Wellness Blog
The content on this blog is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before making changes to your health routine or taking new supplements.
5 Practical Tips for Men’s Health: Boost Energy, Strength & Mental Clarity
Explores how men can naturally support healthy testosterone levels and overall well-being.
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Did you know men use energy differently than women? Here are top energy-boosting tips for men!
Just by observing how men and women are built physically, you can tell that a lot of what goes on underneath the hood is different too! For example, you, a male, might be doing intense cardio with a female partner at the gym. Both of you perform the exact same routine with eyes set on the same outcome, but a couple of weeks down the road, you end up cutting more weight than her. That's because both men and women are hardwired differently. The same can be said about energy. Because of body composition and genetics, men have a higher metabolic rate than women (1, 2). In addition, men are generally less efficient at storing fat for energy use. If a man and woman were to observe the exact same diet, exercise, and lifestyle habits, evidence suggests the man would generally lose more weight and use up more energy than his female counterpart (2). One reason for this is men have higher basal metabolic rates (BMR) is because of the hormone, testosterone. Men produce much more of this hormone. More testosterone can lead to an increase of muscle mass. As muscle mass increases, so does the ability to burn calories or energy at a much higher rate.How to increase energy for menHere are some tips men can use to increase their energy levels:Good eating habitsEating is essential to having energy, but the kinds of food we eat also affect our bodies. For instance, processed foods contain high levels of saturated fat and sugar, which may cause health concerns down the line (11). It would be best to aim for a good balance of fruits, vegetables, lean proteins, and whole grains.Overeating, as well as not eating at proper times may also have negative effects (12). Overeating can cause you to put on extra weight, and may lead to sluggishness, which might dissuade you from exercise. On the other hand, skipping meals can result in lower energy. Since men typically burn more energy, they can often feel the effects of skipped meals more than women.Consult with a nutritionist or a doctor to find out how much of each food group you should consume per meal daily.Proper exerciseMen lose testosterone as they age. However, testosterone is an important factor to keeping up energy levels (13). One way to keep testosterone levels up is exercise, which not only increases energy, but boosts testosterone (14).Sleeping wellThere are some sleep conditions that men are more prone to than women (3). These can result in poor quality of sleep and less time in a restful restorative state, which can result in fatigue and drowsiness during the daytime (15).Proper supplementationMen may not be able to get all of their nutrition needs to boost and maintain energy levels from diet alone. In these situations, supplements might be a great idea to ensure you receive sufficient amounts of each nutrient on a daily basis.How to get energy with supplementsHere are some nutrients and minerals that can be part of your everyday energy supplements plan:IronIron is important for men who exercise and workout as muscles use up iron to burn energy (4).*Iron should only be taken if prescribed by your doctor.AshwagandhaThis wonder herb is great for improving the quality of sleep (5). This herb's chemical components, or alkaloids, are thought to have sedative qualities which can maintain physical endurance and stamina (16).MagnesiumMagnesium maintains and supports energy levels. Besides increasing energy, one study showed that magnesium also helped male individuals with impaired magnesium status to produce more testosterone in physical activity (6).B complexB vitamins support energy production through enabling the body to unlock the energy it needs to function from nutrients including carbohydrates, fat and protein.Acetyl L-carnitineAcetyl L-carnitine plays a critical role in energy production (8), specifically in burning fat for energy.Vitamin CVitamin C supports energy production9. It is necessary for the biosynthesis of carnitine, which is essential for the mitochondria in cells to produce energy.Vitamin B-12This vitamin supports