Best Supplements for Men Over 30: Essential Nutrients for Peak Performance

Why Men Over 30 Need Targeted Nutritional Support

Beginning around age 30, certain physiological changes can have an effect on men’s wellness and your ability to enjoy your favorite activities. Changes to muscle mass, flexibility or stamina and impacts on cardiovascular health, sexual health or cognitive function.

The good news: there are many proactive measures and supportive wellness supplements available to help bolster health now and for years to come. Here’s a listing of some of the best supplements for men over 30.

Multivitamins: The Foundation of Men’s Health

Maintaining a healthy diet full of vitamins and minerals is an important part of promoting wellness at any stage in life, but our modern diets can sometimes feature nutritional gaps. The right supplements can plug such gaps with the nutrients we need most. For men over 30, this includes vitamins A for vision health, C for a strong immune system and E for antioxidant support and heart and sexual health benefits. It’s also important to get enough calcium to maintain healthy bones and other minerals like magnesium for overall wellness.

Swanson Real Food Multi Men’s Daily can help you cover your bases with 16 essential vitamins and minerals plus a trio of herbs to fight stress, support bladder and prostate health and boost overall well-being.

Omega-3 Fatty Acids for Brain and Heart Health

According to expert analysis, omega-3 essential fatty acid supplementsin America seem to be increasingly popular, with around 8% of adults taking some form of omega-3.¹ Our bodies are unable to create these essential fatty acids naturally, so we need outside sources—the most common being fish oil. But that isn’t your only option. When it comes to omega-3 fatty acid supplements, there are many choices. Krill oil is a great option, and the omega-3s from krill oil supplements may be more easily absorbed by the body than fish oil supplements.² For a plant-based source of omega-3 fatty acids, try Swanson’s Plant Based Omega-3. Another plant-based option is pumpkin seed oil , shown in research to bolster prostate health.³

Omega-3 essential fatty acids have been linked to promoting heart and cognitive health in addition to supporting healthy cells and organs.⁴ Emerging research also indicates that omega-3 can help promote a balanced and healthy inflammation response in the joints after physical exertion,⁵ meaning that this nutrient can play a supportive role in daily physical fitness.

A daily omega-3 supplement is important because it’s an essential nutrient for a healthy heart, brain, skin, joints and more!¹

Protein Supplements for Muscle Maintenance

A natural part of the aging process is the gradual loss of muscle mass and strength that many men begin to notice in their 30s.⁶ While a common experience, there are measures you can take to help maintain muscle health. Making sure you get an adequate amount of protein in your daily diet is important, but there are also a variety of protein supplements available which can help you make sure you’re meeting your daily requirements. These supplements include whey protein and plant-based options like vegetarian protein or vegan-friendly protein formulas.

Timing is important to maximize the benefits of protein supplements. A meta-analysis of randomized controlled trials with protein supplements indicates that just before or just after exercise has the best results. Supplementation before bed also has a positive effect.⁷

Protein has also been linked to supporting post-exercise recovery and benefiting metabolism for more energy.⁸ The body uses protein to repair muscles after exertion, increasing strength and reducing recovery time.⁸ Studies show a diet rich in protein helps increase energy metabolism through diet-induced thermogenesis, even while at rest.⁷

Probiotics for Gut and Immune Health

For promoting overall wellness in your 30s, one of the best places to begin is with your gut. Home to about 70% of your body’s immune system,⁹ the gut and its microbiota play a crucial role in your ability to resist, combat and remove harmful microorganisms. Maintaining a healthy balance of probiotic bacteria in the gut is also key to ensuring healthy nutrition. Research has also linked a proper balance of probiotics in the gut with sexual and reproductive health in men.¹⁰

The gut and its vitality are not a standalone aspect of wellness, but play a role in other areas of health, like mood and cognition. This is due to a complementary function between the enteric (gut) nervous system and the central (brain) nervous system, known as the gut-brain axis. A healthy gut is better able to communicate with the brain, supporting cognitive function and promoting a healthier outlook. For more, check out Understanding the Gut-Brain Connection.

Beneficial bacteria include many strains, but some are particularly helpful. Bifidobacterium and Lactobacillus are two strains commonly found in probiotic supplements. Certain strains have been linked to male reproductive health,¹¹ cardiovascular health and more. For a broad spectrum of probiotics known to promote total-body wellness, try Dr. Stephen Langer’s Ultimate 16 Strain Probiotic with FOS.

