Turning 40 is a milestone for many men. You have left behind the feeling of indestructible youth and are now well and truly in the ‘middle age’. While the needs of your body do change as you get older, the good news is that you can continue to perform in prime condition with careful supplementation.
Overall Health
When we talk about maintaining our overall health, omega-3 fatty acids are first and foremost. Omega-3 fatty acids refer to eicosatetraenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). They are the key to the membranes of every cell in our body and regulate how our immune system, blood, and organs work.
Although you can source omega-3s from food, high-quality supplements are a way to ensure a steady supply for your body. Omega-3s have been found to lower inflammation and the associated disease risks as well as aid in muscle growth and recovery. They are also strongly linked to better mental agility and a lower incidence of dementia or Alzheimer’s.
Looking after your prostate after 40 is another essential task. Ingredients such as saw palmetto, selenium, and beta-sitosterol are thought to help maintain urinary and prostate health and prevent issues such as benign prostatic hyperplasia. You can consume these prostate-protecting ingredients in food or buy supplements that combine them.
While all the vitamins from A to K are important, vitamin D is particularly crucial. Vitamin D is required for the absorption of calcium for bone building and is needed for the healthy development of muscles. The most natural way to obtain vitamin D is from exposure to sunlight. However, this can be a challenge if you work indoors or experience long winters.
Muscles, Bones, and Joints
As you get older, it becomes more vital that you look after your muscles, bones, and joints, especially if you plan to maintain a trained and sculpted physique. You may have found that it is harder to build and maintain muscle mass after hitting 40. This is because of sarcopenia (a form of natural muscle loss), fat gain, and lower testosterone levels.
Combined with an exercise regime, a diet that is high in lean protein and healthy fat will provide you with the basic foundation for muscle growth and maintenance. Consuming food that is rich in amino acids can help. Nine essential amino acids cannot be manufactured by the body and must be obtained through food or supplements.
Branched-chain amino acids (BCAAs) refer to isoleucine, leucine, and valine, three essential amino acids that play an important role in creating, repairing, and maintaining muscle tissue. Although BCAAs are found in meat, nuts, and legumes, many people choose to take supplements for a higher dose of amino acids that match up to their workout.
Creatine is an amino acid that occurs organically in our skeletal muscle. It supports the production of adenosine triphosphate (ATP), a primary energy source for muscle contractions. Supplementing with creatine shortly before and after your workout can help you to get maximum performance from your muscles, boost their growth, and even recover faster.
While you are toning your muscles, you must ensure that your joints and bones are strong enough to withstand the impact. Joint support supplements such as chondroitin, glucosamine, and hydrolyzed collagen can keep your joints supple and mobile. Meanwhile, calcium and magnesium work together to build strong bones and prevent osteoporosis.
Testosterone
You may have heard of menopause, but did you know that men can experience a similar condition called andropause? Most men peak in testosterone production in their 20s, with their testosterone level typically declining by about 1 percent a year from their 30s or 40s. Depending on your health, you may not feel the effect of having a lower level of testosterone.
Primarily produced in the testicles, testosterone is known for its effect on physical masculinity, including facial and body hair growth and sperm production. In addition, this hormone is important in maintaining muscle mass and strength, bone density, and red blood cell production. It also helps to regulate fat distribution around the body.
Therefore, people suffering from low testosterone could experience various physical changes such as reduced muscle bulk and difficulty training muscle, increased body fat around the stomach area, and even enlarged breasts (gynecomastia). Low testosterone can also lead to fatigue, mood swings, concentration issues, low sex drive, and erectile dysfunction.
Testosterone replacement therapy (TRT) is a popular treatment option for men who seek to rectify low testosterone and regain their masculine qualities. The most effective delivery method is via injection combined with certain medications that encourage the testes to continue producing testosterone. If you are interested in TRT, consult a specialist TRT clinic.
Growing older is a natural part of life. Being faced with less energy and looming health risks can be worrying, but men can face the challenge head-on. By staying active, eating a balanced diet, and taking supplements where necessary, you can look and feel at the top of your game.