energy production by helping metabolise the fats and proteins that you eat (10).Part of how to get energy is by making sure that you get all the nutrients that you need. You can achieve this by maintaining a healthy diet, or opt for supplementation if you believe you're not receiving sufficient nutrients from diet alone.As men, keeping our energy up is an essential part to living healthy. With Vitable's vitamin subscription service in Australia, you can have healthier, and more high-energy days. Our service of vitamin delivery and daily vitamins of custom vitamin packs can give that extra push that you need for all kinds of physical activity. Find out more about other areas that the above supplements can help you with:Iron | Ashwagandha | Magnesium | B complex | Acetyl L-carnitine | Vitamin C | Vitamin B12 *Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Sex Differences in Energy Metablosim Need to be Considered with Lifestyle Modifications in Humans (2011), Accessed September 15, 2021 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3136178/ Men and Women Respond Differently to Rapid Weight Loss: Metabolic Outcomes of a Multi-centre Intervention Study After a Low Energy Diet in 2500 Overweight, Individuals with Pre-Diabetes (2018), Accessed September 15, 2021 from https://dom-pubs.onlinelibrary.wiley.com/doi/10.1111/dom.13466 Sleep Apnea (2020), Accessed September 15, 2021 from https://www.mayoclinic.org/diseases-conditions/sleep-apnea/symptoms-causes/syc-20377631 Iron (n.a.), Accessed September 15, 2021 from https://medlineplus.gov/iron.html Protective Effect of Withania Somnifera Dunal on the Behavioral and Biochemical Alterations in Sleep-Distrubed Mice (2007), Accessed September 15, 2021 from https://pubmed.ncbi.nlm.nih.gov/17585686/ The Interplay Between Magnesium and Testosterone in Modulating Physical Function in Men (2014), Accessed September 15, 2021 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3958794/ Increased Target Tissue Uptake of, and Sensitivity to, Testosterone in the Vitamin B6 Deficient Rat (1984), Accessed September 15, 2021 from https://pubmed.ncbi.nlm.nih.gov/6727359/ Nutritional Supplements and Metabolic Syndrome (2008), Accessed September 15, 2021 from https://www.sciencedirect.com/science/article/pii/B9780123742407500127?via%3Dihub Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence (2020), Accessed September 15, 2021 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019700/ Vitamin B12 (n.a.), Accessed September 15, 2021 from https://lpi.oregonstate.edu/mic/vitamins/vitamin-B12 Food processing and nutrition (n.d.), Accessed September 29, 2021 from https://www.betterhealth.vic.gov.au/health/healthyliving/food-processing-and-nutrition#effects-of-processing-and-storage-of-food What happens when you overeat? (February 2018), Accessed September 29, 2021 from https://www.mdanderson.org/publications/focused-on-health/What-happens-when-you-overeat.h23Z1592202.html Sex, Energy, Well-Being and Low Testosterone: An Exploratory Survey of U.S. Men's Experiences on Prescription Testosterone (2019), Accessed September 29, 2021 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6765788/ Increased physical activity has a greater effect than reduced energy intake on lifestyle modification-induced increases in testosterone (2016), Accessed September 29, 2021 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4706091/ Sleep Deprivation (2021), Accessed September 29, 2021 from https://www.sleepfoundation.org/sleep-deprivation Ashwagandha Plus (n.d.), Accessed September 29, 2021 from https://research.get.vitable.com.au/ashwagandha-plus
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The Best Vitamins & Supplements for Male Sexual Health
The World Health Organization identifies sexual wellbeing not only as physical and social wellbeing in relation to one's sexuality, but also in the areas of emotional and mental health (1). With this in mind, it's so important to consider men's sexual health when it comes to considering their overall wellbeing.In a 2016 study, it was found that around 1 in 2 Australians experienced at least 1 sexual issue over the last year (2). Let's take a look at what men's sexual functions are and the concerns associated with them, as well as tips in improving or maintaining sexual well-being.Understanding men's sexual healthA male's sexual function is a complex process involving hormonal, neurogenic, vascular, and psychological factors coming together to transport sperm during