The Top 10 Nutritional Supplements for Men Over 30
It recently dawned on me that my health and lifestyle are greatly determined by what I eat. That’s why my nutrition matters a lot. If you are a man above the age of 30, it’s time that you take better care of your body if you want to age gracefully.
Eating foods with essential nutrients is the best way to protect our bodies from lifestyle diseases especially as we get older. I also noticed that most foods I eat have limited amounts of vitamins and minerals. This is why I have resorted to taking nutritional supplements to help me get the right amount of vitamins and minerals. Below is a list of 10 of the top nutritional supplements that I take and how they help me:
Calcium is essential for the growth and development of bones in the body. This includes the teeth and every other bone connected to the joints. This alone makes it one of the best vitamins for men over 30. In addition, calcium is also good for cardiovascular function, muscular, and nerve contractions as well as neuron signaling.
If you are not lactose intolerant like me, taking 300g of dairy per serving can give your body just the right amount of calcium. However, many scientists in 2019 have ridiculed dairy claiming that it actually robs the body of calcium. Luckily, dairy products are not the only source of calcium. In fact, there are several other sources that you can switch to, such as soya beans, nuts, and green leafy vegetables.
After looking at the best vitamins for men over 30, vitamin D tops the list. This is because vitamin D works hand-in-hand with calcium for the formation and development of strong and healthy bones. This means that both nutrients are complementary.
Unfortunately, vitamin D is one of the most deficient nutrients in America. On average, about 40% of the citizens lack this vitamin. If you’re over 30, I’d advise you to take about 600 IU (international units) of vitamin D tablets. You should also mostly focus on non-dairy sources such as fatty fish and egg yolks.
Our bodies are designed to take out that which is considered as waste. Fiber is the number one nutrient needed to facilitate excretion owing to the fact that it prevents constipation. This makes it one of the best supplements for men over 30. The roughage helps in a great way by making the entire process easier. This means that it also makes the entire digestion system work better and prevents the risk of colon cancer.
Moreover, fiber helps decrease cardiovascular disease. This is mainly because it gets rid of the accumulated cholesterol and plaque that are found in the artery walls. 2019 has been a year of raising awareness on lifestyle diseases and proper nutrition. Fiber is now ranked as the best multivitamin for men over 30, and can be included in a meal through the addition of chia seeds, nuts, and whole grains. You can also choose to employ the use of fiber supplement which can be sprinkled over the food.
Fish oil is known to be among the best supplements for men over 30. It’s also a superior source of omega-3 fatty acids that are crucial for the regulation of the body’s blood pressure and triglyceride levels. Intake of Omega-3 fatty acids helps to keep triglyceride levels low. This effect is important for the regular beating of the heart.
Other nutritionists can confirm that fish oil also helps to decrease cardiovascular diseases, metabolic syndrome, joint pain, and inflammation. The recommended serving for healthy men is 1000mg per day and 2000mg for those experiencing some heart-related illnesses.
Men above the age of 30 require lots of protein especially if they’re working out. The protein helps to facilitate tissue repairs that can occur during heavy lifting.
Magnesium is also a great choice of supplement since it helps boost muscle growth as well as relaxation. This is usually done by keeping them smooth and flaccid. This helps keep the muscles from tension caused by cramps and spasms.
Every day as you wake up, your body has to prioritize and program itself to utilize the right levels of energy. This is made possible through the production of coenzyme Q10. Interestingly, this enzyme gradually decreases as you get older. As a result, you have to get this supplement.
Recent studies show that coenzyme Q10 can help to overcome cancer and is one of the best multivitamin for men over 30. I would highly advise a serving of 100mg per day and 200mg for those under a prescription of statins, which can reduce the enzyme levels.
Of all the nutritional supplements on this list, none of them beats selenium as a cancer prevention medication. An intake of 200mcg a day can help decrease risks of various cancers such as the prostate, lungs, and colon cancer.
This supplement is so effective in combating cancer because it stops metastasis. They also force the cancer cells to self destruct.
Our body muscles contain large amounts of creatine at cellular level. This supplement helps in the production of rapid energy. It is mostly useful to men that are involved in heavy weight lifting since it helps to boost the gains and strength of muscles.
The best way to take the supplements is to add them to your protein shake. Furthermore, just 5 grams is enough for your daily dosage.
Amino acids are crucial for strength and build-up of muscles in the body. Whey protein is a bioavailable protein source, which means that it has all the needed amino acids for proper muscle build up.
A healthy dosage of whey protein is 30 grams for every meal serving.
Folic Acid (vitamin B-9)
Folic acid is a major vitamin B-9 source. It helps maintain normal blood flow by preventing any clogging that may occur in the arteries. It’s also crucial for DNA synthesis, hormone balance, and cell division.
If you are taking the tablet supplements, a good dosage is 400 mcg daily. You can also get this supplement naturally from fortified cereals, oranges, and beans.
As long as I watch over what I eat and keep taking the supplements above, I am not afraid of aging. I know that I will keep getting stronger every day. You can go ahead and try the above supplements to note the difference.