Best Supplements for Men Over 40: A Dietary Guide

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In today’s post, I want to focus on the best supplements for men over 40. I know how difficult and overwhelming it is these days to make the right choices, with so many products on the market.

Once the 40-year-old barrier is crossed, the energy and health of mature men undergo significant changes.

From age 40 onwards, protein reserves, hormones, vitamins, minerals, and trace elements are significantly reduced.

Men over 40 experience changes in their bodies, even if they sometimes refuse to acknowledge it! If women over 40 have to choose between fixing their face or buttocks, men don’t have a much better picture.

But there’s no need to be so dramatic. Still, it’s true that men’s protein reserves, hormones, vitamins, minerals, and trace elements decrease significantly after the age of 40, which is why it’s necessary to supply them with the right supplements.

What causes these changes in men over 40?

Best Supplements for Men Over 40

Every change in our organism is a consequence of a lack or decrease of certain main elements.

These are the most common causes:

What exactly happens in a man’s body after the age of 40? One of the most outstanding things is the deficit of a fundamental protein, collagen.

This affects the entire musculoskeletal elasticity of the body: there is a loss of muscle mass and tone (sarcopenia) and strength and speed (dynapenia).

Besides, physical performance and the ability to recover after exercise decrease. There is no doubt that this event drastically worsens the health of men over 50.

From the age of 35, collagen begins to diminish, losing 30% of its reserves by the age of 50.

Collagen loss directly affects the bones and cartilage, causing increased joint stiffness and pain.

Rheumatology experts warn that certain alterations in the cartilage can eventually lead to osteoarthritis, even more so when they are sedentary or suffer from overweight.

Another consequence linked to the loss of collagen is the appearance of dry skin. This becomes thinner and weaker, and wrinkles, sagging, and spots may arise.

Additional “misfortunes” associated with collagen deficit would be the appearance of gray hair and hair loss (alopecia).

Just as women begin to experience menopause between the ages of 40 and 55, men are equally subject to these episodes, characterized by a decrease in hormone levels that are also fundamental: testosterone.

The drop in testosterone is one of the main reasons for health changes in older men.

This hormone produced by the testicles and the adrenal glands has a similar role to estrogen in women (it keeps us young).

The first symptoms of andropause appear at age 40, and by age 50, up to 50% of men already have significantly low testosterone levels.

What does having a testosterone deficit mean for mature men?

To begin with, it increases body fat.

It’s not that adipocytes increase in number; what happens is that they increase in volume because fluid retention and vascular disorders also increase. Venous and lymphatic return problems appear.

This circulatory disorder (changes in the body’s blood perfusion, as defined by the experts) causes men to have less appetite, libido, or sexual desire, diminishing their possibilities of erection.

If bad hygienic-dietary habits are maintained: bad feeding, sedentarism, tobacco, and alcohol, more “reasons” are added so that cholesterol crystals and triglycerides form and diminish the “light” of the arteries.

Andropause causes a loss of minerals and other components to the body that considerably reduces energy.

This increases the risk of suffering from cardiovascular diseases (metabolic syndrome, diabetes, and hypertension).

As if all these changes in men over 40 were not enough, add a decrease in vitamin reserves, oligo-elements (trace elements), and minerals.

All these micronutrients influence the energy of the body and its ability to function.

If they are not correct, fatigue and tiredness, energy loss, headaches, insomnia, mood swings, nervousness, and even depression can occur.

Best supplements for men over 40 and what to avoid to stay healthy

Best Supplements for Men Over 40

I know that everything I’ve said so far is not very encouraging, but there’s also good news!

The transition that men go through is usually slower than that of women, so there is time to act. But you need to get to work as soon as possible!

While testosterone drop is inevitable, other changes that affect mature men’s health can be slowed down. I refer to the drop in collagen, vitamins, minerals, and other trace elements.

The best thing is to have a balanced diet, do a little exercise, and take specific supplements for men over 40 that will be very useful.

And the fact is that food, in addition to nutrients and calories, has an energetic effect on the body.

On the other hand, others should be avoided because they don’t help the organism. In contrast, others provide support, such as stimulating the immune system and antidepressant properties.

  • Salty
  • Canned food
  • Smoked
  • Cured Cheeses
  • Meats
  • Sausages
  • Sugared beverages
  • Fast food
  • Pre-cooked food
  • Refined food and industrial bakery
  • Sweets
  • White bread
  • French fries
  • Sweeteners
  • Dyes and pesticides

So much for all the foods you should avoid. You may ask yourself, what do I eat then?

