Upon extinguishing the candles on your 40th birthday cake, there is not a significant addition required to your health checklist. The need for additional medical screenings such as colonoscopy and prostate cancer test comes years later according to the U.S National Library of Medicine.
Nevertheless, if you're detecting changes physically-speaking, that's not just in your head. "As we grow older, our bodies are no same as they were at the age of 20. That's normal but it's vital to observe and acknowledge those physiological modifications," explains Chris Mohr, PhD, RD, a dietitian based in Kentucky. For effective management of these natural adjustments through nutrition choices can make a world of difference.
In this write-up we carefully detail which vitamins and minerals (including an assortment of other nutrients) are essential for cisgender men in their forties dietary regime. Please note further study is needed to completely understand the dietary requirements for trans-men or individuals assigned male at birth expressing different gender identities.
Top Vitamins and Minerals for Men in Their 40s
"While no studies clearly indicate a significant benefit of daily vitamins for individuals maintaining a balanced diet," states Starr Steinhilber, MD, MPH, an internal medicine physician and associate professor at the University of Alabama School of Medicine, "supplements can be useful in addressing any nutritional deficits."
As we get older, our taste buds evolve causing changes to how we perceive flavors. Such shifts can result in less nutritionally-balanced meals potentially leading to nutrient deficiencies, according to Dr. Steinhilber.
She adds: "Incorporating daily vitamin supplements into your dietary regimen is generally considered low risk. A multivitamin that encompasses most essential vitamins and minerals will help you stay covered should you unexpectedly have any deficient nutrients.
However, she emphasizes that it's crucially important to consult with your healthcare provider before introducing new vitamins or supplements into your routine. This step ensures they won't conflict with vital medication or underlying health conditions.
1. Vitamin D
As per the Office of Dietary Supplements (ODS), it's only after reaching the age of 71 that adults' requirement for vitamin D increases. However, most people could benefit from consuming more vitamin D in their diets, considering that almost a third of Americans are reportedly deficient in this essential nutrient according to an April 2018 study published in the British Journal of Nutrition.
It comes as no surprise since our diet includes only a few food items - oily fish like salmon, tuna and trout; liver; egg yolks - that naturally contain vitamin D. As such, most individuals resort to procuring their daily dose through fortified foods including cereals for breakfast or even orange juice and milk.
Contrary to common perception, relying on sunlight exposure alone for our bodies to generate vitamin D is not recommended due to associated skin cancer risks says ODS.
When taking supplements specifically for repletion of Vitamin levels having deficiency getting advise somewhere around three months later sending out VS blood test going by what Mohr recommends. Needing optimal VS level sitting anywhere between fifty and eighty ng/ml irrespective time making comparison effectiveness revealed option choosing largely giving preference cholecalciferol (Vitamn-D3). This may be slightly better type helping raise blood levels necessary more than equivalent quantity ergocalciferol(Vitamin-D2).
2. Magnesium
Once a man reaches the age of 31, it is recommended by the ODS to slightly increase his daily intake of magnesium from 400 milligrams to 420 milligrams. This vital mineral holds an important role in numerous functions such as protein production, managing blood sugar and pressure levels, maintaining bone health and regular digestion, as well as sleep regulation.
Mohr notes that "Magnesium is key in relaxing the smooth muscles within our blood vessels." Considered significant for heart health, various studies also highlight its positive impact on sexual performance due to improved blood flow.
Several foods are rich in magnesium like leafy vegetables, whole grain products, nuts, and seeds. Even so, around about half (48%) of American citizens fail to consume sufficient quantities according these guidelines from ODS.
3. Vitamin B12
Vitamin B12, like all other B vitamins, is deemed "essential". This means that the human body can't generate these vitamins by itself as per the information provided by National Institute on Aging.
"Primarily found in animal products, this vitamin's requirements for humans are usually met with a well-rounded omnivorous diet," explains Dr. Steinhilber. However, she highlights vegan diets as an exception since they typically do not provide sufficient amounts of B12.
Even when your intake level of vitamin B12 isn't low, you might still experience reduced levels in your body especially as you reach the age of 40 and beyond. According to Dr.Steinhilber, absorption and storage process for vitamin b12 within our system involves multiple organs and enzymes working collectively - due to advancing age this procedure often turns less effective thereby leading to gradually descending levels over time even among properly nourished adults.
Mohr advises taking multivitamins as one possible solution which generally provides adequate amounts of vitamin B12 unless blood tests reveal deficiency. Based on their suggestions we have compiled a list of top-notch multivitamins available specifically catering men alongside delivering ample quantities of Vitamin B12.
4. Zinc
Another mineral that is often overlooked, particularly among older demographics, is Zinc according to the ODS.
The health benefits of zinc are mostly associated with boosting immune function. However, recent research has also emphasized its role in prostate health — a crucial consideration for individuals above 40 who have prostates as per a November 2022 study published in the European Journal of Epidemiology.
5. Omega-3s
Mohr calls attention to the fact that the consumption of Omega-3s is notoriously low in most diets. While it's certainly beneficial to include fish as part of your dietary intake, taking an omega-3 supplement can also prove advantageous.
Omega-3 fats play a crucial role in heart health, which becomes noteworthy given that heart disease stands as the primary cause of death among American adults, according to data from Centers for Disease Control and Prevention.
Key Criteria to Consider When Choosing a Supplement
The regulatory standards applied to supplements by the Food and Drug Administration (FDA) are not as stringent as those for drugs, leading to uncertainty about whether what is indicated on the label is truly accurate.
Therefore it's crucial that you choose items that display labels confirming they've undergone third-party verification tests.
ODS mentions organizations like United States Pharmacopeia (USP) and NSF provide quality testing services for supplements via third parties.
In addition to ensuring these supplements meet specific standards of purity and strength, their accreditation seals on supplement packaging also serve as useful information source for consumers about product content.
