After 30s is a time of serious physical changes in the body for both men and women. For most men it is the time when they are not able to take care of themselves due to their busy life and hectic work schedule. Due to this, it is possible that you may ignore your health once in a while. So, what should you do to keep up with these physiological changes? This article talks about what kind of vitamins you should be taking when you turn 30.

The health mostly is dependent on one’s lifestyle, food habits, inherited traits and environment surrounding them. For example, a person who takes a lot of almonds, walnuts and olive oil would have a higher amount of vitamin E than a person who does not. There are a few vitamins which are the must have for people over 30 years which would help them to reach their full potential health and they don’t have to compromise their routine.

The vitamin requirement at any stage of life differs from person to person. But there are a few vitamins which are usually deficient in most men. Studies have shown that if you take vitamins from food sources they work better for you than taking them as supplements. Hence, if you focus on your dietary needs you will surely feel fitter.

The after 30 vitamins for men

Let’s go through what kind of vitamins men should be taking after 30 one by one and what are the food sources of each.

Vitamin D

Vitamin D is also known as the “sunshine vitamin”. The reason to call it this is because the major source of vitamin for us is sunlight itself. It is one the important vitamins to be taken off when you turn 30 because it helps you to boost your testosterone levels, which may decrease due to advancing age. Low testosterone leads to some of the negative effects on health like lower libido, poor bone health, insomnia, depleting heart health and fatigue and vitamin D deficiency can be the reason for it. Moreover, vitamin D helps to boost your immunity and prevention of cardiovascular disorders.

Food sources: dairy (milk, curd, yogurt, paneer), fatty fish like salmon and tuna.

Vitamin C

Vitamin C is a water soluble vitamin which helps to build immunity, protect you from gum problems (bleeding gums or gingivitis), it also helps to manage weight since it is known to be the natural fat burner. This one has a variety of advantages. One of them concerns problems with the prostate gland, the chances of enlarged prostate are higher in men over 30. Vitamin C has shown to prevent this issue. Vitamin C helps with the synthesis of collagen as well, as it works as an anti-inflammatory product. Collagen helps to keep your skin supple and elastic.

Hence, for youthfulness of your skin, you must work on your vitamin C. Vitamin C also has many other benefits as well like it helps to manage your blood pressure, they also help to absorb iron and they are anti-inflammatory as well.

Food sources: capsicum, broccoli, tomato, citrus fruits, amla, kiwi, potato, strawberries etc.

Vitamin B9

You may have heard women should consume folate, especially during pregnancy. But what you may not have heard is that folate is an important vitamin for men as well. Vitamin 9 or folate is essential for men’s reproductive health as it helps with sperm quality. Hence, clearly vitamin C makes men more fertile and it is even good for one’s heart health.

Food sources: beans, sprouts, mixed nuts, asparagus etc.

Vitamin A

Vitamin A is another important vitamin for men over 30. Vitamin A is essential for your eye health, it helps you to fight night blindness and improve vision. Vitamin A is one the vitamins which is an excellent immunity booster, it also helps to prevent prostate cancer in men and increases fertility as well. Vitamin A helps to improve your skin texture and keeps your skin smooth.

Food sources: carrot, green leafy vegetables like spinach, mango cheese, salmon, dairy, melon, red meat, poultry etc.

Other essential nutrients for men over 30

Apart from vitamins there are some other important nutrients as well important for men at this age. At this age your body requires more minerals to be your optimal self, it is possible that some issues that you may be facing are due to the deficiency of such minerals, best would be to talk to your health practitioner about your health issues and they will suggest you the best required vitamins and minerals. As discussed above men of this age are prone to prostate problems. Zinc helps you prevent this.

To know about what other minerals are required, scroll down.

Potassium

Potassium is a mineral which helps to reduce blood pressure, it actually has a tendency to counter the effect of sodium. Its deficiency can lead to the risk of kidney stones, hypokalemia and stroke. Severe deficiency of Potassium is known as hypokalemia, its symptoms include twitching of muscles, muscular weakness, cramps and even paralysis in some cases.

On the other hand, higher amounts of potassium can lead to other kinds of complications. If the level of potassium gets too high in the blood it can lead to heart complications like heart attack and even death. If you are not able to get enough potassium from food supplements are recommended.

Food sources: sweet potato, tuna, milk, prunes etc.

Boron

Boron is a lesser known but equally important mineral to be taken after 30 for men. Estradiol and testosterone are produced with the help of boron, which is essential.  It also plays an important role in your sexual wellbeing, by helping you absorb the vitamins and mineral which are essential for your sexual health along with that it also has a positive effect on your cognitive function.

Food sources: prune, raisins, avocado, apricots etc.

Omega 3 fatty acid

Omega 3 is an important fatty acid required for men over 30. As men cross this age it is possible that their cognitive health declines. On the brighter note, they can be benefitted from Omega 3 fatty acid, not only that but it also helps to maintain heart health and minimize the risk of getting heart attacks.

It helps to reduce the stiffness you may face in the morning, when clubbed with primrose oil it prevents the risk of osteoporosis. It is also a helpful nutrient for elderly as it helps with the symptoms of dementia, and improves brain health.

Food sources: chia seed, flax seed, salmon fish, tuna fish, plant oils, avocado etc.

Zinc

Another one of these is zinc, as we have read about it earlier as well, zinc help in men’s sexual health and fertility. It helps in the production of 2 major sex hormones prolactin and testosterone. It helps with your reproductive health as well as helps to improve your libido. It also helps to heal wounds and work with protein synthesis. It is absorbed better in non-vegetarian people.

Food sources: chicken, sea food, whole grains like bajra, beans, red meat etc.

Calcium

Calcium is a key nutrient for the muscles and bones of men who have passed their prime. Calcium is essential for maintaining healthy bones and teeth. It also helps with muscle contractions and relaxations. Its major source is dairy, if you are lactose intolerant it might be difficult for you to complete your calcium needs.

Food sources: salmon, dairy products (curd, yogurt, milk, paneer), spinach etc.

To conclude

We hope this blog has answered the question of what vitamins men should take for their health. We frequently strive to eat a balanced diet to energize ourselves. But sometimes it gets difficult to consume and take care of all that is required when it comes to vitamins and minerals. At that particular time one should consider taking supplements as an outside source.

As men over 30 you may be prone to these deficiencies and it is of utmost importance to take care of yourself to lead a happy and healthy life. We hope the article helped in some way in the process.