10 Do Or Die Supplements Every Man Over 30 Must Take

10 Powerful Supplements That Are A Must For EVERY Man Over 30

The truth of the matter is, as we rack up the mileage on our bodies and get older, our bodies start to need a little more maintenance than usual. We’re no longer spring chickens.

 

Granted, some men need it more than others.

But one thing we can all agree on is that there isn’t a single man out there who wouldn’t stand to gain from taking good care of himself as he piles on the years.

Exercising and staying in shape is an integral part of that upkeep. However, you also have to ensure that your body is appropriately being nourished, which is all the more important if you regularly work out.

Put it this way – as you put on the years, time wears your body down. The solution is to build it back up to continue functioning to the best of its capability.

What that means is you have to keep a healthy diet and take the best possible supplements, so your body is constantly nourished and firing at all cylinders – especially when you start thumbing your way up to your late 30’s and beyond. This is a good time to get your testosterone checked and even if it isn’t low you may want to start taking a testosterone boosting supplement. 

Let’s take a look at some of the most essential and male-boosting options for men who are determined to take control of their overall health.

 

 

Multivitamins

It’s okay to admit it – it’s just impossible sometimes to constantly stick to an optimal diet, especially on busy days.

There are days when you just know you’re going to hit the old Mickey D’s down the road for a quick Big Mac, even when you already know it’s probably not the best choice if you’re trying to keep to a strict diet. However, the right multivitamin will help fill in the blanks that deficiencies in these nutrients make, even if it could never take the place of a sound diet.

Multivitamins should cover most men’s different dietary needs and should be formulated in such a manner. For instance, men require more selenium but less iron than women, so a good multivitamin should account for that difference.

Men who used daily multivitamins, for instance, were linked to a reduction in cancer risk.

Multivitamins also may help support your immune system in staying in perfect function, so it can help prevent viruses and illnesses like colds and the flu.

 

How to Best Take Multivitamins?

Men have different nutritional requirements, as opposed to women. That’s why a men’s multivitamin supplement is a sound choice. A good rule of thumb is to see if it contains a wide array of vitamins and minerals, including the stress-fighting B-vitamins, vitamins C and D, and minerals like magnesium (magnesium boosts recovery and sleep) and selenium.

Do remember that you don’t need to choose a multivitamin that comprehensively provides 100% of your daily needs because it is understood that you should get the rest of your nutrients from your diet. Think of it as an extra layer of security that keeps your body nourished in the event of a deficiency. That’s why you must choose a high-quality supplement by a tried and tested brand with all the nutrients you need.

 

 

Fish Oil

Omega-3’s are essential fats found in oily fish like salmon and tuna, seafood, walnuts, flaxseeds, walnuts, and chia seeds. They are fats that play an important role in human health. EPA, DHA, and ALA are used to support brain health, reduce inflammation, and lessen the risk of multiple chronic diseases, particularly in men. Men who take omega-3 supplements were found to have a lower risk of prostate and lung cancers and heart disease.

Moreover, many supplements might also contain omega 6 fatty acids or vitamin C. Omega 6 fatty acids can be found in protein-rich poultry, eggs, nuts, oily fish, whole-grain breads and cereals, as well as sesame seeds.

 

How to Best Take Fish Oil?

There are many different omega-3 supplements available, and their effects differ based on where the omega 3 fatty acids are derived. That’s why you need to make sure that you get enough omega-3’s from your fish oil supplement of choice.

There are fish oil supplements that may be contaminated with heavy metals, so it is important to know where the manufacturer sourced the omega 3 fatty acids. Oil derived from smaller fish is unlikely to be as contaminated due to their inability to store large amounts of heavy metals and toxins.

 

 

Probiotics

The body contains more bacterial cells than human cells. As we learn more about the bacteria that are abundantly present in our bodies, we understand the important role they play in maintaining our health.

Healthy bacteria colonies in the body may improve your mood, reduce inflammation, and support better nutrient absorption. These bacteria also assist body indigestion.

Not only that, but probiotics may also help you reduce weight. A 2010 study found that subjects who took Lactobacillus gasseril, a probiotic, had less weight around the midsection and hips and lose around 1.5% of their body weight without massive changes to their diets.

 

How to Best Take Probiotics?

Probiotic content is measured in CFUs or colony-forming units. Dosage may vary depending on the bacterial strain your supplement is using.

Our best advice is to find a supplement that offers many various bacteria strains to get the most out of your daily probiotic supplement unless you have more particular health requirements.

 

 

Vitamin D

Do you get enough sunshine? You should be. Studies have shown that over 40% of American adults suffer from vitamin D deficiency. Even worse, people who live in cold climates, or those with darker skin, have an even higher vitamin D deficiency rate.

These high deficiency rates are proof positive that we spend too much time indoors. Why? Because the body can produce all the vitamin D it requires just from the sunlight.

