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2021 REPORT:The Best Supplements for Your 40s, 50s, and 60s
Aging is a natural and beautiful process that brings many changes. It’s essential to nurture these changes with the right lifestyle adjustments so you can preserve your health and achieve your life goals with ease and confidence.
But of course, navigating these shifts in your 40s, 50s, and 60s is easier said than done. There are several questions to consider—What kind of diet and physical activity should I incorporate? What are the best supplements for those over 40? How will they benefit me? What types of conditions necessitate certain supplements?
Superior Labs is here to help. Below, we talk about common conditions and recommended supplements by age bracket. Each section comes with insightful information to help you make informed decisions you feel comfortable with.
Please note: If you are pregnant or nursing, taking medication, or have a medical condition, we encourage you to speak with your doctor before consuming supplements.
Your 40s
Common Health Conditions
There are signs and transitions you might feel in your 40s. Rest assured, these changes are normal, and you can mitigate their negative effects with the right supplements and habits.
Men
Decline in Testosterone
Roughly 40 percent of men 45 and older have low testosterone. A man’s testosterone levels decrease by approximately one percent each year after age 40. This gradual drop is a natural part of aging, but it can also be attributed to other factors like:
- Injury that interrupts blood supply to the testes
- Dysfunction or tumors of the pituitary gland
- Alcohol abuse
- Inflammatory conditions
- And more
Testosterone plays a vital role in regulating bodily functions such as muscle and hair growth, libido, and mood. So when testosterone levels shift, this causes the body to undergo transitions that you may or may not feel.
Common symptoms of low testosterone include:
- Low sex drive
- Erectile dysfunction
- Depression
- Difficulties with concentration and memory
- Lower bone mass
- Weight gain
- Hair loss
- Fatigue
Enlargement of Prostate
The prostate is a gland in the male reproductive tract. It’s responsible for producing the fluid that creates semen.
As men age, their prostate increases in size. It starts out small at birth and doubles in size by age 20. Growth slows down until the age of 40 when the prostate undergoes a second growth spurt.
Even though this size increase is normal, men must be extra vigilant about its development for two main reasons:
- Benign prostatic hyperplasia (BPH):For some men, an enlarged prostate can compress their urethra, making urination difficult and causing bladder, urinary tract, or kidney problems. This is called BPH.
- Prostate cancer:The risk of prostate cancer increases with age. According to the American Cancer Society, prostate cancer is the most common cancer in men (other than skin cancer)—one in eight men will be diagnosed in their lifetime.
Women
Perimenopause
As women age, their ovaries begin to produce less estrogen—this is called perimenopause. Perimenopause may last fromfour to eight years. Once the ovaries stop releasing eggs, menopause officially begins.
Perimenopausal women might experience:
- Hot flashes
- Night sweats
- Mood changes (e.g. depression, anxiety, irritability)
- Sleep problems
- Irregular periods (e.g. irregular bleeding, intermittent spotting, changes in PMS symptoms)
- Vaginal dryness
- Urinary problems (e.g. urinary tract infections/UTIs, decreased bladder control)
- Low sex drive
Men & Women
Weight Gain
After your 30s, you begin to lose muscle mass—the main engine that helps you burn calories. It’s normal to lose three to five percent of muscle mass per decade. This loss decreases the rate at which your body uses calories, making it challenging to maintain a healthy weight.
Moreover, the hormonal fluctuations discussed earlier also contribute to weight gain. Hormones play a significant role in regulating your metabolism. When this is disrupted, it can shift the way your body uses energy and burns calories.
Back Problems
It’s common to experience back pain between the ages of 40 and 60. With lower muscle mass and hormonal fluctuations that bring on more weight, these factors put more pressure on your musculoskeletal system.
Every pound of your body places roughly four pounds of pressure on the musculoskeletal system when you walk; it doubles to eight pounds when you run. So it’s crucial to keep a consistent diet and exercise regime to mitigate the severity of back problems.
Recommended Health Screenings
To help identify and combat the potential conditions the 40s can bring, there are health screenings that are available and recommended. These examinations can prevent or reduce the impact of the conditions discussed above and offer insight into your health. Being consistent with these screenings is key in building a brighter and healthier future.
Men
Men 40 and over should get a prostate examination. This might involve a prostate-specific antigen (PSA) blood test and a digital rectal exam (DRE).
If no cancer is detected, the waiting period before the next exam will depend on the PSA blood test results. The lower the PSA, the longer this time frame will be (typically two years).
Women
There are two important health assessments women in their 40s should pursue:
- Pelvic examinations:This includes regular Pap tests (recommended for women ages 21 and older) every three years. This test screens for cervical cancer along with any other pelvic issues.
