Between your 30s and 40s a lot of good things are likely to come your way, including a more established career, stronger relationships, and you may have even started a family. But you’ve probably noticed some changes to your body too.
Along with the stress of a career, juggling responsibilities and general “adulting,” signs of aging may have started showing up and if they haven’t yet, they probably will soon. That’s why taking care of yourself now is more important than ever, no matter how busy you are. Here are our top 16 vitamins and supplements for men in their 30s and 40s to help get you started!
Vitamins & Supplements for Men Over 30
Once you’ve passed the big three-oh, you soon realize that there’s some truth to the grumblings you’ve heard about aging. Your mileage may vary, but usually after reaching your 30s, losing a little sleep one night may leave you feeling tired for days, and other surprises show up too.
Some of the biggest complaints of men in their 30s (and 40s too!) include decreased energy and stamina, decreased flexibility, weight gain, muscle loss, and needing more recovery time after workouts. Here are some supplements that can help.
#1 Real Food Multivitamin for Men
Chicken wings or grilled chicken salad? Pizza or salmon? Every day we’re faced with some tough choices, and even though we know it’s best to get as many vital nutrients as possible from real food sources, sometimes it just doesn’t work out that way. Supplements are not a substitute for wholesome eating, but a multivitamin from real food sources should be the first thing on your supplement list to help you fill the gaps in your diet.
Try Swanson Real Food Multi Men’s Daily to cover your bases with 16 essential nutrients plus a trio of herbs to fight stress, support bladder and prostate health and boost overall wellbeing.
#2 Pure Energy Herbal Formula
Is the afternoon slump is hitting you little harder than it used to? We feel you. But there’s nothing worse than chugging your third cup of coffee or reaching for a sugary snack only to feel jittery for a little while then fizzle out again.
What you eat plays a huge role in keeping your energy levels up, and so does getting quality sleep, but if you need a helping hand every now and then, don’t just reach for another cup of the usual. There’s a better way, and science is here to prove it!
Swanson Ultra Pure Energy is a unique combination of three, science-backed ingredients to keep you performing at peak levels throughout your day. This herbal blend includes the stress-busting, mood-boosting adaptogenic herb rhodiola rosea, which has been shown to help protect body and mind from the effects of stress.1
It also includes the amino acid L-Theanine, which promotes a sense of calm alertness and helps with concentration while smoothing out stimulating effects of caffeine, complemented by just the right amount of caffeine (about the same as a cup of coffee) sourced from green tea leaf and green coffee bean, which are both sources of antioxidant phytonutrients.2
Learn more about the power of herbs in Why Choose Condition Specific Herbs for Energy, Joint, Heart and Brain Health?
#3 Omega-3 Fatty Acids for Heart & Brain Health
According to the National Institutes of Health, America is having a love affair with omega-3 supplements. As of the latest polls, 18.8 million adults used some form of omega-3 supplements.3 Our primary source of those omegas? Fish oil supplements! While that’s an excellent choice and has been popular for decades, it isn’t your only option.
When it come to omega-3 fatty acid supplements, you now have many choices. If you want a vegan omega-3 fatty acid supplement you can get it from our innovative, award-winning Plant Base Omega-3 formula, which was named 2018 Omega-3 Product of the Year by NutraIngredients USA. Krill Oil is another great option, and the omega-3s from krill oil supplements may be more easily absorbed by the body than fish oil.4
Pumpkin Seed Oil is also a great source of essential fatty acids for men because it gives you the benefits of omega-3 and omega-6 fatty acids along with support for prostate health.5
How you choose to get your daily omega-3s isn’t as important as just making sure you get them, because they are essential nutrients for heart and brain health, plus they also help skin, joints and more.6
#4 Probiotics for Digestive & Immune Health
Digestive health is at the core of your overall wellbeing. Your gastrointestinal tract (GI) is where your body absorbs the nutrients you need to stay healthy, and your gut health is closely linked to your immune function.7 So it pays to keep things running smoothly, and probiotics can help.
Probiotics help nurture the good bacteria in your GI tract, balancing things out to support digestive health, which in turn will make you feel better overall. But probiotics aren’t something you just take from time to time when your stomach feels disruptive. Cultivating better digestive health with probiotics should be a part of your daily nutritional routine for optimal wellbeing. Try our Probiotic for Digestive Health and feel the difference for yourself!