CoQ10 for Cellular Energy Production

Coenzyme Q10 (CoQ10) is a vital nutrient used by our cells for converting food into the energy needed for growth and sustaining health.¹² Although our bodies do produce some CoQ10 naturally, this starts to decline in our 20s and onward.¹³ By our 40s, we may need a little extra help keeping our levels up by considering another form of CoQ10 known as ubiquinol. You can learn more about these forms by reading CoQ10 and Ubiquinol: What’s the Difference?

To benefit men’s health after age 30, researchers say CoQ10 may offer significant benefits for cardiovascular health as studies have linked low levels of CoQ10 to heart health concerns.¹⁴ 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.¹⁴ CoQ10 may also help with some of the side effects of taking statins.¹⁴

To make sure you’re getting an adequate daily intake of CoQ10, adults over 19 should aim for about 30-200 mg daily.¹⁵ For more specific benefits, a recent meta-analysis of studies suggested efficacious daily intakes of up to 300-400 mg daily.¹⁵

Give your CoQ10 levels a boost with Swanson Ultra CoQ10 to enhance cellular energy production and a healthy heart.

B-Complex Vitamins for Stress Management

Energizing, stress-busting B vitamins are essential for maintaining many areas of health by turning food into fuel. Each member of the B complex family supports health in a different way, mostly related to metabolism and energy.¹⁷ 

Supplementing with B vitamins may help combat the effects of the day-to-day stress that can deplete your body of certain nutrients.¹⁷ Maintaining optimal levels of B vitamins also benefits cognitive health and mood.¹⁷

Vitamin B12 specifically has been directly linked to improving testosterone levels,¹⁸ meaning healthier stamina and physical performance. For a powerful supply of daily B vitamins, try Swanson’s Super Stress Vitamin B-Complex with Vitamin C.

Natural Energy Boosters

Adaptogens are an excellent natural way to support sustained energy throughout your day. Several herbal and botanical supplements are classified as adaptogens, meaning they help your body respond to daily stressors—mental stressors like work or physical stressors such as environmental pollutants—in a healthy way. Learn more about adaptogens in 14 Adaptogenic Herbs for Healthy Stress Support.

Adaptogens have been researched for their ability to boost energy by supporting focus and endurance during times of fatigue.¹⁹ Two potent adaptogens are rhodiola and ashwagandha. Rhodiola has been linked to improved cognitive function in men, particularly in stressful times.²⁰Ashwagandha also contributes to men’s health, as research shows its ability to promote muscle mass and strength in conjunction with exercise and weight training.²¹ For men facing loss of muscle strength after 30, this can be a real benefit.

Certain herbal allies deliver support in areas like energy, focus and stress support. For a natural boost to your daily wellness, check out Swanson Ultra Pure Energy, 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 to help protect body and mind from the effects of stress.²² It also includes the amino acid L-theanine to promote a sense of calm alertness, complemented by caffeine sourced from green tea leaf and green coffee bean—two sources of antioxidant phytonutrients.²³ Green coffee bean extract also supports metabolism for energy.

To maximize your energy benefits, it’s a good idea to take them in the morning so you can enjoy sustained energy and focus without affecting your sleep.

MSM for Exercise Recovery

After 30 our bodies begin to recover more slowly after exercise, but greater comfort can be promoted with MSM (methylsulfonylmethane), an organic sulfur compound found naturally in the body. MSM is linked to better post-workout recovery, improved muscle comfort, antioxidant defense and improved response to exercise-induced inflammation.²⁴

MSM’s sulfur content helps the creation of keratin for stronger, more youthful looking hair²⁴ and supports collagen formation²⁵ for smoother, healthier skin. Some combine MSM with other supplements for comprehensive benefits, like MSM with collagen for healthy hair, skin and nails, or MSM with glucosamine and chondroitin for joint comfort.²⁶

To learn more, check out MSM Benefits Joint Health and Beyond.

