The age extenders arsenal: a multitude of minerals

THE AGE EXTENDERS ARSENAL: A MULTITUDE OF MINERALS

Our refined, fast-food diet also leaves us lacking in a couple of essential minerals, says Dr. Tucker-magnesium and calcium. Though it doesn't get a whole lot of press, magnesium has been linked to protection from diabetes, arteriosclerosis, hypertension, some headaches, and osteoporosis (yes, bone loss is a man's problem, too). Yet Americans routinely consume less than the 400 milligrams (the Daily Value) they should each day. And the National Academy of Science's calcium intake recommendations-1,000 milligrams a day for men ages 25 to 65-is a dosage so high that few get enough without supplementation, Dr. Tucker says. As you know, calcium prevents bone loss in your later years, and men lose a significant amount of bone density, too, she says. Taking a multivitamin with 100 milligrams of magnesium and 200 milligrams of calcium (provided you're getting about 800 milligrams from three to four servings of low-fat dairy foods a day) is smart insurance, she says. However, people with heart or kidney problems should not take supplemental magnesium.
Finally, surveys show that zinc may be the mineral most lacking in our diets. That's a serious omission since zinc not only helps keep your immune system strong so that you can fight infections and heal wounds but also is also a main component of your manhood. Zinc helps you produce sperm and maintain healthy semen and testosterone levels. Since you can lose up to 5 milligrams-one-third of the 15-milligram Daily Value-of this sexy mineral with each ejaculation, make sure that you eat enough turkey, oysters, lean beef, or fortified cereals to get what you need each day. Or take a multivitamin/mineral supplement that contains 15 milligrams of zinc. Just don't supplement above that level, according to Dr. Kawachi, or you risk throwing off your body's balance of other important minerals, especially copper, and can lower the body's beneficial high-density lipoprotein cholesterol.

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GENERAL HEALTH

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