Nutrition recommendations for men over 40

Men over 40 need to pay special attention to their dietary intake to maintain wellness and healthy body composition. Certain nutrients become particularly important at this stage of life and have science-backed benefits.

Firstly, adequate protein intake is essential for preserving muscle mass as men age. After age 30, muscle mass declines at a rate of 3-5% per decade. Less muscle means a slower metabolism, reduced strength, and a higher risk of injury. Consuming enough high-quality protein can help minimize this age-related muscle loss. The current RDA for protein is 0.8g/kg of body weight or about 63g per day for a 175lb man. However, research suggests that men over 40 may need slightly more – about 0.5g/lb or 100g daily – to optimize muscle retention. High-quality protein sources include lean meats, eggs, dairy, beans, lentils, and soy foods.

Omega-3 fatty acids are another key nutrient, that provides cardiovascular and cognitive health benefits. The two main omega-3s, EPA and DHA, support heart health by lowering inflammation, reducing blood pressure and triglycerides, and stabilizing heart rhythms. Omega-3 intake also correlates with better brain function and mental well-being in older adults. Since the body cannot make EPA and DHA, foods or supplements are necessary. Fatty fish like salmon and tuna deliver 250-500mg per serving. For those who don’t eat fish regularly, an omega-3 supplement of 1000-2000mg daily is recommended.

Calcium and vitamin D are two nutrients vital for bone health in middle-aged men. Osteoporosis and loss of bone mineral density accelerates after 50 when less testosterone is available to help absorb calcium. Consuming enough calcium along with vitamin D, which improves calcium absorption, can prevent excessive bone loss. The RDA for these nutrients in men over 50 are 1000-1200mg calcium and 600-800 IU vitamin D daily. Dairy products, leafy greens, sardines, and fortified foods are good sources. Supplements may be appropriate if dietary sources are insufficient.

Lastly, fiber intake should be emphasized for men over 40. Fiber supports digestive regularity, heart health, and weight management. Soluble fiber in particular helps reduce LDL cholesterol and control blood sugar spikes after eating. Yet over 90% of men fail to meet the 38g daily fiber recommendation. Focusing on high-fiber whole foods is the best strategy – vegetables, fruits, beans and lentils, nuts and seeds, and whole grains. If needed, a fiber supplement like psyllium husk can help meet daily needs.

In summary, men over 40 can amplify the benefits of a balanced diet by ensuring adequate intakes of protein for retaining muscle; omega-3s for heart and brain health; calcium and vitamin D for stronger bones; and fiber for digestive and weight management needs. Attention to these science-backed nutrition priorities is a key element of the health, fitness and well-being picture at midlife and beyond.

Key Nutrients for Men Over 40:

• Protein: 100g per day

• Omega-3s: 1000mg EPA/DHA

• Calcium: 1000mg

• Vitamin D: 600 IU

• Fiber: 25g