ejaculation (3). There are different components that play a huge role in the body's sexual function and any disruptions may lead to possible health concerns.Sexual desire or libidoLibido, or sexual desire, is what drives the increase or decrease of sexual activities. However, conditions such as stress, anxiety, lack of physical activity, and incompatibility with a partner can change men's libido (4).ErectionMen's sexual response can be seen through their erection, which is a response to arousing stimuli. It's an essential part of men's sexual health as helps in achieving the delivery of sperm through penetration. Issues in having or maintaining an erection is considered a dysfunction but it can also be a symptom of other problems in the body (5).OrgasmWhen a person experiences intense sensations during sexual activities, he or she may be experiencing orgasm. While orgasm and ejaculation are two separate aspects of men's sexuality, they are related and often thought of as the same thing (6). Due to different factors, a man can have less sensation during sexual encounters that can lead to quick, delayed, or no orgasm.EjaculationThe process of ejaculation involves the secretion of seminal fluids and the ejection of the fluid through the urethra (6). Disruption in sexual function during secretion can result in less or no fluids being released in the body. Dysfunctions can be seen with premature or delayed ejaculation (7).These factors are interrelated and experiencing dysfunctions can affect one or a combination of the four. Men's sexual dysfunction can also be caused by existing conditions, medication, and substance abuse which can be either by choice or not (8).Tips for men's sexual health to improve performanceAs sexual functions are interconnected with physical, emotional, psychological, and lifestyle factors. Addressing dysfunction may require one to take multiple steps to achieve the best sexual conditions. Here are some of the ways that can help with men's sexual health:Consult the expertsIt's always good to seek advice from medical professionals on different concerns, whether it's physical or mental issues. They are able to provide you with the diagnosis through different tests and medication if needed, as well as give advice specific to your concerns (8). There might be underlying conditions that need to be resolved first and can improve sexual health.CommunicateSexual health is also a matter of a person's social wellbeing. Being able to have open communication with your partner is one way to support men's sexual health (10). Sexual concerns may be rooted in stress, pressure, and anxiety that is experienced at home, in school, or at work. It can also help to build intimacy in relationships that affect sexual activities.ExerciseSome of the pre-existing conditions which diminish men's sexual functions come from lack of physical activities. It's recommended to have at least 2 ½ hours of moderate physical activities (11). Also, consider trying to lose weight to lessen the risk of other illnesses, especially cardiovascular problems which are linked to sexual dysfunctions (9).Tweaking lifestyle choicesSmoking has been has been linked to different illnesses which can increase the risk of sexual dysfunction (8). Similarly, use of substances such as alcohol and drugs can also affect sexual health (12). Quitting or minimising its intake will help improve sexual functions and benefit the body as a whole.Eating the right foodA well-balanced diet is ideal not only for men's sexual health but for his total wellness. Eating properly not only makes one healthier but helps promote a more positive mindset and confidence. A study observed that the effect of nutrition can have a direct impact on certain sexual dysfunction in men (13). A Mediterranean diet is encouraged and is composed of mostly fruits, vegetables, whole grains, nuts, seeds, and lean meats (8, 14).Nutrients and supplementsBy choosing the right food, we can get the nutrients that the body needs. There are also other nutrients that contribute to male sexual health. An example of this is Ashwagandha.This shrub is known in Chinese and Ayurvedic medicine for promoting healthy libido and supporting healthy sexual function. Studies suggest that Ashwagandha may improve male fertility as it boosts testosterone levels (18) Zinc is an important mineral for male fertility. Zinc deficiency is associated with low testosterone levels, poor sperm quality and increased levels of male infertility. To improve sexual performance a supplement intake of both zinc and ashwagandha is recommended (19).Vitamins for sexual healthLooking for quality supplements for men's sexual health and other concerns? Vitable vitamins have a supplement subscription service to support your health goals. Create your own daily vitamin pack from a selection of vitamins curated for your needs. Vitamin delivery by Vitable ships custom vitamins in Australia and even outside the territory to support your healthy habit.