Multivitamins for Men over 40: The Importance of Nourishment and Exercise
What you’ll learn: In this blog we will discuss why exercise is important for the aging individual and also why men benefit from exercise and healthy nutrient intake to help support their physical wellbeing
Although we may not like to admit it, we’ve all felt the effects aging has on us. Cracking bones, tight joints, mild memory problems and even changes in energy and stamina are definitely some subtle and not-so-subtle reminders that we aren’t spring chickens anymore. But, hey! That’s okay. Aging is a natural process of life and something that happens to us all.
Still, there’s no reason why we can’t add some healthy habits into our daily lives as we age. In fact, there are several ways we can help support healthy aging both physically and nutritionally. Men, in particular, often struggle with knowing where to begin with maintaining their health and well-being as they age. So, if you’re a man (or have important men in your life) keep reading because we’ll be providing tips on exercise, nutrition and multivitamins for men over 40.‡
Why Is Exercise Important for The Aging Adult?
We’ve all heard a healthcare provider, trainer or health product commercial say, “This is part of a healthy diet and regular exercise.” It’s because diet and exercise are the two most important factors to health that may affect your overall lifestyle and health journey.‡
The CDC even suggests that regular physical activity is one of the most important activities you can do to benefit your body.1 Why? Well, the CDC states that it has the potential to support health as both men and women age.1 This concept should sound familiar, we just wrote a special feature blog surrounding Vitamin B6, Vitamin B9 and Vitamin B12 like those found in our B-Complex Plus. In general, it’s been found that these specific B Vitamins may support cognitive function, which is an important aspect of healthy aging. Exercise is important for so many reasons, not only does it help with your overall physiological health, but exercise can make you feel better too. Combine our B vitamin support for cognitive health with regular exercise and you’ve got a Royal Straight Flush!2‡
How Much Exercise Do You Need?
This is a great question! According to the CDC, adults aged 65 and older need at least 150 minutes a week of moderate to intense physical activity. This would mean they would need about 30 minutes a day of walking about 5 times a week. If you’re in a time crunch and struggle to get your exercise in, I hear you! It’s also advised that 75 minutes a week of vigorous activity such as jogging, running or even hiking would also be beneficial for the average older adult.1
How Aging Affects Men’s Testosterone Levels
Testosterone helps build muscle mass. As such, low levels of testosterone may lead to a loss of muscle mass.3 In fact, it’s been found that for the general male population, testosterone levels start to decline at around age 40.4 Our Tribulus Formula was designed to help maintain the body’s normal testosterone levels. It contains D-aspartic acid and European-sourced Tribulus terrestris to support testosterone balance.5,6 It also maintains healthy aromatase enzyme activity with the flavonoids chrysin and hesperetin.7‡
Looking for something a little more versatile? Our Daily Pure Pack - Testosterone Health contains 3 Tribulus Formula capsules, 1 magnesium glycinate and also 15 mg of Zinc to help support testosterone balance and support muscle and bone health. This natural decline in testosterone as an adult male ages is particularly why the CDC also recommends strength-training at least two times per week.1
Why Balance Training Is Important for The Aging Adult
The CDC also recommends older adults engage in exercise that helps improve their stability. This type of exercise is also known as balance training. Per the CDC, this type of training is super important to help limit the risk of fall or further injury in the aging population. Examples of balance training includes step exercises, shifting your weight from one leg to the other and even practicing calf raises from a flat foot position to a raised tip-toe stance. Ballet-style barre classes are also a great option for learning how to balance train. Yes, men, there’s room for you at the barre, too! Not to mention, strengthening your back, abdomen and legs may help improve your overall balance.1‡
Do you want to learn what else supports men over 40? Our Men's Nutrients is a multivitamin for men over 40 and designed to support the prostate, heart, energy, stamina and eyes.‡ This multivitamin contains saw palmetto to help maintain healthy prostate cells with the addition of lycopene and green tea. Plus, it offers astragalus and maca to promote energy, endurance and stamina. Our formula also supports eye health with lutein and zeaxanthin (so you can help see the barre a little better during your next barre and balance class)!
