Discover the best supplements for lean muscle growth

Iron is a mineral needed to make haemoglobin, a protein in red blood cells which shuttles oxygen from the lungs around the body. Consuming enough iron helps prevent fatigue, supports muscle metabolism and promotes normal immune function. If your levels are low, it could be worth trying one of the following iron supplements to give yourself a boost. 

For the most part, men are not an ‘at risk’ group for iron deficiency. However, iron stores do tend to be lower in regular blood donors (which can deplete stores) and plant-based eaters, as iron in plant foods is less readily absorbed than iron from meat and seafood. Men need 8.7 milligrams (mg) a day, but supplements of 17mg a day or less are considered safe.  

If you feel unduly fatigued (despite adequate sleep and rest days), check your iron status with your GP.

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Best Iron Supplements

1. Better You Iron Oral Spray ($14.95 / £6.40, amazon.com)
2. BlueIron Original (£11.50, amazon.co.uk – currently unavailable in the US)
3. Active Iron for Men (£20, activeiron.com – currently unavailable in the US)
4. Vitabiotics Ultra Iron (£3.85, vitabiotics.com – international shipping available) 
5. Spatone Apple with Vitamin C (£12, amazon.co.uk – currently unavailable in the US)

BEST IRON SUPPLEMENT:

Better You Iron Oral Spray

BUY IT NOW:

$14.95 / £6.40 for 48 doses, amazon.com

Vitamin content: 4/5
Ease of consumption: 5/5
Sustainable packaging: 4/5
OVERALL: 5/5 

Better You’s Iron spray is a great option if you find pills hard to swallow. Because the iron is delivered directly into the bloodstream via the mouth, it negates the gut irritation that can be common with regular iron supplements. Each apple flavoured spray provides just over 15% of your daily iron needs, and you can take up to four sprays a day, providing 5mg of iron.

You don’t need to take it with food or water, so stick it next to your toothbrush and you’ll be unlikely to forget. Plus, the bottle is bioplastic (produced from sugarcane), so it becomes carbon negative when you recycle it. The top contender on our list of the best iron supplements.

If you’re feeling fatigued, magnesium supplements could also give you a boost

BlueIron Original

BUY IT NOW:

£11.50 for 25 servings, amazon.co.uk (currently unavailable in the US)

Vitamin content: 4/5
Ease of consumption: 4/5
Sustainable packaging: 3/5
OVERALL: 4/5 

BlueIron contains a patented form of iron which prevents it from breaking down in the stomach, which causes many of the typical side effects of iron supplements like constipation and heartburn. Instead, it’s delivered to the small intestine where it can be absorbed effectively.

Each vegan-friendly dose (2 teaspoons) contains 14mg of iron and you can take it at any time of day with food – handy if you tend to forget your vitamins first thing. Flavoured with pear juice and blueberries, it’s a palatable way to supplement with iron, especially if tablets aren’t your thing.

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Active Iron for Men

BUY IT NOW:

£20 for 30 servings, activeiron.com (currently unavailable in the US)

Vitamin content: 4/5
Ease of consumption: 3/5
Sustainable packaging: 2/5
OVERALL: 3.5/5 

If you’re looking for multitasking iron supplements, Active Iron is your best bet. Each dose contains 14 milligrams of iron, as well as B vitamins (which support normal energy production), plus vitamins A, C and D – making this a good option if you’re a largely plant-based eater or training intensely (which can increase iron losses).

You can take these capsules on an empty stomach, thanks to a unique non-constipating formula which is gentle on the gut and offers maximum absorption – a clever concept, designed with scientists at Trinity College in Dublin. Importantly for competing athletes, Informed Sport has also accredited these iron supplements.

Check out our in-depth guide to using protein powder

Vitabiotics Ultra Iron

BUY IT NOW:

£3.85 for 30 tablets, vitabiotics.com (international shipping available)

Vitamin content: 4/5
Ease of consumption: 3/5
Sustainable packaging: 2/5
OVERALL: 3.5/5

A cost-effective option for supporting iron intake, Vitabiotics Ultra Iron comes as a one-a-day iron tablet which delivers 14mg of iron together with vitamin C (to enhance absorption), plus B12, which is a necessary supplement for those following plant based diets as it’s not found in plant foods.

The tablets deliver iron via slow release action, to reduce gut irritation and support the body’s uptake of this important mineral. Simply swallow with a cold drink before a meal and that’s job done.

Spatone Apple with Vitamin C 

BUY IT NOW:

£12 for 28 sachets, amazon.co.uk (currently unavailable in the US)

Vitamin content: 3/5
Ease of consumption: 3/5
Sustainable packaging: 1/5
OVERALL: 3/5

Spatone is a naturally occurring mineral water from Wales, which is a source of ferrous iron, an easily absorbed form of the mineral. Each ready-to-drink shot size sachet contains 5mg iron, flavoured with apple and combined with vitamin C (which enhances absorption and supports normal immune function).

