Your body needs fuel.

“Duh, Kien.” I hear you rolling your eyes from across the net.

But here’s something you probably don’t pay enough attention to:

What’s in the stuff we use to fuel our bodies matters just as much, if not more, than simply getting the right amount of fuel we need.

Our bodies are working, regenerating machines, and as such require specific building blocks found in the food we consume. We call these necessary building blocks: essential nutrients. Essential nutrients include vitamins, minerals, amino acids, and more.

In an ideal world, your daily diet would be giving you the essential nutrients you need to function, and stay healthy.

But we don’t exist in an ideal world.

Your everyday diet is probably lacking all the essential vitamins, and minerals your body needs to perform at its best. And a well performing body is one that ages well.

Not to put you on the spot, but are you a middle aged guy? (Don’t worry, your secret is safe with me).

Middle-aged men need to be getting the best nutrients nature has to offer, to keep you healthier, and fitter for longer.

If you’re a man 50 years or older, and if you’re not taking any sort of supplements, know this: You may be missing out.

You’ve still got plenty of life and vitality in you! Make the best of it!

Fuel your body with the right ingredients and you’ll reap all sorts of benefits, from better mood, and more energy (for better fitness, better adventure, and of course – better sex), to less disease and a longer life. This is the power of properly balancing your nutritional intake.

But figuring out exactly how to achieve this balance can be hard. Especially when it comes to the world of supplements.

Don’t worry: If the world of supplements has you going cross eyed – I feel your pain.

There is a butt-load of information out there these days about all these vitamins and supplements you supposedly need. The supplement industry is a big racket.

Add to this the fact that the kind of vitamins and minerals YOU need as a 50-year-old (plus) male are different from the vitamins and minerals other people need.

You have to sort through a lot of information.

I’m going to clear the air for you, and share some of the most popular vitamins for men over 50.

If you’re sitting there thinking, “I don’t wanna deal with some fiddly pills” then I’ve got some news for you:

Multivitamins have been shown to reduce the risk of cancer in middle aged men.

Still think you don’t want to take supplements?

The number 1 killer of men in the USA is cardiovascular disease.

As you age, the risk of getting cardiovascular issues drastically increases. This is especially true if you’re not exercising, and not getting the proper nutrition.

Have you got a bit of a beer gut? I know you do.

That’s another symptom of lack of proper nutrition and exercise as you age. Older men more easily lose muscle mass when they’re inactive; thus triggering an increase in body fat.

Besides exercise, getting the right vitamins and minerals can help to protect you from cardiovascular disease, give you more energy to be physically active, and promote the strengthening of your bones and muscle.

All in all, taking multivitamins are a win-win-win situation.

Now that you’ve got some of the facts, let’s go through some of the vitamins you may want to introduce to your fuel intake.

The Vitamins You Need

Vitamins A, C, and E

ACE isn’t just a brand of bandages, they’re also the three big boys of vitamins. You’ve probably heard of these helpful, essential vitamins before. Each of these vitamins have antioxidant properties, which help to protect you and your body from illness.

Some of these vitamins also help you to absorb otherwise non-available nutrients from other foods.

For example, Vitamin C helps your body to extract the iron from the plants you eat! (Or at least you should be eating.)

Vitamin C also helps your body’s overall performance, stimulating blood circulation, and even the health of your individual cells. Middle-aged men are encouraged to consume each of these three vitamins.

B-Complex Vitamins

B-Complex Vitamins are especially important for men over 50. These vitamins help to keep your aging blood healthy, by stimulating the production of hemoglobin.

If you’ve been suffering from a slowed down metabolism, you’ll definitely want to start getting more B vitamin. B vitamins boost your metabolism, increasing your body’s ability to burn fat and carbs for energy.

Vitamins K and D

As a man over 50, you want to pay more attention to your bones, and teeth. Middle-aged men lose bone density as they age, and vitamin K helps to counteract this fact by strengthening your bones.

You may have heard of the importance of vitamin D before when people talk about the benefits of going outside, and catching some rays.

Did you know that getting UV exposure is merely a catalyst for your own body’s internal synthesis of vitamin D? Cool fact, I think.

However, as an older man, especially if you’re one living in a country with cold winters or spending more times indoors, then you’re probably vitamin D deficient – and need to consume vitamin D as a supplement.

Vitamin D also helps with strengthening your body’s bones, as it’s integral in your body for the absorption of calcium from food.

Look after that skeleton and get both vitamins K and D!

Omega-3 Fatty Acids

If you’ve been to a health food store in the last decade, you’ve no-doubt seen bottle and bottles of fish oil. That’s because certain kinds of fish are extremely high in Omega-3s – also known as “good fats.”

Omega-3s both from fish and from certain plants and nuts have been shown to reduce risk of heart disease, improve symptoms of arthritis, and help reduce inflammation throughout the body.

The Vitamins You Need (That You’ve Never Heard Of)

There are plenty of other vitamins important for men over 50. Here are some lesser known ones that you’ll definitely want to get more of.