Vitamin D is a fat-soluble vitamin that plays a critical role in building and maintaining bone health and supporting your immune system.

Vitamin D is also vital to men’s health because it acts as a hormone that creates other hormones, including testosterone. In 2011, a study reviewed the impact of vitamin D on testosterone. It was found that subjects who took a vitamin D supplement saw a significant increase in testosterone levels, apart from supporting better bone health and strength.

 

How to Best Take Vitamin D?

The best way to determine whether you need a vitamin D supplement is to take a blood test. This will determine whether you have any vitamin D deficiency that needs addressing. 

Depending on the extent of your vitamin D deficiency, your doctor may recommend either a vitamin D supplement or a high prescription dose.

According to experts, the recommended daily allowance for vitamin D is 600 IUs, but this figure is too low. Therefore, it is generally recommended to take a supplement that has at least 600-1000 IU to maintain healthy vitamin D levels. Otherwise, you may consider spending more time outdoors. However, it’s always a good idea to take a vitamin D supplement once per day, especially when men hit a certain age.

 

 

ZMA

ZMA, or zinc magnesium aspartate, is an increasingly popular supplement among professional bodybuilders, athletes, and fitness junkies.

ZMA contains zinc, magnesium aspartate, and vitamin B6, and it may help support lean muscle growth, strength, and recovery. ZMA supplement manufacturers assert that the supplement’s zinc content can help boost testosterone, while the magnesium content helps improve recovery and sleep quality.

While ZMA research is still ongoing, it is known that consuming ZMA may provide a host of other benefits, such as improved blood sugar, immunity, and mood – particularly if for men dealing with such nutritional deficiencies.

 

How to Best Take ZMA?

ZMA dosages ranging from 30 mg of zinc and 450 mg of magnesium (as well as vitamin B6 content) generated positive effects on improving hormone and strength levels for men.

Clinical research confirms that taking ZMA one hour before sleeping or one to two hours after eating helps maximize uptake and utilization of its nutrients. Taking ZMA before sleeping also helps improve sleep quality, thanks to its magnesium content.

An important note to remember about ZMA is not taking it with dairy or foods that are particularly rich with calcium. That’s because taking food with ZMA interferes with the body’s absorption of its zinc and magnesium content.

On the other hand, zinc hinders amino acid uptake. One of the best ways to improve ZMA absorption is by taking BioPerine, a black pepper-derived compound that enhances the absorption of nutrients in the body (or a supplement that contains BioPerine).

 

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L-arginine

L-arginine is a conditionally essential amino acid that is a critical component of nitric oxide production. Nitric oxide is a key component of various bodily processes and functions, including cellular communication, mitochondrial function, and blood flow regulation.

Amino acids are the building blocks of protein. The body creates nonessential amino acids, but essential amino acids aren’t. Hence, they need to be obtained through dietary intake.

L-arginine becomes an essential amino acid in certain circumstances such as infancy, critical illness, trauma, and pregnancy.

L-arginine is also a precursor to glutamate, creatine, and proline, which are essential immune system-supporting amino acids, apart from T-cells, which are white blood cells key immune system actors.

Due to the many vital roles L-arginine plays, its deficiency can cause serious health conditions involving cellular and organ function disruption.

Meat, poultry, nuts, dairy, soy, and fish are rich in L-arginine, and the body’s average daily intake of L-arginine from such foods is approximately four to six grams. 

L-arginine can also be obtained through supplements in liquid, capsule, powder, and tablet from pharmacies, groceries, and supplement stores.

 

How to Best Take L-arginine?

While L-arginine is generally safe, No single standard dosage exists. Studies have used varying amounts depending on the conditions they are looking to treat. However, while higher doses are typically used in clinical and research settings, it is recommended that L-arginine supplementation should be kept under 9000 mg a day to avoid gastrointestinal discomfort.

A common dosage found in supplements is from 1.5 to 3 grams per day. L-arginine is best taken in between meals for optimal absorption as a single amino acid.

Studies have indicated that for men struggling with erectile dysfunction, 1.5 to 5 grams of L-arginine may significantly reduce its symptoms. L-arginine has also been found to have some benefit for blood pressure regulation, athletic performance improvement, and angina.

 

 

Saw Palmetto

Saw palmetto is a small shrub and palm native to the southeastern United States and Europe.

Since time immemorial, saw palmetto had been used for its medicinal properties. These include improving prostate health, regulating hormone levels, and preventing hair loss in men, apart from reproductive and urinary support.

Saw palmetto might help men with benign prostate hyperplasia (BPH), a condition leading to prostate enlargement that puts stress on the urethra. Due to the additional urethral pressure, BPH causes frequent discomfort, urination, or difficulty trying to urinate.

Furthermore, saw palmetto also increases testosterone levels, which reduces inflammation on the prostate lining, relieving the symptoms above. It’s also seldom used to improve prostate health before prostate surgery.