Magnesium for Muscle Function and Sleep

Magnesium is vital for hundreds of bodily processes, and low levels can result in fatigue, muscle discomfort or trouble sleeping.²⁸

Among the benefits of magnesium is muscle relaxation and comfort. This involves the interaction of calcium and magnesium correlating to muscle constriction. Studies link magnesium with reduced muscle discomfort after physical exertion, overall muscle relaxation and improved performance and recovery time.²⁹

Magnesium is also linked to sleep quality, helping to support deeper, more restful sleep by promoting healthy levels of the neurotransmitter GABA.²⁸

Magnesium supplements come in formulations including magnesium glycinate, magnesium citrate or magnesium taurate. These reflect combinations of magnesium with nutrients like glycine or citric acid. Some magnesium supplements feature combinations with amino acids (magnesium chelates). They include magnesium glycinate and magnesium taurate. Chelated magnesium supplements feature high bioavailability. Magnesium citrate isn’t a chelated form but it’s well known and recommended by health care professionals for its benefits and easy absorption. Be sure to read What is the Best Magnesium Supplement Form for You?

Early Joint Support Nutrients

Proactive support to extend healthspan after 30 includes physical activity. Exercise is one of the best ways to preserve mobility, flexibility and joint function, but over time, discomfort related to the natural breakdown of cartilage within joints may appear.

The classic combination of glucosamine and chondroitin serves as constituent parts of the natural cartilage in your joints, particularly the knees, and these nutrients are linked to promoting healthier cartilage maintenance, joint comfort and greater mobility for adults.³⁰ They may slow the natural breakdown of cartilage when taken over longer periods of time—great for getting a head start on joint care.

Glucosamine can come from shellfish, but plant-based options are available, like Swanson’s Glucosamine, Chondroitin & MSM with Hyaluronic Acid and Collagen. Other alternatives include turmeric & black pepper, boswellia serrata extract and Swanson’s vegan-friendly N-Acetyl D-Glucosamine.

For helpful strategies to promote mobility and comfort alongside these joint supplements, read 14 Low-Impact Exercises That Support Joint Health.

Supplements for Men’s Hormonal Health

A natural part of the aging process after 30 is a decrease in testosterone levels. Research indicates this can result in between 1-3% reduction per year.³¹ Reductions in testosterone can have a range of effects, including impacting mood and metabolism.³² Promoting healthy testosterone and other hormonal levels can bring benefits to energy, cognitive function and sexual health.³²

Men in their 30s can expect their testosterone levels to be in the range of 300-1,000 ng/dl.³³ This may not be optimal, however, so any readings should be discussed with your doctor to determine the appropriate levels and course of action, if needed, that best suits you.

Examples of supplements to support hormonal health include zinc, vitamin D (especially during the winter months), tongkat ali and omega-3 essential fatty acids. For more, read Ways to Support Passion and Sexual Health.

Zinc and Magnesium for Testosterone Support

To support testosterone after age 30, ensure that you have an adequate daily intake of both zinc and magnesium. In clinical trials, supplementing with zinc and magnesium was shown to increase testosterone, especially among men who regularly exercise.³⁴ This is due to the role both minerals play in the body’s production of testosterone.

Making sure you have enough of these minerals can include combination supplements like Swanson’s Mineral Citrate Complex that deliver magnesium and zinc along with other potent minerals like calcium and potassium.

Another way to ensure you’re getting enough zinc and magnesium is by including certain food sources in your diet like Brazil nuts, meat/poultry, eggs and dairy.³⁵

Adaptogens for Stress and Hormonal Balance

Life after 30 can have its share of daily stressors that leave a guy feeling fatigued, both physically and mentally. Adaptogenic support is available to help your body respond to stress in a way that promotes both bodily and cognitive wellness.

One adaptogen that has a positive effect on stress management is ashwagandha. By easing stress, ashwagandha helps to normalize cortisol levels released in response to stressful situations.³⁶ A second herbal ally for stress and hormonal balance after 30 is maca root—linked to supporting adrenal and endocrine wellness for healthy hormonal balance and stress response. Maca is also associated with promoting stamina, endurance and vitality in men along with promoting a positive mood and increasing energy.³⁷

Plan to take your adaptogens at a time that reflects your desired benefit. To calm your mind and relax the best time to take ashwagandha might be before bed. If it’s a stressful day at work, take your maca root first thing. It’s always helpful to talk with your healthcare provider about supplements and when to take them.

Antioxidants for Cellular Protection

Our bodies naturally produce molecules known as free radicals in response to physical exertion, illness or exposure to ultraviolet light or certain pollutants. These free radicals can cause harm to our cells, in particular DNA, lipids, protein and mitochondria, which can result in a number of health concerns.³⁹ For men over 30, promoting cellular health is a way of supporting both present and long-term wellness. Antioxidants offer excellent help.

