As we age, our body’s requirements change, as does our metabolism and lifestyle. Men over 30 often live a fast-paced, stressful life with little time to focus on personal care and healthy dietary intake. However, post 30 is an excellent time to focus on health to ensure the body doesn’t deteriorate as it ages further. Hence vitamins and minerals are a focus area one must not ignore. So what vitamins should men take when they cross 30?
Well, this entirely depends on a person’s genetic disposition, lifestyle, food habits, and environment. For example, a man who stays indoors and feeds heavily on citrus fruits, bell peppers, tomatoes, and broccoli will have a high amount of Vitamin C but less amount of Vitamin D. The requirement for men over 30 in such cases is individualistic and varies from person to person.
Scientists have found that multivitamins from nutrient-rich food provide more nourishment as compared to supplements. However, if you know you cannot focus on your dietary intake, then supplements surely help.
What Vitamins Should Men Take Once They Hit 30?
Let us go through various minerals and vitamins for men over 30 and the best ways to ensure daily consumption.
- Vitamin D:
This “Sunshine” vitamin is one of the most important vitamins for men over 30. It plays a vital role in increasing testosterone levels, which declines with increasing age. Deficiency of Vitamin D leads to low levels of testosterone which causes many other health hazards such as sleep disorder, libido, heart and bone health issues, low metabolic rate, and fatigue. Vitamin D helps in vital muscular health and a sturdy immune system.
- Source: Sunlight, Fatty Fishes, Milk, Yoghurt
- Vitamin C:
This one has manifold benefits. One of them is regarding prostate-related issues such as enlarged prostate, which may cause urination issues in men over 30 years. Vitamin C helps in collagen synthesis, which is an antioxidant. Collagen helps to repair the skin and provides elasticity to it.
It is a great vitamin for men over 30 and gives youthfulness and radiance to the skin. In addition to these benefits, Vitamin C helps stabilise blood pressure and keep heart-related issues at bay. It helps in the absorption of iron and thus supports in preventing iron deficiency. Moreover, it is loaded with antioxidants, helping activate the body’s natural defence system. It also helps to boost the immune system.
- Source: Orange; Red, Yellow and Green Bell peppers; Lemons; Kiwis; Strawberries; Potatoes; and Grapefruit
- Vitamin B9 (Folate):
We have always heard that women should consume folate. However, Folate should also be a part of men’s diet. What vitamin should men take if they have a fertility issue? Vitamin B9 is essential for enhancing sperm quality and sperm health. It helps in sound heart health and fertility for men over 30 years.
- Source: Beans, Nuts, Spinach, Asparagus, Sprouts
- Vitamin A:
This vitamin is essential for good vision and skin and enhances the immune system. It may also help prevent prostate cancer and aid in preserving a healthy reproductive system. The antioxidant properties in Vitamin A help to smoothen the skin and hence proves to be one of the most important vitamins for men.
- Source: Carrots, Broccoli, Green Leafy Vegetables, Mangoes, Cheese, Salmon, Milk, Cantaloupe
Minerals and Essential Nutrients for Men Above 30
Your body needs more minerals as you move past your 30s. It is better to share your concerns with healthcare professionals. They would suggest the best multivitamin for men over 30. The needs for minerals for women and men are different. Men need more Zinc for their prostate problems, while females require more Iron as they are prone to deficiency of Haemoglobin.
- Potassium:
Potassium helps to counter the rise in blood pressure. Deficiency of potassium leads to the risk of kidney stones, stroke, and hypokalemia. In Hypokalemia, the potassium level in the blood is low, which further leads to twitching of muscles, weakness, muscle cramps, and in some cases, paralysis.
While lack of potassium has its problems, higher levels of potassium have shortcomings too. High potassium can cause heart attack and even death. If you cannot get potassium from food sources, then supplements for 30-year-old man are highly recommended.
- Source: Mushrooms, Prunes, Sweet Potatoes, Tuna, Milk, Bananas, Melon
- Boron:
Boron is one of the most important minerals that men over 30 should include in their diet. Boron plays a pivotal role in the production of estradiol and testosterone. It helps in the absorption of minerals and nutrients, which plays an important role in sound sexual health. It improves cognitive functions.
- Source: Dried Apricots, Prunes, Avocados, Raisins
- Omega-3:
Omega-3 is a healthy nutrient, ideal for men over 30. As men cross 30 years of their age, their heart and cognitive health become vulnerable. The positive aspect is that they can benefit from Omega-3. It does wonders for heart health in healthy people and helps minimise the risk of death related to heart attacks.
It reduces morning stiffness and pain. Fish oil (rich in omega-3 fatty acids)combined with calcium and primrose oil increases bone density and prevents osteoporosis, even in senior people. The fatty fish helps to promote brain health and prevent diseases like Dementia and memory loss.
Deficiency of Omega-3 causes a red, swollen itchy rash, and scaly/rough skin. Omega-3 has high benefits, and there are several supplements for 30-year-old men that are available and can be tried.
- Source: Nuts and Seeds (Chia seeds, Flax seeds, and walnuts), Fatty Fish (Sardines, salmon, tuna, and mackerel), Plant oils (Canola oil, Flaxseed oil, and soybean oil)
- Zinc:
Zinc plays a vital role in the sexual health of males. It plays a key role in the production of sex hormones prolactin and testosterone. Studies have found out that zinc has a strong effect on male sexual proficiency. It also helps in protein synthesis and helps to heal wounds and fight infections. Zinc is better absorbed amongst non-vegetarians. So, if you are a vegetarian, you can take zinc multivitamin for men over 30
- Source: Poultry, Seafood (like oysters), Red Meat, Whole Grains, Beans
- Calcium:
For men who have crossed their prime, calcium is an important source for their muscles and bone health. Calcium plays a vital role in nourishing bones and teeth. It helps in managing muscle functions such as relaxation and contraction. If you are lactose intolerant, you might want to consult your health professional on what vitamins men should take.
We often try to nourish ourselves by eating a balanced diet. However, even after eating a well-balanced diet, we come across nutritive gaps which need to be filled. While multivitamins may not even be required for many men in this age group, it is always better to assess one’s requirements well in time to avoid serious health problems later. So, go ahead and understand your nutrition needs to start in time.