In males, despite their good eating and exercise habits and keeping everyday stress at low levels, their body begins to function differently after they reach a certain age. This decline may be subtle and may take multiple forms such as they may get less sleep during night or there is a dip in biochemical processes of the body. Hence, at this stage males should consider taking supplements that contain the key nutrients, which may help them, fight against the process of aging.
There are multiple key benefits of nutritional supplementation for males over 50. The right supplements may help:
Apart from providing strength to teeth and bones, calcium helps in the prevention of osteoporosis, which is a disease that cause weakening of the bones and makes you prone to injury and fractures. According to estimates, around 2 million males in America suffer from osteoporosis. Moreover, up to 1 in 4 males above age 50 will have a broken bone as a result of osteoporosis. Furthermore, the rate of loss of bone mass is same in males and females at age 65. Males in the age group of 51 and 70 need 1,000 mg of calcium every day, whereas males over age 70 require 1,200 mg of calcium every day.
Food sources of calcium are dark leafy green vegetables, dairy products (low-fat), cheese, cabbage and broccoli. Consult with your physician regarding a calcium supplement, in case your diet is lacking in calcium as calcium is one of the best supplements for men over 50.
2. Vitamin D
Vitamin D and calcium works synergistically to form healthy bones. It also helps in the regulation of immune system. Vitamin D rich foods are cereal and milk fortified with Vitamin D, fatty fish, cod liver oil and eggs. Males in the age group 51 to 70 need 600 IU of vitamin D each day, whereas males over age 70 require 800 IU of vitamin D per day.
Seniors are prone to develop deficiency of vitamin D as their body is not able to make enough of this vitamin from sunlight. Deficiency of vitamin D causes bone pain and muscle weakness and pain. You should consult your physician before consuming supplements of vitamin D as they may cause adverse effects including weight loss, poor appetite, diarrhea and tiredness.
3. Vitamin E
Vitamin E helps in red blood cell formation and in prevention of cell damage. Food sources are almonds, spinach, sunflower seeds and asparagus. Males over 50 should take 22.4 IU of vitamin E per day. According to estimates, 30-50% of individuals over age 85 have Alzheimer’s disease, which is characterized by loss of memory and judgment. It has been demonstrated that taking supplements of vitamin E may help in slowing functional decline in individuals suffering from Alzheimer’s disease.
Hence, vitamin E supplement is one of the best supplements for men over 50. Deficiency of vitamin E results in muscle weakness, unsteady walking and vision problems. Make sure to discuss with your physician before taking supplements of vitamin E as they raise the risk of bleeding.
4. Vitamin B12
Vitamin B12 maintains the health of nervous system and helps in the production of DNA and RNA. It also helps in producing red blood cells along with vitamin B9. Food sources of vitamin B12 are organ meats, pork, beef and eggs. Males over 50 require 2.4 micrograms of vitamin B12 per day and should take either a vitamin B12 supplement or eat foods that are vitamin B12 fortified.
Magnesium is involved in greater than 350 biochemical processes all through your body. It helps in regulating everything ranging from your blood pressure to metabolism. You should eat lots of leafy greens, beans and nuts and add a supplement of magnesium to boost the intake.
6. Fish Oil
Omega-3 fatty acids such as EPA and DHA present in fish oil helps in promoting health of heart and general cardiovascular function making it one of the best supplements for men over 50. If you don’t eat fatty fish such as mackerel and salmon then its best to consume fish oil supplement daily.
According to research, proper digestion is closely linked to almost every vital body function. If you want a healthy body then you should have a healthy gut. A link has been found between gut health and many critical health conditions, quite a few of which start after 50. You may get some amount of probiotics from certain foods such as yogurt but the quantity is not the same as you get from a probiotic supplement.
8. Arginine, Glutamine and Ornithine
These are the key amino acids, which when taken before bedtime can help in the production of body’s growth hormone that declines as you age. Growth hormone that is secreted by the pituitary gland in your body is required for recovery, regeneration and repair of tissues. It also promotes healthy levels of testosterone, which in turn reduces stress and promotes healthy sleep.
CoQ10 is a critical nutrient that is needed to meet the energy requirement of cells. Though it is naturally produced by body, but its production declines as you age. It’s a most important nutrient that is required by heart. Hence, CoQ10 is one of the best supplements for men over 50.
10. Glucosamine and Chondroitin
Glucosamine and chondroitin helps in promoting health of connective tissues and joints, which may help keep your physical activity level same as you had in your younger years without slowing down. Hence, you should take these supplements in case you want to keep yourself active even at the age of 50 or above.
11. Saw Palmetto
As you age, your prostate enlarges putting pressure on the urinary bladder. Hence, you may have to wake up and go to urinate several times during the night. Saw palmetto contains plant sterols and fatty acids that promote healthy prostate naturally.
12. Alpha Lipoic Acid
ALA is a fatty acid that is naturally produced in the body and acts as an antioxidant. Food sources are liver, green plants, brewer’s yeast and red meat. According to research, ALA helps in regeneration of other antioxidants such as vitamin E, glutathione and vitamin C and helps in promotion of everything from liver to heart health to metabolism of blood sugar. Hence, you will age healthfully and gracefully.