If a decline in memory, and general brain function is of importance to you (and it most definitely is), then you’ll want to be getting more Choline.

Choline assists the neurotransmitters in your noggin to communicate with the rest of your body. It also helps internal processes which result in the lowering of heart disease risk.

Also, let’s face it. Not all of us can pull of a bad-ass bald look like Bruce Willis.

If hair loss is a concern as you age, then make sure to take biotin. A deficiency in biotin can cause depression, and hair loss – although hair loss alone could probably make you depressed. Go figure.

Concerned about heart problems? You may want to consider adding CoQ10 or Coenzyme Q10 to your supplement schedule. Though it’s naturally produced by the body, its production tends to taper off as we age, leaving many men deficient in this antioxidant which research has shown to may help with heart disease and Parkinson’s.

Are you Pro Probiotics?

You may have heard of probiotics, and outside of knowing that eating live cultured yogurt somehow improves your health, you might not be 100% convinced on probiotics and how necessary they are.

As a society, we’ve spent the last few decades as total germ-o-phobes. We’ve thought that any bacteria in, or on us, were foe rather than friends.

With good reason – plenty of diseases are caused by bacteria that infect, and hurt our bodies.

But the truth is, plenty more bacteria actually assist, and promote our bodily health. Especially when it comes to the rich, diverse, bacterial colonies of our gut.

If you want to get an idea for how co-dependent we are on our microbiome, then check out this somewhat itch-inducing statistic: for every human cell in your body, there is at least 1 – if not more – foreign, microbial cells.

You’re almost more microbial than you are human. Let that sink in.

Scientists across the board are finding out more and more about the commensal microbes that live within us.

Most of them have a symbiotic relationship with their host (you). They may help to crowd out foreign ‘bad’ bacteria. They can help your gut work better (many patients with gastric issues – especially inflammation of the gut – have an imbalance in their gut microbiome), and they can even affect your behavior.

As you grow older, your microbiome naturally grows less diverse, and has a harder time keeping up in general.

Antibiotics, which wipe out most bacteria willy-nilly, may save us from terrible infections – but there’s also a downside: the loss of gut flora diversity. Hence the not-so-fun bathroom experiences many antibiotics give us.

When you’re young, your gut microbiome can bounce back pretty fast after a script of antibiotics, but when you’re older – it’s much harder for your gut bacterial kingdom to make a full come back.

That’s where taking probiotics as a supplement comes in real handy.

Probiotics are chock full of the commensal (good) microbes that your gut needs to help your body perform at its optimum best.

If probiotics is something you care about, you can take probiotics separately alongside your multivitamin, or choose a multivitamin which includes probiotic ingredients.

Also: something else to point out. Whilst introducing the microbes themselves to your gut can help your microbiome, feeding the existing population in your gut is just as important.

Scientists are still far off from knowing exactly which foods feed which microbes in your gut, but as a general rule of thumb – hard to digest plant fibers, and whole foods in general – are great fodder for your microbiome.

Your Diet Could Use a Boost

It might be clear by now that your body needs a wide diversity of essential vitamins to perform at its best. Not only because each vitamin fulfils a separate, essential purpose – but also because these nutrients work best cooperatively.

Basically, vitamins are best thought of, and consumed, as a team.

This is why multivitamins can be a great supplement.

Otherwise, you’re looking at either a cupboard full of individual vitamins, or having to eat a much more varied, healthy diet – something that’s just not always possible.

For some perspective on what a healthy diet really entails, check out these stats:

According to the USDA, men between the ages of 31 and 50 would need to increase their intake of dark green vegetables by at least 350%. They would also need to get 150% more fruit each day. This is just to meet the federal dietary guidelines.

Essentially, most men are nutritionally deficient.

Having a perfect diet is out of reach for most busy people these days. That’s why multivitamins can be a great backup plan for those of us on the go.

Popular Multivitamins For Men Over 50

Now that we’ve gone through some of the more important vitamins (and other nutrients) that will help you as a middle aged man, it’s time to have a look at the multivitamins out there on the market and highlight what makes each of these popular choices a potential good match for you.

Member’s Mark – Men 50+ Multivitamin

This multivitamin for men over 50 is from Member’s Mark, and its manufacturers say the blend focuses on the promotion of heart health, better vision, and a better performing immune system.

Key antioxidants in the formula boost the immune system, whilst B vitamins promote higher energy levels. Vitamins A, C, E – and Lutein – promote healthier vision, as well.

All in all, this multivitamin contains most, if not all, of the essential vitamins you may need as a man over 50.

Its focus on specific bodily functions also helps you to discern if this is the multivitamin that combats the unique problems you face.

One A Day Men’s 50+ Healthy Advantage Multivitamin

This multivitamin contains 7 antioxidants which are cell-protecting in nature, which may help to stimulate cell growth and support body development for aging men.

The other vitamins and minerals in this multivitamin target blood pressure, heart health, and eye health – all generally essential areas in need of support for men over 50.

