Although it is always preferable to get nutrients from food, sometimes this is not possible. Taking a dietary supplement may prove beneficial. Men who are 40 have nutritional requirements that differ from those for women and both younger and older men. If you're a 40-year-old man who's thinking about supplementing, it's important to find the right balance of vitamins and minerals. Talk with a dietitian or your doctor before you start shopping. Either one of them can offer valuable guidance.
Vitamin Supplements
If you are 40, you can supplement what you eat with a multivitamin or specific vitamins that you may not be getting in your diet. Your recommended daily allowances are: 90 mg of vitamin C, 900 mcg of vitamin A, 1.3 mg of riboflavin, 120 mcg of vitamin K, 15 mg of vitamin E, 16 mg of niacin, 5 mg of pantothenic acid, 1.2 mg of thiamine, 400 mcg of folate, 30 mcg of biotin, 1.3 mg of vitamin B-6, 550 mg of choline and 15 mg of vitamin D.
Mineral Supplements
Although most men get all the minerals they need from their diets, you may choose to supplement if you fear your diet is lacking. Your recommended daily allowances for minerals are: 2.3 mg of manganese, 8 mg of iron, 700 mg of phosphorus, 45 mcg of molybdenum, 55 mcg of selenium, 900 mcg of copper, 11 mg of zinc, 4.7 g of potassium and 1,000 mg of calcium.
Fish-Oil Supplements
Fish oil supplements can prevent and treat a number of conditions. It may lower blood pressure and triglyceride levels and prevent heart disease and strokes. It also may help those with attention deficit disorder, depression, psychosis, Alzheimer's disease and other mental conditions. Because your body cannot produce its own omega-3 fatty acid, eating foods rich in this nutrient or taking fish oil supplements is often beneficial. Although most people can take up to 3 g of fish oil without experiencing an adverse reaction, ask your doctor to determine how much fish oil you should take.
Fiber Supplements
Most people in the United States, including 40-year-old men, do not get enough fiber, according to the University of Maryland Medical Center. Taking a fiber supplement may prove useful in preventing constipation and regulating bowel movements. Some fiber supplements, including those that contain psyllium husk, may help lower cholesterol when they're taken in conjunction with a low-cholesterol, low-fat diet. Fiber may also lower your blood sugar and risk of heart disease and help you feel full longer so that you eat less and lose weight. Men who are 40 should aim to get 38 g of fiber a day through a combination of food and supplements. Talk to a doctor before beginning fiber supplementation, as it may interact negatively with certain medications or other supplements.
Warning
When taking supplements, you need to make sure your dosing is appropriate. Getting too much of certain vitamins and minerals could cause health problems. For example, men who exceed 1,500 mg of calcium a day are over two times as likely to develop advanced or fatal prostrate cancer as men who consume 500 to 750 mg a day. Men who take more than 100 mg of supplemental zinc also have double the risk of advanced prostrate cancer, according to Aetna InteliHeath. Because of the risks associated with an overdose, keep your supplementation as close to the recommended dietary allowances as possible, unless you're instructed otherwise by a doctor. For supplements that contain ingredients that do not have a recommended dietary allowance, talk to your doctor about dosage for your situation.
References
- Institute of Medicine of the National Academies: Dietary Reference Intakes: Recommended Dietary Allowances and Adequate Intakes
- MedlinePlus; Fish Oil; February 2011
- University of Maryland Medical Center; Fiber; February 2010
- Aetna InteliHealth: A Disease-Prevention Plan for Men; Anne Chiavacci; October 2006
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