You can swallow it straight up or add it to a cold drink. Ideally, you should take it before a meal for best results. Suitable for vegetarians and vegans, this is a lower dose option which can help maintain iron stores.

The post Best Iron Supplements appeared first on MensFitness.

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Essential for bone health, muscle and immune function, vitamin D is unique in that it is naturally synthesised by the body when your skin is exposed to sunshine. Alas, the sun’s rays are a rare thing in the UK – especially in the depths of winter – and coupled with the fact there are few foods naturally rich in vitamin D, a supplement is recommended from October through April, and year-round if you have darker skin (which makes less vitamin D) or spend a lot of time indoors. 

Read on for our pick of the best vitamin D supplements available in 2023, all of which contain vitamin D3, the body’s preferred form.

Learn more about the health benefits of vitamin D

Best Vitamin D Supplements 2023

1. Tablet-Free Option: Better You Vitamin D1000 Oral Spray (£7.95 for 100 sprays – international shipping available)
2. Vegan Vitamin D: Together Health Vitamin D3 (£6.99 for 30 tablets – international shipping available)
3. Vitamin D Juice Shot: Moju Shots – Vitamin D (£27.80 for 4 x 420ml bottles – not available in the US)
4. Sports Tested Supplement: Healthspan Elite Vitamin D3 1,000iu (£9.99 for 120 tablets – international shipping available)
5. Everyday Supplement: Vitabiotics Ultra Vitamin D 400 IU (£3.95 for 96 tablets – international shipping available)

Keep reading for our full reviews…

BEST VITAMIN D SPRAY

Better You Vitamin D1000 Oral Spray

BUY IT NOW:

£7.95 per bottle (100 sprays) / betteryou.com (international shipping available)

Vitamin content: 4.5/5
Ease of consumption: 5/5
Sustainable packaging: 4/5
OVERALL: 4.5/5

A great pill-free option, Better You’s Vitamin D1000 Oral Spray is minty fresh. Each spray contains 25μg of vitamin D, 2.5μg more than the UK gov recommended dose. However, this is backed by research suggesting larger doses are needed to achieve optimal levels (and well within safe limits).

Research led by Cardiff University also found absorption of the Better You sprays is faster and more effective than a traditional tablet. Each bottle contains 100 doses, costing 8 pence a day. Take any time of day with or without food – leave next to your toothbrush and you’re unlikely to forget. Oh, and the bottle is fully recyclable. 

BEST VEGAN VITAMIN D SUPPLEMENT

Together Health Vitamin D3

BUY IT NOW:

£6.99 for 30 tablets / togetherhealth.co.uk (international shipping available)

Vitamin content: 4/5
Ease of consumption: 3/5
Sustainable packaging: 5/5
OVERALL: 4.5/5

Most vitamin D supplements are derived from lanolin – a waxy substance found in sheep’s wool (yep, really). So, if you’re strictly vegan, you’ll want to know about plant-based options.

Together Health’s Vitamin D3 is extracted from lichen (which is somewhere between an algae and a fungus) and packaged into capsules with coconut oil to assist absorption, since vitamin D is a fat-soluble nutrient. Each capsule contains 25μg of vitamin D3, with one pouch lasting a month. Plus points for the plastic free, compostable packaging.

BEST VITAMIN D JUICE SHOT

Moju Shots – Vitamin D

BUY IT NOW:

£27.80 for 4 x 420ml bottles (one month’s supply) / mojudrinks.com (not available in the US)

Vitamin content: 4/5
Ease of consumption: 5/5
Sustainable packaging: 3/5
OVERALL: 4/5

If you’re someone that never remembers to take a supplement, Moju’s Vitamin D shots could help you buck the trend. A blend of apple, citrus, ginger, and turmeric, each 60ml shot also packs 20μg of vitamin D, sourced from seaweed (which makes them vegan-friendly, too).

Yes, it’s more expensive than a pill, but if you have a bigger budget you’ll quickly become addicted to this punchy little shot as part of your morning routine. Each bottle contains a week’s worth of shots, and Moju offers a handy delivery of four bottles once a month, in recyclable packaging.

BEST VITAMIN D SUPPLEMENT FOR ATHLETES

Healthspan Elite Vitamin D3 1,000 IU

BUY IT NOW:

£9.99 for 120 tablets / healthspanelite.co.uk (international shipping available)

Vitamin content: 4/5
Ease of consumption: 3/5
Sustainable packaging: 2/5
OVERALL: 3.5/5

If you’re competing in elite sport, then you’ll want to make sure your supplements are free from banned substances. Healthspan’s Elite Vitamin D is informed sport tested so you can be confident it’s been robustly tested.

