Best Supplements for Men Over 40
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While the best line of defense to great health will always be eating well, exercising and living a generally healthy life, when you hit 40, age starts playing an inevitable role. Suddenly the hangovers feel a bit more aggressive, your libido wasn’t what it once was, and no matter what you do it just feels like your youth is slipping away quickly because of age-related decline.
In fact, a national health survey from 2018 showed that only 55 percent of men between the ages of 45 and 64 said they had excellent or very very good health. And the older you get, the more that number fell.
Bottom line: The latter is a stark reminder that health declines with age, so why not give yourself the best chance to remain healthy for years to come? Enter supplements—to help you now, and in the future. Below is our list of the best supplements for men over 40 to consider to stop age-related decline from happening so fast:
Top 7 Picks for Supplements for Men Over 40
A daily multivitamin is designed to ensure you’re giving your body the various micronutrients it needs to survive and flourish, meaning to help you guard against common diseases and deficiencies, such as anemia (iron deficiency), osteoporosis, heart disease, high blood pressure, cognitive decline, eye deficiencies and even cancer.
Pro tip: Seek a multivitamin that has micronutrient levels equivalent to the recommended daily allowances (RDAs) of each vitamin or mineral. Pay attention to the allowances for your gender and age group, as it makes a difference.
Pro tip #2: It’s best to take the multivitamin supplement with food. This helps your body in its ability to absorb the nutrients from the supplement.
Three of the Best Multivitamins We Like for Men Over 40 Include
1. Platinum Naturals Activ-X For Men MultiVitamin for Athletes
(120 capsules): If you’re someone who is still very active and works out, we like this dairy-free, gluten-free without artificial flavors Platinum Naturals supplement. It is recommended to take two soft gels with food 30 to 60 minutes before a workout.
2. Platinum Naturals Super Easymulti 45+ for Men Multivitamin
(120 Capsules): This supplement is designed specifically for men in the 40-plus category, to fight against internal and external signs of aging through its unique formulation of vitamins, minerals, super nutrients and antioxidants.
3. New Chapter Every Man's One Daily 40+, Men's Multivitamin Fermented with Probiotics + Saw Palmetto + B Vitamins + Vitamin D3 + Organic Non-GMO Ingredients
This supplement is designed so your body can absorb all the good stuff and is organic, non-GMO and fermented with whole foods and probiotics.
What is Creatine?
Creatine is a non-protein amino acid found naturally in your body: It gets produces in the liver, kidney and pancreas and then stores in the muscle, as it is needed for all muscle contractions. It is also found in our food, mostly in red meat and various fish.
Because it is needed for all muscle contractions, and for building muscle mass, in the body, it’s very useful to athletes, and it has also been shown to be significant for aging men, as by then men generally start to experience a natural gradual decline in testosterone, as well as muscle mass levels. With dropping testosterone levels comes other physiological changes, including a loss of muscle mass. Thus, creatine helps you retain muscle mass as you age.
Take note: Creatine is the most well-researched supplement in the world. It is vital to the health of your muscles. Supplementing with creatine has been shown not just to help build and preserve strength, but also to improve muscular endurance.
The reason a supplement is usually required is that it’s difficult to get enough creatine from your food alone. Unless your body is willing to eat 10 cans of tuna a day? Or a 26-lb. turkey? And here’s the other difficulty: Cooking various proteins that contain creatine, such as fish or turkey, reduces creatine levels significantly. This means the average person gets less than 1g of creatine from their diet each day.
4 Other Myths About Creatine
- It’s a banned substance
- It’s only for bodybuilders
- I’m going to gain weight
- It can cause cramping, dehydration and electrolyte imbalance, among other things
None of the above are true:
- Creatine is legal for both professional and amateur athletes, including NCAA athletes, Olympic athletes, and NFL and NBA athletes.
- Creatine is effective for any high intensity, strength, speed, power-based athlete, and for men over 40 looking to ensure he doesn’t lose strength as he ages.
- You might gain a couple of pounds, but usually, this happens in the first week and it’s mostly because of water getting pulled into your muscles. In other words, it’s water retention only.
- Science shows if you’re healthy, creatine is safe.
