We’ve all heard the hype. “Taking this supplement increases brain power, strength, endurance, even sexual performance.” The supplements industry is expected to generate roughly $180 billion dollars globally and it’s believed approximately 80% of Americans use some type of dietary supplement. We need proper nutrition and dietary habits to maximize our health and fitness aspirations. This truth increases exponentially with men over 50, where meeting certain nutritional needs becomes much more important. But what are these needs and which supplements can you take to meet them?

In this series, we will outline some of the most helpful supplements men can include in their daily routine. As always, please consult your physician before changing any prescribed dietary recommendations or trying any new supplements.

Not able to hit your DV goal (Daily Value) nutritional needs? Taking a multivitamin daily has become almost a no brainer for most men, especially over the age of 50. It is an effective way to supplement various vitamin and mineral deficiencies without increasing caloric intake. When looking for a multivitamin to use, men over the age of 50 should focus on supplements containing significant amounts of vitamin D, vitamin B12, zinc, and magnesium.

Vitamin D: Vitamin D works together with calcium to help us build strong, healthy bones. As we age, our bone density slowly decreases as does our ability to transform Vitamin D from the sun into a useful form in the body. For this reason, it is a good idea for men over 50 to take a multivitamin including vitamin D.

Vitamin B12: B12 plays a role in many important processes in the body including red blood cell formation and maintaining a healthy nervous system through improving myelin sheath integrity. B12 recommendations become increasingly difficult to achieve as we age because of a decrease in stomach acid production needed to properly absorb the vitamin. Therefore, finding a supplement with higher levels of B12 may help men reach their recommended intake levels more easily.

Zinc: Studies have shown increased levels of Zinc can help men in multiple ways. First, higher Zinc levels have been found to lead to higher testosterone levels in men. These higher testosterone levels can lead to benefits such as increased sexual health and libido in men over 50. Zinc is also strongly linked to prostate health with multiple studies showing increased Zinc levels correlate to decrease risk of prostate tumor formation and growth.

Magnesium: Magnesium is necessary for proper muscular function as well as maintaining a healthy cardiovascular system. Known as one of the most involved micro nutrients in the human body, a surprising 64% of men don’t reach their recommended daily intake for this mineral. Magnesium deficiency can lead to weakness, muscle cramps, and loss of appetite in severe cases.

So are they safe?

Although the FDA does not regulate dietary supplements, their production is covered under the Dietary Supplementary Health and Education Act of 1994 and agencies such as the U.S. Pharmacopeial Convention (USP) National Formulary provide quality standards that are enforceable by the FDA. And, based on studies from a top-rated consumer reporting company, most manufacturers do a consistently good job in producing viable products with correct amounts of active ingredients.

Are they cost effective?

Albeit a little dated, the study by the consumer reporting company found the majority of supplements “hit the mark” and did so across the manufacturing board. Their conclusion? It’s perfectly acceptable to base your decision on price rather than brand, although research into Brand A versus Brand B can help guide your purchase. Just make sure whatever nutrient goal you are looking to supplement is listed in the label and hits the required (DV) percentage you want.

Ok, so do they provide value?

That is the jackpot question, isn’t it? Studies abound detailing whichever result you’d like to pick. Cognitive thinking has been shown to increase with Brand X. Want enhanced metabolism? Try Brand Y. The truth is, there have been no extensive studies or conclusive tests covering supplements as a whole and their benefits as related to value. That doesn’t mean your doctor may recommend or even prescribe them for specific conditions. In those cases, follow your doctor’s advice! However, the consensus still exists that you can get your nutrients from a balanced diet and multi-nutritional supplements offer no clear, quantifiable benefits.

If taking supplements is a personal choice for you, we’re certainly not trying to dissuade you, just make an informed decision. Supplements may indeed take the place of a balanced meal in your life and if you feel they are of value to you, we’ve listed a range of multivitamins based on price, ratings and recommendations. One of the most important things to keep in mind when taking a multivitamin, or planning nutritional meals, is to find a way to make it a consistent part of your daily routine.

Bibliography

Ensuring the Quality of Dietary Supplements. (2015). 2015 USP Dietary Supplements Compendium (Two Volume Set) 2015 USP Dietary Supplements Compendium, 1(2), 2nd ser.

Choosing the right multivitamin supplement for you. (2010, September). Consumer Reports.