?

Well, most of us like spending our money and time on things that work, and we prefer to avoid wasting money and time on things that don’t. When we take this simple truth into the wellness arena, then, bioavailability becomes the central focus.

Because, here’s the thing, not all men’s health supplements are created equal.

So, how can us bros make sure we’re not buying supplements that are essentially flavorless candy? By red-pilling some research, of course.

Learn More: Men’s Health Supplements – The B.S. Free Version

First Things First: Form Matters

Have you ever strolled through a grocery store and noticed how there are usually about 50 billion different kinds of magnesium in the supplement aisles?

It’s not just a branding thing. There really are a bunch of different forms of the nutrient, and each form of magnesium does a different thing in your body. The same goes for most of the supplements you should consider taking — some forms will hit the nail on the head, and others won’t leave a dent.

Spoiler Alert: Dosage Matters Too

It’s not just about optimal dosage, it’s about the provided dosage in the supplements you’re choosing. Avoid wasting money by choosing supplements with low dosage. 

That omega-3 supplement you picked up from the discount shelf might seem easier on your wallet, but it’ll cost you more in the long run if you have to take double the pills just to hit the recommended dosage of EPA/DHA.

Manufacturing Standards… Also Matter

Hate to break it to you, but the supplement industry is nowhere near as regulated as conventional pharmaceuticals. No shade to the FDA, but when it comes to supplements, their regulations are loose and their standards are even looser.

We can lead you to the door, but in order to walk through it, you’ll need to track down quality supplements for men that aren’t riddled with gross stuff — like contaminants and heavy metals. 

And now brave adventurers, we enter the perplexing labyrinth of dosing specific supplements! But fear not, for you won’t be wandering aimlessly in this maze. 

We’ve already spilled the beans on the top-notch supplements for men’s health, but hold onto your hats because we’re about to dive even deeper. It’s time to unveil the secret treasures of the best forms and doses for each of these highly recommended supplements.

The Vital 5

These essential nutrients impact multiple bodily systems and form the cornerstone of a healthy life. And yet, nearly everyone is lacking in them or straight-up deficient. That’s why these five nutrients are vital — they’re crucial, they make a data-backed difference, and they’ll give you the most bang for your buck.

Learn More: 5 Crucial Nutrients (Almost) All of Us Are Lacking

1. Omega-3 Supplements

Get some “cardioprotective” EPA and DHA in your life!  The American Heart Association (AHA) suggests at least two servings of fatty fish per week. That’s around 500 milligrams (mg) to 1,000 mg.

Learn More: Omega-3 Supplements: Are They Worth the Hype?

2. Probiotics

When it comes to choosing the best forms of probiotics, there are a few key considerations. 

Our advice? Look for probiotic supplements that contain a diverse range of strains, as different strains offer different benefits.

Typical daily dosage ranges from 1 to 10 billion CFUs for general health maintenance.  For specific conditions or therapeutic purposes, higher doses may be recommended, ranging from 10 to 100 billion CFUs per day.

3. Bone Support Supplements

It’s no surprise that we’re talking about calcium and Vitamin D. Or, more specifically, calcium hydroxyapatite and Vitamin D3 (cholecalciferol).

For calcium, you’ll be aiming for a daily dose of 1,000 to 1,200 milligrams (mg). Daily intake for Vitamin D is about  600 to 800 IU (International Units). 

Learn More: Breaking the Stereotypes: Men’s Bone Health Matters Too!

4. Protein

Protein plays a crucial role in men’s health, supporting muscle growth, repair, and overall body functions and you’ve got plenty of options.

The best form of protein hands down? Collagen peptides.

Men need about .8 grams of protein per kilogram of body weight or 1.2-2.0 if they’re engaging in regular physical activity… 

Collagen recommendations are a little different. The recommended dose for men is between 10 and 20 grams per day — that’s why our collagen peptides powder fits the bill.

Learn More: Protein Supplements: Are You Getting Ripped Off?

5. Multivitamins and Minerals

And lastly, let’s chat about the ultimate multi-taskers of the supplement world: multivitamins. 

When it comes to popping those multivitamins and minerals, finding the right dose is key. We’re all unique creatures, so the dosage recommendations can be as varied as our taste in music.

Reach out to a healthcare pro, a registered dietitian, or one of our experts, who can give you the personalized scoop on the ideal dosage for your specific needs.

Learn More: Multivitamin Lineup: Comparing Our Top Multivitamins

Additional Supplements for Men

You’ve conquered the basics, but there’s a whole world of supplements out there waiting to be explored for your ultimate well-being.

Think of the Vital5 as the main squad, and these guys as backup for specific health issues or wellness goals.

CoQ10 Supplements

This compound conducts your cellular orchestra, ensuring a consistent flow of energy production. But CoQ10 is more than a one-hit wonder.

CoQ10 is also a heartthrob, supporting cardiovascular health and showing love to your ticker. Plus, it can enhance testosterone levels, potentially boosting fertility

When choosing a CoQ10 supplement, consider ubiquinol and ubiquinone as the primary forms available.

Unlike many of the other supplements available, CoQ10 has no recommended dosage. So, following the instructions on your supplement bottle — or the recommendations of your doctor — is crucial. 

Zinc Supplements

Zinc, the unsung hero of supplements for men, keeps things running smoothly without any need for thanks. If you ask us, this multitasking mineral deserves applause.

Zinc actively supports men’s health, including the immune system and reproductive functions. That’s right! Zinc knows how to keep things spicy in the reproductive department aiding in reproductive health and hormone regulation. 

Zinc picolinate is considered one of the best forms due to its high bioavailability and efficient absorption.

Men need around 11 mg of zinc daily, but pre-existing conditions may require higher doses. Most supplements provide 15 mg to 50 mg per serving, a little more than recommended.

L-arginine Supplements

This amino acid works wonders in the cardiovascular health department, keeping blood flowing like a boss.

But here’s the fun part: That increased blood flow might just be the key to unlocking a happier love life. Yep, we’re talking about improving erectile dysfunction. 

Your best options are L-arginine hydrochloride and L-arginine alpha-ketoglutarate (AAKG), both known for their impressive bioavailability.

Recommended dosages vary based on health goals. For cardiovascular support, take 2-3 grams per day. For specific conditions or athletic performance, higher doses up to 6 grams per day may be recommended.

Supplement doses are small (e.g., our L-arginine supplement has 500 mg per serving) and are meant to complement natural intake. Split the doses throughout the day for optimal results. 

Empowering Your Journey to Optimal Health

What it all boils down to is this: You take the blue pill…the story ends, you wake up in your bed and believe that all supplements are created equal and dosage doesn’t matter.

You take the red pill…you stay in Woodstock Land, and Dr. Neal shows you how deep this rabbit hole of optimal health and wellness rebellion goes.

As always, though, the choice is yours.

And if you want to talk it over that choice — to take charge of your health and empower yourself with knowledge or not — schedule a Counterside Consult for the bro-to-bro low down on holistic wellness.


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