In this day and age, healthy living requires a few things: eating well, exercising, rest, and taking supplements.
And while it’s noble to try and eat as organically and locally as possible, the soil your fruits and vegetables grow in often lack the nutrients your body needs to thrive.
That’s where supplements come in. When done right, they can be a powerful (and often necessary) way to fill in the gaps where food alone doesn’t cover.
And for men, this can be especially important. Recent data suggests that 32.7% of men over the age of 50 don’t get the vitamins, minerals, and other nutrients they need to feel their best (1).
In this article, we’ll cover vitamins and dietary supplements for older adults, especially if you’re a man over the age of 50.
Common Health Concerns in Men Over 50
What’s the deal with vitamins, anyway? And why do you need to take them as you get older?
As much as you might want to live forever, your body is constantly in the cycle of destruction, repair, and rebirth.
The older you get, the more things begin to change. Your bones begin to lose density, causing them to grow weak and brittle. Muscle building hormones like testosterone start to decrease, which can cause you to lose muscle mass and strength. Your skin gets drier, and your vision isn’t as sharp. Even your cell membranes take on changes, making it harder for your tissues and organs to receive oxygen. This can lead to feeling tired (2).
Not only that, if your diet, lifestyle, or genetics aren’t in prime condition, you run the risk of developing heart disease, diabetes, arthritis, cognitive disorders, and more.
So what are the top nutrients you need to look for in order to slow down these processes?
Also known as Retinol, Vitamin A plays an important role in healthy eyesight. It also acts as an antioxidant. Natural food sources include eggs, carrots, mangoes, and milk. If taking a supplement, aim for 900 mcg per day (3).
Thiamin is a B Vitamin that helps your body turn carbohydrates into energy. Most people get enough of this water-soluble vitamin through their food, but if you need to supplement aim for 1.2 mg daily (4).
This vitamin, also called Riboflavin, helps your cells develop and metabolize food and medications. Men over 50 are recommended to get at least 1.3 mg in per day (5).
Getting enough Niacin into your diet can help reduce your risks for high cholesterol later. If you’re looking to supplement, try to get 16 mg in per day (7).
An important player in the role of energy production, Vitamin B6 helps keep you going. Food sources of this vitamin include beef liver, fish, fruits (except for citrus), vegetables, and potatoes. If you choose to supplement, aim for roughly 1.7 mg per day (8).
Keeping your blood and nerve cells healthy is a big job, and Vitamin B12 plays a crucial role in this process. As you age, the amount you’re able to use decreases. Natural food sources include poultry, fish, meat, and dairy. This is one of the most popular vitamins to supplement, and most men over 50 can take up to 500 mcg per day (9).
A powerful nutrient that’s famous for it’s anti-aging properties, Vitamin C is something to always keep on hand. Great food sources include citrus fruits, bell peppers and kale. In supplement form, anywhere between 90-2,000 mg/day is enough (12).
This powerful antioxidant helps protect your eyes, skin and other tissues from oxidative stress and inflammation. Good food sources include eggs, nuts, spinach, and broccoli. If you’re taking a supplement, about 15 mg per day is sufficient (11).
A hormone often thought of a vitamin, Vitamin D helps your body absorb calcium, supports your immune system, and can balance aspects of mental health. It’s not a nutrient found naturally in foods, so you need to get it through supplementation or fortified foods. Men over 50 can take up to 600 IU a day (10).
Strong bones require both calcium and Vitamin K. How? Vitamin K helps your body create the proteins necessary for building bones, regulating blood calcium levels, as well as clotting blood. Eating foods like kale, blueberries, cheese, and eggs are a great start. If a supplement is needed, aim for about 120 mcg per day (13)
Back to You
Getting older doesn’t have to be something you dread. In fact, it can be a time of great reflection, fun, and opportunity to pass on to the next generation.
For men over 50, this season can be a challenging time. Your body starts to take on changes, and with that means a change of lifestyle. You may have to give up certain things or add new things to your routine.
If your goal is to stay healthy0, there are some things you can do. Eating a balanced, healthy diet, getting regular exercise, and taking supplements can help replenish your body with the vitamins and minerals it needs to operate at its best.
Many in the medical community have studied specific vitamins and minerals men over 50 should focus on, along with appropriate doses. If you’re on medications for any existing health condition, speak with your doctor before starting a vitamin regimen as there may be interactions.
Do you know a man over 50 who would benefit from this? Send this article their way today!
✝✝This noted statement is based on independent research and is not necessarily the opinion of the author