Due to differences in anatomical structure and often different lifestyles, the need for vitamins and minerals in men differs from the need for nutrients in women. Moreover, lifestyle and age should also be taken into account. Some vitamins and minerals for men over 50 should be consumed in larger quantities. If providing them as part of a daily diet turns out to be insufficient, you can consult a doctor about supplementation.
What vitamins for men over 50?
Men over fifty care about maintaining a high concentration of testosterone and sexual performance. However, for men of this age, supporting the immune system, metabolism, nervous and cardiovascular systems is equally important. In order to maintain proper health, men are advised to have an active lifestyle and a balanced, varied diet. However, there are nutrients that men over fifty should pay special attention to. They should be included in their daily diet in quantities that ensure that the body’s daily requirement for a given ingredient is met. If, for various reasons, the male diet does not meet this criterion, men may consider additional vitamin and mineral supplementation to supplement their diet.
How do dietary supplements for women and men differ? This is most visible in the case of multivitamins, which include slightly different vitamins and minerals, and also differ in their dosage. In the case of men, the most important ingredients include:
Vitamin C
It is known for its effect on supporting the proper functioning of the immune system. It also helps in the production of collagen, which supports the proper functioning of teeth and gums. Vitamin C also contributes to maintaining the proper functioning of energy metabolism.
Sources: Ascorbic acid is commonly found in food. Vitamin C is mainly contained in fresh fruits and vegetables. Good sources of vitamin C are cabbage vegetables, peppers, parsley, tomatoes, citrus fruits and berries.
Vitamin E
This is a strong antioxidant that has an antioxidant effect and neutralizes free radicals that multiply in the body with age. Vitamin E also regulates some metabolic processes, including lipid metabolism. It has a positive effect on the functioning of the immune system and supports the regeneration of skin cells.
Sources: The best source of vitamin E are cold-pressed vegetable oils. Tocopherols are also found in nuts, almonds, pumpkin seeds and whole grains.
B vitamins
The vitamins from the B group are particularly important for men over 50:
- Thiamine – supports the proper functioning of the nervous system.
- Riboflavin – is involved in maintaining proper energy metabolism.
- Niacin – helps reduce the feeling of tiredness and fatigue
- Pantothenic acid – helps maintain mental performance at the correct level
- Vitamin B6 – supports the functioning of the immune system.
- Biotin – contributes to the healthy condition of the skin, hair and mucous membranes.
- Folic acid – is involved in DNA synthesis and the production of red blood cells.
- Vitamin B12 – reduces the feeling of tiredness and fatigue.
Sources: There are many sources of B vitamins, such as green leafy vegetables (broccoli, spinach, kale, legumes), beef and pork liver, and whole grains. Whenever possible, use gentle heat treatment, as excessive heating of food leads to the breakdown of B vitamins.
Vitamin D3
Because it is mainly synthesized by the skin exposed to sunlight, its supplementation is recommended from October to April at least. With age, the demand for vitamin D3 increases and men over 50 should take a higher dose (after consulting a doctor). Vitamin D3 affects the absorption of calcium and phosphates, which are essential for healthy bones and teeth.
Sources: The best source of vitamin D3 is sunlight. When it comes to food sources, the most common are sea fish, eggs, milk and dairy products (butter, cheese, yoghurt).
Zinc
When listing vitamins and minerals for men over 50, it is impossible to ignore this element. Zinc supports the proper functioning of the immune system. It also has a positive effect on cognitive functioning. It helps maintain proper testosterone levels.
Sources: Good sources of zinc in the diet are pumpkin seeds, buckwheat, meat and liver, yellow cheese, and eggs. The most zinc is found in oysters.
Manganese
It contributes to maintaining proper energy metabolism and maintaining healthy bones. It also helps protect cells from oxidative stress.
Sources: Manganese is found in whole grain products, buckwheat, tofu, legumes, and cloves.
Magnesium
This is another important element in the life of a man over fifty. If you are interested in why magnesium is essential, it is worth knowing that this ingredient is a valuable catalyst for the metabolism of proteins, fats, and carbohydrates, including glucose and insulin. In addition, it plays an important role in the functioning of the nervous and muscular systems.
Sources: Magnesium is found in groats, legumes, whole grain products, cocoa, nuts and soy.
Copper
This element helps maintain the proper condition of connective tissues and the proper functioning of the nervous system. It also affects the production of pigment in the form of melanin, preventing hair from turning grey.
Sources: Copper is contained in oysters, calf liver, baker’s yeast, sesame and cocoa.
Selenium
Supports the immune system, contributing to the production of T and B lymphocytes, as well as macrophages. This element is important for the proper functioning of the thyroid gland. Strengthens hair and nails.
Sources: Brazil nuts are an excellent source of selenium. In addition, some sea fish, such as salmon and tuna, also contain selenium.
Chromium
It takes part in many metabolic processes. It has a positive effect on the sensitivity of tissues to insulin. Thanks to this, it improves the sugar economy in the body.
Sources: Chromium can be found in yeast, some groats, whole grain products, meat, offal, fish and seafood. Plant sources of chromium include green peas, broccoli and herbs.
Coenzyme Q10
Due to its ability to bind free oxygen radicals, it prevents DNA damage and slows down the aging processes of the body. It has a positive effect on the health of the cardiovascular system.
Sources: It is found in beef and pork, as well as in offal, poultry and fatty fish.
Lycopene
It has a beneficial effect on the heart and circulatory system. It helps regulate blood pressure and lower cholesterol.
Sources: Tomatoes and processed products based on them are rich in lycopene. The nutrient is also found in other fruits: watermelons, grapefruits, apricots and rosehips.
Supplementation after the age of fifty
If you are interested in what vitamins are recommended for men over 50, consult your family doctor. The specialist will conduct a medical interview with you and, if necessary, order additional diagnostic tests. On this basis, you can best select the necessary vitamins for men over 50. The doctor will also advise you on the choice of the product itself. Multi-ingredient dietary supplements usually work well. To make supplementation even easier, you can choose effervescent lozenges to dissolve in water, which have an attractive taste thanks to the fruit juice powder. Whenever possible, it is worth reaching for supplements without added sugar. It is worth choosing products with natural ingredients. Some plant extracts can also be valuable for the health of men over fifty, for example from:
- Ginseng root – because it has a positive effect on the relaxation of blood vessels, supports potency after the age of 50.
- Yerba mate – supports the functioning of the immune system and counteracts the feeling of tiredness and fatigue.