Men over 40 need to take special care of their bodies, from maintaining a healthy diet to diligently following an exercise program. As we age, our body changes in many ways, whether we like it or not. Our metabolism slows down. We lose muscle mass and the risk of developing chronic diseases increases.
But it’s not all doom and gloom. It just means that as dads, we need to understand how our bodies need different things to remain strong and healthy and apply a system that considers those different requirements. It’s not complicated. It just requires adjusting your sails to reach your destination.
The Review Dads are here to help adjust your sails because we are doing the same thing. We are trying to improve our health through diet and exercise. We know we aren’t going to live forever. But we want to be around when our kids get older and one day, when our kids become parents themselves. To reach that destination, we can’t eat and exercise like we did when we were 18.
One aspect of improving our health is including dietary supplements. If you go on google and search for “best supplements,” you’ll find a list seemingly longer than the dictionary. Where do you begin? What supplements do you choose? It’s endless and confusing since many of the websites recommending supplements are from those supplement companies themselves!
We cut through the hype. You don’t need 100 supplements. All you need is just five. Read on as we delve into our Top 5 Supplements for Dads Over 40.
Number 1: Believe most of the hype. Collagen Peptides are the sh*t.
Unless you’ve been living under a rock, you undoubtedly have seen collagen peptides powder near the cash registers at Whole Foods or perhaps seen claims on Youtube that it’s the new fountain of youth. We will not go as far as saying that Collagen Peptides will completely reverse the aging process. But we will say that collagen peptides are particularly beneficial for men over 40, with significant advantages for your joints and skin.
To be sure, the science for collagen peptides is not all in yet. But that doesn’t mean you need to wait for all the science to trickle in before trying it. The signs are already pointing to massive benefits.
So what is collagen anyways? Collagen is the protein responsible for healthy joints and skin elasticity. Your body already has it. But as we age, our existing collagen begins to break down. Another term for this is — clears throat — aging.
The main benefits of collagen peptide supplementation are hydrated skin and relief from osteoarthritis pain. There are other reported benefits, such as thicker hair, healthier nails, and increased muscle mass. All of this in a small tasteless scoop of powder with your coffee? Read on.
We started collagen peptide supplementation about six months ago. The Review Dads are all runners, cyclists, soccer players, and active hikers. As a whole, we found that the collagen peptides we took helped tremendously with our joint pain. After a few weeks of supplementation, we could go on a long run or hike and recover much faster. In addition, the peptides allowed us to exercise with more intensity since we no longer had significant joint pain in our knees and shoulders.
The other clear benefit that some of us received was nail growth. Our nails grow much, much faster. We’re not sure why this is, but the collagen peptides must be doing something right in our bodies.
There are two primary collagen peptides on the market today, one by Vital Proteins and the other by Sports Research. We prefer Sports Research Collagen Powder supplement due to how easy it mixes into our tea and coffee in the morning and the benefits we have so far received:
Number 2: Don’t Forget Your Prostate. Include a Daily Dose of Saw Palmetto.
Saw palmetto has been used for centuries to treat prostate health, boost energy, and promote overall health. It is a unique botanical extract that works to support hormonal functions, balance hormones, and support healthy prostate function.
Herbal supplements come and go (remember yohimbe? Or vanadyl sulfate?), but one that has stood the test of time is saw palmetto. So when it comes to prostate health, don’t screw around. If you’re over 40, include saw palmetto in your regiment and get your annual prostate exam. The best saw palmetto supplements also include DHT blockers, which have the added effect of a fuller head of hair.
The best saw palmetto supplement for prostate, urinary, and hair support is by Havasu Nutrition:
Number 3: Don’t Underestimate the Value of a Good Multivitamin.
Vitamins had changed since the 1980’s when your mom made you take those chewable, multicolored Flinstones vitamins. While you may have been a Flinstone Kid, you now need a powerful multivitamin to meet your requirements as a working dad.
