As men age, their nutritional requirements alter, and certain vitamins become increasingly crucial for maintaining good health.

After the age of 40, men should pay close attention to their diet and supplement intake to ensure that they are meeting their body’s needs.

Here are the vital vitamins that men should consume after 40, as well as the best ways to include them into their daily routine:

​​1. Vitamin D​

  • Improves bone health by promoting calcium absorption.
  • Improves immunological function.
  • Lowers the risk of chronic diseases such as heart disease and some malignancies.

How To Take:

Sun Exposure: Spend 15-30 minutes in the sun many times per week without using sunscreen.
Food sources include fatty fish (such as salmon and mackerel), fortified dairy products, and egg yolks.
Supplements: If sunlight and food are insufficient, take vitamin D3 supplement. Consult with a healthcare provider for the appropriate dosage.

2. ​​Calcium​

  • Important for keeping strong bones and teeth.
  • Promotes muscular function and nerve transmission.

How To Take:

Food sources include dairy products (milk, cheese, and yogurt), leafy green vegetables (kale and broccoli), and fortified plant-based milks.
Supplements: Calcium citrate, or calcium carbonate. Take with meals to improve absorption. Aim for a total daily intake of 1,000-1,200 mg (from both food and supplements).

3. Vitamin B12​

  • Essential for red blood cell production and neurological function.
  • Helps to sustain energy levels.

How To Take:

Food sources include meat, fish, dairy products, and fortified cereals.
Supplements include cyanocobalamin and methylcobalamin. B12 supplements can be given orally, sublingually, or intravenously (particularly for people with absorption concerns). The recommended daily dosage is about 2.4 micrograms.

4. Magnesium​

  • Promotes muscular and nerve function.
  • Helps to manage blood pressure and blood sugar levels.

How To Take:

Food sources include nuts and seeds, whole grains, leafy green vegetables, and legumes.
Magnesium citrate or glycinate can be taken as supplements. Take with food to avoid stomach distress. Aim for 400–420 mg daily.

5. ​​Omega-3 Fatty Acids

  • Reduces inflammation and lipids, which helps to improve heart health.
  • Improves brain health and cognitive function.

How To Take:

Food sources include fatty fish (such as salmon, sardines, and mackerel), flaxseeds, chia seeds, and walnuts.
Supplements: Fish oil and algae oil supplements. Look for goods that include high quantities of EPA and DHA. Aim for 1,000 mg of EPA and DHA daily.

6. Vitamin C

  • Acts as an antioxidant, shielding cells from harm.
  • Supports immunological function and collagen formation.

How To Take:

Citrus fruits, berries, bell peppers, and leafy greens are all good sources of nutrition.
Supplements include ascorbic acid or buffered vitamin C. Vitamin C supplements can be taken at any time of day, with or without meals. The recommended daily dose is 90 mg, however some people may benefit from greater doses (up to 1,000 mg) for increased immune support.

​​Tips for effective supplementation​

Consult a healthcare provider. Before beginning any supplement regimen, consult with a healthcare provider, especially to determine the appropriate dosages and address any potential interactions with medications.

Choose High-Quality Supplements: Look for supplements that have been third-party tested for quality and potency.

Maintain a Balanced Diet: Supplements should be used in conjunction with, not instead of, a balanced diet. Aim to receive the majority of your nutrients from whole foods.

Stay Hydrated: Proper vitamin and mineral absorption and metabolism require enough water consumption.