Two of the Best Creatine Supplements We Like for Men Over 40 Include
Blonyx is by far and away from our top pick for creatine. Their combination of HMB +creatine monohydrate doesn’t contain additives, fillers, or anything else you don’t need. It is the cleanest brand on the market. Each dose gives you 5 g of creatine per day.
2. Platinum Creatine
Platinum creatine is another good one. It is delivered in micronized form, meaning it’s designed to pump as much creatine to your body as possible.
What is Selenium?
Selenium is an important antioxidant, meaning it is needed to protect cell damage from free radicals (waste products from our metabolism because of exposure to toxins in our environment). Too many damaged cells lead to oxidative stress, which has been linked to various health conditions, including arthritis, heart disease, high blood pressure and especially cancer. Further, damaged cells speed the aging process.
Bottom line: Selenium will help keep your cells healthy, stop cancer and prevent premature aging.
Selenium in food: Selenium is found in both animal and plant-based foods, including meat, grains, Brazil nuts, fish and eggs.
While selenium can also be found in a multivitamin, it might also be worth taking it as a stand-alone supplement; however, it’s important not to overdose, as it can cause digestive troubles if you take too much.
Three of the Best Selenium Supplements We Like for Men Over 40 Include
1. Klaire Labs Seleno Met
Klaire labs offers professional third-party tested nutrition and has been known to be in compliance with Good Manufacturing Practice (GMP) implemented by the Food and Drug Administration (FDA). This supplement has selenium in the form of L-selenomethionine, which absorbs more effectively than other common forms of selenium found in supplements. It is also free of common allergens, such as casein, shellfish, tree nuts, gluten, soybeans and corn. Further, it’s free of artificial flavors, colors, or preservatives.
2. Pure Encapsulations Selenomethionine
Pure Encapsulations is certified by the United States Pharmacopeia (USP), which sets strict product-specific standards for supplements. Like Klaire Labs Seleno Met, they also independently test their products for contaminants, allergens and potency. It is also gluten-free and GMO-free.
3. Bluebonnet Selenium
This supplement is certified by NSF, an international organization that independently tests supplements for quality and potency. Further, it’s kosher, certified vegan, soy-free and gluten-free, and also contains selenomethionine, which helps improve absorption.
4. Saw Palmetto
What is Saw Palmetto?
Saw palmetto is phytotherapy, a herbal treatment, from a palm tree native to the southeastern United States. It is commonly used to treat both prostate and urinary issues. Specifically, saw palmetto supplements have been shown to help with benign prostatic hypertrophy (BPH), the non-cancerous enlargement of the prostate common to men over 40. This condition increases as men age. In fact, research has shown that half of the men by the age of 60 are affected by it.
Three of the Best Saw Palmetto Supplements We Like for Men Over 40 Include
1. Essential Elements Saw Palmetto
This supplement contains saw palmetto and pumpkin seed oil, which has shown huge benefits in reducing symptoms o BPH.
2. Zhou Nutrition Saw Palmetto
This supplement is highly affordable and of high quality and contains 500 mg of saw palmetto per capsule.
3. NOW Supplements Saw Palmetto
NOW supplements are known to be pure, potent and free of compromising ingredients. The company, a family-owned business, dates back to 1968. Now Supplements is a family-owned business dating back to 1968. Each capsule also contains 80mg of pumpkin seed oil.
Likely you have heard of fiber and how it’s important for your body. In short, fiber is the indigestible portion of the food, yet it plays an important role in digestion. Soluble fiber, such as in foods like lentils, oatmeal apples and blueberries, for example, dissolves in water, which helps lower both blood sugar levels and cholesterol. Meanwhile, insoluble fiber, such as is found in various legumes and brown rice, goes through our digestive system unchanged. In this sense, it helps move food along our gastrointestinal tract (GI tract).
Bottom line: Fibre has been associated with a decreased chance of cardiovascular disease, including high blood pressure, stroke and heart attack, which is, of course, one of the most common causes of death in men.
While it’s fairly simple to get fiber from your food, it is believed that only five to 10 percent of adults get the daily recommended amount of fiber.
10 Foods High in Fiber Include
- Beans: Black beans and navy beans are particularly good. Black beans have 15 grams of fiber per cup, while navy beans have 19 grams.
- Whole grains: Just be sure to choose unprocessed grains.
- Apples: Just make sure you eat the skin. That’s where the fiber is found.