Each small, easy-to-swallow tablet contains 25μg of vitamin D. This is over the standard daily recommendation, but there’s evidence to suggest that athletes may benefit from higher intakes, particularly those training or competing predominantly indoors. Swallow with water or a cold drink, alongside a meal to support absorption.

BEST EVERYDAY VITAMIN D SUPPLEMENT

Vitabiotics Ultra Vitamin D 400 IU

BUY IT NOW:

£3.95 for 96 tablets / vitabiotics.com (international shipping available)

Vitamin content: 3/5
Ease of consumption: 3/5
Sustainable packaging: 2/5
OVERALL: 3/5

Vitabiotics Ultra Vitamin D does exactly what is says on the box; it contains the everyday level of vitamin D recommended by the UK government, which is 10 micrograms (μg) or 400 international units (IU) of vitamin D.

Taken throughout winter, this will support musculoskeletal health and immune function. Plus, a single box will last you three months, making this a cost-effective option and ideal for those who are happy taking a tablet. Swallow with a cold drink and consume alongside your largest meal of the day to maximise absorption.

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The post Best Vitamin D Supplements To Try This Winter appeared first on MensFitness.

From Freeze the Fear, the celebrity endurance programme overseen by the ‘Iceman’ Wim Hof; to platforms like TikTok, on which thousands film themselves taking the plunge, showing the world that you can stand the cold has become more fashionable than ever. While TV and social media are encouraging us to embrace ice baths, what does the world of science have to say?

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On the surface (pun intended), ice baths sound like a form of torture. If you wince at the idea of lowering yourself into a regular swimming pool, why voluntarily cover yourself in water around the temperature at which it turns to ice? Well, having an ice bath is able to have the word ‘therapy’ affixed to the end of it because of the purported benefits for the body and perhaps even the soul.

People who talk about the experience of ice baths do so in an excited tone of voice, like followers of a new religion. Laura Fullerton says that she first tried it at a breathwork and ice bath workshop. “I felt incredible afterwards!” she says. “It’s like pressing the reset button: if I can survive two minutes in the cold, I can handle anything!”

Fullerton is the founder of Monk, which this summer will launch as ‘the world’s first at-home ice bath’. Monk will come with a companion app to help people better deal with the challenging sensation of being immersed in freezing water.

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“Like coffee on steroids”

As a newbie, it is famously difficult to control the rate of your breathing at the beginning. Kyle Miller, who takes tourists to Finland on ice bath experiences as part of Flash Pack travel, says these holidaygoers’ first five breaths tend to be frantically fast – “then you realise you’re not dying”.

Miller lives in Finland, close to Norvajarvi, a lake in the Lapland region in the north. Ice baths are a daily routine for him – and around 50% of Finnish people. Every day, he walks out of his house in the morning and reaches the lake within two minutes.

There, he lowers himself into a hole that he hacked out of the ice himself. He stays here for 20 calm breaths – approximately two minutes.

“It’s like coffee on steroids,” he says. “Everything in your system is like, ‘What’s going on? OK, I’m awake; I’ve never felt so alive in my life; this is amazing; I want to get out of here.’”

Miller calls the practice “an immediate shock of adrenaline on your system”, for obvious reasons. He says, “After going through such a challenging ordeal, I’m ready to take on anything and everything in the world.”

Learn more about why being cold is good for you

Photography: Getty Images

The Science of Ice Baths: Physical Benefits

So, according to science, what are the concrete benefits of ice baths? Cold-water therapy, and its close cousin cold-water swimming, have demonstrated encouraging results in various studies as ways to improve wellbeing, both physical and mental.

How ice baths aid muscle recovery

Perhaps most famously, the method is prescribed as a way to mitigate muscle soreness. Like applying ice to a wound, says Miller, it is intended to act as a form of pain relief.

Learn more about how to speed up muscle recovery

Various studies in the last ten years have discovered that cold-water immersion can improve muscle pain to some extent. In 2018, cold-water immersion in rugby players was said to have provided ‘some beneficial effect by reducing fatigue and soreness’; in 2014, another study concluded that ‘cold-water immersion appears to facilitate restoration of muscle performance in a stretch-shortening cycle’.

Inflammation is a malady treated well by cold temperatures, because blood vessels constrict, helping to bring down swelling.

Boost your mobility with these stretching exercises for beginners

Could ice baths help with fat loss?

The benefits go on. A 2013 study demonstrated a link between cold acclimation – different to cold-water therapy but still all about reducing body temperature – and the production of brown adipose tissue activity, which helps us lose weight.

