In order to talk tell you what I feel are the best supplements for men over 40, I have to start with this, aging sucks. But it isn’t all bad. And I’m not talking about that “wisdom” stuff. There are plenty of old idiots. There actually are some physical benefits to being older. For one thing, if you’ve trained for several years, muscle memory is entrenched and keeping muscle is easier. Of course, you can’t expect to grow much more muscle after 45 or so (not without PED’s at least) but maintaining muscle usually requires a 20-30 minute workout 3-4 times a week. Pump the muscle up to let it know it needs to remain strong, and boom…you’re done. Pretty cool, eh? That’s the payoff for a lifetime of weight training.
But what about nutrition and supplementation. Doesn’t that change? Aren’t the requirements different? Yes. But not as much as you might think. it’s more of a “tweaking’ than anything else.
Although 40 is hardly “old” in that it’s still early to feel the ravages of old age, it’s a good time to start preparing for it in an effort to prevent the inevitable decline. In a way, this is a very new concept. Just 20 years ago, no one thought in terms of remaining young into their 50’s. Aging was just accepted. The cells do not replicate as quickly as they once did, and everything starts to go. (Bummer). The skin loses collagen and starts to sag. (That’s the real reason for sagging skin. Not gravity. Not sunlight. It’s loss of collagen). Bones become brittle. Fat builds up around the waistline. Hormones drop and along with it, so does muscle mass. And that’s that. Whataya gonna do? But in the last few decades it’s been proven that doesn’t have to be the case. People are looking and feeling great into their 60’s and 70’s! With proper nutrition, regular exercise (including resistance, cardio, and stretching) and advancements in supplementation, the aging process can be slowed to a near standstill.
In order to best understand the methods necessary to achieve the benefits of youth along with maximum health, fitness, strength and muscularity, let’s start with some basics.
The Top 10 Best Supplements For Men Over 40
- Vitamin D
Vitamin D was once thought of as a nutrient that can be overdosed since it’s fat soluble and remains in the body. But it’s pretty much accepted tenet that most people are deficient in it. Plus, older adults need more calcium and vitamin D to help maintain bone health. The standard old “food pyramid “ method would be to suggest calcium rich foods such as three servings of low-fat or fat-free milk and /or yogurt every day. O There’s also fortified cereals and fruit juices, dark green leafy vegetables and fish. But the truth is, no amount of food will provide the vitamin D levels you can get in a simple pill. Even a basic multi vitamin will usually have enough Vitamin D to cover your needs and a little “extra.” Sometimes you can get your vitamin D from mushrooms as well.
Here is the vitamin D that I recommend.
Calcium is different. Calcium is not a micronutrient that has a daily allowance that can fit in a pill. You’d need to take several large pills or capsules to achieve that. But it’s worth it — especially if you don’t tolerate dairy very well, which is something that tends to happen later in life. (Yeah, I know — more suckiness).
The digestive system can get a little sluggish as we get older and less active. So eating more fiber-rich foods is the way to stay regular. Fiber can also help lower your risk for heart disease, control your weight and prevent Type 2 diabetes. Whole-grain breads ,beans and peas ,along with fruits and vegetables are good sources but fiber can also be obtained through supplements, most commonly psyllium husk powder capsules. Psyllium is the main ingredient in those gritty drinks that help regularity but taking the pills with lots of water works just as well. Another way to draw water into the digestive tract is to take extra Magnesium. 500 mgs a day before bedtime is good since magnesium also acts as a muscle relaxant.
Some people have a hard time with fiber since it isn’t easily digested (which is why the body tries to eliminate it , thus “pushing things along”! ) But there’s also SOLUBLE fiber, which is a more gentle form of fiber since it can dissolve in the digestive tract. Apple Pectin is a great soluble fiber that also may help remove plaque from the walls of the arteries.
4. Extra B12
Many people older than 50 do not get enough vitamin B12. Lean meat and some fish and seafood are sources of vitamin B12. But here’s something you won’t often hear. B12 by itself is essentially worthless. All the B vitamins must be in the complex, otherwise they are not absorbed. Every food in haute that contains the B vitamins has them in the complex. This is why Vitamin B 12 “shots” are a total waste of time, effort and money. Of course, it’s likely you’ll have some of the complex in your bloodstream with which the B 12 to “bond”, it’s usually not necessary to take it on its own when a B complex supplement is relatively cheap. Also, a basic multi usually contains far more then the recommended Daily Allowance of the B’s. However, B vitamins are water soluble and do not stay in the system longer than 24 hours . They’re excreted in the urine so you need constant ingestion throughout the day. This is why so many people have signs of anemia, not due to an iron deficiency. It’s because they go too long without eating food that has sufficient B vitamins. So, along with a multi, and addition B complex is recommend. If you want to take and additional B 12 on top of that, go for it. It won’t hurt.
Heart Health and Cholesterol Supps
5. CoQ 10
CoQ 10 is what fuels the heart and taking just 10 mgs a day can help keep it strong and healthy. Many CoQ 10 supplements are dosed up to 100 mgs but that’s just overkill.
Here is my recommendation for a CoQ 10 supplement
Hawthorne has been shown to strengthen cardiac tissue. It also lowers cholesterol and acts as a mild sedative so like magnesium taking it at night would be a good idea.
Arjuna is an Ayruvedic herb that has also stood up to rigorous testing by the AMA. It lowers LDL very effectively to the point where even if the patient needs cholesterol medicine, he can take much less if using Arjuna.
8. Healthy Fats
Healthy fats are also a welcome addition to the “old timers” arsenal of supps.
Oils are easy to get within the diet if you use a lot of olive oil and eat a lot of fish.
If not you can supplement with healthy oils. Check out this article on the top 6 fish oil supplements.
This goes without saying. Without protein, muscle tissue cannot be grown or even replenished As we age, we’re more susceptible to muscle loss so taking in extra protein in the form of a powdered drink mix is the smartest thing you can do. Check out the best protein powders here.
10. Testosterone Support.
What may be most important of all in regard to supplementation goes beyond mere nutrition. It’s aiding the body to produce the vital hormones necessary for health, strength, muscularity, libido and general well being. And what tops the list is testosterone. As we age, testosterone declines and it was thought that there wasn’t much that can be done about it. But BEWARE! Many supplements cain to increase testosterone but they’re frauds. (Or have serious negative side effects). The best supplement for increasing testosterone safely and effectively is UNLEASHED. The main ingredient is Avenacosides A&B and that is the one ingredient that is proven to raise testosterone without any side effects. The positive effects however are pretty potent. More energy, greater sex drive, harder muscles and more strength. The other ingredients in UNLEASHED help potentiate the Avenacosides to make them even more effective.
I hoped you like the article on the beset supplements for men over 40. Keep these recommendations in mind if you’re rounding the bend toward the “late show.” And if you’re already in your 40’s don’t waste another minute. The better you take care of your body now, the better it will perform in years to come.
Today’s supplements ain’t your daddy’s one-a-day vitamin pill. They can add years to your life and more importantly, add life to your years!
Nelson Montana is a bodybuilding expert and author. He has written hundreds of articles for all types of bodybuilding media outlets. He is the author of two books, The Bodybuilding Truth & Bottom Line Bodybuilding. He is also an expert supplement formulator and is the creator of the best-selling testosterone supplement Unleashed.