Supplements at 40? There a lots of good ones if you have all the right information.
Turning 40 has long been both a cause for celebration and some gentle teasing from younger friends. Over the hill. Halfway gone. The Big 4-0. And if you have kids, it can also signal the dreaded “dad body.”
It’s true that the body goes through distinct changes in your fourth decade on Earth, starting to show more signs of wear and tear. Joint pain, increased fatigue and decreased sexual vitality are some of the tell-tale signs. It’s also a time when you have to start paying attention to decreasing bone and muscle mass—yes, this affects men, too.
But here’s the thing: Many physical and mental issues associated with men above the age of 40 stem from nutrient deficiency. And that means you can do something about it.
According to the USDA, men ages 31-50 should be eating 150% more fruit daily and a whopping 350% more dark green vegetables. Although those whole foods can get you many of the added nutrients you need, supplements can fill crucial gaps. These essential supplements will keep men energetic and in top shape during their 40s.
Three quarters of American adults and teens lack sufficient amounts of the sunshine vitamin. For men above age 40, Vitamin D deficiency causes bone structures to weaken. Low levels of this hormone have also been linked to diabetes and heart disease.
Vitamin D also helps the body produce testosterone, which, in turn, paves the way for better bone health and healthier cholesterol and blood pressure levels. A good remedy is to spend about 20 minutes outdoors daily (but don’t forego the sunscreen). During winter months, or if you need an extra boost, a Vitamin D supplement is something to consider.
People suffering from neurodegenerative disorders, cancer, cardiovascular diseases and diabetes have shown low levels of CoQ10. A healthy level of this compound allows your cells to produce energy, and that brings with it a number of major health benefits. Since the body’s natural production of CoQ10 decreases with age, you need to consume foods high in this compound or switch to a supplement.
One study conducted among 420 chronic heart failure patients found that CoQ10 treatment allowed for long-term positive effects like reduction of major cardiovascular events. Meanwhile, wrinkles are a common problem once you hit 40, and a topical application of CoQ10 reduces wrinkle depth, UV damage and photo-aging.
Make sure you pick up the ubiquinol form of CoQ10, as it’s the most easily absorbed into the bloodstream. And since it’s a fat-soluble compound, take it along with your meals for speedier absorption.
If your diet is high in fish, you’re probably getting all the omega-3 fatty acids you need. Omega-3s protect your heart by making your blood slicker, thus reducing the chances of clotting and arterial blockage.
But these days, seafood contains mercury—especially Bluefin tuna, walleye and mackerel. Supplements remove this metal during the production stage. Cod liver oil also provides vitamins A and D. According to limited research, the bioavailability of krill oil is higher than regular fish oil. If you’re a vegan going on 40, algae oil is a good option.
Spinach and collard greens are high in vitamins C and A. These vitamins fight oxidative stress, keeping your cells healthy and warding off premature aging in the process. Antioxidant vitamins protect healthy cells from degenerating at a quicker pace and keep cell mutations at bay.
Mango, avocado, hazelnut and broccoli are high in Vitamin E. This antioxidant has shown anti-inflammatory and anti-oxidative functions during in-vivo tests on human skin. If you’re thinking of working out to stay fit, a Vitamin E supplement can help reduce fatigue and improve muscle strength.
A Harvard study found that adults above age 50 have borderline B 12 deficiency. Since the body doesn’t naturally produce this vitamin, adult men need supplements.
B12 helps in the creation and proper functioning of DNA, nerves and red blood cells. Adult vegans are at a higher risk of developing this deficiency since B12 is found in dairy products and meat. A lack of this vitamin can cause cognitive difficulties, fatigue and numbness. In a major vitamin evaluation study, researchers found B12 and the other B Complex vitamins to be some of the most effective.
While the five nutrients mentioned above are vital for middle-aged men, selenium consumption has been linked to reduced risk of lung, colon and prostate cancer. Other minerals that are beneficial include magnesium and potassium. The former keeps muscle spasms at bay and regulates the levels of sodium and calcium in the body. The latter is known to control blood pressure and speed up your metabolism.
Also make sure to boost your protein intake, as muscle mass begins to decline in your 30s and 40s. We recommend this top-rated whey protein powder, which offers the best quality, with no filler in sight.
Whether you’re on the wrong side of 30 or wading through your 40s, these nutritional supplements will help ease the aging process and keep you feeling your best—without major side effects or pricy prescription medications. And that’s a win at any age.