*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: “Defining sexual health”. World Health Organization. Published Jan. 31, 2002 on https://www.who.int/reproductivehealth/topics/gender_rights/sexual_health/en/. Accessed on Feb. 3, 2022 “The health of Australia's males”. Australian Institute of Health and Welfare. Published Dec. 10, 2019 on https://www.aihw.gov.au/reports/men-women/male-health/contents/how-healthy/sexual-health. Accessed on Feb. 3, 2022 Rambhatla, A. and Rajfer, J. “Male Sexual Dysfunction”. Encyclopedia of Endocrine Diseases 2nd Edition. Published 2018 on https://doi.org/10.1016/B978-0-12-801238-3.65376-X. Accessed on Feb. 3, 2022 “Libido”. Better Health Channel. Published Feb. 2, 2022 on https://www.betterhealth.vic.gov.au/health/healthyliving/libido. Accessed on Feb. 3, 2022 “Erectile dysfunction”. Better Health Channel . Published Nov. 18, 2018 on https://www.betterhealth.vic.gov.au/health/healthyliving/erectile-dysfunction. Accessed on Feb. 3, 2022 Alwaal, A., Breyer, B., and Lue, T. “Normal male sexual function: emphasis on orgasm and ejaculation”. Fertility and sterility. Published Sep. 16, 2015 on https://doi.org/10.1016/j.fertnstert.2015.08.033. Accessed on Feb. 3, 2022 “Premature Ejaculation”. HealthDirect. Published Nov. 2019 on https://www.healthdirect.gov.au/premature-ejaculation. Accessed on Feb. 3, 2022 ”Sexual dysfunction in males”. Cleveland Clinic. Published Sep. 14, 2019 on https://my.clevelandclinic.org/health/diseases/9122-sexual-dysfunction-in-males. Accessed on Feb. 3, 2022 “7 Simple ways for men over 50 to improve their sex life”. Cleveland Clinic. Published Oct. 10, 2019 on https://health.clevelandclinic.org/7-simple-ways-to-improve-your-sex-life/. Accessed on Feb. 3, 2022 Solan, M. "All-natural tips to improve your sex life". Harvard Health Publishing. Published Apr. 12, 2017 on https://www.health.harvard.edu/mens-health/all-natural-tips-to-improve-your-sex-life. Accessed on Feb. 3, 2022 "Physical activity and exercise for Adults (18 to 64 years)". Australian Government: Department of Health. Published on May 10, 2021 on https://www.health.gov.au/health-topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians/for-adults-18-to-64-years. Accessed on Feb. 3, 2022 “Preventing Erectile Dysfunction”. National Institute of Diabetes and Digestive and Kidney Diseases. Published Jul. 2017 on https://www.niddk.nih.gov/health-information/urologic-diseases/erectile-dysfunction/prevention. Accessed on Feb. 3, 2022 Bauer, S., Breyer, B., Stampfer, M., Rimm, E., et al. "Association of Diet With Erectile Dysfunction Among Men in the Health Professionals Follow-up Study". JAMA network open. Published Nov. 13, 2020 on https://doi.org/10.1001/jamanetworkopen.2020.21701. Accessed on Feb. 3, 2022 “Mediterranean Diet”. Cleveland Clinic. Published Sep. 19, 2019 on https://my.clevelandclinic.org/health/articles/16037-mediterranean-diet. Accessed on Feb. 3, 2022 "Ashwagandha Withania somnifera uses, dose, side effects, research”. Easy Ayurveda. Published on https://www.easyayurveda.com/2014/06/22/ashwagandha-withania-somnifera-benefits-dose-side-effects/. Accessed on Feb. 3, 2022 Ambiye, V., Langade, D., Dongre, S., Aptikar, P., et al. "Clinical Evaluation of the Spermatogenic Activity of the Root Extract of Ashwagandha (Withania somnifera) in Oligospermic Males: A Pilot Study". Evidence-based complementary and alternative medicine : eCAM. Published Nov. 28, 2013 on https://doi.org/10.1155/2013/571420. Accessed on Feb. 3, 2022 Kandeel, F, Koussa, V. and Swerdloff, S. "Male Sexual Function and Its Disorders: Physiology, Pathophysiology, Clinical Investigation, and Treatment". Endocrine Reviews. Published Jun. 1, 2001 on https://doi.org/10.1210/edrv.22.3.0430. Accessed on Feb. 3, 2022 https://www.healthline.com/health/boost-male-fertility-sperm-count#9.-Consider-ashwagandha. May 2020. https://www.healthline.com/health/boost-male-fertility-sperm-count#8.-Get-enough-zinc. May 2020
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