It’s hard to be a world-class athlete when you’re in your 40’s.
Why? Your body changes as you age.
Take muscle mass, for instance—studies have shown that an average person will lose 1% every year by the time they’re in their early 30’s.
We might not be able to stop the clock, but we can stay on top of the game by taking supplements. After all, it’s not uncommon for us not to get all of the nutrients that we need from our meals.
Perhaps you’d like to start supplementing your diet? Want to know what the best vitamins for men over 40 are? If so, be sure to read on!
10 of the Best Vitamins For Men Over 40
Body changes will become more noticeable once you hit your 40’s. That doesn’t mean that your health has to go downhill, though.
Why not keep yourself healthy by taking one of these vitamins?
1. Vitamin D
Vitamin D is unique in that the body is capable of producing it from sunlight. More specifically, our cells absorb the sun’s UVB radiation, which is used as energy for Vitamin D synthesis.
What does the vitamin do? It helps to increase the absorption of calcium, which is crucial for proper bone health. Too little Vitamin D can result in misshapen bones, a condition known as osteomalacia.
Low levels can also lead to fatigue, muscle pain, hair loss, and weight gain.
2. Vitamin B12
Vitamin B12 is an essential vitamin that the body is not capable of making on its own. It participates in several processes including the regulation of blood and nerve cells.
It also helps the body synthesize DNA, the genetic material that makes us who we are.
Vitamin B12 is present in foods such as eggs, fish, meat, and dairy products. It’s also available as an oral supplement.
Prolonged deficiency can lead to nerve damage, vision loss, muscle weakness, anemia, and heart palpitations.
3. Vitamin B9
Vitamin B9, also known as folic acid, is vital for many of the body’s functions. For instance, it’s required for the production of red blood cells and the synthesis of DNA.
Maintaining healthy folate levels will help to protect your cardiovascular system. It will also decrease your risk of colon, pancreatic, and esophageal cancers. It can also prevent mood disorders.
Studies have also shown that it can boost sperm count in men.
Magnesium is an important mineral that plays over 300 roles in the body. It regulates protein synthesis, blood pressure, muscle function, and much more.
For this reason, it’s a good idea to eat magnesium-rich foods such as tofu, whole grains, nuts, and avocado.
Magnesium supplements are also available for those who are unable to get the necessary amount from their diets.
Low levels can result in several symptoms including muscle spasms, poor coordination, nausea, cramps, and loss of appetite. In severe cases, it can cause seizures and personality changes.
Potassium is an essential macromineral that’s required by the body. It regulates fluid balance, nerve signals, and muscle contractions.
It also controls the electrical activity of the heart.
Proper intake can reduce blood pressure and the risk of cardiovascular disease, including stroke. In one study, those who consumed potassium had a 49% lower risk of death from ischemic heart disease.
6. Fish Oil
Fish oil is rich in omega-3 fatty acids, a nutrient that has been shown to prevent heart disease. It can also improve eye health.
More specifically, it helps to prevent dry eye and macular degeneration.
In addition to that, fatty acids play important roles in growth, brain function, and inflammation. Deficiencies may result in several health issues including arthritis, cardiovascular disease, and some cancers.
7. Coenzyme Q10
Coenzyme Q10, also known as CoQ10, helps to generate energy. It also serves as an antioxidant in the body.
In other words, it protects the cells from free radicals.
While the body naturally produces this compound, its production declines as you get older. For this reason, older people tend to be more prone to CoQ10 deficiencies.
Low levels are associated with conditions such as diabetes, heart disease, and cancer.
Creatine supplements are popular among bodybuilders and athletes. The reason is simple—it helps to increase muscle mass and strength.
In one study, supplementation increased weightlifting performance by 14% and strength by 8%.
Studies have also shown that creatine has neurological benefits. For instance, it fights against certain conditions such as Alzheimer’s disease, Parkinson’s disease, and Huntington’s disease.
Calcium is necessary for building and maintaining strong bones. More than 99% is found in your bones and teeth.
If levels are too low, your body will take the mineral from your skeleton; this will weaken your bones. Considering this, it’s crucial that you consume the proper amount—either through your diet or supplementation.
Aside from bone health, calcium is also involved with the release of hormones and the sending of nerve signals.
Glucosamine naturally occurs within the body, however, that doesn’t stop it from being a popular supplement.
One of its main roles is to support the development of healthy tissue between the joints. It also possesses powerful anti-inflammatory properties.
As a supplement, it’s often taken to treat the symptoms of joint disorders such as osteoarthritis, osteoporosis, and rheumatoid arthritis.
It might also have beneficial effects on inflammatory bowel disease, glaucoma, and multiple sclerosis.
Your Well-being Is Important
And there we have it—some of the best vitamins for men over 40. Remember, you might not be getting everything that you need from your diet.
Why not treat your body to some supplements? It definitely deserves it.
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