Weight loss would be unsurprising given that the technique is also proven to increase metabolic rate: when you submerge your body in cold water, your heart rate tends to go up and your body works harder to efficiently pump blood around the circulatory system. (When Wim Hof himself was studied alongside his twin, however, there was no significant difference in brown fat production between the two men.)

Learn more about how to lose belly fat

Does cold-water therapy improve your sleep?

It is also said that cold-water therapy improves your sleep. Anecdotally, that could well be true for many people. But there are studies that have found both positive and non-existent correlations. In fact, there are more studies demonstrating a link between good sleep and hot showers than good sleep and cold showers.

Ice Bath Benefits: What’s the Scientific Proof?

Many of the studies on cold-water immersion have used small sample sizes. Plus, their results aren’t hugely conclusive one way or another. Because the practice is often combined with a few different elements – exercise and socialising, for example – it is difficult to pinpoint the role that the cold water plays.

Duncan Leighton, a physiotherapist who works for at-home spin and fitness brand Apex Rides, thinks the findings regarding the science of ice baths should be treated with a pinch of salt and that, though it has been around for hundreds of years, perhaps ice bath therapy is just in vogue at the moment.

One issue, Leighton says, is that there isn’t even conclusive scientific evidence on why we get muscle soreness. If we don’t exactly know why the problem occurs in the first place, it’s tough to assess treatments “because we kind of don’t know what we’re treating”.

Indeed, as recently as 2019, one study found that ice baths seem to impair muscle conditioning after leg exercises.

View this post on Instagram

A post shared by Wim Hof (@iceman_hof)

The Science of Ice Baths: Mental Health Benefits

But it isn’t just physical problems that cold-water therapy purports to help. Ice baths are also marketed as a method with significant mental health benefits.

Fullerton says that, given how horribly stressful the last few years have been, it’s not a shock that the practice has entered the headlines.

“I know many people who’ve used CWT [cold water therapy] as a core tool to help them overcome PTSD, anxiety, depression, and head injuries,” she says.

Perhaps ‘overcome’ might be overselling the efficacy. But there are various studies that demonstrate a link between the practice and a reduction in stress. Though the jury is out on whether it is cold-water immersion alone that help.

Jeremy Howick, a researcher who studies evidence-based medicine, rightly told the New York Times that it is impossible to hide from a participant the fact that cold-water treatment is taking place – making the placebo effect a real possibility. That’s the point, says Leighton: what’s most important is your attitude to the method.

Cold-Water Therapy and the Placebo Effect

“If someone believes that something’s helping them and they buy into the whole process of it, then I think it can be really beneficial for people,” he says. He himself likes the practice, recommending it as a ‘physical full-stop’, which can be helpful mentally in the separation between exercise and relaxation.

Of course, the risks of cold-water therapy need to be considered alongside the benefits. For pregnant women, or anyone with heart or circulation problems, it will be a dangerous endeavour.

In open water there can be a real risk of exhaustion and drowning. This is something that companies like Monk will seek to take out of the equation by bringing the experience into the home. Even there, however, there are risks because of the shock the cold water can inflict.

There are a good many merits to cold-water therapy, and the people who practise it clearly get a lot from it. In order for it to be recommended robustly, however, the studies into its efficacy need to be involve more participants.

Before we all plunge into the freezing depths, we should know exactly what we’re letting ourselves in for. It’s very cold in there.

Don’t fancy taking the plunge? Support your muscle recovery with these hip stretches

Words: Ralph Jones

The post The Science Of Ice Baths: How Do They Aid Recovery? appeared first on MensFitness.

As we emerge from winter, many of us are feeling a little sluggish. With spring and summer drawing closer, you might feel motivated to kickstart a new health or fitness journey. When looking to get fitter, people often automatically focus on trying to lose excess belly fat and shift a little weight. After all, when it comes to weight loss vs fat loss, aren’t they the same thing?

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You’d think so, but there’s an important difference to consider when understanding weight loss vs fat loss. Knowing this is key, not just to lasting fitness, but to long-term health. And putting this knowledge into action will pay dividends long after we smash our initial goals.

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The problem with weight loss

That number when you step on the scales – your body weight – represents the sum of your body components (including muscle, fat, water and organs). When that number goes down and you lose weight, it is not a pure reduction in the amount of fat stored in your body, and that’s what you really want to achieve.

Decreasing the percentage of your overall body fat from 25% to 20% is a much bigger win that trimming your weight from 200lb (90.7kg) to 180lb (81.6kg), if only a fraction of that loss is from fat.

Consuming fewer calories will naturally lead to weight loss. But combined with improper training, too much weight loss can result in decreased strength and fitness, poor sporting/athletic performance, and even early ageing and reduced immunity.