Dr. Tobias Multivitamin for Women and for Men

Dr. Tobias’ multivitamin markets itself as a food-based multivitamin. This means the ingredients of this product closely mimic the communities of minerals and vitamins found in whole foods.

If you remember earlier, I talked about the cooperative nature of essential vitamins and minerals. Whole foods make certain nutrients more bioavailable due to the interaction between the nutrients themselves.

That’s what this multivitamin is trying to take advantage of.

The nutrients in this supplement are not synthesized individually, they are harvested directly from whole foods which contain them. 42 natural raw fruit and vegetables are used in this formula, giving your body access to plant-based enzymes, organic probiotics, and naturally – all essential vitamins.

MegaFood – Multi for Men 55+, A Balanced Whole Food Multivitamin

Like the Dr. Tobias vitamin, this multivitamin’s formula also claims to source nutrients from whole foods, such as brown rice, carrots, and broccoli.

As a multivitamin designed for men over 50, it aims to support threatened bodily functions such as sight, cognition, and mood. B vitamins help to promote better cardiovascular health, as well as boost your natural energy,

Something else you should consider is protecting your prostate. This multivitamin contains pumpkin seed, zinc, and green tea extract – ingredients that have been shown to promote prostate health.

Zinc and B vitamins also work together to improve your memory, mood, and overall cognition.

The brain, like any other organ, needs nutrients to perform well as it ages.

Vimerson Health – Turmeric & Ginger Multivitamin

As you age, stiff and painful joints may become a common feature in your day to day life. It happens to the best of us.

Vimerson Health’s multivitamin is marketed to help with that exact issue. The curcuminoids from the turmeric in this formula has natural antioxidant, and anti inflammatory properties – which they claim will help to relieve you of pain in your joints, back, knees, neck – you name it! It may also help you with inflamed or dry skin conditions, and may help to improve memory and mood.

Other actives in this formula include ginger root extract, which works cooperatively with the turmeric in an effort to reduce stiffness in your joints, and Bioperine from black pepper, which can help to increase nutrient bioavailability (making the nutrients more easily absorbable for your body).

If you’re looking for a multivitamin to target inflammation in your joints, and the rest of your body, then this may be one you might want to consider trying.

Centrum Silver Men Multivitamin/Multimineral Supplement Tablet, Vitamin D3, Age 50+

This is one of the most complete multivitamins in the list, and contains the highest amount of Vitamin D3 amongst Centrum’s products.

As I went over earlier, vitamin D helps to maintain the health and strength of your bones, and alongside other vitamins K, and calcium – this multivitamin may improve your body’s strength in general.

Other vitamins in this product are vitamins A, C, E, B6, and B12. Thrown in for good measure are zinc, selenium, copper, manganese, chromium, molybdenum, lutein, and lycopene.

Phew! That’s a lot of ingredients.

The B Vitamins in this multivitamin are designed to promote heart, and brain health, as well as give you a much needed boost in the energy and metabolism department.

Vitamins A, C, E, and Zinc support your immune system, as well as your vision.

In conclusion, this multivitamin pretty much has it all.

Centrum says that taking this will help to support not just your cardiovascular, muscular, and skeletal health, but also your cognition. They believe that just because you’re a middle aged man, it doesn’t mean your body and mind has to act their age.

Earlier on in this article I broke down why probiotics are important for men over 50.

If you’re thoroughly convinced, you may want to try a multivitamin which includes probiotic ingredients. That’s where the Garden of Life Multivitamin for Men has you covered.

This multivitamin sources its nutrients from raw whole foods – giving you access to that entourage effect we’ve already gone over.

As for probiotics, this multivitamin is full of it. Live probiotics, and enzymes – paired together with helpful antioxidants, can result in increased health and energy.

Vitamin E, selenium, and zinc help to support the health of your prostate, whilst a vitamin B complex, as well as vitamins C and E, support your cardiovascular health.

Also, as we went over earlier, probiotics are great for your gut health – so if you’re also dealing with digestive issues, this multivitamin may help soothe your pains.

In general, this is a multivitamin for those looking to not just get essential vitamins, but take advantage of the health kick probiotics afford – such as less stress, more energy, and better digestion.

If You’re a Man Over 50, a Multivitamin May Be Something to Consider

As a man over 50, you’re probably no stranger to the sort of reflective envy you have over your younger self.

Why didn’t I wear more sunscreen? Why did I take all those puberty-grown muscles for granted? Why didn’t I look after my body?

How does the saying go? “Youth is wasted on the young.”

The great thing about youth, though, is that some of its benefits – such as a fitter body, and more vitality – are within your reach regardless of your age.

Along with a balanced diet and exercise, multivitamin supplements may help you maintain your body, and keep it fighting fit for as long as possible.

As I talked about before, getting the right nutrients can mean less risk of heart disease, and less risk of illness overall. As you get older, dodging illness becomes a literal life saver.

So, if you’ve liked what you’ve read here, I suggest you do a little research on multivitamins and choose the right one for you, and the unique issues you want to combat.

Your body may just thank you in the long run.

Also see why getting dirty may help you be healthier!