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. Omega-3 Oils
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 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.
2. Vitamin D
Being stuck in an office all day, we miss exposure to the most abundant Vitamin-D source, the sun. Approximately 50 percent of the world’s population suffers from Vitamin D deficiency. Unfortunately for men over 30, vitamin D is essential for the production of testosterone.
Testosterone is the hormone that is necessary for men to produce semen, facilitate facial hair growth, increase muscle mass, and drive the libido. However, as men age, they naturally lose 1% of their testosterone levels per year. Further proving this statistic, studies show that 1 in 4 men suffer from low testosterone. Supplementing with Vitamin D can offset these alarming numbers.
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.
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.
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.
One of the most important functions of magnesium is that this mineral smooths stressed arteries, allowing for 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.
4. B-Complex Vitamins
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
5. Vitamin C
With the 30’s comes parenthood. With parenthood comes children bringing home illnesses from all the other children in their school. 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 has a positive effect on aging male bodies when taken solely. In fact, Vitamin C has been proven effective in treating male infertility patients.
If you aren’t feeling your best, you won’t give your best. To achieve the success you desire, the sleep you need, and the peace of mind you long for, you need to set a strong foundation for yourself. One of the key ways to do this is to supplement effectively with the vitamins above.