Health SuppleMents for Men in 30s
Sarcopenia (muscle loss) is a common problem among Indian men in 30s. Nutrition and exercise are the only effective treatments for muscle loss and mortality. Frailty is defined as a slower metabolism, muscle loss, reduced energy, and hormonal shifts.
- Muscle Maintenance: Natural muscle loss accelerates with age.
- Energy Levels: Metabolism slows down, often leading to decreased energy.
- Hormonal Balance: Testosterone and other vital hormones can decrease, affecting vitality.
- Nutrient Gaps: Busy lifestyle or dietary restrictions may lead to nutritional deficiencies.
.Dietary supplements are essential for maintaining strength, vitality, stamina, and overall health in men. One study found that more than 50% of Americans and more than 70% of Europeans take dietary supplements to fill this gap. Dietary supplements contain ingredients that support the physiological functions of the body by supplementing a typical diet. Common dietary supplements include:-
Vitamins/minerals
Omega-3 fatty acid
Herbals
Amino acids
The most important aspect is that regular cardiac exercises, such as running, are not sufficient to build muscle mass and stay healthy. Resistance exercise increases muscle mass, reduces inflammation, and improves testosterone levels in the body. Resistance exercises use external or bodyweight resistance to challenge muscles, leading to increased strength, endurance, and muscle size. There are some examples of resistance exercises such as dumbbells, chest presses, squats, etc. Common dietary supplements required by men in 30s:-
- Vitamin B complex- Improve the cognitive function of men
- Omega 3 Fatty acids- Reduce inflammation, and support brain function
- Ashwagandha-Adaptogenic herb- combat stress and supports testosterone levels
- Vitamin D3 + K2- Essential for bone health, immune support
- Zinc & Magnesium-Testosterone production, enhancing sleep quality
For Indian men over 35 years of age, the right supplements can help bridge nutritional gaps, boost energy, and maintain overall vitality. Whether you’re an active gym-goer or managing a hectic work schedule, incorporating these supplements can significantly enhance your quality of life.
Reference-Wierzejska, R. E. (2021). Dietary supplements—for whom? The current state of knowledge about the health effects of selected supplement use. International journal of environmental research and public health, 18(17), 8897.