- Mammograms:Since the chances of breast cancer increase at the age of 40, women should begin seeing a doctor for annual mammograms. Mammograms have minimized the breast cancer death rates by 40 to 50 percent during the last 30 years.
Men & Women
Colonoscopies should begin at 45 for both men and women. During this exam, your doctor will detect polyps (growths that can turn into cancer) early and remove them. If your screening results are clear (no cancer or risk factors), you can have your next screening in 10 years.
Recommended Supplements
Don’t let these conditions discourage you. Remember, aging is a natural process, so you’re not alone if you experience them.
The better news is the availability of high-quality nutritional supplements that can promote balance in your body and alleviate some of the issues you might experience. Especially as you navigate through the hustle and bustle of daily life, supplements are an easy way to incorporate healthy choices into your routine.
Here are the three main supplements that are helpful options in your 40s:
- Psyllium Husk:Having a healthy urinary tract can help alleviate the effects (prostate issues, UTIs, etc.) that hormonal changes can bring in your 40s. Psyllium husk has natural dietary fibers that can fight constipation and promote a healthy urinary tract, making it one of the best supplements for your 40s. In addition, the supplement can suppress appetite, which can assist in weight loss. Learn more about psyllium husk.
- Alpha Lipoic Acid (ALA): ALA is an antioxidant that helps your enzymes turn nutrients into energy. One of Alpha Lipoic Acid’s top benefits is weight loss. Research shows ALA can help control appetite and boost the number of calories your body burns at rest.
- Calcium: It’s important to hit your calcium quota. Otherwise, you may be at risk for osteoporosis later on in life. According to John Hopkins Medicine, you should consume at least 1,000 milligrams of calcium each day. You can reach this amount with the help of calcium supplements, food (yogurt, greens, beans, etc.), or both.
- TestWORx: TestWORx is one of the best supplements for men over 40. Made with the Tongkat Ali flowering plant, this supplement can promote healthy testosterone levels. According to Harvard Health, supplemental testosterone treatment can potentially increase physical capability and muscle mass.
- Vitamin D: Vitamin D is the best vitamin for women and men over 40. Studies indicate there is a link between low Vitamin D and cognitive decline, depression, osteoporosis, and hypertension. As these conditions can take shape in your 50s and 60s, it’s best to start taking Vitamin D early.
Your 50s
Common Health Conditions
Even though the changes from your 40s progress into your 50s, they don’t necessarily have to put a damper on your lifestyle. Knowing what to expect, when to seek professional guidance, and what natural supplements to take will help safeguard your health.
Women
Menopause
Menopause usually begins around age 50. Perimenopause ends, and the ovaries officially stop releasing eggs. This change triggers many shifts within the body, since women are no longer ovulating and menstruating.
Common symptoms of menopause include:
- Fluctuating moods
- Hot flashes
- Night sweats
- Problems with sleep
- Weight gain
- Frequent urination
- Bone fractures and decline in bone density
- Low libido
- More frequent UTIs
Men & Women
Loss of Bone & Muscle Mass
The loss of bone and muscle mass continues on into your 50s, and you might experience more noticeable effects like:
- Shorter height: As you age, the spongy disks in your spine flattens, which causes us to get shorter. This tends to occur more rapidly in women (mostly due to the declining estrogen during menopause). The average female in her 50s is a half-inch shorter than a woman in her 40s. Men lose about one-tenth of an inch by age 50.
- Larger feet: As muscles and tissues weaken, the bones in your feet begin to shift. This, coupled with weight gain, can trigger your shoe size to increase up to a full size.
Again, as your bone and muscle mass decrease, it’s important to keep up a good dietary and exercise routine to reduce your risk of bone fracture and other musculoskeletal issues. For more guidance on building the right routine, be sure to read up on our four tips for healthy and strong bones.
Flu and Pneumonia
In your 50s, your immune system tends to slow down, making it harder to keep infections at bay. As a result, you are more prone to getting sick with the flu and pneumonia.
The key to combating the effects of a weaker immune system is through regular exercise and the right supplements (we’ll get to this in a bit).
Recommended Health Screenings
Both men and women should continue their routine health screenings from their 40s:
- Prostate examination
- Pelvic examination
- Mammogram
- Colonoscopy
Recommended Supplements
Keep your bones and immune system healthy with the following supplements:
- Calcium: It’s important to continue to stay on top of your calcium intake. Women in their 50s and above are recommended to take 1,200 milligrams daily. Men can continue to take 1,000 milligrams per day until they reach 70, at which point they should increase intake to 1,200 milligrams per day.