As free radicals travel through the body, they have an effect known as oxidative stress. Antioxidants defend against oxidative stress by “lending” an extra electron to the free radical molecules, thereby neutralizing them.³⁸ By providing your body with sufficient antioxidants you can promote cellular wellness and healthy aging.

One potent antioxidant to consider adding to your routine is alpha lipoic acid (ALA). This naturally occurring compound delivers strong antioxidant defense while also supporting other markers of health,³⁹ like blood glucose response and brain and nerve health. Other key antioxidants include vitamins A, C and E in addition to CoQ10, lycopene and N-acetyl cysteine (NAC). These have been linked to health benefits beyond defending against oxidative stress, like enhanced sexual and hormonal health for men.⁴⁰

There’s some debate on when the ideal time is to take your antioxidant supplement—it may simply come down to your own personal needs and goals. The body releases free radicals to oxidize itself for better endurance and long-term performance. Taking antioxidants before the activity may not be to your best interest if you’re wanting to run a marathon. Afterward may be better for limiting oxidative stress. If your activity is a basketball game with friends or some weight training, taking an antioxidant before might provide the short-term benefit of limiting free radicals from affecting cells.

Many quality antioxidant supplements are available, like Daily Antioxidant Boost and Ultimate Ocular Antioxidant for targeted support. Antioxidant-rich food sources include red meats, brewer’s yeast (for ALA), walnuts, pecans and sunflower seeds, red, green, yellow and orange fruits and vegetables, coffee, tea and even dark chocolate.⁴¹

Selenium and Prostate Health

Promoting and maintaining prostate health is a primary part of men’s wellness. Employing a healthy lifestyle is key, but so too is making sure your body has the nutritional support it needs. Prostate health nutrients include zinc, omega-3 fatty acids, antioxidant lycopene and the essential trace mineral selenium.⁴²

Research indicates that selenium plays a large role in overall men’s reproductive health,⁴³ immune health and antioxidant defense against free radicals.⁴⁴ Selenium is often associated in studies with preventative maintenance of prostate health⁴⁴ and is something men over age 30 should consider in their health regimens. The recommended dietary allowance for adult men is 55 mcg, with 400 mcg being the upper limit of tolerable daily intake.⁴⁴

Saw Palmetto and Urinary Health

Another supplement to consider for proactive support of prostate and urinary health is saw palmetto—linked in research to promoting hormonal balance (testosterone and its active form DHT) and other factors that support a healthy prostate and men’s health.⁴⁵

Saw palmetto may be combined with other herbals for enhanced benefit, like stinging nettles root or Pygeum bark. Stinging nettles root has been shown in clinical trials to have a positive effect on prostate health,⁴⁶ while Pygeum bark is linked to hormonal, urinary and prostate benefits.⁴⁷ You can enjoy the positive effects on men’s health delivered by all three in Swanson’s Herbal Prostate Complex.

Collagen Support for Skin and Joints

Collagen comprises about 30% of the protein found in the human body.⁴⁸ It plays a primary role in the creation and maintenance of many structures, from bone and connective tissue, to muscles skin. As part of the aging process, our bodies begin to form less collagen over time. However, collagen is available as a supplement in a range of forms, including powder, capsules, gummies, and even liquids and creams. Vegetarian and vegan-friendly collagen builders—products that aren’t collagen themselves, but stimulate your body’s natural production of collagen—are also available.

Collagen is most often associated with skin health benefits as hydrolyzed collagen improves skin hydration for greater elasticity and a youthful appearance.⁴⁹ But collagen also delivers powerful support for joint health, a benefit that’s especially helpful after age 30 to maintain healthy function and mobility. Collagen helps by promoting the remineralization of joint structures over time.⁴⁹ For greater benefit, consider combining your supplement with vitamin C, a key nutrient known to increase collagen protein synthesis.⁵⁰

Collagen’s decrease in the body begins to accelerate after your 20s,⁵¹ so to proactively promote healthy skin and joints, it’s a good idea to begin supplementing with collagen in your 30s to help make sure your body has what it needs for long-term wellness.

Learn more in What is Collagen?

NAD+ Precursors for Cellular Health

New research on aging reveals major shifts in how we feel and how our bodies respond in our 40s, particularly at the molecular level.⁵² This shift in our “cellular age” impacts muscle strength and energy metabolism.

A key coenzyme for energy metabolism is nicotinamide adenine dinucleotide (NAD+). NAD+ is heavily involved in cellular health, benefiting energy production, DNA repair and immune function. The body begins to produce less NAD+ as part of the aging process, affecting metabolism, cognitive function, muscle strength and more.⁵³ Supplementing with precursors used by the body to produce NAD+ is one way to help promote lasting wellness and stamina.