I have said that there are also immunostimulatory foods and natural antidepressants that lower inflammation, improve mood, and provide stable energy throughout the day.

For starters, experts recommend switching to organic, fresh, and seasonal foods. Bet on these. What are they?

  • Fruit
  • Vegetable
  • Whole grains
  • Vegetables and sprouts

**Fruits are the main source of vitamin C if consumed fresh and raw.

Nutrition experts recommend for the autumn pomegranate, apple, pear, fig, melon, and plum; and in the winter, you should add banana, kiwi, pineapple, tangerine, and orange.

Some vegetables, such as artichoke, asparagus, cabbage, red cabbage, sauerkraut, onion, leek, and garlic, exert alkalizing properties. An alkaline diet is synonymous with a balanced body.

It’s all in the diet

Best Supplements for Men Over 40

To improve health in mature men and avoid symptoms after 40, it is recommended to eat less meat and more legumes rich in protein such as beans, lentils, chickpeas, peas, and soybeans; whole grains such as rice, quinoa, buckwheat, millet, oats.

A glass of good red wine at every meal is also a good ally. Water is essential, so between two and four glasses a day is the average you should consume. And what else?

A cup of green tea at breakfast and two more throughout the day. Use extra virgin olive oil and lemon juice to dress salads and avoid sauces.

Ah! Let’s not forget the seeds (sunflower, pumpkin, sesame, chia, and flax), seaweed (Wakame, Kombu, spirulina, Agar-agar), and the nuts.

It also adds to the list fatty fish rich in Omega 3 acids (salmon, sardines, tuna, and mackerel), yogurt, and coffee (up to four cups a day).

Another important healthy habit to improve your health is exercise – it’s time to start challenging sedentary lifestyles!

Besides, physical activity increases your energy levels, activates blood circulation, and helps you produce endorphins, the hormones responsible for happiness, improve mood, and have a natural analgesic effect.

It’s not about running a marathon, which your joints won’t allow you to do, but it’s about introducing physical activity into your day-to-day life.

Keep this in mind: practice any exercise that involves a slight but continuous effort.

Some cardiovascular activities -which strengthen the most important muscles in the body: the heart-, performed two or three times a week, such as walking, dancing (the benefits of dancing are many!), swimming or practicing Aquagym, improve cardiovascular health in men of 50 or more.

Best supplements for men over 40

vitamins and minerals

Remember I said earlier that dietary supplements could improve mature men’s health who have passed their 40’s? Well, now it’s time to talk about them.

**By the way, the one in the picture above is what I currently use (I turned 40 in 2020. However, check with your doctor to see what’s best for you.

It is estimated that 40% of men take some sort of supplements (multivitamins, vitamin B, vitamin C, and vitamin D among the most consumed).

In most cases, we do not know exactly what we need. So the first thing you should do is consult with your doctor and assess your real needs.

Here we summarize the vitamins and minerals (and even some hormones), which could help you from the age of 40 onwards:

This is probably one of the best supplements for men over 40. Why? Prostate care.

In recent years, saw palmetto has become one of the most widely sold and used herbal extracts in the U.S. and Europe to combat benign prostatic hyperplasia.

Scientific literature supports its use with high degrees of evidence.

Saw palmetto is also used in urinary disorders and migraines to promote relaxation. Some claim it’s also a natural aphrodisiac.

It is an essential fatty acid, which the body does not produce, so you must incorporate it through food or supplementation.

Numerous studies have shown that omega 3 prevents cardiovascular disease, lowers bad cholesterol, and increases good cholesterol. It prevents inflammation, as well.

It is recommended to consume between 500 and 1000 mg daily of EPA and DHA, polyunsaturated acids found in bluefish.

You can get it from nuts, vegetable oils, Brussels sprouts, spinach, lettuce, avocado, oats, flax seeds and chia, and, above all, from the consumption of bluefish (tuna, bonito, anchovy, mackerel, horse mackerel, salmon, and sardine).

This is the mineral we need for strong teeth and bones, proper blood clotting, muscle contraction and relaxation, hormone secretion (including testosterone), and to keep the heart and nerves healthy and prevent osteoporosis.

It can be obtained from milk, dairy products, mineral water, broccoli, kale, and canned fish with bones (sardines).