How to Nutritionally Support Your Exercise
There are many ways the average aging individual may be able to help nourish their physique to help support optimal performance. One way is by supplementing electrolytes. For example, potassium, calcium and magnesium help keep up healthy muscle function which may come in handy when exercising.8 Creatine monohydrate supports ATP regeneration and enhances work output in activities such as weightlifting and sprinting.9 All these nutrients and more are found in our Pure Encapsulations® Athletic Nutrients, which is a comprehensive multivitamin and mineral complex for athletic training and performance.‡
How Exercise May Effect Oxidative Stress in the Aging Individual
Oxidative stress is an imbalance between the production of reactive oxygen species (ROS) and an adequate antioxidant defense. Free radicals are a type of oxidative stress which are produced during aerobic cellular metabolism. Oxidative stress is a result of different pathways such as natural aging and even exercise.10
Exercise and oxidative stress share a unique relationship in that oxidative stress is affected by exercise’s mode, intensity and duration. For example, regular moderate training appears beneficial for overall oxidative stress and health. On the other hand, short-term high energy output exercises may lead to higher oxidative stress levels. Interestingly, the same physical stimuli that lead to these increased levels of oxidative stress are also necessary for the up-regulation of antioxidant defenses.10 Research found that both exercise and a diet adequate in vitamins and minerals were necessary to maintain an optimal antioxidant status.10
Our Antioxidant Formula supports the body’s defense mechanisms against free radicals, which include the enzymes superoxide dismutase, catalase and glutathione peroxidase.11 Looking for a different approach to antioxidant support after your workout? Our Ascorbic Acid Powder provides 1,000mg of vitamin C for additional antioxidant support.‡
Protein for Aging and Exercising Adults
You’re probably very aware of the importance of including protein in your diet especially when you’re exercising. But did you know that including healthy protein in your diet is important to help preserve your muscle mass as you age? In fact, one study found older individuals who ate the protein daily lost 40% less muscle mass than people who did not include protein in their daily dietary intake.12 In addition, another study found older adults who ate more protein or took protein supplements had a slower rate of muscle loss, increased muscle mass and had the potential to help build more muscle.13
That’s a lot of pressure on protein intake, isn’t it? What is it about protein that is so important for adults over the age of 40? In simple terms, dietary protein is necessary to support metabolic reactions that generate ATP, or energy, for the body to function.14 It is important for older adults to get their protein from high quality complete protein sources.‡ Not all proteins are “complete” proteins.15 Some of them lack certain amino acids. There are 20 amino acids and to be considered a “complete” protein, the protein source, needs to contain 9 of the 20 amino acids, which are called essential amino acids. Sources that contain complete proteins include: meats, dairy, fish and eggs.15
If you’re looking for that extra protein support and struggling to include it from a food source, our Pure Encapsulations® WheyBasics Protein Powder is a highly purified, cold-pressed, undenatured whey protein providing 21 grams of protein per serving. If you’re looking for a more creative way to include some essential amino acids, or branch-chain amino acids into your diet, you can read all about our Pure Encapsulations® BCAA Powder and even try a fun egg-cup recipe here.
Let’s Get Moving!
Exercise is one of those unique factors that has a benefit in almost every aspect of life. Our bodies are meant to move and carry us into the next stage of life. As an aging individual, getting up, staying active and incorporating moderate exercise into your daily routine is an excellent way to help support your physical and emotional health.
Aging adults have many physical and hormonal changes that occur in the body. Increasing your protein intake, supporting your testosterone levels and ensuring you have adequate antioxidant support can all help keep you feeling your best. It can be a daunting task, but incorporating exercise into your daily routine may be as easy as taking one step at a time. Need a little extra help? That’s okay! You can check out our Energy and Fitness category today and get started on your wellness journey.‡
- (2019). How much physical activity do older adults need?Cdc.gov. https://www.cdc.gov/physicalactivity/basics/older_adults/index.htm
- Council for Responsible Nutrition. Healthcare Cost Savings Derived From Slowing Cognitive Decline with the Use of B Vitamins. 2020. https://www.crnusa.org/sites/default/files/HCCS/07-CRN-Supplements-to-Savings-2022-Cognitive-BVitamins.pdf
- Harvard Health Publishing. (2016, February 19). Preserve your muscle mass - Harvard Health. Harvard Health; Harvard Health. https://www.health.harvard.edu/staying-healthy/preserve-your-muscle-mass
- Aging and Declining Testosterone: Past, Present, and Hopes for the Future, J Androl. 2012 Nov-Dec; 33(6): 1111-1118 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4077344/
- Gauthaman K, et al. Phytomedicine. 2008 Jan;15(1-2):44-54.
- Topo E, et al. Reprod Biol Endocrinol. 2009 Oct 27;7:120.
- Jeong HJ, et al. Arch Pharm Res. 1999 Jun;22(3):309-12
- Shils ME, et al Williams & Wilkins. 1999. 9; 114-119
- Slowinska-Lisowska M, et al. Acta Physiol Hung. 2014 Dec;101(4):461-70.
- Pingitore A, et al. Nutrition. 2015 Jul-Aug;31(7-8):916-22. doi: 10.1016/j.nut.2015.02.005. Epub 2015 Feb 19. PMID: 26059364.
- Hercberg S, et. al. Arch Intern Med. 2004 Nov 22;164(21):2335-42
- Houston DK, et al. Am J Clin Nutr. 2008 Jan;87(1):150-5. doi: 10.1093/ajcn/87.1.150. PMID: 18175749.
- Naseeb, M. A., et al. Nutrition Research. 2017. 40, 1–20. https://doi.org/10.1016/j.nutres.2017.01.001
- Callahan, A., PhD, et al. (2020, October 14). Nutrient Needs of Athletes. Openoregon.pressbooks.pub. https://openoregon.pressbooks.pub/nutritionscience/chapter/10c-nutrient-needs-athletes/
- Cleveland Clinic. (2019, March 12). Health Essentials from Cleveland Clinic. https://health.clevelandclinic.org/