You can learn more about probiotics and why you need them in Trust Your Gut Health: Build a Healthier Gut with Probiotics and Translating the Language of Probiotics.
#5 Calcium & Vitamin D for Strong Bones & More
If you don’t get enough calcium and vitamin D from your daily multivitamin and food sources, put these essentials at the top of your list, and take them together because calcium needs vitamin D to be fully absorbed.8,9
In your 30s you might not think much about bone health but you definitely should—you’ll thank yourself for it later! The nutritional decisions you make now affect your health long term, and that’s especially true when it comes to bone health.
Keeping your calcium levels up now can help keep your bones stronger as you age, and there are other benefits of taking a calcium and vitamin D too, including heart health and muscle and nerve function.9
Get the combined benefits of these two vital nutrients in Coral Calcium Complex with Vitamin D, and check out Say Hello to the Sunshine Vitamin: Top Foods High in Vitamin D.
#6 Protein for Healthy Muscles
Do you think you only need protein if you lift weights? Not true! Protein helps preserve, repair and nurture tissues, and that’s a necessary process whether you’ve spent your day at a gym or in the office.10 Plus, protein is more satiating and keeps you feeling full and energized longer than carbs.10
The tricky thing about protein is that your body doesn’t store it from day to day like it does with some other nutrients so it can use it later.10 So be sure to fuel up with enough protein every day. Consider starting your day with a protein-rich breakfast, whether that includes eating foods that are high in protein, or having a protein shake on the way out the door.
You can also keep protein powder on hand at work in to help hold you over between meals or to give you more energy through the afternoon.
#7 MSM for Exercise Recovery & Joints
Remember when you could play a pickup game on Saturday and do it all over again the next day without hesitation? If you feel like it’s taking more time for you to recover between workouts in your 30s than it used to, you’re definitely not alone.
Strenuous exercise causes increased oxidative stress and muscle damage and it takes the body time to recover from that.11 Research shows that the antioxidant and other beneficial effects of methylsulfonylmethane (MSM), a popular ingredient in many joint health supplements, may help you recover faster from workouts.11
MSM is also sometimes taken for hair and skin health since it supports keratin formation, which is needed for strong, healthy hair and nails.11,12 Check out the article MSM for Joint Health and Beyond to learn about more of the benefits of MSM.
#8 Magnesium for Stress & Sleep
Magnesium is a mineral that is often overlooked in our diets, which is a problem that is compounded by decreased magnesium levels in the soils that nurture food crops.13 Your body needs magnesium for hundreds of vital processes, and low levels of magnesium are difficult to recognize because signs of low magnesium are easily mistaken for something else—like feeling tired, stressed, anxious, or having trouble sleeping.14
Magnesium plays a role in the functioning of our muscles, nerves and neurotransmitters, our stress response, the transport of calcium and potassium through cell walls and a lot more.15 Plus, when we get stressed our bodies waste magnesium.16
After supplementing with magnesium, many people report feeling less stressed, more calm, and just better overall.17 Try it yourself in our replenishing magnesium drink, Mellow Mag, which is available in orange and raspberry flavors.
Vitamins & Supplements for Men Over 40
In your 40s your body needs many of the same core nutrients as in your 30s, but since your body changes with every passing decade, new wellness challenges may arise in your 40s that you can support with targeted nutrition. Below we’ve listed some of our top supplements for men over 40.
#9 Ashwagandha for Sexual Health & Stress
Have you heard about the powerful benefits of adaptogens? Adaptogenic herbs are a special category of herbs known to fight the physical and mental effects of stress, and one of the most popular adaptogenic herbs out there, ashwagandha, also conveniently helps with men’s sexual health.1,18
Ashwagandha is an ancient herb used for health and wellness. In fact, it’s one of the most important herbs in Ayurveda and it has many, time-tested uses.19 Research has shown that stressed adults who supplement with ashwagandha can show up to a 30% reduction in cortisol levels.19
Cortisol is a stress hormone that fuels your body’s fight-or-flight instinct, and it plays a role in everything from how your body uses carbs, fats and proteins to your sleep/wake cycles.20 Too much cortisol as a result of long-term stress can disrupt “almost all of your body’s processes,” according to the exports.21 That includes having a negative impact on men’s sexual health and sleeping patterns.22
Try it in Swanson Premium Ashwagandha, which promotes a feeling of calmness and relaxation while supporting a healthy, natural response to daily stress and enhancing mental & physical clarity.
