The greatest moment in the history of supplements came on September 1, 1998. That's when a sportswriter challenged Sammy Sosa on how he could compete with the androstenedione-assisted Mark McGwire. In reply, Sosa uncorked a shocker: He owed it all—wink—to Flintstones vitamins. Coincidence or not, after Sosa bunny-hopped and blew a kiss to the pill makers, the market soared, with $17 billion in sales in 2000.
So that you spend your share wisely, we asked shrewd judges of vitamin talent to name a supplement all-star team for men. Judge your strengths and weaknesses, and pencil in a lineup that will work for you.
1. BORON TO PROTECT YOUR PROSTATE
Men with the highest boron intakes are 65 percent less likely to develop prostate cancer than men with lower levels, studies show. American men have one of the lowest boron intakes in the world.
How much? 3 milligrams (mg) a day. It doesn't just fight cancer: USDA researchers found that this is the best dosage to improve memory and concentration.
Tip: It's not in every store, but GNC carries it. If you can't find it, eat raisins and almonds.
2. CALCIUM TO LOSE WEIGHT AND STRENGTHEN BONES
Most men don't get the recommended 1,000 mg of calcium a day (a cup of milk has 300). Men with the highest calcium intakes weigh less on average than men consuming less calcium.
How much? Aim for 1,200 mg calcium citrate—half in the morning, half at night, to maximize absorption. Avoid coral calcium, which can be full of impurities.
Tip: If you already eat three servings of dairy a day, you won't need the excess calcium. There's a risk you may exceed the maximum intake of 2,500 mg.
3. CHROMIUM TO WARD OFF DIABETES
You may know it as a muscle-building supplement, but if you're overweight or diabetes runs in your family, "taking chromium is one of the best things you can do to help keep insulin levels where they belong," says Richard Anderson, Ph.D., a researcher with the USDA. Chromium improves the body's sensitivity to insulin, making it easier to keep blood-sugar levels under control.
How much? 35 micrograms (mcg) a day. Check the label for "chromium picolinate," the form that studies have found to be the most effective.
Tip: If you already are diabetic, ask your doctor if you should take 200 mcg, Anderson says.
4. COENZYME Q10 TO BOOST ENERGY
Your body produces coenzyme Q10; it helps cells manage your body's energy supply. But as you get older, production decreases. The only way to get back up to youthful levels is by taking a supplement. Recent studies suggest that coenzyme Q10 may fight cancer, Parkinson's disease, and Huntington's disease, and may thin the blood to help prevent heart disease. Q10 is also packed with free-radical-fighting antioxidants, which can slow the signs of aging.
How much? Researchers recommend 100 mg a day. You won't find Q10 in a multivitamin or get any useful quantity from food.
Tip: If you're taking statins, which can reduce Q10, consider upping your intake to 200 mg.
5. CREATINE TO BOOST MUSCLE AND MEMORY
Researchers at the Medical College of Wisconsin found that men taking creatine for just 2 to 3 months increased their maximum bench presses by an average of 15 pounds and their squats by 21 pounds. Australian researchers say memory and intelligence test scores improved after just 6 weeks of creatine use.
How much? 5 grams (g) a day, mixed with whey in a protein shake for maximum benefit.
Tip: Some men don't respond to creatine by itself. Mixing it with large amounts of sugar can help turn nonresponders into responders.
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