5 Changes Men Should Make To Their Nutrition As They Age

We all tend to spend a lot of time thinking (and worrying) about the physical and mental shifts that can accompany getting older. And, make no mistake about it, aging throws plenty of wrenches into our health and fitness routines. But there are some simple changes men can make to their daily diet and supplement regimens that can help mitigate aches, pains, and nosediving testosterone. 

“Men’s nutritional needs change as they transition into their 50s and beyond because their physiological and hormonal landscape undergoes significant changes with age,” according to functional medicine practitioner and certified nutritionist Jerry Bailey, M.S., D.C., a health provider and chiropractor with Lakeside Holistic Health in Coeur d’Alene, ID. For instance, older men often require more intentional consumption of nutrients that support bone health, which can become compromised as we age, he says. Similarly, older men need to support testosterone production in a way younger guys simply don’t. 

Ahead, experts highlight five diet and supplement changes men should consider as they age.

• ABOUT OUR EXPERTS: Jerry Bailey, M.S., D.C., is a functional medicine practitioner, certified nutritionist, and chiropractor with Lakeside Holistic Health in Coeur d’Alene, ID. Adrian Mehmedi, N.M.D., is a naturopathic physician with alternative care center Brio Medical in Scottsdale, AZ. Matthew Landry, Ph.D., R.D.N., is a registered dietitian, nutritional scientist, and assistant professor of population health and disease prevention at the University of California, Irvine. Jennifer Wilcox, R.D., is a registered dietitian and an expert with Fay, an online platform spot-lighting nutritionists covered by insurance.

1. Prioritize Bone-Supporting Nutrients Like Vitamin D And Calcium 

Since 80 percent of people with osteoporosis—a condition marked by weakened bones—are women, men are often woefully ignored in conversations about bone health. However, decreased bone density impacts aging people across the gender spectrum. In fact, 80,000 men break a hip annually and 25 percent of men over 50 will break a bone at some point due to osteoporosis. 

Some bone density loss is a natural part of the aging process due to changes in the bone marrow, but additional bone loss is often spurred by decreased muscle use due to lifestyle changes. Whether it occurs on the job or at the gym, research shows that strength training “tugs” on the bones, which spurs bone-building cells (called osteoblasts) into action. 

The problem is that when bones become more brittle, they break more easily, per the National Library of Medicine. Mobility and posture can also worsen, and the decreased bone strength can lead to increased pain. These factors threaten independence as individuals age. 

To maintain bone mass, experts suggest increasing your intake of a couple of nutrients (whether via diet or supplements). “Calcium is often the first supplement recommended due to its essential role in maintaining bone mass,” says Bailey. The mineral, which the body cannot manufacture on its own, combines with other minerals to form hard crystals that ultimately give bones their structure. 

“Vitamin D is equally important, as it enhances calcium absorption and facilitates bone remodeling,” Bailey adds. With that, one review of 68,500 men and women published in the BMJ found that, when taken together, supplementing with calcium and vitamin D supported bone health and strength.

The Recommended Dietary Allowances suggest that men aged 20 to 70 need 1,000 milligrams of calcium and 15 micrograms of vitamin D per day. Meanwhile, men over 70 should aim for 1,200 milligrams and 20 micrograms, respectively. 

To determine if you’re meeting your daily vitamin D needs, naturopathic physician Adrian Mehmedi, N.M.D., of alternative care center Brio Medical in Scottsdale, AZ, suggests getting a blood test. Those concerned about calcium levels, meanwhile, should talk to their provider about bone density testing, as a blood test can’t tell you how much calcium is in your bones, per the National Library of Medicine. 

If your levels are low, you can boost your vitamin D intake with a vitamin D3 supplement. “This form is the best absorbed, and supplementing may be necessary depending on where you live and the season,” he says.

Meanwhile, you can up your calcium intake via foods like milk, salmon, and tuna, says registered dietitian and nutritional scientist Matthew Landry, Ph.D., R.D.N., assistant professor of population health and disease prevention at the University of California, Irvine. If you’re interested in supplementing with calcium, consider these guidelines for doing so safely. Also, know that there are supplements available that combine vitamin D3 and calcium, Landry says. Popular options include Vitamin Shoppe’s Calcium with Vitamin D3 and Alive! Calcium with Vitamin D3 Gummy. 

2. Turn To Nutrients That support Testosterone Production

Men’s testosterone levels naturally peak in their twenties before going gradually southbound after age 30. Research suggests this drop-off is attributed to decreased activity and function of the body’s main testosterone factory: The testicles. 

The thing is, while some testosterone drop-off is inevitable, steep declines can lead to a whole line-up of unfavorable symptoms. To name just a few: newly onset depression, loss of libido, erectile dysfunction, difficulty sleeping, and generalized fatigue. 