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For most healthy men in reasonable physical condition, fat loss is the healthier goal to aim for. In fact, most men who work out regularly want to reduce body fat. But if they’re strength training, their muscles will grow and they well end up gaining weight. Weight gain and fat loss can occur at the same time – indeed that is the desirable outcome for many men.

Unless you’re an endurance athlete (in which case weight can impact performance) or genuinely overweight/obese, your weight on the scales can be largely ignored. If you’re only concerned with seeing a smaller number, the likelihood is that you will end up losing valuable muscle.

For most of us the reading on the scales can be largely ignored | Photography: Shutterstock

Likewise, if you lose weight because you’re dehydrated, you’ve only lost water, and those pounds will come right back. You still have just as much fat on your body as before. Water keeps your muscles plump and vital. If you’re dehydrated your muscles will shrink, leaving you lighter but without any energy or strength.

The post Weight Loss vs Fat Loss: What Is The Difference? appeared first on MensFitness.

Part of the B vitamin family, we require B12 for the normal functioning of the nervous system, making healthy red blood cells and helping prevent fatigue. It’s present in animal foods such as meat, fish, eggs and dairy but is missing in plant foods (some, like mushrooms, have trace amounts), so if you follow a vegan diet B12 is one nutrient to add.

You can do so either by eating fortified foods (with added B12) or by taking a dietary supplement.

Here’s all you need to know about the health benefits of vitamin B12

UK guidelines state adults need around 1.5 micrograms (mcg) a day, but in supplement form a daily dose of around 10 mcg (or 2000 mcg per week) is recommended for optimal absorption. Even at these larger doses, experts consider supplemental B12 to be safe, as the body doesn’t store excess amounts.

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Best Vitamin B12 Supplements

1. VEG-1 Tablets (£12.70 for 180 tablets, international shipping available)
2. Sealions B12 Tablets (£5 for one year, not available in the US)
3. Engevita B12 Yeast Flakes ($14.70 / £9.99)
4. Together Health B12 Mushroom Capsules (£9.99 for 30 days, not available in the US)
5. Boots Vitamin B12 Spray (£4.25 for 15ml, not available in the US)

VEG 1 B12 Tablets

BUY IT NOW:

£12.70 for 180 tablets / vegansociety.com (international shipping available)

Vitamin content: 4.5/5
Ease of consumption: 4/5
Sustainable packaging: 5/5
OVERALL: 4.5/5

VEG 1 is a multitasking chewable supplement, developed by the Vegan Society to provide nutritional support to people following a vegan diet. It contains seven nutrients (including B12) which are all harder to get sufficient amounts of if you follow a plant-based diet. Each tablet contains 25 mcg of B12, designed to maximise absorption.

A six-month supply costs just £12.70, making this an affordable option, equivalent to 7 pence a day. The postage and packaging materials are plastic-free and you can recycle or upcycle the tin. To help your body get the most from VEG 1, consume with a meal and chew before swallowing. The tablets are available in orange or blackcurrant flavour.

Sealions B12 Tablets

BUY IT NOW:

£5 for a one-year supply / sealions.com (not available in the US)

Vitamin content: 4.5/5
Ease of consumption: 3/5
Sustainable packaging: 5/5
OVERALL: 4/5

Sealions’ mission is affordable supplements, achieved by reducing margins and cutting out the middle man.  Their one-a-day B12 tablets contain 10 mcg of Vitamin B12 – the recommended level for a B12 supplement if you’re not consuming any other B12. The pills are small enough to swallow comfortably. You should consume them with food, so stash next to your oats as a reminder.

The year-long supply (yep, 365 days-worth in a single pouch) costs £5 so these truly are a cost-effective option at under 2 pence a pill. Surprisingly for a low-price supplement, the packaging is also compostable, which is an added plus.

Engevita B12 Yeast Flakes 2.2mcg (50 servings)

BUY IT NOW:

$14.70 / amazon.com

£9.99 / amazon.co.uk

Vitamin content: 4/5
Ease of consumption: 4/5
Sustainable packaging: 3/5
OVERALL: 4/5

Nutritional yeast (or ‘nooch’ as it’s affectionately nicknamed by its fans) is a type of deactivated yeast which is grown on beet molasses and contains a range of B vitamins, including B12. Its parmesan-esque flavour means it’s become a staple ingredient in vegan dishes needing a cheese replacement (sprinkle it on spaghetti, mac ‘n’ cheese or in soup, for example).

Each teaspoon contains 2.2. mcg of vitamin B12, making nooch a reliable and easy way to supplement with this important nutrient. If you’re not consuming any other sources of B12, aim for two servings of fortified food a day.

