They say it’s all downhill after 30. You can barely stay awake past 9 PM, more than two drinks make you feel horrible in the morning, and there aren’t enough hours in the week to get all your work done…
Then there’s kids, exercise, bills…stress in your 30’s can be immense and will do a number on your immune system.
At 30, your life isn’t the only thing going through changes. Your body is too.
With the whirlwind that is life, it’s easy to neglect the diet our body needs to perform optimally.
Luckily, there are vitamins for those who live their life on-the-go. To save you some time, we sorted through those pharmacy shelves to find out which supplements you should stock your medicine cabinet with.
Here are the 5 best vitamins for men over 30:
1. Vitamin C / Collagen
Vitamin C is one of the most commonly consumed vitamins due to its benefits in repairing your body tissues. Also known as “Ascorbic acid,” Vitamin C is responsible for forming collagen, healing wounds, supporting your immune system, and absorbing iron.
Collagen, in essence, promotes the production of fibrillarin and elastin, which do an excellent job at promoting healthier skin and preventing wrinkles, fine lines, and other signs of aging.
Combining Vitamin C supplements with collagen supplements can be an excellent choice if you want to promote an, overall, healthier skin and body. Considering Vitamin C is a powerful antioxidant that doesn’t get stored in your body, you won’t have to worry about overdosing.
When your immune system is overwhelmed by foreign bacteria, the rest of your body becomes compromised. That is why having enough antioxidant-rich Vitamin C in your system is important for building the foundation of a healthy immune system.
Vitamin C also compliments other testosterone-boosting vitamin and minerals, making them work harder for the system. This essential vitamin works in tandem with selenium, magnesium, and calcium. Besides serving as a backbone for other vitamins and minerals’ optimal output, Vitamin C also positively affects aging male bodies when taken on its own. In fact, Vitamin C has been proven effective in treating male infertility patients.
2. Vitamin D
You may have heard about Vitamin D as the “sun vitamin.” Some of the general benefits you can get from this vitamin include improving your mood and decreasing the symptoms of depression, reducing the risk of some diseases, and helping with weight loss journeys.
However, taking Vitamin D supplements can also increase your testosterone levels. A male’s natural production of testosterone typically declines with age. While you don’t have to worry too much about that if you’re in your 30s, you may want to tackle that problem before it worsens.
Lack of testosterone, which can happen due to a lack of Vitamin D in your body, can cause health hazards like decreased libido, low metabolic rates, sleep disorders, and more. If you want to have a better immune system and muscular health, consider taking this supplement.
On top of its testosterone-boosting capabilities, this essential vitamin also strengthens bones, warding off common ailments for the elderly such as arthritis or osteoporosis.
3. Vitamin B
Vitamin B does a great job of promoting better cognitive health. Moreover, it helps with the process of transporting nutrients throughout your body and breaking down carbohydrates, which will help if you’re planning on building muscle.
Vitamin B also helps increase testosterone levels naturally, which is excellent news for men in their 30s. Overall, there are several options to consider for Vitamin B, but one that could greatly help you is Vitamin B9, which is also known as “Folate.”
Folate may help with heart health and fertility since it enhances sperm quality and health. Other Vitamin B complexes like B1, B2, B6, and B12 do an excellent job at turning your food into energy.
The answers to any energy lulls you feel during your 30’s are the B-Vitamins. B-Vitamins are responsible for turning all of your food sources into energy. Rather than buying each vitamin individually, getting a B-complex vitamin that consists of all eight essential B-Vitamins is ideal.
While taking all B-Vitamins together is a great way to boost energy levels, each individual vitamin does wonders for the body as well:
Vitamin B1 – Stress Reducer
Vitamin B2 – Antioxidant
Vitamin B3 – Increased HDL (Good) Cholesterol
Vitamin B5 – Helps Testosterone Production
Vitamin B6 – Regulates Mood
Vitamin B7 – Improves Protein in Nails and Hair
Vitamin B9 – Sharpens Brain, wards off Alzheimer’s Disease and Depression
Vitamin B12- Oxygenates Cells
4. Vitamin A
Although it’s not as popular as other vitamin complexes, Vitamin A does a great job at promoting better skin health and vision since it boosts the immune system. Overall, Vitamin A is a strong antioxidant that will help you on your journey to becoming a much healthier man while providing you with younger skin.
It’s not common for someone to have Vitamin A deficiency, but if it were to happen, you could experience symptoms like dry eyes or anemia, so consider adding this vitamin to your supplement list.
The 13th most abundant element on the planet is responsible for over 300 enzymatic functions throughout the body. Seeing as so many organs, tissues, nerves, and cells use magnesium as a catalyst, the body’s supply can easily be drained.
Magnesium is often labeled as one of the best mineral supplements men can take due to its amazing effects on energy and bone health. While you can find this mineral in a wide range of foods, it doesn’t hurt to get an extra hand from supplements.
One of magnesium’s most important functions is to smooth stressed arteries, allowing oxygenated blood cells to make it through the veins easier. Therefore, magnesium is effective in fighting off high blood pressure. With blood pressure being regulated, it also lowers your risk of cardiovascular disease, making magnesium a 2-for-1 punch.
