The Best Men’s Health Supplements for Each Age Group
As men age, various changes in bodily function occur, certain hormonal levels decline, and nutritional needs shift. And oftentimes, men’s lifestyle choices make it even more challenging for the body to get the essential nutrients it needs.
Although it may sound impossible, men should have all the vitamins and nutrients they need from the food they eat. However, many adults (both men and women) have inadequate intakes of vitamins and nutrients, including calcium, vitamin A, vitamin D, and magnesium (see Statistics Canada Findings here).
In fact, in a 2017 scientific study, researchers and statisticians found out that a high percentage of men aged above twenty suffer from different kinds of nutritional deficiencies. These statistics show that even if they have a well-balanced diet, they can still miss out on and lack essential nutrients.
The good news is that some nutritional deficiencies can be eliminated with dietary supplements. And if you are someone who wants to minimize the negative effects of ageing and enjoy your life to the fullest, it is important to know what changes happen to your nutritional intake and how to deal with them.
Here are the most common nutritional deficiencies that men experience and health supplements that can help them, categorized by age group.
Most Common Nutritional Deficiencies in Men and Best Health Supplements for Each Age Group
Whether you are having trouble eating all the nutrient-dense foods due to busy work schedules or other reasons you might have, there are other ways to get all the necessary nutrients your body needs. Statistics Canada says that by taking dietary supplements, you can help fill up the nutritional gaps you have from a less-than-ideal diet. They also stated that the use of either vitamin and mineral supplements could increase the daily intake of micronutrients beyond what you can get from food alone.
Adolescent Men Aged 9 to 18 Years Old
Young adults and healthy teenage boys who are currently developing a higher peak bone mass absorb calcium faster than they break down. And even if it can remineralize, its process becomes naturally slower as people age.
What to do:
As a Canadian young adult, who wants to have enough calcium in your body, here is what you should do:
- Eat healthy foods rich in calcium like broccoli, kale, almonds, and other calcium-rich foods.
- Ask your physician if you need supplements like vitamin D and consider taking them, even if you are eating highly nutritious foods because Vitamin D deficiency is common.
- Make sure you have enough potassium in your body. It will help you regulate fluids and electrolytes in the body.
- Take calcium supplements since they are beneficial as early as eight years old.
Men between 20 to 30 years old
If you are in your 20s, probably working or still attending school, you are more prone to a lot of nutritional deficiencies secondary to stress in either school or work. Since homework and other chores can make it hard for you to find time-consuming nutritious meals, here’s what you can do:
What to do:
- Keep up with your vitamin D intake as you did when you were a teenager
- Consider taking vitamin B12 supplements to boost energy production
- Supplementing with immune booster can help your body fend off diseases from certain pathogens
Men between 30 to 40 years old
Now, if you are in your dreaded 30’s and came to the realization that you are much stronger when you were young, there is no need to worry. While it is true that various hormones decline when you reach adulthood, there are many ways to replenish them. If you are wondering what supplements to take, here are some:
Research says that magnesium supplements not only keep your magnesium levels within the normal range, but it also increases men’s testosterone levels. Furthermore, studies show that magnesium can help lower the risk of heart and blood vessel diseases.
Omega 3 Supplements
Omega 3 supplements are good for both the brain and heart health. According to statistics and studies conducted by the National Institutes of Health (NIH), younger men with high levels of omega 3 are associated with lower risks for several chronic diseases related to ageing, including heart diseases.
Some of the most common health concerns of men in their 30’s include decreased stamina, loss of interest in sex, low energy levels, unexpected weight changes, memory problems, and muscle loss. By making sure you have the nutrients that contribute to lowering the risk of having these issues, you’ll surely enjoy optimal health in your 30s.
Men between 40 to 50 years old
Testosterone levels in men continue to decline even after 40 years old. Also, due to wear and tear of daily living, the immune system along with other bodily systems, weakens, creating a need for anti-inflammatory nutrients.
In general, men in 40’s need:
- Beta carotene and vitamin A
Magnesium is an important nutrient that our bodies need to remain strong and healthy. It plays a vital role in many processes happening in our bodies including maintaining blood sugar levels, production of protein, regulation of nerve and muscle function, as well as making of DNA and bone components.
- Vitamin D
Men between 50 to 60 years old
More and more health issues arise after you reach the age of 50 and above. These issues include a decline in sexual interest and performance, arthritis, bone fractures and demineralization, eyesight problems, weakening immune system, and a lot more.
To help your body deal with these changes and health concerns, you can take the following dietary supplements:
The digestive system’s calcium absorption starts to decline at age 50. And, if you are taking prescribed medications, your calcium levels can sink further down the normal levels. To avoid the negative effects of calcium deficiency, be sure to ask your family physician if you should have calcium supplementation.
If you have trouble sleeping, you should consider taking melatonin. Right around these age range, changes in your sleep patterns occur, and taking melatonin supplements before bedtime can help you in getting better quality sleep. Just make sure to talk to your primary health care provider first before taking melatonin supplements.
If you are not a fan of taking several medications or supplements, you can opt to taking daily multivitamins. You just have to pick the best brand of multivitamins to suit your needs because one particular brand may have different ingredients from another. For instance, some have vitamin C, and others don’t. Also, while some supplement bottles have all the kinds of vitamins and minerals you need, the amount they have may not be enough, as there’s only so much that manufacturers can place in a capsule or pill.
Men aged 60 years old and beyond
Research says that one of the most common challenges of men who reach senior years is the loss of appetite. And, along with that lack of desire to eat food is the reduced need for calories. This means that once you reach 60s or older, it is a lot more challenging to get all the nutrients your body needs.
What to do:
- The National Institute of Health suggests increasing vitamin D intake when you reach late adulthood.
- Consider taking vitamin C or immune booster supplements to help your body fend off diseases.
- Increase your Calcium intake.
- Take Vitamin B12 supplements.
Other important health habits for men’s health at any age
Though it sounds enough to keep all nutrients at appropriate levels, there are other areas that you should be concerned about. This includes:
- Attending regular visits to your family physician.
- Avoiding junk foods since your health is reflected in what you choose to eat.
- Getting enough exercise.
- Staying away from alcohol and smoking.
- Trading sugary foods, fats, and refined carbs for healthier foods including high-fibre fruits, vegetables, or whole grains.
Things to remember:
Your age is not the only factor that can tell you what supplements you need. You should also base it on your family’s health history, overall health, risk of disease, and stress levels. These are more reliable measures of what supplements are beneficial for your body than just knowing the recommended supplements for your current age.
Consult with your dietician and primary physician
It is always best to talk to a doctor or dietician about your concerns on supplementation needs. You can discuss the best option to fill the nutritional needs you may have as an individual.