#10 CoQ10 for Heart Health & Energy
Coenzyme Q10 (CoQ10) is a vital nutrient used by our cells for converting food into the energy needed for growth and sustaining health.23 Researchers say CoQ10 may offer significant benefits for cardiovascular health, and studies have linked low levels of CoQ10 to increased risks of heart health concerns.24
The benefits of CoQ10 may be related to its ability to help maintain healthy blood lipid levels and support healthy blood pressure already within the normal range.24 CoQ10 may also help with some of the side effects of taking statins.24
Although our bodies do produce some CoQ10 naturally, our natural production of CoQ10 starts declining in our 20s and that decline continues throughout life.24 By the time we reach our 40s, we may need a little extra help keeping our levels up to maintain optimal wellbeing.
Give your CoQ10 levels a boost with Swanson Ultra CoQ10 to enhance cellular energy production and physical performance while supporting a healthy heart.
#11 Selenium for Vitality
Selenium is a trace mineral and antioxidant that is necessary for many natural processes. Low levels of selenium have been linked to many health issues that affect aging men including prostate health concerns, and cardiovascular and cognitive health.25
Since our selenium levels naturally decline with age, taking a selenium supplement may be a good idea to help maintain your health.25 The Food and Nutrition Board (FNB) recommends that adult men get at least 55 mcg of selenium each day.25 If you don’t get enough selenium from your diet every day, try Swanson Ultra SeMSC Selenium, which contains the same form of selenium found in garlic, broccoli and brussels sprouts.
#12 Saw Palmetto for Prostate & Urinary Health
Maybe you haven’t noticed changes in urinary or prostate health just yet, but you shouldn’t wait until problems show up before thinking about this important area of health for men.
Prostate changes are a fact of life for men as they age. Starting as early as your mid 20s, your prostate slowly gets bigger as a normal part of aging.26 And by the time you reach your 50s that may cause changes in urination frequency and comfort as a result.26
Your 40s are a really good time to take steps to help protect your prostate in advance, and saw palmetto is one of the most common supplements taken by men to support prostate and urinary health.27 Get a head start on your prostate health with Swanson Premium Saw Palmetto.
#13 Antioxidant Alpha Lipoic Acid (ALA)
Alpha lipoic acid (ALA) is a vitality-enhancing fatty acid that’s often referred to as the “universal antioxidant.”28 You can get it in some foods like red meat, liver, brewer's yeast and in smaller amounts in some fruits and vegetables, but Western diets don’t generally provide enough ALA to be truly beneficial.29
ALA is beneficial because it helps regenerate other antioxidants, including vitamin C, E and glutathione. It also supports heart and liver health, energy metabolism, and skin health, all of which are areas of concern as we age.29 Researchers have also studied ALA for its potential benefits to nerves, weight, vision and more.29
Get support for your most vibrant self with a superior source of ALA from Swanson Ultra R-Fraction Alpha Lipoic Acid - Double Strength, which features a 50-50 racemic blend of R and S isomers to give you alpha lipoid acid’s benefits with increased supplement stability.
#14 B Vitamins for Energy, Stress & More
Energizing, stress-busting B vitamins are essential for maintaining many areas of health. They help turn the food you eat into fuel your body can use, and each of them supports your health in a different, yet vital way.30 All of them are important, but vitamin B12 may be especially beneficial for supporting cognitive health as you get older.30
Also, B vitamins may help combat day to day stress, and since stress depletes your body of certain B vitamins (and vitamin C) replenishing your stores each and every day is a good idea.31
So be sure to check your multivitamin label and make sure you’re getting the full spectrum of supportive B vitamins. Check out our Complete Guide to B Vitamins to learn about the long list of benefits these 8 essential nutrients provide, and get the benefits in Swanson’s Super Stress Vitamin B-Complex with Vitamin C.