To be clear, a multivitamin is no panacea. If you have a horrible diet or if you don’t exercise, a multivitamin is not going to magically change your diet or get you in shape. You will benefit, however, since a good multivitamin protects against supplement deficiencies, particularly vitamin A, iron, calcium, and zinc. A good multivitamin for men also contains high potency B-vitamins, which play an essential role in improving energy and mental focus.
The main problem though with multivitamins is that there are so many of them. You can even go to the dollar store and find a packet of “multivitamins.” The best multivitamins for men over 40 are those made with organic and high quality ingredients, and have enough potency to meet the needs of an active or soon to be active dad.
We recommend the best-in-class, high-potency multivitamin, Nature’s Way Alive! Max3 Potency Multivitamin. You will not find anything better at this price:
Number 4: Fish Oil or Flaxseed Oil for Heart Health
Supplementation with omega-3 fatty acids, particularly fish oil or flaxseed oil, has been shown to improve cardiovascular health, from helping to reduce the risk of stroke and lowering blood pressure to reducing triglycerides and the build-up of plaque in the arteries. If you are a dad in your 40s and above, this is one of the most important supplements you can take. Along with adhering to a healthy diet and an exercise plan, adding fish oil or flaxseed oil to your diet will keep your heart ticking strong.
For fish oil, you want a high-quality fish oil from wild-caught fish, not farmed. The fish oil comes in pill form, and you want fish oil that’s not going to make your breath smell or give you a weird after taste.
For the flaxseed oil, the first thing to keep in mind is that you do not want to heat flaxseed oil. Heat ruins the structure and eliminates any benefits you will get from the oil. Flaxseed oil comes in a bottle, and you can have it as a topping to your oatmeal or yogurt, or you can have a tablespoon of it straight in the morning. High quality flaxseed oil is not bitter. Instead, flaxseed oil has a slightly nutty flavor. When the oil is bitter, it means it’s either rancid or lost the majority of it’s benefits.
Here is the humanely sourced, wild-caught, organic fish oil that we highly recommend, Nordic Naturals Ultimate Omega. You will not have any strange aftertaste with this brand:
Here is the best tasting (non-bitter), non-GMO, most effective Flax Seed Oil that we have ever used, Solgar Earth Source Organic Flaxseed Oil. It also comes in a glass container, while most flaxseed oils come in plastic. We think the glass bottle helps improve the taste:
Number 5: All You Need is 1 Kettlebell or 1 Dumbbell
Although the last supplement is one you don’t ingest, including free weighted resistance in your exercise and health program is critical for maintaining and gaining muscle mass when you’re 40 or over. As noted, the key to an effective supplementation regimen, especially when you are 40 or over, is that it needs to be part of a complete system of healthy eating and exercise. It’s not like a list where you pick and choose items. Your body doesn’t work that way. Your body is a system rather than separate, individual parts.
Whether you choose a kettlebell or dumbbell, all you need at minimum is one of these to perform free weighted compound body movements that are effective for building muscle and cardiovascular health. To be clear, and contrary to what you may see on Youtube, you will not become “jacked” just by using one kettlebell or dumbbell. That said, including kettlebell or dumbbell movements with your bodyweight exercises like pushups and pullups will skyrocket your muscle growth, vascularity, and overall strength.
Freeweight movements with a dumbbell or kettlebell, such as swings, cleans, and squats, will also strengthen your ancillary muscles that bodyweight exercises often miss. It takes ancillary muscles to hold the weight up so you don’t smash your face or drop the weight through your floor and into the basement.
Also, since many of your movements will use either one dumbbell or one kettlebell, you will balance out any muscular imbalances. For example, you’ll be able to tell if one part of your body is stronger depending on whether a movement, such as a one armed clean, is easier to do with one side of your body. You’ll be able to better identify those asymmetries and work on exercises that bring your body into unison.
Here is our recommendation for a solid, no-nonsense cast-iron kettlebell:
Here is our recommendation for a no-frills and durable dumbbell that won’t scratch your floor:
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