Together Health B12 Mushroom Capsules

BUY IT NOW:

£9.99 for a 30-day supply / togetherhealth.co.uk (not available in the US)

Vitamin content: 4/5
Ease of consumption: 3/5
Sustainable packaging: 5/5
OVERALL: 4/5

One for the fungi fans, Together Health’s B12 capsules are produced from freeze-dried shiitake mushrooms, which are grown according to a trade secret to ensure their B12 content. Each capsule provides around 20 mcg of B12 and each batch of supplements is tested to verify nutrient levels, with certification available for anyone to view via the website.

You can take these capsules with or without food. Or, mix the contents with food or drink if you find swallowing capsules challenging. As with the entire Together Health range, supplements come sealed in plastic-free, home-compostable packaging.

Boots Vitamin B12 Spray 

BUY IT NOW:

£4.25 for 15ml (100 doses) / boots.com (not available in the US)

Vitamin content: 4/5
Ease of consumption: 5/5
Sustainable packaging: 2/5
OVERALL: 3.5/5

A pill-free option for those who don’t like taking tablets, Boots B12 spray is delivered straight into the bloodstream via the soft tissues in the mouth, which have a vast blood supply. Some studies have suggested that this type of spray technology enhances absorption, particularly in those where digestive processes are compromised.

Each spray contains 250 mcg of B12 – a high-strength dose but within safe levels, as you excrete excesses. The spray is sweetened with xylitol, making it tooth friendly, but don’t be tempted to get spray-happy as xylitol in excess can have digestive side effects.

One bottle contains 100 doses, working out to just 4 pence per spray.

The post Best Vitamin B12 Supplements appeared first on MensFitness.

Magnesium is a hard-working mineral. It contributes to bone density, is crucial to skeletal muscle and nervous system function and acts as a cofactor for 300+ reactions in the body by activating hundreds of enzymes. Magnesium supplements help to keep your levels topped so your body can function at its best.

Discover more health benefits of magnesium

Magnesium naturally occurs in a wide range of foods, including leafy green vegetables, nuts, seeds, beans, wholegrains and fish. So, meeting the recommended intake (that’s 300 milligrams a day for men) should be possible with a healthy diet.

However, low intakes are common – data from the National Diet and Nutritional Survey in the UK found around 15% of men in their 30s and 40s had intakes below the lowest target levels. If you’re supplementing, up to 400 milligrams (mg) of magnesium a day is considered safe.

Note: Magnesium exists in supplements in a variety of forms, for example magnesium citrate or magnesium oxide. The amount of actual (or elemental) magnesium and bioavailability varies between these forms (magnesium oxide contains 60% magnesium, but is poorly absorbed. Magnesium citrate is 16% magnesium, but more readily absorbed). It’s also worth bearing in mind that your own magnesium status impacts absorption, with absorption increasing when dietary intake is low.

Check out the best supplements to build lean muscle

Best Magnesium Supplements for 2023

1. Floradix Magnesium Liquid Formula ($28.49 for 8.5 oz / floradixusa.com or £10.79 for 250ml / floradix.co.uk)
2. Inessa Magnesium (£24.99 per 60 capsules / inessa.com – international shipping available)
3. Viridian Magnesium Citrate Powder ($21.52 / £17.56 for 150g / viridian-nutrition.com)
4. BetterYou Magnesium Oil Body Spray ($15.93 / £13.95 for 100ml / amazon.com)
5. Healthspan Opti Magnesium (£11.95 for 90 tablets / healthspan.co.uk  – international shipping available)

BEST LIQUID MAGNESIUM SUPPLEMENT

Floradix Magnesium Liquid Formula

BUY IT NOW:

$28.49 for 8.5 oz / floradixusa.com

£10.79 for 250ml / floradix.co.uk

Vitamin content: 4/5
Ease of consumption: 4/5
Sustainable packaging: 4.5/5
OVERALL: 4.5/5

Floradix offers a sweet, drinkable way to bolster your magnesium levels. The liquid formula has a fruit juice base and contains two types of soluble magnesium – gluconate and citrate – which are readily bioavailable and gentle on the gut.

A dose of 20ml, taken before a meal, provides 250mg magnesium (that’s 80% of your total daily needs) making it an easy way to top up your intake at dinnertime if your daily consumption of fruits, vegetables and whole grains has been lacking. Gluten- and lactose-free, it’s vegetarian (but not vegan) friendly, and the glass bottle and cardboard packaging are readily recyclable.

BEST EVERYDAY MAGNESIUM SUPPLEMENT

Inessa Magnesium

BUY IT NOW:

£24.99 per 60 capsules / inessa.com (international shipping available)

Vitamin content: 4.5/5
Ease of consumption: 3.5/5
Sustainable packaging: 2/5
OVERALL: 4/5

Inessa’s USP is quality supplements that are free from binders and fillers. Their magnesium capsules contain three types of magnesium – marine-sourced, bisglycinate and threonate – which research suggests are bioavailable forms. The recommended dose is 1-2 capsules a day, providing 150-300mg of elemental magnesium, so you can choose to either top up your intake or consume the recommended daily intake easily, for £0.20-£0.40 a day.