#15 Collagen for Skin Anti-Aging
Are you seeing a few signs of aging show up on your skin? As we age our skin loses collagen, and that plays a big role in the appearance of aging. Collagen is a complex protein containing 19 different amino acids. It’s a component of skin, bones, muscles and connective tissues and provides strength and structure for your body.32,33
Plumping your skin with collagen isn’t as simple as just ingesting it, but collagen supplements may actually help you get your vibrancy back. Research has shown that supplementing with 2.5-5 grams of collagen each day for 8 weeks improved skin elasticity, and it may promote the production of other proteins too, like elastin and fibrillarin, which support the structure of your skin.32
And as a bonus, collagen can help keep your joints healthy too!32 Researchers believe that supplemental collagen may accumulate in cartilage and stimulate joint tissues to make collagen.
Collagen powder is a good supplement option because of its flexibility in both use and dosage. You can mix it in water, juice or a smoothie, and even use it in some recipes.
#16 Glucosamine Sulfate for Healthy Joints
Speaking of keeping your joints healthy, this is another area of health in which you don’t want to wait until a problem starts before thinking about it. Getting a head start on joint health long before they start causing discomfort will help keep you flexible and mobile as you age.34 Plus, there are some ways glucosamine supplements may help you now, including providing support for joint comfort while you exercise.
Joint health problems are frequently related to the natural breakdown of cartilage within joints over time.35 It’s important to take measures early to help slow down that process before it becomes an issue. Glucosamine is one of the most popular nutrients for joint care and many studies have been conducted on its benefits.34,35 Experts say it may help slow that natural breakdown of cartilage when taken over longer periods of time, making it a great choice for getting a head start on joint care.
Glucosamine sulfate is almost always derived from shellfish, so if you have a shellfish allergy, read your glucosamine product labels carefully. Opt for a shellfish free glucosamine supplement, like Swanson Ultra Glucosamine, Chondroitin & MSM with Hyal-Joint instead.
Your Journey to Health at Every Age
Being smart about nutrition and educating yourself on what your body needs is a great first step to healthy aging, but it isn’t the only step. Take better care of your body and mind every day by finding ways to be active so you keep your body strong and flexible, and focus your diet on real foods as often as possible.
And sign up for Swanson Health emails so you’ll be the first to know about new wellness resources, innovative products and valuable promotions.
About Lindsey Toth, MS, RD
Registered Dietitian, Swanson Health Products
Lindsey is a nationally-recognized registered dietitian and nutritionist with a soft spot for pie. She empowers people to take charge of their health by finding the balance between the pleasure and nourishment in food. Her philosophy is that you should take care of your body because it’s the only permanent home you have. It’s what inspired her to pursue a career in nutrition and, ultimately, led her to Swanson Health.
1 Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress—Protective Activity. US National Library of Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3991026/ (Accessed 07/23/2018)
2 Theanine: Calmness in a Pill? Berkeley Wellness. http://www.berkeleywellness.com/supplements/other-supplements/article/theanine-calmness-pill (Accessed 07/23/2018)
3 Most Used Natural Products. National Center for Complementary and Integrative Health. https://nccih.nih.gov/research/statistics/NHIS/2012/natural-products/omega3 (Accessed 07/23/2018)
4 The Health Benefits of Krill Oil versus Fish Oil. University of Washington. http://depts.washington.edu/nutr/wordpress/wp-content/uploads/2015/03/Krill-vs-Fish-Oil2012.pdf (Accessed 1/29/2018)
5 The Health Benefits of Pumpkin Seed Oil. Healthline. https://www.healthline.com/health/pumpkin-seed-oil#heart-health (Accessed 06/14/2018)
6 17 Science-Based Benefits of Omega-3 Fatty Acids. Healthline. https://www.healthline.com/nutrition/17-health-benefits-of-omega-3 (Accessed 07/24/2018)
7 Gut microbes closely linked to proper immune function, other health issues. ScienceDaily. https://www.sciencedaily.com/releases/2013/09/130916122214.htm (Accessed 07/24/2018)
