Men?s Fitness.com lays out supplements every guy needs to have in their 20s, 30s, 40s and beyond.

The Base Plan (also for you if you’re in your 20s):

1) Multivitamin
No rocket science here, but it’s surprising just how many guys still don’t take a multi. The key to making ’em work is to make them part of your routine. Instead of stashing the bottle on a shelf, keep it by your toothbrush or coffeepot?something you hit every day without fail. Make sure your multi also contains two key nutrients: selenium (for its cancer protective effects) and zinc (which helps you make sperm). Also, check the capsule size and dosage. It’s easier to take one pill rather than two or three.

2) Fish Oil
Fish is one of the best sources of omega-3 fatty acids, which are crucial for brain and heart health and act as a natural anti-infl ammatory?especially benefi cial if you have sports injuries or aching joints. Even if you manage to eat the two to three recommended servings of fi sh each week, Carlson still suggests popping one to three grams of fi sh oil daily, veering toward the higher side if fi sh isn’t really your meat of choice. Also look for a brand that contains both EPA and DPA, the two key healthy fats in fish.

3) Probiotics
These are good bacteria?the same kind found in your intestine?that aid with overall gut health and enhance your immune system. You can get probiotics in your diet by eating yogurt, fermented and unfermented milk, miso, tempeh, and some juices and soy beverages. However, 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’s generally best to take one capsule before bed.

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