- Spinach: It’s also a great source of iron.
- Legumes: This includes lentils, peas, soybeans, peanuts and alfalfa sprouts.
- Broccoli: One cup has 3 grams of fiber. It’s also high in Vitamin C and K.
- Flaxseeds: Flaxseeds have both soluble and insoluble fiber, are a great source of far and are considered especially heart-healthy. They’re also high in Omega 3 fatty acids and all-important amino acids.
- Carrots: High in fiber—half a cup has three grams—and also high betacarotene.
- Chia seeds: Like flaxseeds, these tiny seeds have tons of fiber and omega 3 fatty acids. Just one ounce in your smoothie or on your oatmeal gives you 11 grams of fiber.
- Quinoa: High in protein and fiber: One cup gives you six grams of fiber. IT’s also high in other important nutrients, such as iron, essential amino acids, Vitamin B6, potassium and magnesium.
If you’re not getting enough fiber from your diet, consider a supplement.
Pro tip: Start slow. If you increase your fiber uptake too fast, it can cause bloating, cramping, or gas, so build up slowly and drink water with your fiber.
Three of the Best Fiber Supplements We Like for Men Over 40 Include
1. Benefiber Taste-Free, Sugar-Free Fiber Supplement Powder for Digestive Health
This is one of the best known-fiber supplements in the industry today. It comes in powder form, which lets you dissolve it right into a drink. It also contains wheat dextrin, a natural prebiotic fiber that supports digestive health. It’s also gluten-free and has 3 grams of fiber per serving.
2. Fiber Choice Nutritional Prebiotic Supplement Sugar-Free Assorted Fruit Tablet
This supplement comes in chewable tablet form and is made of inulin, a natural fiber found in various fruits, as well as vegetables that help boost calcium absorption. They’re also sugar-free and help promote healthy bacteria in the digestive system.This supplement comes in chewable tablet form and is made of inulin, a natural fiber found in various fruits, as well as vegetables that help boost calcium absorption. They’re also sugar-free and help promote healthy bacteria in the digestive system.
3. Garden of Life Raw Organic Superfood Fiber
This fiber supplement is a vegan one and has 9 grams of fiber per serving, and also 7 grams of protein. It also contains probiotics and Omega 3 fatty acids and supports gut health, regular bowel function and cardiovascular health.
6. Vitamin B12
Vitamin B12 is found in a ton of food and is responsible for lots of important health benefits, including brain health, blood health and nerve health.
The point: It’s very important and certainly not something you want to risk not getting enough of, and it’s often recommended that men in their 40s and 50s take a B12 supplement.
Two of the Best Vitamin B12 Supplements We Like for Men Over 40 Include
1. NATURELO B Complex
It’s plant-based (vegan) and pure, meaning non-GMO. It’s also gluten-free and grain and soy-free without additives, preservatives or coloring.
2. Jarrow Formulas Methylcobalamin
It contains the most bioavailable form of Vitamin B-12 that helps with brain health, vitality, sleep and mood.
Melatonin is a hormone in your body that is responsible for regulating your internal clock—circadian rhythm by responding to lightness and darkness.
If things are functioning optimally, melatonin levels increase in your body when it becomes dark outside, thus letting you know it’s time to sleep. It also attaches to receptors in your body, such receptors in the brain which help you relax.
Melatonin production in the body decreases with age, hence why so many older adults have trouble staying asleep or develop insomnia.
Supplementing with melatonin is often useful for older adults and the elderly to help regulate their sleep. In fact, a 2001 study from the Massachusetts Institute of Technology studied adults over the age of 50 with insomnia or poor sleep. They found that a 0.3 mg dose helped improve sleep efficiency. Not only that but supplementing with melatonin also helped to restore levels of melatonin in the blood to the normal range.
Three of the Best Melatonin Supplements We Like for Men Over 40 Include
1. Natrol Melatonin
Natrol Melatonin supplements have been one of the best, popular and trusted melatonin supplements out there, making it one of our top-rated products. This product has consistently received the highest ratings of any Melatonin supplements in the market and is cGMP certified. Reviewers also say its value for the price is unmatched, and it acts quickly and doesn’t cause grogginess.