8 Vitamin D Fact Sheet for Health Professionals. National Institutes of Health. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/ (Accessed 07/24/2018)
9 Calcium and calcium supplements: Achieving the right balance. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/calcium-supplements/art-20047097 (Accessed 07/24/2018)
10 The Benefits of Protein. WebMD. https://www.webmd.com/men/features/benefits-protein (Accessed 07/24/2018)
11 Influence of methylsulfonylmethane on markers of exercise recovery and performance in healthy men: a pilot study. PubMed. https://www.ncbi.nlm.nih.gov/pubmed/23013531 (Accessed 07/24/2018)
12 MSM (Methylsulfonylmethane). WebMD. https://www.webmd.com/vitamins/ai/ingredientmono-522/msm-methylsulfonylmethane (Accessed 07/24/2018)
13 Magnesium deficiency in plants: An urgent problem. ScienceDirect. https://www.sciencedirect.com/science/article/pii/S221451411500121X (Accessed 07/24/2018)
14 Magnesium – How it Affects Your Sleep. The sleep-promoting, stress-reducing, disease-protecting power of this essential. Psychology Today. https://www.psychologytoday.com/us/blog/sleep-newzzz/201805/magnesium-how-it-affects-your-sleep (Accessed 07/23/2018)
15 Magnesium Fact Sheet for Health Professionals. National Institutes of Health. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ (Accessed 07/24/2018)
16 Magnesium and the Brain: The Original Chill Pill. Psychology Today. https://www.psychologytoday.com/us/blog/evolutionary-psychiatry/201106/magnesium-and-the-brain-the-original-chill-pill (Accessed 07/24/2018)
17 Took Magnesium, feel all sparkly. Forum Discussions from Magnesium Users. http://forum.lowcarber.org/archive/index.php/t-426539.html (Accessed 07/19/2018)
18 Herbs, Vitamins, and Supplements for Testosterone. Healthline. https://www.healthline.com/health/herbs-vitamins-supplements-testosterone-levels-balance (Accessed 07/24/2018)
19 12 Proven Ashwagandha Benefits. Healthline. https://www.healthline.com/nutrition/12-proven-ashwagandha-benefits#section4 (Accessed 07/24/2018)
20 What is Cortisol. WebMD. https://www.webmd.com/a-to-z-guides/what-is-cortisol#1 (Accessed 07/24/2018)
21 Chronic stress puts your health at risk. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037 (Accessed 07/24/2018)
22 The relationship of serum and salivary cortisol levels to male sexual dysfunction as measured by the International Index of Erectile Function. US National Library of Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2834333/ (Accessed 07/24/2018)
23 Coenzyme Q10 (CoQ10): In Depth. National Institutes of Health. https://nccih.nih.gov/health/supplements/coq10 (Accessed 1/5/2018)
24 CoQ10: What are the Heart Health Benefits? Cleveland HeartLab. http://www.clevelandheartlab.com/blog/horizons-coq10-what-are-the-heart-health-benefits/ (Accessed 07/23/2018)
25 Selenium Fact Sheet for Health Professionals. National Institutes of Health. https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/ (Accessed 07/24/2018)
26 Your Prostate Over 40. WebMD. https://www.webmd.com/men/prostate-over-40#1 (Accessed 07/24/2018)
27 Fatty Acid and Phytosterol Content of Commercial Saw Palmetto Supplements. US National Library of Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3798925 (Accessed 06/14/2018)
28 Alpha Lipoic Acid. University of Michigan Medicine. https://www.uofmhealth.org/health-library/hn-2799001 (07/17/2018)
29 Alpha-lipoic acid as a dietary supplement: Molecular mechanisms and therapeutic potential. US National Library of Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2756298/ (07/17/2018)
30 The symptoms of a vitamin B deficiency. Healthline. https://www.healthline.com/health/symptoms-of-vitamin-b-deficiency#vitamin-b-6 (Accessed 07/24/2018)
31 Reducing occupational stress with a B-vitamin focused intervention: a randomized clinical trial: study protocol. PubMed. https://www.ncbi.nlm.nih.gov/ (Accessed 07/24/2018)
32 Collagen Benefits. Healthline. https://www.healthline.com/nutrition/collagen-benefits#section2 (Accessed 07/24/2018)
33 Collagen: What is it and what are it’s uses. https://www.medicalnewstoday.com/articles/262881.php (Accessed 07/24/2018)
34 5 Best Ways to Safeguard Your Joints. Cleveland Clinic. https://health.clevelandclinic.org/5-best-ways-to-safeguard-your-joints-as-you-age/ (Accessed 07/24/2018)
35 Glucosamine: Should I Try It? Medical News Today. https://www.medicalnewstoday.com/articles/ 265748.php (Accessed 2/26/2018)
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.