What supplements for a 40-year-old?

Slowing down the physiological changes associated with ageing is one of the main areas of research in the scientific world, specifically in the fields of health, medicine and physical culture. These changes can reduce quality of life and even lead to reduced fitness and independence.

1. Before the changes come
2. Proteins and amino acid compounds
3. Vitamins and minerals
4. Omega-3 fatty acids

Before the changes come

One of the cardinal rules of staying healthy in old age is to take care of your nutrition decades before the first ‘backache’ occurs. As men reach retirement age slightly later than women, it is worth paying attention to what a 40-year-old man should supplement in order to be able to fully utilise the body's potential until the end of his productive age and beyond.

Proteins and amino acid compounds

One of the main concerns for men around the age of 40 is the gradual decline in natural testosterone production. This has serious physiological effects, including impaired motivation, post-workout recovery, and the development of physical performance and strength.

Therefore, it is important to ensure an adequate protein intake at this age. Proteins that provide the body with substantial amounts of essential amino acids, as well as peptides and amino acid compounds, can not only prevent sarcopenia, i.e. age-related muscle loss, but can also facilitate the achievement of certain health, fitness and/or body shape goals.

The regeneration and growth of muscle tissue is best supported by branched-chain amino acids (BCAA), which can be obtained by consuming dedicated supplements (BCAA or EAA), concentrates and isolates of whey proteins, egg proteins, as well as plant protein blends. The best-known compounds for supporting muscle energy supply include creatine, carnitine and carnosine (more specifically, the beta-alanine it contains).

Vitamins and minerals

Vitamin D is a vitamin that can be recommended to every man over the age of 40 (and, in fact, to everyone living in Central Europe). It not only strengthens bones, but also participates in hormonal changes related to sex hormones. Vitamin D deficiency can result not only in an increased risk of injuries and fractures, but also in disorders of the immune, nervous and muscular systems. Among minerals, men over 40 should pay particular attention to their magnesium and potassium intake. 

These are electrolytes that participate in regulating blood pressure. They are important for the social group in question because it is in this group that a significant increase in cardiovascular disease and deaths has been observed. In addition, magnesium supports vitamin D in the process of bone building and nervous system function.

Omega-3 fatty acids

For reasons similar to those for which increased consumption of magnesium and potassium is recommended for men in their forties, it is advisable to ensure an adequate supply of omega-3 fatty acids, especially EPA and DHA, in the diet.

These are polyunsaturated fatty acids of marine origin, which have anti-inflammatory properties and exhibit a wide range of biological activities that are considered beneficial to health. Their effects cover the cardiovascular, nervous and immune systems.