One precursor used in NAD+ production is nicotinamide mononucleotide (NMN)—a form of vitamin B3. Try Swanson’s NMN Nicotinamide Mononucleotide, sourced from 98% pure nicotinamide mononucleotides for maximum benefit. Another option is nicotinamide riboside (NR), another form of vitamin B3 that has been linked to promoting DNA repair, energy metabolism and even cognitive function.⁵⁴ When you take NR, it’s converted by your body into NAD+, thereby increasing your levels of that important coenzyme for healthier aging.⁵⁴ NR supplements offer a similar benefit to NMN supplements—both promote the body’s formation of NAD+.

Resveratrol and Quercetin Benefits for Healthy Aging

Other nutrients that promote healthy aging include the plant compounds resveratrol and quercetin. Among the best cellular health supplements for men over 30, both offer antioxidant defense and targeted support.

Resveratrol supports cellular health over time as a preventative measure and offers cardiovascular and immune health benefits.⁵⁵ Quercetin also supports antioxidant, cardiovascular, respiratory and immune health. Its contribution to healthy aging lies in proactive support for maintaining healthspan.⁵⁶

These plant compounds can be derived from both supplements and food sources. Resveratrol is found in red grapes, wine, berries and dark chocolate.⁵⁷ Quercetin naturally occurs in fruits, vegetables and herbs like onions, dill, fennel leaves, cranberries, spinach, chili pepper and even red wine.⁵⁸ The amount of food that must be consumed in order to gain efficacious amounts of these nutrients can be quite large, so consider a supplement form to support your own personal goals.

In clinical studies, resveratrol’s benefits were seen at daily dosages of 150 mg and above,⁵⁹ but your specific needs may vary, so it’s important to discuss how much resveratrol you may need with your doctor. The same is true of quercetin, which is typically provided in supplement form in daily doses of approx. 500 mg to 1,000 mg.⁶⁰

Creating Your Personalized Supplement Plan

Now that we’ve looked at some of the very best supplements for men over 30, it’s time to make a personalized supplement plan that’s tailored to your own personal needs. Ask yourself what are your core needs? What areas of men’s health do you want to maintain or improve? The answer will help you formulate a core set of daily supplements that work with your established diet and wellness regimen.

Remember that while some supplements offer continuous benefits, others work better as short-term additions. If you’re unsure, feel free to discuss with your doctor.

Timing Supplements for Maximum Benefit

After deciding which supplements can best support your needs, it’s time to plan out your daily regimen. Some supplements are best taken in the morning, like those that promote energy metabolism. Others work better in the evening, like adaptogens or magnesium. It’s important to remember that certain supplements are better absorbed with food and water, like fat-soluble vitamin D. Others work well with water only, like selenium. Be sure to read and follow bottle labels for best results.

Keep in mind that stacking certain supplements with similar benefits may be a way to effectively reach your goals. Example: chondroitin and MSM are both associated with joint health, so taking these in a combined formula  enhances their overall effect.

Quality Considerations for Men’s Supplements

If you want to support men’s health after 30, make sure you’re getting the best. Make sure your supplement is pure and potent. Swanson ensures the quality its supplements by complying with Current Good Manufacturing Practices (cGMPs). Swanson is also recognized as a Certified GMP Facility by both NSF and UL—two independent, internationally recognized organizations that aim to promote consumer and product safety. Partnering with suppliers that share a value for the environment and its resources is something Swanson also takes very seriously.

When considering a new supplement, keep in mind that a variety of forms and levels of bioavailability may exist. Making sure that your body is able to easily absorb and metabolize your supplements is a crucial part of promoting wellness.

Your Journey to Lifelong Health and Vitality

Wellness and vitality are part of our lifelong journey and it’s never too early to ensure we’re building a foundation of long-term health. This journey requires a holistic approach involving a healthy diet, plenty of exercise, restful sleep and of course the right set of supplements to complement and support your efforts. Building sustainable wellness habits also means making sure you have regular assessments with your healthcare provider to make sure preventative care is first and foremost in your overall strategy.

Now is the time to begin strengthening the many aspects of men’s health. By promoting wellness now, you can look forward to enjoying better health in the years to come!

You be well, now.

Swanson

 

*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.

About Lindsey Toth, MS, RD

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.

 

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