Good news for American men: the life expectancy gap has narrowed to 76.7 years for men and 81.3 years for women. However, men often push their bodies to the limit—working and playing hard, frequently under stress. They might opt for a burger or pizza instead of planning nutritious meals and often skip regular doctor visits.
As men age, the risk of common health conditions such as cardiovascular disease, prostate cancer, high blood pressure, stroke, skin cancer, and diabetes increases. Along with diet and lifestyle improvements, these key supplements can help fill nutritional gaps and shortcoming, while supporting wellness and vitality, especially for men 40 and older.
B-Complex
B-Complex vitamins are a group of water-soluble nutrients that play a crucial role in converting food into energy and supporting various bodily functions. When the body is under stress, it requires more of these vitamins, making a high-quality B-complex supplement essential for supporting energy production and maintaining energy levels.
Research indicates B-vitamins can help lower homocysteine levels, which are associated with inflammation in the brain, blood vessels, and peripheral nerves. High homocysteine levels are linked to neuropathy, cardiovascular disease, diabetes, and depression. The relationship between depression and heart disease (coronary artery disease) highlights the importance of managing homocysteine levels, as they could be a common factor in both conditions.
Vitamin B12, specifically, is found in animal products like meat, shellfish, milk, and eggs. Vegans and individuals over age 50, who may have difficulty absorbing B12 from food, can benefit from supplementation.
Because is found in meat, shellfish, milk, and eggs, vegans may benefit from taking a supplement, as may some people over age 50, who develop trouble absorbing B12 from food.
Recommended Dose: Choose a supplement with up to 50 mg each of vitamins B1, B2, and B3. The amounts of other B vitamins in supplements tends to be relatively consistent in supplements.
Omega-3 Fats
Incorporating more omega-3 fatty acids into your diet — through fatty fish like wild salmon and fish oil supplements — is one of the healthiest choices for men. Plenty of research exists as to why essential fatty acids are important. Omega 3's support brain health, heart health, and optimal wellness (feeling good day to day).
Another crucial health tip is consuming omega-3 and omega-6 in a balanced ratio to maintain health. When out of balance, excess intake of omega-6 promotes inflammation, increases blood clotting, and depresses the immune system.
Recommended Dose: Experts recommend 500-1000 mg EPA+DHA per day to maintain health and avoid deficiency.
Therapeutic doses of EPA+DHA range from 1 to 4 grams per day.
To support a healthy inflammatory response in the body, clinical studies suggest a minimum of 3 grams of EPA and DHA. Read the supplement facts on the product to know how much individual EPA and DHA you are getting.
Lycopene
Lycopene is a powerful carotenoid responsible for the red color in tomatoes, papaya, watermelon, red cabbage, grapefruit, mango, guava, and carrots. It increases antioxidant activity in the body, which helps eliminate damaging free radicals and protect against DNA damage.
Lycopene also proves to support heart health by promoting healthy blood pressure and maintaining normal levels of C-reactive protein (CRP), an inflammation marker. High lycopene blood levels are linked to a reduced risk of prostate and other cancers, and lycopene-rich tomato paste can help protect against UV skin damage.
As a fat-soluble nutrient, lycopene is better absorbed when consumed with fats like avocados, olive oil, nuts, or seeds.
Recommended Dose: 10–30 mg of lycopene daily. Include more tomato paste in your diet for optimal benefits.
Magnesium
Magnesium is essential for over 300 biochemical reactions in the body, yet as much as 80% of the population is deficient! This crucial mineral supports the immune system, regulates muscle and nerve function, controls blood pressure and blood glucose levels, and aids in the formation of bones and teeth, among other vital functions. Find out of you're deficient in magnesium here.
Supplementing with magnesium supports men's colon health. Additionally, magnesium can promote relaxation and restful sleep.
Recommended Dose: Start with 250 mg of chelated magnesium. Consider choosing a liquid or powder form for better absorption.
Vitamin D3
Despite numerous studies highlighting its importance, many people still have inadequate levels of Vitamin D3, a critical nutrient. Vitamin D deficiency has been linked to poor immune function, cardiovascular health issues, depression, inflammatory bowel disease, osteoporosis, and hormone imbalances.
Vitamin D is a fat-soluble vitamin, meaning your body stores it in tissues for long-term use. It takes a very high amount of vitamin D before it becomes harmful. To boost absorption, choose a liquid vitamin D supplement suspended in a healthy fat like olive oil or MCT oil (avoid sunflower oil or other fats high in omega-6s). For optimal absorption, take your vitamin D supplement with a meal containing fat, such as nuts, avocado, olives, or full-fat dairy.
Recommended Dose:
- The Vitamin D Council recommends 5,000 IU/day.
- The Food and Nutrition Board recommends 600-800 IU/day.
- The Endocrine Society recommends 1,500-2,000 IU/day.
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Bottom Line: Men's bodies have unique health and nutrition needs. It's essential for men to take supplements specifically formulated to meet those needs.
Kelly Harrington, MS, RDN
Registered Dietitian Nutritionist for Healthy Goods