Ideally, you should consume around 100 mg daily.

Magnesium is an essential mineral in men since it participates in muscle contraction, the correct functioning of the nervous system, and the absorption of calcium, making the bones remain strong and reduce fatigue.

You can find magnesium in cocoa, wheat germ, almonds, brewer’s yeast, parsley, nuts, dried beans, roasted peanuts, and sunflower seeds.

An adult male should take between 400 and 420 mg daily.

Another essential trace element for the male organism, as it helps to produce hormones such as testosterone and prolactin. Say no to testosterone drop!

oysters and zinc

Studies show that it would improve sexual performance, control, and firmness of the penis at the time of ejaculation, guarantee the normal development of the testicles, and even improve the count of active spermatozoids.

A thousand thanks to zinc!

Foods rich in zinc are dark chocolate, pork, beef and lamb, crab, oysters, brown rice, eggs, pumpkin seeds and sesame, nuts, and peanuts.

The recommended daily amount is 11 mg for adult men.

Health in older men suffers in many ways, such as vision. Both vitamins A and Lutein help reduce glaucoma and counteract macular degeneration.

They are also essential for maintaining a fully functioning immune and reproductive system.

Eggs, milk, meat (beef and chicken), zucchini, pumpkin, carrots, spinach, kiwi, and grapes are rich in these vitamins.

The recommended amount is between 70 and 90 grams of vitamin A daily and up to 60 mg of lutein.

Studies say it may have a reducing effect on homocysteine, a possible cause of cardiovascular damage. It is a powerful antioxidant, so it protects against oxidative stress and free radical damage.

Deficiencies can cause cognitive problems, irreversible dementia, and depression. So make sure you’re getting enough vitamin B12.

Besides, it helps regulate your metabolism and gives you energy. It is present in meat, milk, eggs, cheese, whole grains, legumes, and brewer’s yeast.

It is recommended to consume 2.4 milligrams daily. 

Up to 40% of the population is deficient in vitamin D. The worst part is that its lack can pose a risk of osteoporosis and fractures since it facilitates calcium absorption.

Autoimmune diseases and infections may also occur.

The best way to increase vitamin D naturally is to sunbathe without protection every day for 10 minutes.

You should also eat foods such as bluefish, seafood, liver, egg yolk, whole or skimmed cow’s milk enriched with calcium, mushrooms, mushrooms, and almonds.

It is recommended to take a daily supplement of 800 international units.

This plant has been used for centuries in traditional Chinese medicine for its antioxidant and anti-inflammatory properties.

It can increase blood circulation in the penis, protect your blood vessels against oxidative stress, and prevent muscle relaxation and erectile dysfunction.

Furthermore, it improves memory, mood, and combats fatigue.

The usual is to consume 800 mg daily.

It is a tuber with invigorating and aphrodisiac properties, and benefits male fertility.

The Andean maca improves sexual desire, increases libido and improves fertility in men

It has also been shown to increase semen volume, sperm count per ejaculation, and sperm motility. Also, it contains high doses of iron.

Although there is still no consensus on the recommended daily amount, the usual dose is around 600 mg per day. In fact, most packages are sold in this format.

These hormone levels naturally decrease after age 35, leading to sleep disorders, aging, and inflammatory diseases.

According to the British Psychopharmacological Society, treatment of insomnia should begin with melatonin. In fact, it is normally used to normalize mild sleep disorders and jet lag.

It can be obtained through the consumption of rice, oats, bananas, or nuts. A nightly intake of 10 mg is recommended.

Best Supplements for Men Over 40: Conclusion

If you’re like me, a man over 40 who wants to continue taking care of his health to the maximum, apply the tips provided in this article, and I’m sure you will stay healthy and in great shape.

You’ve already seen that nutrition plays a vital role in men’s health in their 40s, 50s, and beyond.

Therefore, if you need more information or have any doubts or questions, do not hesitate to contact us or share your comments with us. Your feedback is greatly appreciated!

men over 40

Best Supplements for Men Over 40: A Dietary Guide

Joel & The Wellness Team

Hey! Joel here; A graduate of Herbalism & Naturopathic Medicine School. My team and I are passionate about finding ways to improve our lives on a daily basis and truly believe in natural alternatives of doing so before seeking traditional medications. However, always consult with your Doctor/Physician first before taking any actions regarding your health. Stay Safe and Healthy!

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