2. Luminite Sleep Support Capsules
Each Luminite Sleep Support melatonin supplement has 4 mg of melatonin, as well as chamomile, passionflower and GABA. They also contain L-tryptophan, an amino acid commonly known to help improve sleep.
3. NOW Liquid Melatonin
The great benefit of this melatonin supplement is the added benefit of being quickly absorbed. NOW Liquid Melatonin is also a non-GMO, vegan formula, as well as gluten and dairy-free.
Beyond Supplements for Men Over 40 Disease
If your lifestyle is unhealthy, taking a multivitamin, creatine, fiber, selenium and saw palmetto isn’t going to do a whole lot. But in combination with a generally consistently healthy lifestyle, it can go a long way.
5 Tips for laying the foundation for a healthy lifestyle
- Eat a varied diet that includes half a plate of vegetables each meal (or most meals) and lean protein
- Incorporate regular exercise into your day
- Limit alcohol consumption
- Develop a relationship with a primary care physician, who knows your history
- Get tested regularly for blood sugar levels, cholesterol, heart health and prostate health
Frequently Asked Questions
Q: Does it matter if my multivitamin is a name brand or generic?
A: Yes and no. Name brands have often been more scrutinized in terms of their ingredients, but some generic brands are great too, as long as they’re verified by USP (U.S. Pharmacopeial Convention).
Q: When it comes to vitamins, what does fat-soluble and water-soluble mean?
Fat-soluble vitamins, such as Vitamin A, D, E and K get stored in your liver. Water-soluble vitamins, such as B vitamins and Vitamin C pass through your system and exit via the kidneys. If you take a lot of water-soluble vitamin supplements, you might find yourself peeing a lot.
Q: Can I overdose on a multivitamin?
It’s pretty hard too, but if you’re taking multivitamins and additional singular vitamins, you need to make sure you’re not overdoing it, especially when it comes to fat-soluble vitamins because in large quantities, they stay in your system longer and you can get too much. For example, too much vitamin C can lead to kidney stones in excess.
Q: If I’m going to start taking creatine, is a loading phase required?
A: Some athletes do embark on a loading phase of between 10 to 20 grams of creatine, but when you take this much, it doesn’t get used by the body, so it’s unnecessary. More research shows that 5 g of creatine a day is the most effective dose, and can be achieved without a loading phase at the start.
Q: What’s the best type of creatine to take?
A: Though there are tons of creatine brands that offer all sorts of new bells and whistles and promises—such as creatine malate or creatine HCL—the only creatine with a proven research record is creatine monohydrate.
Q: Is it true that caffeine interrupts creatine’s effectiveness?
A: Early research suggested this, however, more recent research shows it’s not true. As long as you’re not chugging four or five espressos, the latest science says drinking caffeine with creatine has no negative consequences.
Q: Should I take a creatine supplement with food?
A: Yes. Taking creatine on an empty stomach can cause cramping, so it’s best to eat something with your creatine supplement.
Q: Can I Get Melatonin from My Food?
A: Meat, grains, fruits, and vegetables do contain melatonin, but only in trace amounts. And you should also remember that nutrient absorption can vary. The amount of melatonin that your body absorbs from food can range from less than 10% to greater than 90%.
Q: What foods are high in melatonin?
A: Foods that contain high levels of melatonin are fruits and vegetables, such as cherries, corn, asparagus, tomatoes, pomegranates, grapes, cucumber and broccoli. You can also get melatonin grains, such as rice barley and rolled oats, as well as from various nuts and seeds, including walnuts, peanuts, sunflower seeds and flax seeds.
Q: What vitamin helps with melatonin?
A: B Vitamins, and specifically Vitamin B6, is often recommended as one of the best supplements to take with melatonin as it supports your body’s natural melatonin production. Some melatonin supplements also contain Vitamin B6.
Q: What are some more of the best supplements for men over 40?
A: Other of the best supplements for men to consider is Vitamin 6, Vitamin C and, fish oil for its Omega 3 fatty acids, and Vitamin D. Vitamin D is particularly important if you live somewhere where you don’t get a lot of suns, as sunlight is required to get adequate Vitamin D. Adults who don’t get enough Vitamin D can end up getting not just the winter blues, but also a condition called osteomalacia—effectively bone pain caused by a lack of vitamin D. Regardless of where you live and your age, vitamin D is a smart supplement to take.