Magnesium also does a good job at reducing stress and depression symptoms. Finally, if you’re having any sleep problems, taking magnesium can be an excellent idea since it helps to regulate your nervous systems and muscles.
While the body produces magnesium naturally, like testosterone, it may produce less magnesium over time. There are many reasons for this including side effects of prescriptions, poor diet choices, or lack of exercise.
6. Omega-3 Fatty Acids
There are two types of fatty acids in this world. Most of us get plenty of omega-6 fatty acids, which are present in processed foods, vegetable oils, and packaged meats. Excessive consumption of omega-6 fatty acid is dangerous because they facilitate the growth of pro-inflammatory bacteria. This is the precursor to cancer.
Omega-3 has several benefits for both men and women, including lower blood pressure, decreased risk of suffering heart attacks and strokes, and overall, better heart health.
Omega-3 fatty acids offset elevated levels of omega-6 fatty acids. On top of that, omega-3s also cut down on high levels of LDL cholesterol, the bad cholesterol that leads to cardiovascular disease. Omega-3 oil supplements include fish oil, cod liver oil, and hemp oil.
In the case of men, Omega-3 also helps achieve higher sperm morphology, sperm count, and sperm motility, so it has been proven to be an excellent choice for men struggling with fertility.
Most people already know that Zinc is one of the top-rated choices to support your immune system. However, Zinc also helps the male body to produce testosterone, which may help with erectile dysfunction problems.
Unfortunately, the adult male doesn’t get enough Zinc naturally, which is why you should consider getting this supplement to promote much better immune function, protein production, and testosterone production.
Selenium is responsible for promoting better immune system health, protection against heart diseases, and improving your metabolism and thyroid function. As with other vitamins and minerals, your Selenium levels will likely decline as you age, so consider getting this supplement.
Taking Selenium has also been associated with healthier sperm, which is good news for men struggling with that problem.
9. Methylsulfonylmethane (MSM)
You may have noticed that, as you age, your body takes a bit longer to recover after a strong workout session. Constant exercise will cause prolonged muscle damage and oxidative stress, so if you want to combat that, consider getting MSM.
MSM is associated with reduced joint pain, inflammation, and allergy symptoms. It also promotes a faster recovery for your body. Some research suggests that MSM also does a good job at strengthening keratin for your hair, skin, and nails.
Probiotics have a wide range of benefits that men can enjoy, but some of the most vital benefits include better prostate support, a healthier immune system, and improving your mood and mental health in general.
According to research, one in eight men are diagnosed with prostate cancer during their life, which is alarming. Taking probiotics will certainly help reduce the chances of getting it while improving your mood.
11. Coenzyme Q10
Coenzyme Q10 is an excellent antioxidant. Research suggests that Coenzyme Q10 can help with male infertility since it may improve sperm quality, activity, and concentration.
Aside from helping with fertility, it also helps with your body’s performance and cellular energy production. Your natural production of CoQ10 will likely decrease as you age, so consider getting this supplement to get your body healthy again.
Creatine is excellent for both the athlete and the average male. It can help support and improve your brain function and boost your testosterone. As for athletes and bodybuilders, creatine helps with improving strength, achieving faster recovery, and more.
Whether you’re continually exercising or not, creatine will aid you to get those testosterone levels back up and boost your physical performance to incredible levels.
Protein will serve as the foundation for building muscle and gaining more strength. While you can certainly get more protein from your daily diet, protein supplements can also help you achieve better metabolic health, promote bone health, boost metabolism, and reduce cravings.
Melatonin is an excellent antioxidant that is often associated with improving your sleep and reducing anxiety levels. However, research also suggests that Melatonin could potentially have positive effects on a male’s erectile function, improving sexual health in general.
15. Glucosamine Sulfate
Overall, Glucosamine Sulfate is known for providing several benefits for your joints. This amino sugar plays a vital part in producing glycosaminoglycans and glycoproteins, which are essential for your synovial fluid, joint ligaments, cartilage, and tendons.
Even if you currently don’t have any joint problems, consider getting this supplement today. Joint problems typically start as your body breaks down cartilage within your joints, so getting Glucosamine could help you.
16. Antioxidant Alpha Lipoic Acid (ALA)
ALA is excellent for those aiming to regenerate some antioxidants like Vitamin C and E. Aside from helping people improve their nerve system, weight, vision, and other factors, taking ALA protects your cells and DNA from oxidative stress, which is great news for those who exercise.
Moreover, ALA helps to decrease iNOS and increase some isoforms of NOS, which will help those with erectile dysfunction.
Boron is often taken to boost testosterone and improve erectile dysfunction problems. Moreover, it helps with the process of absorbing nutrients and minerals, as well as improving cognitive functions.
Boron’s benefits will help you maintain a healthy sexual function and balance your testosterone levels.
As you can see, there are many different supplements you can start taking today to promote a much healthier body and life. If you’re in your 30s, consider getting some of these to help your body get to its required daily count of vitamins and minerals!