5 Supplements men over 30 should consider taking

1. Vitamin D

Why you may need it: According to the Mayo clinic, testosterone levels usually peak in adolescence and your early twenties, and from around age 30 they typically decline by around 1% a year. Some studies suggest vitamin D may help counter this. Vitamin D is also vital for the absorption of calcium and phosphorus needed for healthy bones and teeth, assists your muscles, nerves and immune system to function, and can help protect against heart disease and some cancers. 

Good sources: 10 minutes of unprotected sun exposure a day, fatty fish (such as salmon and sardines), eggs, liver, yoghurt, cheese and fortified milk. 

“There are people who may need more than 10 minutes in the sun, based on their vitamin D levels,” says registered dietitian and ADSA spokesperson Lila Bruk. “There’s an excellent vitamin D-minder app that tells you how much vitamin D you need based on your location and your blood levels.”

To supplement: If you have low vitamin D levels, Endocrine Society guidelines recommend a daily intake of 4 000 IU to restore healthy levels.

2. Vitamin B

Why you may need it: B vitamins are known to help prevent infections and support cell health, the growth of red blood cells and energy levels, brain and nerve function, cardiovascular health and muscle tone, and can help combat stress – which men are prone to in their thirties. Your career will often be peaking just as you are starting a family, and you may struggle to find balance.

Good sources: Avos, spinach, chickpeas, beef liver, tuna, kidney beans, salmon, asparagus and Brussels sprouts.

To supplement: The recommended daily intake for men is 1.1 mg of B1, 1.1 mg of B2, 16 mg of B3, 1.3 mg of B6, 400 mcg of folic acid, and 2.4 mcg of B12, says Catsicas. 

3. Magnesium

Why you may need it: Too little in your diet can compound the effects of stress. Magnesium ensures your heart and muscles contract and relax property, and can improve blood pressure, blood sugar levels and even sleep. Sleep becomes important if you are inclined to stress and weight gain, which can raise your risk of heart problems. 

Good sources: Brazil nuts and leafy greens, especially spinach and kale. A single cup of cooked spinach has around 158 mg of magnesium – nearly 40% of the recommended daily intake. “You can also get magnesium from seeds, whole grains and legumes,” says Bruk.

To supplement: Few men meet the recommended daily intake of 1 000 mg, says registered dietitian Ria Catsicas of Nutritional Solutions, Sandton, but discuss it with your dietitian before you decide on dosage.

4. Zinc

Why you may need it: Zinc is important to maintain testosterone levels in your blood and the secretion of the hormone that stimulates testosterone production. It also seems to inhibit the conversion of testosterone to estrogen, and can affect erectile dysfunction.

Good sources: Oysters, beef, poultry, legumes, nuts, seeds, whole grains and fortified breakfast cereals, says Catsicas. 

To supplement: The recommended daily intake for men is 11 mg. Too much zinc can interfere with your absorption of iron and copper and cause nausea. “Zinc supplementation is in most cases only necessary if you don’t consume enough in your diet,” says Bruk.

5. Omega-3s

Why you may need them: Omega-3 fatty acids have an anti-inflammatory effect in large doses, and protect your heart, brain and blood vessels, helping reduce your risk of cardiovascular disease, and possibly of prostate cancer, says Catsecas. 

Good sources: Oily fish is the best source of omega-3s EPA and DHA – salmon, sardines, mackerel, herring and anchovies. A plant source of omega-3, ALA, is available from nuts and seeds (such as chia seeds, hemp seeds and flaxseeds), walnuts, edamame, kidney beans and soybean oil. 

To supplement: There are no official standards for daily omega-3 intake, but most guidelines advise 300 to 450 mg a day. “This is what the American Heart Association recommends to lower the risk of developing heart disease – the standard dose for general supplementation,” says Catsicas. 

Remember...

“More is not better with supplementation – too much of one nutrient can disturb the working of another,” says Catsicas. Also bear in mind that some supplements may be harmful if you have certain medical conditions – for instance, if you’re on blood thinners, over-supplementation of omega 3 can increase your risk of bleeding. 

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