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Building Your Supplement Stack: Top Supplements for Men Over 40
Our bodies endure plenty of wear and tear over the first few decades of our lives, but we often don't start seeing the results until years later. Unhealthy habits built in our carefree youth can mean health problems in midlife. Taking a careful and comprehensive look at your overall well-being in your 40s can help benefit your present and safeguard your future.
Alongside healthy lifestyle choices, studies have shown that incorporating dietary supplements can make a big difference when it comes to your health. Men between the ages of 40-60 need a balanced intake of baseline supplements to complement their diet.
Cover Your Bases First: Building Your Supplement Stack
Give your body a full range of micronutrients with a well-rounded multivitamin supplement. Multivitamins are an effective way to ensure general well-being and prevent cardiovascular ailments, anemia, and in some cases, even cognitive decline. High-quality multivitamins let you take control of your wellness by incorporating critical nutrients into your daily diet.
Consider this when taking multivitamins: Always read the ingredients list on the bottle and ensure you get the recommended daily allowance (RDA) per your age. Multivitamins absorb best when taken with food (because they are, after all, an additional supplement, not a replacement for a healthy diet!)
Healthy fat is a critical component of any well-balanced diet, and fish oil, rich in omega-3 fatty acids, is among the best supplements for folks who don't get enough fish in their diet. Fish is one of the top natural sources of omega-3 fatty acids, which play an essential role in brain and heart health. Fish oil also acts as a natural anti-inflammatory and can aid the healing process for sports injuries or aching joints.
Consider this when taking fish oil: Ensure that any fish oil supplement you choose contains both EPA and DHA, the two essential healthy fats in fish.
Gut bacteria are good bacteria. Your intestinal bacteria support overall digestion and gut health, but they also play a significant role in improving your immune system. Gut health also plays a role in mental health—that's right, your stomach influences your mood! Improve your gut health with probiotic-rich foods like yogurt, miso, soy foods, and cultured dairy. It can be hard to eat these foods regularly, so it's helpful to take a probiotic supplement with 8-10 billion live bacteria (from one or more of the Lactobacillus family).
Consider this when taking probiotics: The best time to take probiotics is before bed.
Going Beyond the Baseline: Additional Supplements to Consider
Saw palmetto comes from a palm tree native to the southeastern United States and is commonly used to support prostate and urinary health. As you age, your prostate gland grows and puts pressure on the bladder, which is why older men wake up to urinate more frequently. Saw palmetto can be used as a proactive and non-invasive strategy to reduce prostate inflammation and prevent future complications.
Coenzyme Q10 is a major energy source that powers your heart and cells. Men over 40 with high cholesterol are often on medications called statins, which can reduce your body's Coenzyme Q10's activity. Consult your doctor to see if a daily dose of 30 to 60 milligrams of CoQ10 is right for you. As always, talk with your physician to find the proper dosage and supplement type for your body.
ALPHA LIPOIC ACID
Alpha Lipoic Acid or ALAs help regulate blood sugar in your body, especially if you're prediabetic. As you grow older, your body's ability to use this glucose becomes resistant. ALA is unique because it is the only antioxidant that is both fat- and water-soluble, which means it can reach virtually every cell in the body! ALA is also a super antioxidant that recycles Vitamins C and E and supports brain and liver health.
Magnesium is often flushed from our bodies when we consume caffeine, alcohol, or diuretics, which is why many people are magnesium-deficient. This mineral helps your body modulate stress and maintain bone elasticity. Magnesium supplements are particularly beneficial for men over the age of 50, an age group that tends to be more susceptible to low magnesium levels. Magnesium is also a key player in the production of testosterone.
You can find magnesium in leafy greens, dried fruits and nuts, and brown rice. However, because of soil depletion and the nature of processed foods (like grains), magnesium supplementation is often recommended.
Selenium is a powerful antioxidant and trace element found in brazil nuts, fish, and organ meat. Antioxidants like selenium can potentially neutralize the dangers of free radicals that lead to inflammatory diseases (the leading cause of arthritis and heart disease) and other problems associated with aging.
Consider this when taking selenium: The recommended daily allowance for men over 40 is 55 micrograms. Some multivitamins include selenium, so check your labels to be sure you're not exceeding the RDA.
Do you need help figuring out your supplement stack?
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