The capsules are larger than a tablet because the powdered contents aren’t compressed, but they’re comfortable to swallow with a drink. The capsules are Vegan Society approved thanks to the smart plant fibre shell. They’re also suitable if you’re avoiding dairy, soy or gluten. The bottle and cap are made from recycled PET plastic and can be widely recycled again once empty.

Discover the best vitamin D supplements

BEST POWDERED MAGNESIUM SUPPLEMENT

Viridian Magnesium Citrate Powder

BUY IT NOW:

$21.52 / £17.56 for 150g / viridian-nutrition.com

Vitamin content: 3/5
Ease of consumption: 4/5
Sustainable packaging: 4.5/5
OVERALL: 4/5

Viridian offers a pill-free option in the form of powdered magnesium citrate, which is one of the most easily absorbed forms, according to research. Because it’s highly soluble, you can easily stir it into water, juice or a smoothie. Just add half a level teaspoon a day to your chosen cold drink.

Each dose is equivalent to 60mg elemental magnesium, or 20% of your overall needs, so this works best as a top-up rather than to meet your entire daily needs. One bottle contains 60 servings, working out to about £0.30 a dose. That makes it a more costly option, but there are no fillers and the sustainable packaging consists of a glass bottle and a recycled cardboard shipping box.

BEST MAGNESIUM BODY PRODUCT

BetterYou Magnesium Oil Body Spray

BUY IT NOW:

$15.93 for 100ml / amazon.com

£13.95 for 100ml / amazon.co.uk

Vitamin content: 4/5
Ease of application: 3.5/5
Sustainable packaging: 3/5
OVERALL: 3.5/5

BetterYou’s Magnesium spray is delivered via the skin, which means it bypasses the digestive system, mitigating any absorption issues. Research into the effectiveness of transdermal magnesium is limited, but according to BetterYou’s research (carried out by Pharmacy and Pharmacology Research Team at Cardiff University), magnesium sprayed onto the skin is effectively absorbed.

The recommended dose is 5-10 sprays (10 sprays providing 200mg of elemental magnesium, or two thirds of the recommended daily intake) rubbed into skin after a bath or shower. Tingling on application can happen – if it’s bothersome, try the BetterYou Magnesium Oil Sensitive Body Spray, which isn’t as strong. Lastly, Informed Sport has approved it, making this one a good option for athletes. 

BEST MAGNESIUM SUPPLEMENT WITH VITAMIN D

Healthspan Opti Magnesium

BUY IT NOW:

£11.95 for 90 tablets / healthspan.co.uk (international shipping available)

Vitamin content: 4/5
Ease of consumption: 3/5
Sustainable packaging: 1/5
OVERALL: 3.5/5

Healthspan Opti Magnesium contains magnesium oxide, citrate and malate – a blend of two more absorbable forms, plus one less absorbable but stronger form of the mineral. Two tablets provide 375mg of elemental magnesium (meeting the recommended daily intake) for £0.26, plus half your daily vitamin D needs – a big bonus.

It also contains tiny quantities of inulin, a microbe feeding fiber. Levels aren’t sufficient to benefit gut health, but there’s some evidence inulin may stimulate magnesium absorption, although Healthspan makes no claim on this. Packaging wise, the box is recyclable but the blister packs aren’t sadly. Healthspan says they’re working on it, and in the meantime, some health retailers have a recycling programme.

Check out the best fiber supplements for improved digestive health

The post Best Magnesium Supplements appeared first on MensFitness.

Related: What Are The Health Benefits Of Fiber?

Let’s talk about the ‘F word’, fiber. Not the sexiest of nutrients, but one we should pay more attention to, since it can significantly lessen our risk of conditions like heart disease, type 2 diabetes and bowel cancer. Long-term health aside, fiber is also crucial to daily digestive health, helping to prevent constipation and feeding the trillions of microbes that live in the gut.

Despite these benefits, most of us aren’t eating enough: the recommended intake is 30 grams a day, but average intakes are around 20 grams. Along with eating more wholegrains, fruits and vegetables, fiber supplements can help bridge the gap – here’s our pick of the best.

