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| Supplements Every Guy Needs |  Multivitamin
It's surprising how many guys still don't take a multi. The key to making them work is to make them part of your routine. Instead of stashing away the bottle on a shelf, keep it by your toothbrush or coffeepot—something that you hit every day without lack. Make sure your multi also contains two key nutrients, such as selenium and zinc. Also, check the capsule size and dosage.
Probiotics
These are good bacteria that aid with overall bowel health and strengthen your immune system. You can get probiotics in your diet by eating yogurt, fermented and unfermented milk and soy beverages. If you're not eating those foods regularly, take a probiotic supplement with at least 10 billion live bacteria from one or more of the Lactobacillus family. It is generally best to take one capsule before bed.
Fish Oil
Fish is one of the best sources of omega-3 fatty acids. They are urgent for brain and heart health and act as a natural anti-inflammatory—especially beneficial if you have sports injuries.
If you are playing a sport, creatine should help you to maximize the gains of strength training. Also consider B-alanine It is acts as a buffer to lactic acid and helps you feel better and train harder. The minimal useful dose is 3.2 to 4.5 grams per day. An essential amino acid called leucine may help with muscle recovery if you take one gram a day. And to give you a little oomph when your motivation is low, many experts also recommend caffeine, taken either in supplement or beverage form.
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