- L-Lysine:To expedite the effects of your calcium intake, consider incorporating L-Lysine into your diet. It’s one of the best supplements for your 40s that supports calcium absorption and promotes feelings of wellness. Better yet, it helps strengthen your immune system, so you can adequately keep the flu and pneumonia at bay.
- Boswellia extract: Derived from the Boswellia tree, Boswellia extract supplements are a great option to help address joint and muscle pain. Research shows the extract holds anti-inflammatory properties that can improve knee-joint function.
Your 60s
Common Health Conditions
Now comes the golden decade. Whether you’re retired or planning to retire soon, you want to make the most of this time. The key is to keep your health in check.
As you might encounter health issues that weren’t really a concern before, it’s important to stay educated on common health conditions. Here’s what you can expect in your 60s.
Men & Women
Eye Diseases
It’s essential to receive annual eye examinations when you turn 60. Why? By age 65, one in three Americans has some type of vision impairment. So it’s crucial to act quickly and take the right precautions.
Eye diseases that may develop in your 60s include:
- Cataracts: These are cloudy or opaque areas in the eye lens. Depending on their size and location, cataracts can interfere with your normal vision (blurry vision, contrast sensitivity, glare sensitivity, etc.).
- Dry eye:Tears maintain the health and vision of your eye. When your eyes produce too few or poor-quality tears, dry eye occurs. This is common when you enter your 60s.
- Glaucoma:Glaucoma is a disease where the damage to the optic nerve results in a loss of peripheral vision. This disease is often painless, with no obvious signs at first until there is a loss of side vision.
High Blood Pressure
Though high blood pressure tends to run in families, your chances of getting it increase as you get older. The arteries stiffen, causing blood pressure to rise. Not to mention, women are more susceptible to getting high blood pressure after menopause.
Rest assured, with stress management, exercise, and a good night’s sleep, you can lower your risk of high blood pressure. We’ll later discuss a few supplements to help you regulate this.
Osteoporosis
If you aren’t careful in taking the right precautions to protect your bones and muscles in your 40s and 50s, you may be more likely to get osteoporosis—a bone disease where the body loses too much bone, makes too little bone, or both.
Osteoporosis affects both men and women, though women past the menopause stage are at higher risk. Estrogen, which protects the bones, decreases during menopause and can cause bone loss. One in two women and one in four men over the age of 50 will break a bone because of the disease.
Decline in Sleep Quality
It’s normal to have sleep issues at any age. Particularly in your 60s, you are more likely to experience a decrease in deep sleep (part of the sleep cycle responsible for refreshing your brain). As a result, your body produces less melatonin, which can cause restless sleep.
You may want to shift your sleeping schedule (go to bed earlier, try to take more naps, etc.) and incorporate melatonin supplements into your diet to help compensate for this loss.
Constipation
Roughly 26 percent of women and 16 percent of men 65 or older experience constipation, and these numbers increase as you age. With a slower metabolism, it’s important to drink plenty of water and find supplements that help lubricate your intestines and soften stool.
Recommended Health Screenings
Two important health screenings you should get in your 60s are:
- Bone density screenings: Bone density screenings usually occur every two years. This time frame may lengthen if your bones are in pretty good shape. The test involves a DEXA scan, a type of X-ray that identifies osteoporosis.
- Eye examinations:Due to the prevalence of eye issues, the American Optometric Association (AOA) recommends that those over 60 get an eye examination every year. Your doctor can identify potential eye issues and discuss treatment options that can help you continue to live your best life.
Recommended Supplements
To alleviate some of the musculoskeletal, high blood pressure, and sleep issues, we recommend taking the following supplements in your 60s:
- Milk Thistle: Milk Thistle is a flowering herb related to the daisy and ragweed family. The benefits of Milk Thistle include bone strength and prevention or delay of bone loss in postmenopausal women, making it one of the best vitamins for women over 40. Studies illustrate the herb carries antioxidant properties that can serve as bone-healing agents.
- Magnesium Citrate: As constipation and a lack of quality sleep are common in your 60s, it’s important to take magnesium citrate—a combination of salt and citric acid that promotes relaxation and healthy bowels. Magnesium is a key electrolyte in your body. As this diminishes over time, you should take magnesium citrate supplements to compensate for the loss. Magnesium citrate also helps maintain normal blood pressure and glucose. Learn more about how magnesium citrate can improve your digestion and sleep.
Discover Quality at Superior Labs
Consistency is key in building a brighter and healthier future for yourself and your loved ones. At Superior Labs, we can help you establish this consistency with high-quality supplements. Be sure to review the supplements we mentioned above and add them to your cart today.
This article has been reviewed by Dr. Stephanie Nishek, ND, for accuracy. See her credentials in her bio.