5 Essential Micronutrients Every Man In Their 40s Must Add To Their Daily Diet

Ageing, for the most part, is irreversible, but some nutrients can manage its signs and symptoms most effectively.  

Human physiology starts to slow down as years start to add up; lower metabolism, reduction in bone density, loss of appetite, exhaustion spells, breathlessness, joint pains, and reduced libido are a few common symptoms of ageing. Most of these signs and symptoms of ageing are manageable through supplementation of diet with vitamins, minerals and regular exercise. Micronutrients can be found abundantly in nature’s produce like fruits, vegetables, pulses, meats, and poultry. But just in case you find any of the above-listed items specifically unappealing to your pallet or you are allergic to them, one can easily opt for micronutrients available in the form of tablets or capsules. 

Micronutrients boost your immunity and over a period of time slow down the signs of ageing. Let’s get to know some of these nutrients more closely:

1. Vitamin B12

On an average, adult men need 2.4 micrograms of B12 each day; the requirement of the same increases with age as your body can't make B12 on its own. Talking of B12, it acts as an energy-boosting agent. If you have been feeling lethargic or emotionally low, supplementing your diet with Vit B12 will boost your serotonin and dopamine levels, reducing the symptoms of depression and anxiety; improving concentration, memory, and focus. Furthermore, this wonder micronutrient improves sleep, protects your heart, and keeps your hair and skin healthy. 

2. Vitamin D

Early morning hours are the best time to get some vitamin D under your skin through its richest source- the sun. Essential for maintaining bone health, vitamin D also helps with anti-inflammation, immunity, muscle function, brain cell generation, and supplying antioxidants. On average an adult male requires 25 to 100 micrograms.

3. Omega-3

Since our body cannot make the Omega 3, relying on fish oil is a good idea. In fact, there is no richer source of Omega 3 than fish oil! For good health, 1,600 mg of omega3 fatty acids can benefit an adult man immensely. It is believed that Omega 3 reduces the elevated levels of triglycerides and increases the good cholesterol in the blood, cutting down the risk of heart attacks.

4. Calcium

The body gets most of its calcium supplementation from your diet and absorbs it with the help of vitamin D. Talking of calcium benefits; its supplementation is essential for efficient blood supply, muscle movement, coordination between brain and body, and release of hormones and enzymes. The recommended daily dose of calcium for Men in their 40s is 1,000mg and can easily be obtained from dairy products, green leafy vegetables and cereals. 

5. Potassium

Potassium is absolutely essential for good heart health and maintaining normal blood pressure. For your kidney, muscle and bone health sufficient intake of potassium each day is extremely necessary. Bananas, prunes, potatoes, soybeans, fish and squash are rich sources of potassium and must be added to the meals without a miss. Men in their 40s must try to consume at least 4,700mg of potassium per day.

Proper nutrition is essential for our body, this becomes all the more crucial with age, lifestyle choices and the environment we live in, precaution is always better than cure!

Medically reviewed by Dr Sonia Bhatt.