Nutritional Needs for Men in Their 30s, 40s, and 50s

Written by Dave Rich

On July 1, 2022

Nutrition. What exactly is nutrition anyway? You get hungry. You eat. You’re full. That’s it, right? For some guys, this is the truth. Especially the under 30 crowd. But the best time to think about good nutrition isn’t when you starting to get a little older or getting a little heavier, it’s as soon as possible. The better you eat right now, the healthier you’ll be as you age. This article will give you an insight on the specific nutritional needs for men in their 30s, 40s, 50s, and beyond.
Health Benefits of Good Nutrition
Let’s face it, unless you’re a gourmet cook, you don’t always have the time to eat a healthy, well-balanced meal. This doesn’t mean you can’t snack smart though. If you don’t know the difference between whole food and processed food, now is the time to learn.
Whole food comes straight from the earth. Think apples, lettuce, grass-fed beef, nuts, seeds, grains, etc. Processed foods have been modified, some more than others, and often contain more chemicals and additives than actual nutrition. Think snack cakes, snack chips, candy, soda, donuts, etc. (Yeah, all the fun stuff, I know.)
While there’s nothing wrong with indulging in a little bit of “junk food” every once in the while but making it the bulk of your diet can have serious health consequences.
Just because you’re busy doesn’t mean you can’t improve your nutritional intake. Instead of cruising the vending machine or a fast food restaurant for a snack, take a trip to the grocery store. Stock up on hard cheese, seeds, nuts, fruit, hummus, and nut butter. Keeping them in the fridge at work or taking them along in your lunch bag is a great way to resist temptation when hunger strikes
When you eat healthy, you do more than keep your weight stable. You’ll keep your blood pressure and cholesterol lowered, and avoid embarrassing problems like erectile dysfunction. Eating a healthy diet can also prevent the development of depression.
Nutritional Needs for Men in Their 30s
If you’re in your 30s, you’re a little more settled down. You’re working hard in your career and might be thinking of starting a family. Stress is a serious factor in your life. For the first time ever, you’ve got a lot to juggle. To do it all and not burn out, you’ll need to improve your nutritional intake. If you’re in your 30s, here are some key vitamins and minerals that can help you better manage stress and improve your fertility:

  • Vitamin C – For men trying to start a family or concerned with infertility, vitamin C is an important nutrient. According to research, vitamin C is the predominant antioxidant found in the sperm of fertile men. Vitamin C can be found in oranges, dark leafy greens, broccoli, tomatoes, and strawberries.
  • Vitamin D – Vitamin D deficiency is one of the most common deficiencies in both men and women today. Unless you work outside, you may have a vitamin D deficiency. Vitamin D deficiency not only contributes to infertility, it can lead to a weakened immune system and increase of seasonal allergies. Getting at least 10 minutes of unprotected sun exposure per day can help improve your vitamin D levels. Men with a severe deficiency should take a supplement. Ask your doctor to check your blood levels.
  • Vitamin B1 – B Vitamins are especially important for men in their 30s. With stress levels rising, it’s crucial to have proper support. Vitamin B1 helps keep stress levels low, boosts the immune system, and aids in proper nervous system function. Food sources of vitamin B1 include legumes, pork, organ meat, and bran.

Nutritional Needs for Men in Their 40s
When you hit your 40s, you’re hitting your stride in business and family. But how about those aches and pains that never used to be there? When a man enters middle age, he has different nutritional needs. The nutrient intake for a man at this age revolves around tending to aching joints, caring for prostate health, and preventing erectile dysfunction.

  • Omega-3 Fatty Acids – Your joints ache and your back hurts. It’s just a normal part of aging, right? It doesn’t have to be. Adding omega-3 fatty acids to your diet can help reduce inflammation and pain. It can also help improve your memory and cognitive function. Dietary sources of omega-3 are salmon, mackerel, sardines, cod, walnuts, and flax seed.
  • Saw Palmetto – Prostate health and erectile dysfunction is a primary concern for men aged 40 and over. Saw palmetto has been used for centuries to treat these common health issues. This nutrient helps treat benign prostate hypertrophy (BPH) naturally and may eliminate the need for prostate surgery. Since saw palmetto is not found in dietary sources, it must be taken as a supplement. Prostacet is a complete men’s health supplement containing saw palmetto and zinc.
  • Zinc – Zinc is an important mineral for the health needs of men 40 and over, especially if he is dealing with erectile dysfunction or infertility. According to a study, the hormone DHT increased significantly when zinc was introduced into the diet. Foods high in zinc include oysters, sesame thin, roast beef, pumpkin seeds, dark chocolate, and peanuts.


Nutritional Needs for Men in Their 50s and Beyond
Men in their 50s are entering a new phase of understanding, enlightenment, and…memory loss. Hey, 2 out of 3 ain’t bad, right? Seriously, what’s an older man to do to improve his memory while also continuing to address his prostate health?

  • Multivitamin – At this stage of life, nutrition for men needs to be complete and a good quality multivitamin can help with this. Forget the grocery store and pharmacy vitamins. Many of them contain chemical additives and preservatives that prevent your body from even absorbing them so you’re wasting your money. For complete nutritional support, go for quality, not quantity. Find out how Vitamin Code for Men can fill in the nutritional gaps in your diet.
  • Gingko Biloba – For men dealing with minor cognitive impairment, the supplement ginkgo biloba can help. This natural herb acts as a mild nervous system stimulant and helps improve memory, energy, and even hearing.
  • Valerian – For older men struggling with insomnia, this strong-smelling root could be the answer. Unlike over-the-counter drugs, valerian is non-habit forming. Take up to 500mg 1 hour before bedtime for best results. Men with bleeding disorders or who are on blood thinners should talk to their doctor before using this natural herb.

The health supplements mentioned in this article can be taken by men of any age. However, men with serious medical conditions or men taking a prescription should speak with their doctor before adding any new vitamins or minerals.
The nutritional needs of men change over time. What was good for you in your 20s may no longer due the trick when your 40th birthday starts creeping up. The best defenses you have against premature aging are a healthy diet and adequate exercise. Adding supplements to your diet can help fill in nutritional gaps but should never be a substitute for proper nutrition. When you improve your nutrient intake, you improve your life. Why not get started today?

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