Just as our nutritional needs change as we age, so do the supplements we should prioritize. Guys, whether you’re post-grad, mid-career, or a retiree, here are the essentials to consider adding to your daily regimen.
Your 20s
When you’re young and balancing having the time of your life and, well, establishing your life, nutritional upkeep is key.
If You’re Only Going To Take One Supplement, Make It A Multivitamin
This probably comes as no surprise—but if there’s one supplement worth taking, it’s a multivitamin.
Even if you eat a ‘perfect’ diet, many factors—like stress, lack of sleep, and the way food is stored and transported—make getting all the nutrients you need from your diet tough, says Jonathan Valdez, R.D.N., owner of Genki Nutrition, spokesperson for the New York State Academy of Nutrition and Dietetics. A multi can help you fill in any gaps.
The big thing to note here: Just choose a multi you’ll actually take! “Some guys are more likely to take two or three small pills than one giant pill,” says Mike Roussell, Ph.D., co-founder of Neuro Coffee.
For An Immune System Of Steel, Vitamin D
Your go-go-go lifestyle requires an immune system that’s in tip-top shape. If you feel like your body’s defenses can’t quite keep up, a lack of vitamin D could be to blame.
Research (like this review published in PLoS One) suggests vitamin D may affect the body’s response to infection, and that supplementation can bolster the immune system.
Another bonus? “Because vitamin D plays a role in testosterone production, correcting deficiency reliably improves testosterone levels in men,” says Anthony Balduzzi M.D., founder of The Fit Father Project.
If you live north of Atlanta, you likely experience a notable drop in vitamin D during the winter months. Because of our indoor lifestyles these days, though, even those who live near the equator are at risk for deficiency, says Valdez. In fact, research suggests up to 40 percent of the U.S. population is deficient.
Balduzzi recommends starting with 1,000 IUs of vitamin D per day.
Note: Since our ability to produce vitamin D also decreases as we age, this is a supplement for your 20s and beyond.
Build Muscle With Protein Powder
“Protein is vital for the entire body,” says Valdez. “Not only does it provide the building blocks of muscle, hair, and skin, but it’s also essential for making enzymes, hormones, and antibodies for your immune system.”
Protein’s role in muscle growth is what makes it a primary concern for guys in their 20s, says Josh Axe, D.N.M., C.N.S., D.C., founder of Ancient Nutrition and DrAxe.com, and member of The Vitamin Shoppe Wellness Council. In combo with regular exercise, protein has been shown to support lean muscle mass. One review suggests that men who eat more protein while weight training develop larger, stronger muscles than those who don’t.
Research shows that we begin to lose up to three to five percent of our muscle mass per decade starting around age 30, so building as much of it as possible before then is crucial.
Two of the most popular protein powders out there: whey and casein. These complete proteins contain all of the essential amino acids (the building blocks of protein) we can’t produce on our own. One essential amino acid, leucine, is particularly crucial for building muscle.
The government’s recommended daily value for protein is a low 0.8 grams per kilogram of body weight (just 72 grams a day for a 200-pound person), but many experts suggest eating more. In fact, to maintain or build muscle, the International Society of Sports and Medicine recommends eating 1.4 to 2.0 grams of protein per kilogram of body weight per day. (That’s 127 to 181 grams for a 200-pound person.)
Though it’s not a complete protein, you may also want to think about adding collagen protein to your routine. “Collagen protein is considered the most abundant protein in the body and can be found throughout the skin, muscles, tendons and joints,” says Axe. Collagen production begins to decline as early as our 20s and can eventually contribute to skin, joint, and even sexual function issues.
Your 30s
While most guys in their 30s may not be thinking about things like heart health just yet, these years are prime time for getting your ducks in a row.