November, or "Movember," is the month where men's health takes centre stage. Growing a moustache is a fantastic way to spark conversation, but what about the less visible aspects of men’s health?
Here at Revive Active we are advocating for men’s health by focusing on five essential nutrients, each with a unique role that contributes to a stronger, more resilient foundation for overall well-being.
Let’s dive into the top five nutrients that every man needs to keep things running smoothly.
Omega-3 Fatty Acids: The Body’s Oil Change for Mind and Heart
Omega-3s EPA and DHA are like a tune-up for both the brain and heart. These essential fatty acids work behind the scenes and for men, who are statistically more prone to cardiovascular issues, omega-3s are indispensable.
How They Help: Picture Omega-3s as a mechanic for your brain, keeping the mental gears well-lubricated. Research shows they can protect cognitive function, improve cardiovascular function and in some cases, support mood regulation. They’re like the fuel additive that keeps everything clean and smooth, making you feel more resilient inside and out.
Where to Find Them: A simple way to get your EPA and DHA omega-3s is from oily fish such as salmon, sardines, and mackerel. If seafood isn’t for you, plant-based source of Omega 3 called ALA can be found in chia seeds, flaxseeds, hempseeds and walnuts.
While omega-3s might be your maintenance crew, next up is a nutrient that acts like sunlight in winter – supporting everything from your bones to immune system regulation
Vitamin D: The Sunshine Vitamin for Bones, Immunity, and Beyond
Just as plants require sunlight for growth and resilience, vitamin D plays a crucial role in human health. This fat-soluble vitamin, often referred to as a pro-hormone, supports various bodily functions. It’s more than a 'nice-to-have'—it’s a 'need-to-thrive.'
How It Helps: Imagine vitamin D as a building block for bones and a shield for the immune system. Studies suggest that vitamin D may also help combat seasonal mood fluctuations , making it particularly crucial in the darker winter months.
Where to Find It: Sunlight is the most efficient source, alongside dietary sources like fatty fish, fortified milk, and eggs. Supplementation is recommended, especially during the darker months between October to April for those in the Northern Hemisphere.
Just as vitamin D strengthens your inner resilience, our next nutrient, magnesium, helps restore calm and supports recovery – ideal for men on the go.
Magnesium: The Relaxation Mineral to Power Up and Power Down
Magnesium is the ultimate multi-tasker. It’s involved in over 300 biochemical reactions in the body, from muscle function to nervous system regulation. For men facing high-pressure workdays or intense workouts, magnesium can be a game-changer.
How It Helps: Think of magnesium like a referee, keeping everything in balance. Magnesium is known to contribute towards the normal functioning of the nervous system and normal muscle function as well as contributing to the reduction of tiredness and fatigue.
Where to Find It: Leafy greens, nuts (especially almonds), seeds, and even a piece of good quality dark chocolate can offer natural sources of magnesium.
As magnesium helps you wind down, the next set of nutrients, B vitamins, rev up your energy and focus, fuelling both body and mind.
B Vitamins: The Spark Plugs for Energy and Mental Focus
B vitamins, especially B12 and B6, work like the spark plugs in an engine, igniting energy production and keeping your mind sharp. They help convert food into fuel, fight foggy thinking, and are essential for mood regulation.
How They Help: If you’re feeling sluggish or scatterbrained, you may be low in B vitamins. Think of these vitamins as the "co-pilots" that keep your mental clarity intact and your energy steady. B12 is a hero for red blood cell formation and neurological health, both critical for men as they age.
Where to Find Them: B vitamins are found in a variety of foods – eggs, whole grains, fish, and lean meats. If you’re vegan or plant-based , consider a B12 supplement, as it’s difficult to get enough from plant sources alone.
B vitamins may energise your body, but our last nutrient, zinc, is about keeping your immune system on guard and hormone system in check.
Zinc: The Immune Guardian and Testosterone Supporter
Zinc is a tiny but mighty mineral. It’s like a watchful guard, supporting immune function and contributing to normal fertility and reproduction.
How It Helps: Think of zinc as the unsung hero – quietly defending your immune system and supporting hormonal balance making it even more important for active, health-conscious men to incorporate into their nutrition regime.
Where to Find It: Zinc-rich foods include shellfish (especially oysters), seeds, nuts, whole grains and pumpkin seeds.
Bringing It All Together
Together, these nutrients offer a well-rounded approach to men’s health, each working in harmony like parts of a finely tuned machine.
This Movember, you can really prioritise your health by incorporating these 5 key nutrients into your toolkit to keep you resilient, energised, and ready for life’s demands. A balanced diet, a mindful approach, and a few targeted nutrients can make all the difference so start with these tips and see how far they take you – after all, real change often begins with the smallest steps.
Revive Active: Your Super Supplement
*The advice in this article is for information only and should not replace medical care. As with any nutritional supplement please consult your qualified healthcare professional before use, especially if pregnant, breastfeeding, if you have a known medical condition or are taking medication. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
Genna Nelson
Nutritional Therapist and GN Wellness