Related content:

1. Best vitamin D supplements to try this winter
2. What are the health benefits of vitamin B12?
3. How to reduce the symptoms & effects of IBS

5 Best Fiber Supplements 2023

1. The Gut Stuff High Fiber Bars (£15 for 12, not available in the US)
2. Spoon Happy Gut Granola (from £3.99, not available in the US)
3. Bimuno Original (£19.99 for 30 sachets, currently unavailable in the US)
4. Bulk Psyllium Husk Powder (£13.99 for 500g, not available in the US)
5. Linwoods Milled Flaxseed (£2.99 for 200g, not available in the US)

BEST HIGH-FIBRE SNACK

The Gut Stuff High Fiber Bars

BUY IT NOW:

£15 for 12 / amazon.co.uk (not available in the US)

Fiber content: 5/5
Ease of consumption: 5/5
Sustainable packaging: 3/5
OVERALL: 4.5/5

If adding fiber to your diet in the form of husks or seeds seems like a faff, look no further than these nifty bars from gut health innovators The Gut Stuff. A tasty mash up of dried fruit, nuts and chicory fiber (a microbe friendly prebiotic), each bar contains 10 grams of fiber, meaning you can tick off a third of the recommended daily intake in a ready-to-eat snack.

Available in four different flavours (PB, Apple & Cinnamon, Raspberry & Coconut, Cocoa & Hazelnut), each bar contains 120 calories and is suitable for dairy-free, vegan and gluten-free diets. An easy and delicious fiber booster.

BEST HIGH-FIBER CEREAL

Spoon Happy Gut Granola

BUY IT NOW:

From £3.99 / spooncereals.co.uk (not available in the US)

Fiber content: 4/5
Ease of consumption: 5/5
Sustainable packaging: 5/5
OVERALL: 4.5/5

OK, Granola isn’t exactly a supplement, but hear us out. Spoon’s Happy Gut Granola is made up of the type of high-fiber ingredients you can supplement with (think oats, nuts, chicory fiber, linseed) but they’re all in one place, in the form of a tasty granola.

A 50g bowl provides almost 7g of fiber. So, if you add a piece of fruit to your bowl too, you’ll be knocking off 10g by the time breakfast is done. Or, it’s equally delicious as a mid-afternoon snack. The home-compostable inner bag gets a thumbs up, too.

BEST PREBIOTIC FIBER SUPPLEMENT

Bimuno Original

BUY IT NOW:

£19.99 for 30 sachets / amazon.co.uk (currently unavailable in the US)

Fiber content: 4/5
Ease of consumption: 4/5
Sustainable packaging: 1/5
OVERALL: 4/5

Bimuno is a type of prebiotic fiber, meaning it selectively feeds beneficial microbes in the gut. Prebiotics are found in plant foods like garlic and onion, but it’s hard to quantify how much we’re consuming daily. That’s where Bimuno comes in.

Each sachet contains 2 grams of prebiotic fiber. Taken daily, studies show that Bimuno can increase levels of bifidobacteria (a group of helpful microbes with numerous health benefits) within a week. It comes as a flavourless soluble powder that can be stirred into any hot or cold drink, so simply add it to your water bottle or morning brew.

BEST SOLUBLE FIBER SUPPLEMENT

Bulk Psyllium Husk Powder

BUY IT NOW:

£13.99 for 500 grams / amazon.co.uk (not available in the US)

Fiber content: 3/5
Ease of consumption: 2.5/5
Sustainable packaging: 4/5
OVERALL: 3.5/5

Psyllium husk comes from the seeds of the Plantago Ovata plant. It’s mostly soluble fiber, which soaks up water and forms a gel as it moves through the gut, making it helpful for easing hard stools (which is why it’s a common ingredient in many over the counter laxatives).

Bulk’s psyllium husk powder doesn’t have a fancy label, it’s simply the ground husk in a sealable pouch, which you can add to your diet. Start with a small amount (e.g. 2 grams, which provides around 2 grams of fiber) for a few days before gradually increasing if needed. Liquid is a must, too, so it’s best added to a shake, smoothie, or juice.

BEST FOR ADDING TO CEREALS & SMOOTHIES

Linwoods Milled Flaxseed

BUY IT NOW:

£6.99 for 425g / amazon.co.uk (not available in the US)

Fiber content: 3/5
Ease of consumption: 4/5
Sustainable packaging: 2/5
OVERALL: 3.5/5

Flaxseeds (a.k.a. linseeds) are 28% fiber by weight and contain both soluble and insoluble fiber, which are both important for digestive health. There’s evidence that flaxseeds can help ease bloating and constipation when taken consistently. Plus, they’re also an IBS-friendly fiber choice as they have fewer gassy side effects when compared with other fiber types.

Linwoods’ flaxseed is milled into a powder which is easy to sprinkle on porridge, cereal, or yogurt. A dessert spoon will add 2.5 grams of fiber to your breakfast for around 15p, making this a cost effective and simple way to boost your fiber intake.

The post Best Fiber Supplements For Improved Digestive Health appeared first on MensFitness.