Health Tips for Men Over 40: 5 Essential Diet Supplements to Include in Your Diet


Men over 40 need to take special care of their health, and diet plays an important role in this. Read on to find out more.

Men who want to optimize their health in the present and secure their future should look for ways to supplement their diet and improve their food intake. Dietary supplements for men over 40 can help rebuild testosterone levels and improve overall health. It is important to note that dietary supplements are not a substitute for healthy habits like eating right and getting a good night’s sleep. But what they can do is increase vitality, promote overall health, and in some cases address specific health issues.

Vitamin D

Low testosterone levels make men prone to a variety of health problems such as sleep apnea, low metabolism, loss of libido, and fatigue. Proper vitamin D levels are an important part of male health. The intake of vitamin D reduces the risk of coronary artery disease, improves immune function, regulates mood swings, and helps relieve depression. In addition, it improves DNA repair, which increases protection against certain types of cancer. In addition to supplements, salmon, sardines, egg yolks, and shrimp are great natural sources of vitamin D.


Chronic stress, consumption of more than 7 alcoholic beverages per week, regular consumption of coffee, tea or other beverages containing caffeine lead to a magnesium deficiency in men. The Recommended Daily Allowance (RDA) for magnesium for men is approximately 375 mg per day. The RDA limit values ​​were developed to prevent deficiency symptoms. Spinach, pumpkin seeds, almonds, avocados, figs, and bananas are some great sources of magnesium.

Omega 3

A lack of omega-3 fatty acids in the diet can lead to heart disease, mood swings, poor memory, dry skin, joint pain, and autoimmune diseases. Omega-3 fats are important for general health and have a positive impact on heart and brain function and help reduce inflammation in the body. Omega-3 comes from both animal and vegetable sources. The primary animal sources are fish such as salmon, sardines, mackerel, etc. The primary vegetable sources are flaxseed, chia, and walnuts. Consuming omega-3 fatty acids is known to help fight certain cancer cells, high cholesterol, diabetes, and infertility.


Zinc helps by boosting immune function in fighting disease, supporting healthy cell growth and development, and ensuring proper sense of taste and smell. It’s especially important for men because of its role in maintaining prostate health, testosterone levels, and overall sexual health. However, since our bodies do not produce zinc, daily intake is recommended to ensure healthy levels of these critical mineral vegetables, including berries, citrus fruits, kiwi, apples, red grapes, kale, onions, spinach, sweet potatoes, and carrots are some of great sources of zinc .

Vitamin B6

This nutrient is essential for processes like brain development and the transport of oxygen through your bloodstream. Vitamin B6 also helps you maintain a healthy nervous and immune system. Vitamin B6 contributes to better blood circulation and a stronger immune system. Eating foods high in vitamin B6 will help your body protect itself from infection. Good sources of vitamin B6 are chickpeas, bananas, potatoes, tofu, and nuts. Long-term excessive alcohol consumption can eventually lead to B6 deficiency, as can hypothyroidism and diabetes.

Healthy habits for overall health

For men over 40, it is imperative to establish a routine that includes a healthy and varied diet and regular exercise. It is best to avoid or quit smoking and strictly limit alcohol consumption. Regular checkups and monitoring of blood pressure, blood sugar, cholesterol and prostate health are also a must.

(This article was written by Rohit Shelatkar, VP at Vitabiotics, Fitness & Nutrition Expert)

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