Men, like women, have hectic schedules, which can put a burden on their health. According to the US Centers for Disease Control and Prevention, the top four leading causes of death for men are heart disease, cancer, stroke, and diabetes. In these current times of high stress, insufficient sleep, and unbalanced diets, it can be difficult for men to maintain wellness; however, they can take their health into their hands through proper diet, exercise, stress reduction, sleep, and supplementation. Supplementation options will vary through the years depending on differing health needs.

Men's Health: 20s-30s

In their 20s, 30s, and beyond, men should use foundation supplements such as a multi, omega-3s, and additional D3 and K2 for overall general wellness. A good quality multivitamin and mineral formula can help ensure they are getting the RDA (recommended daily allowance) of important vitamins and minerals. It should also contain enough B vitamins to assist with extra stress and energy demands.

Beyond the omega-3s possibly found in a multi, additional EPA and DHA are recommended for a variety of reasons. Omega-3s have an immense amount of research showcasing how they support mood, memory, brain, nerve, vision, joint, cardiovascular health, and more. The American Heart Association recommends 500 mg of omega-3s for the general healthy adult population; however, recent studies are showing many health benefits when consuming 1,000-3,000 mg (1-3 g) daily. 

Men's Health: 40s

As men age into their 40s, their risk of specific health concerns increases, so it's important to focus on optimal wellness. A high-strength omega-3 and vitamin D3 and K2 formula should be part of their daily routine to support heart health. Vitamin D3 promotes healthy growth and development; supports teeth, bone, and muscle health; and assists with a healthy immune and cardiovascular system. Vitamin D3 is also important for calcium transport and absorption.

Vitamin K2 as MK-7 is critical, along with D3, for the formation of a strong bone matrix and cardiovascular health. Most adult multivitamin and minerals formulas provide some vitamin D3; however, there is typically only a small amount or no vitamin K2. Adding in certain amino acids like l-arginine, which support a healthy cardiovascular and immune system, is also important at this age. It's a precursor to nitric oxide, and nitric oxide is necessary for the healthy blood vessels, blood flow, and circulation. 

In our 40s, energy levels may begin declining. Utilizing specific nutrients such as magnesium, CoQ10, ribose, B-complex, acetyl-l-carnitine, MCTs, and omega-3s can assist. Supporting our vision health is also important, especially with exposure to blue light devices and harmful UV light. Adding beta carotene, DHA, and lutein and zeaxanthin can help. 

Men's Health: 50s

Maintaining prostate health becomes extremely important in men’s 50s and thereafter, and regular prostate checks and colonoscopies are recommended. Keeping our brain sharp is also important at this age. To support healthy prostate function, men should include plenty of antioxidants in their diet like lycopene, selenium, zinc, and vitamin E. A high-fiber diet is also important for cardiovascular and colon health. A high-fiber supplement can be beneficial to reach the recommended about of 20-35 grams of fiber per day. To support brain health, a variety of supplement can help, including omega-3s, vitamin D3, MCTs, phosphatidyl serine, and acetyl l-carnitine. 

Men's Health: 60s+

Staying active physically and mentally is important in our 60s and beyond. It's also vital to focus on maintaining bone and muscle health. Staying on top of vision, dental, heart, bone, and cancer screenings is essential, and digestion, immunity, and sleep can become irregular at this point in life. We can support our digestive health by utilizing certain supplements like digestive enzymes and lecithin. It's important we promote healthy immunity by adding in additional antioxidants like vitamins A, D3, C, and E, selenium, CoQ10, and astaxanthin. Other nutrients like black elderberry and omega-3s can also help. Sleep is also critical at this age. We can promote healthy sleep with magnesium, l-theanine, or melatonin. 

Our bones and muscles work together to help us maintain strength and stability. Beyond the nutrients found in a multi, we may want to provide our bones with addition support from calcium and vitamins D3 and K2. The amino acid l-glutamine promotes muscle tissue production and aids in repairing and rebuilding muscle. During times of extreme stress and illness, our body depletes glutamine levels quicker than it can replenish them.

Whether men start in their 20s or 60s, they can maintain their health with a variety of supplement options. Choices will vary with age and health concerns. Make sure to consult with a health practitioner before adding in various supplements if taking medications.