Important Nutrients for Men
With Logan Bradley, Boone Health Clinical Dietitian
As men age, no single superfood or supplement exists that will optimize your health. Real results come from consistently fueling your body with a variety of foods throughout the day. Protein intake, omega 3 fatty acids, vitamin D, magnesium and zinc contribute to your strength, mental sharpness, hormones and immune system. These five nutrients can help men have a stronger body and mind as they progress through the decades.
Protein Intake
What is it? Protein is a foundational macronutrient that builds and repairs muscle, supports metabolism and fuels daily physical performance.
Why men need it: Beginning as early as their mid-30s, men naturally begin to lose muscle tissue. With each decade, the process continues to increase, unless it’s countered with resistance training and adequate protein intake. Protein also supports hormone production, immune function and day to day recovery. Men who are physically active, lift weights or are trying to lose fat will benefit from higher protein intake. Instead of lumping protein intake into one meal, it’s best to spread it out over several meals throughout the day. This is better for muscle protein synthesis, which helps repair damage to muscle tissue caused by exercise.
Protein Sources: Lean meats, poultry, eggs, fish, dairy, beans, legumes, tofu and protein powder.
Daily Intake: The minimum recommendation for protein intake is 0.8 grams per kg of body weight, while active men can go up to 1.2 to 2 grams per kg of body weight. To calculate your body’s daily requirement, divide your weight by 2.2 to get your weight in kilograms, then multiply it by 0.8. This will be the amount of protein in grams that is recommended for you.
Omega-3 Fatty Acids
What is it? Omega-3 fatty acids are essential fats that reduce inflammation and support heart, brain and joint health.
Why men need it: These essential fats lower the chronic inflammation linked to heart disease. For men, heart health is especially important as cardiovascular disease remains the leading cause of death worldwide. Omega-3 fatty acids are good for joint pain and cognitive decline while also supporting brain function, reaction time and mood. Many people associate omega-3 fatty acids with fish oils, and despite their importance, omega-3 intake is still often low throughout the community based on our limited consumption of fatty fish.
Omega-3 Sources: Salmon, sardines, mackerel, walnuts, flaxseed, chia seeds and fish oil supplements
Daily Intake: 250-500 milligrams
Vitamin D
What is it? A hormone-like vitamin produced from sunlight exposure.
Why men need it: For men, vitamin D plays a noticeable role in testosterone production, bone strength, immune defense and mood regulation. Men with low vitamin D levels may experience fatigue, a weakened immunity and reduced physical performance in daily tasks. Vitamin D deficiency is more widespread today than ever before. People are spending more time indoors and using sunscreen to protect from skin cancer. So, for some, it’s not realistic to expect your body to absorb the daily amount of vitamin D needed from the sun. Making sure you get adequate intake every day is important for shortterm muscle performance as well as long term muscle health.
Vitamin D Sources: Fatty fish, egg yolks, fortified foods that have vitamin D, such as milk, and vitamin D supplements.
Daily Intake: For men, 600 IU/day is recommended. As men age, your recommended daily amount increases, which is especially good for bone health. For men 70 or older, your recommended daily amount is 800 IU/day.
Magnesium
What is it? A mineral involved in hundreds of biochemical reactions throughout the body: muscle contractions, nerve signaling and general energy production for the body.
Why men need it: Low levels of magnesium can contribute to muscle cramping, poor sleep, being more irritable and having reduced exercise performance. Benefits of taking magnesium or of having adequate magnesium are: better sleep, better stress management and better recovery from activities. Magnesium demands are even higher for men who train hard, work for long hours, or have chronic stress.
Magnesium Sources: Leafy greens are one of the best sources of magnesium as well as nuts, seeds, whole grains and dark chocolate.
Daily Intake: 400 – 420 micrograms.
Zinc
What is it? An essential mineral that must be consumed daily because the body cannot store it.
Why men need it: It’s essential for testosterone production, sperm health, immune defense and tissue repair. Even having a mild zinc deficiency has been associated with reduced testosterone levels, slower recovery and being more susceptible to general illnesses. Zinc, like a lot of electrolytes, is lost with sweat and is not stored very efficiently in the body. Having a good intake consistently is important, especially if you’re very active and do things outdoors.
Zinc Sources: Zinc is a little hard to get in the diet. It’s particularly found in red meat, oysters, pumpkin seeds, chickpeas and fortified grains.
Daily Intake: 11 milligrams.