Aging well means taking care of your body, and that includes what you put into it. For many men, there is an ample chance that you will fulfill some of the nutritional demands of your body by taking the right dietary supplement. Here is a look at six of the best supplements for men over 50.
A Word on Nutrition and Aging
The nutritional patterns of an aging man will have a variety of impacts on his body. The use of dietary supplements provides vital nutrients which can work against multiple effects of aging. The right dietary supplement(s) can be a valuable addition to a well-rounded, healthy lifestyle for a man over 50.
The body goes through multiple changes during aging. Here are some common changes stemming from aging, which men should consider.
- Collagen depletion, resulting in the aging of skin
- Oxidative stress, when natural cellular byproducts speed up the effects of aging
- Immune system changes
- Hormonal changes, which can impact metabolism, bone density, and other things
- Decrease in organ efficiency/function
These changes can have various effects on metabolism, cognition, tissue healing and cellular regeneration, stress responses, sleep, and other factors. Many of these effects of aging can be affected by nutrient intake, and that is where the importance of taking the right dietary supplement(s) comes into play.
Six Helpful Supplements for Men over 50
There are various reasons for men over 50 to take, and benefit from, the right nutritional supplements. Here are six of the most-studied and most renowned supplements for aging men, and their potential uses and benefits.
Vitamin B12 is one of the most crucial vitamins as it contributes to the health of red blood cells, cognitive health, and other bodily processes. The body absorbs vitamin B12 when it’s broken down by stomach acid. Vitamin B12 deficiency is somewhat common in aging individuals because stomach acid production declines with age. This deficiency can cause fatigue, cognitive decline, and decreased mobility. B12 deficiency can also exacerbate cardiovascular disease, depression, and other illnesses. For these reasons, vitamin B12 is one of the most important nutrients for aging men to supplement with.
Creatine is an amino acid often taken to support athletic performance and recovery. It can also benefit aging men because creatine helps men retain their muscle mass. This is important, because lean muscle mass tends to decline with age, due to the body’s natural, gradual decrease in testosterone production. Creatine is especially useful for men over 50 who engage in resistance training and other forms of exercise.
Selenium is a trace element found in some foods, and is often taken as a dietary supplement. Selenium helps to reduce oxidative stress in the body. This is very helpful, because oxidative stress is a major contributor to inflammation related to serious diseases including arthritis, heart disease, and others. At least 55mcg is recommended daily for men over 50.
Zinc is an essential trace mineral which contributes to the production of testosterone. Studies show that men who supplement with zinc can see improved testosterone levels and sexual competency. Zinc is also very important for immune system health, and cellular health and cellular division.
Coenzyme Q10 (CoQ10) is a naturally occurring antioxidant. It is essential for creating adenosine triphosphate, which is the primary energy source for cells. However, CoQ10 production in the body declines with age, which can affect organ function and cellular energy levels. For this reason, supplementing with CoQ10 can be very helpful for energy levels and overall health needs of aging men.
Vitamin C is a crucial vitamin with a wide variety of roles in the body. Older men are at a higher risk for vitamin C deficiency, so it is very useful to take a vitamin C supplement. Studies show that older men with higher blood levels of vitamin C perform better on cognitive tasks involving memory, focus, and other metrics. Supplementing with vitamin C also improves immune function in older men, and helps keep skin hydrated and youthful, as well.
Men over 50 have multiple reasons to consider their nutrient intake, even if they are in good health. Talk to your healthcare provider about how the above supplements could help you meet your health needs.