9 Supplements Every Man Over 40 Should Take
If you’re over 40, it’s time to start paying increased attention to your health. Here are nine supplements that every man over 40 should consider taking to maintain health, vitality and youthful energy.
New research has shown that a large percentage of American men suffer from a Vitamin D deficiency. One of the best sources of this vitamin is direct sunlight, so if you work indoors or live in an area that doesn’t get a lot of rays, you may be especially susceptible. Lack of Vitamin D can weaken your immune system, lead to cognitive deficiencies and cause fatigue. Consider supplementing with 2,000 IU per day of a high-quality Vitamin D supplement for optimal health.
The fatty acids found in fish can help your heart stay strong and reduce your bad cholesterol levels – both very important for men as they age. With strong anti-inflammatory properties, this supplement can also help your skin look great and your joints feel younger. There are a number of fish oil supplements available on the market and, if you’re vegetarian, algae oil has many of the same benefits.
If losing muscle mass is one of your top concerns as you age, you should consider taking creatine supplements. Creatine is made by the body and is made up of three amino acids that supply energy to your cells. If you’re deficient, it may lead to muscle fatigue and make it more difficult to retain or build lean muscle. Creatine can be taken in pill or powder form and experts recommend supplementing with 3-4 grams per day.
Naturally occurring in the body, coenzyme Q10 manages your body’s energy supply and production drops off as you age. Not only will supplementing with coenzyme Q10 give you back some needed energy, but it can also protect against cancer and Parkinson’s and even prevent heart disease. Experts recommend 100 mg a day for men over 40.
Prostate cancer is a major concern for men over 40. Though it doesn’t get much press, boron can actually reduce your chances of developing the disease by 65 percent. Not only does boron protect your prostate, but it also can improve your concentration and memory – both issues for those entering middle age. Consider supplementing with 3 mg per day.
Did you know that magnesium is involved in more than 350 biochemical processes throughout your body? And if you’re deficient in it, you may never know as magnesium levels are notoriously difficult to test for. Needed for everything from efficient metabolism to regulated blood pressure, magnesium is critical for men over 40 – especially if you’re not eating enough leafy greens, nuts or beans. Taking magnesium in pill form can lead to some gastrointestinal distress, so some men prefer to use magnesium sprays or lotions for their supplementation needs.
If you’re having trouble losing fat and building muscle, glutamine may be a good addition to your supplementation routine. Not only does glutamine help muscle recovery during exercise, it also helps you absorb protein effectively. Some research has shown that as little as 2 grams per day can increase your growth hormones by 400 percent – a pretty staggering factor for those men suffering from declining levels of testosterone!
Vitamin C is a well-known nutritional supplement for a reason! Not only a super antioxidant, vitamin C also helps build healthy connective tissue, strengthens the immune system and wards off hardening of the arteries that can lead to heart attacks. To get enough vitamin C, you should be eating plenty of citrus fruits (or drinking citrus juices), but you can supplement with 100 to 200 mg per day for general health and go up to 1,000 or 2,000 mg per day during flu and cold season.
This ancient adaptogenic herb has been used for hundreds of years in a number of cultures and can be key in helping your body deal with the stress of aging. It’s been known to improve attention span, enhance memory and decrease fatigue as well as being a powerful antioxidant and sexual energy booster. Take 200 to 600 mg per day for optimal results.
The process of aging does not have to wreak havoc on your body. Before you jump to the conclusion that you need testosterone therapy to regain your energy and health, try one of the above nine supplements and gauge your results.