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As people age—particularly after turning 30—certain health complications, such as reduced energy levels, extreme changes in metabolism, wear and tear of the bones, joint pain, and reduced mobility, often become commonplace.
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“Dealing with these can be stressful. Most of the time, the cause is a lack of vital nutrients or nutrient deficiency, which results when you cannot achieve your daily intake of essential nutrients from dietary choices. Men, too, experience such issues and may need supplements,” said Dr Aniket Mule, consultant internal medicine, Wockhardt Hospitals, Mira Road.
In an Instagram post, nutritionist Dr. Smita Bhoir Patil highlighted the same, noting that after 30, it’s essential for men to fuel their bodies with the right nutrients .
Zinc
Vital for testosterone protection, immune function, reproductive health, and muscle recovery.
Dietary requirement: 11 mg per day for men, 8 mg for women.
Food sources: Oysters, beef, pumpkin seeds, chickpeas.
Vitamin D3 + K2
D3 is essential for bone health, immunity, and testosterone production, and K2 is for calcium absorption in bones and cardiovascular health.
Dietary requirement: 600-800 IU of D3 and 90-120 mcg of K2 daily.
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Food sources: Sunlight is the most important source of Vitamin D3. You need 15-20 minutes of morning sunlight for the daily requirement of D3. Food sources are – fatty fish (salmon, mackerel), fortified dairy for D3, fermented foods like natto and sauerkraut for K2.
Magnesium
It is important for muscle and nerve function, energy production, heart health, stress management, and improved sleep.
Dietary requirement: 400-420 mg per day for men, 310-320 mg for women.
Food sources: Leafy greens, nuts (almonds), seeds (pumpkin seeds).
Do all men need supplements like Omega 3? (Source: Getty Images/Thinkstock)
Omega 3 fatty acids
It supports heart health, reduces inflammation, enhances brain function, and is crucial for heart protection.
Dietary requirement: 250-500 mg of EPA/DHA daily.
Food sources: Fatty fish (salmon, sardines), flaxseeds, chia seeds
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B-Vitamins: (B6, B9, B12)
Essential for energy production, brain, and nerve function. It supports metabolism and maintains healthy blood cells.
Dietary requirement: 1.3-1.7 mg of B6, 2.4 mcg of B12, and 400 mcg of folate (B9) daily.
Food sources: Whole grains, eggs, meat, leafy greens.
These can be easily found in a variety of food options, such as fruits, vegetables, whole grains, nuts, and seeds. However, Dr Mule said one should strictly avoid taking supplements not prescribed by the doctor. “Taking non-prescribed supplements can be harmful to your health and well-being. Always consult a doctor to discuss your concerns regarding supplements,” said Dr Mule.
Does everyone need them?
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Dr Mule stated that it is a common misconception that everyone needs these supplements. “Not everyone may need those. Eating healthy and well-balanced meals that are enriched with essential nutrients like vitamins, minerals, antioxidants, omega-3 fatty acids, lean proteins, and fibre can be helpful,” said Dr Mule.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
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