 

How to Best Take Saw Palmetto?

Saw palmetto is found in tablets, liquid tinctures, capsules, extracts, and whole dried fruit. The regular dose is 160 mg twice a day.

Note: if you are already taking medication for BPH, consult your doctor before going on a saw palmetto supplement. Additionally, saw palmetto should be avoided by men taking anticoagulants because it can cause vertigo and gastrointestinal discomfort for some.

 

 

B-Complex Vitamins

Do you find yourself lacking in energy and dealing with way too much stress? You might find B-complex beneficial in managing stress and increasing energy.

B-complex is composed of eight water-soluble vitamins that help the body consume energy from the food we eat. These include vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6, folate, vitamin B12, and biotin.

Any deficiencies in the B-complex vitamins take a significant toll on the body’s inherent ability to manage stress, therefore increasing inflammation and oxidative stress. The latter two are responsible for making us feel devoid of energy and haggard. Stress and inflammation also increase the risk of chronic diseases.

 

How to Best Take B-Vitamins

As B-complex vitamins are water-soluble, no major risk of toxicity is present. You may notice a neon-yellow tinge to your urine as you take B-complex vitamins; however, it is a perfectly normal consequence that poses no danger at all.

You may find that your multivitamin supplement has most of the B-complex vitamins that your body needs, but if you need further assistance with stress management, it would help take a separate supplement.

Good dietary sources of B complex vitamins include fruits and vegetables (particularly green leafy vegetables), whole grains, and animal protein. Make it a habit to include such foods in your diet.

 

 

Ashwagandha (KSM-66)

Ashwagandha is an ancient Ayurvedic medicinal herb classified as an adaptogen, a substance that may help your body deal with stress.

Ashwagandha provides a host of other health benefits, such as cognitive improvements, reduced blood sugar and cortisol levels, and managing anxiety and depression.

KSM-66 is an ashwagandha extract that contains the highest-concentration, full-spectrum benefits of ashwagandha that has been shown to boost athletic performance, muscle growth, strength, and endurance during strenuous training. Additionally, it may help tired muscles to recover faster while reducing and managing your body’s stress levels effectively.

 

How to Best Take Ashwagandha (KSM-66)

Ashwagandha is generally safe to take for most healthy adults. However, the recommended dosage may vary depending on the type of supplement. Extracts are more effective than dry ashwagandha root or powder, however, so be sure to know exactly what you’re getting and follow the directions on the labels.

Ashwagandha is best taken one capsule in the morning and another capsule four hours before sleeping. This ensures that you get the energy-boosting effects of KSM-66 in the morning while enjoying its relaxing effects at night for better sleep and recovery. You can take ashwagandha with or without food, typically one serving per day.

Standardized root extracts are commonly available in 300 to 500 mg capsules. These are available from health food stores, online stores, and other retailers.

 

 

Coenzyme Q10 (CoQ10)

Coenzyme Q10 (CoQ10) is a naturally-occurring substance containing antioxidant characteristics and helps the body make more energy. It also has proven heart health benefits.

CoQ10 production slows down to a trickle as men age, which may lead to increased chronic disease risks, such as cancer and Parkinson’s. Low CoQ10 levels also contribute to speeding up aging, making you look older than your age is.

Statins, which reduce blood cholesterol levels, rank as the most prescribed medication in America. Men who are taking statins to address their cholesterol further reduces CoQ10 levels.

CoQ10 brings many benefits to the table. CoQ10 supplementation reduces the most common side effects of statins, such as muscle pain, while reducing heart disease risk and improving heart health. Men who are taking statins are recommended to take CoQ10. As a bonus, CoQ10 also helps sperm concentration and motility in infertile men, according to a 2013 study. The nutrients that CoQ10 brings for reproductive health improvements are valued for men age thirty and above because this is when testosterone levels slip.

 

How to Best Take CoQ10

As the body creates CoQ10 by itself, there is no recommended daily allowance for CoQ10. If you wish to take it as a supplement for reproductive or heart health, then the recommended dosage lies between 100 to 200 mg per day.

CoQ10 is best taken with a meal as it is a fat-soluble substance, making it better absorbed with a little fat content.

 

 

Conclusion

As you can see, men have many different health concerns as they age. When men hit a certain age, it may be difficult to get enough of all the necessary nutrients just from the foods that they eat. Not all men can constantly stick to a healthy diet rich in protein, fruits, and vegetables, as well as regular exercise. Fortunately, these health concerns are addressed by tailored men’s health supplements that can be taken one serving per day.

Maintaining prostate, joint, heart, and digestive health should be on your radar to help you live a long and healthy life, and supplements are a tried-and-tested way of achieving that. Here’s to your continuing good health.

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Jack Davis

I am the editor of Uncivilized Man. I am 37 years old with 3 great kids. I received my Master's degree in Psychology and have been a private practice therapist focusing on helping men to optimize their lives.

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