Anyone navigating these symptoms should talk to a healthcare provider, as many can also be caused by serious underlying conditions, such as endocrine dysfunction, cardiometabolic disease, and diabetes. However, younger men interested in naturally slowing testosterone decline—as well as older men who have gotten the green light from their healthcare provider—may consider prioritizing vitamins and minerals that support testosterone production. 

Read More: 6 Myths About Testosterone Replacement Therapy, Debunked

At the top of the list of micronutrients that support testosterone levels is vitamin D, according to Bailey. “Vitamin D doesn’t just support bone health; it also contributes to testosterone and overall hormone regulation,” he says. Men with lower vitamin D levels were shown to have “notably lower concentrations of testosterone” compared to men with the highest vitamin D levels in a 2023 study published in Cureus. As such, meeting your daily vitamin D needs through sun exposure, food, and/or supplementation is vital for those interested in supporting their testosterone levels, he says. 

Zinc is also vital for male reproductive health and hormonal balance (including testosterone), according to Bailey. “Zinc deficiencies have been linked to reduced testosterone levels,” he says. Indeed, a 2023 study published in the Journal of Trace Elements in Medicine and Biology found that zinc deficiency reduces testosterone levels, while zinc supplementation helps improve them. “This is because zinc aids in the synthesis of luteinizing hormone (LH), which supports the production of testosterone in the testes,” explains registered dietitian Jennifer Wilcox, R.D., an expert with Fay, an online platform spot-lighting nutritionists covered by insurance. 

All adult men need 11 micrograms of zinc per day, which can be sourced from foods such as meat, fish, seafood, and eggs. For plant-forward eaters, supplementation may be necessary. In that case, Wilcox suggests consulting with your healthcare provider to determine the right amount of zinc for you, “as excessive intake can cause anemia and weaken your immune system,” she says. 

3. Seek Natural Libido Boosters 

Due to a combination of physiological changes (like the aforementioned testosterone reduction) and psychological factors (like chronic stress), it is common for men to notice a decreased interest in sex as they age. In fact, an older study published in The American Journal of Psychiatry demonstrated that men aged 40 to 60 have a libido that is three times lower than the libido of younger men ages 18 to 29 years. 

Those who miss having a higher libido may consider adding adaptogens to their routine. “Maca root, tribulus terrestris, and tongkat ali have garnered attention for their potential roles in supporting a healthy libido in aging men,” says Bailey. (Importantly, those experiencing significant distress surrounding libido drop-off should talk to their healthcare provider, who can help identify any underlying causes of the dip, educate you about “normal” libido, and suggest lifestyle changes that could support your sex drive.)

Maca root, which is a Peruvian plant, is often praised for boosting energy and supporting hormonal balance, which may contribute to enhanced libido, he says. In fact, one study published in CNS Neuroscience & Therapeutics found that both 1.5 and 3.0 grams of daily maca root had beneficial effects on libido. Meanwhile, a review published in BMC Complementary & Alternative Medicine found that taking maca root for six weeks may improve sexual desire.

Meanwhile, tribulus terrestris “has long been used in traditional Chinese and Indian medicine systems for supporting libido,” says Wilcox. One 12-week study compared the effects of supplementing with tribulus terrestris extract with a placebo and found that men who took the herb saw “significant improvement in sexual function” compared to the placebo group.

Finally, “tongkat ali may also support libido by reducing stress and promoting testosterone production,” says Bailey. With that, one small study published in the Journal of International Society of Sports Nutrition found that those who supplemented with tongkat ali extract every day for four weeks saw greater reductions in bad mood markers (like confusion and anger) as well as a whopping 37 percent increase in salivary testosterone levels. 

The recommended intake for each of these libido-boosting herbs varies. To find the best dosage for you, Wilcox suggests consulting a healthcare provider. “This also helps ensure the supplement you choose won’t interact with any medication you’re currently taking,” she notes. 

When shopping for a libido supplement, keep in mind that many products combine multiple herbs and other nutrients like those mentioned here into one convenient supplement, like The Vitamin Shoppe brand’s Ultimate Libido for Men.

4. Ramp Up Your Antioxidants 

As people age, they don’t just acquire more wisdom; they also accumulate more cellular damage, according to Bailey. The longer you’re alive, the more exposure you have to environmental toxins such as pollution and UV radiation, as well as lifestyle toxins (like drinking and smoking) that cause harm on a cellular level, he explains.

More specifically, “harmful free radicals can begin to outnumber the antioxidants in your body” with age, says Bailey. While antioxidants protect your body, an excess of free radicals is a real foe to your health and longevity. “This imbalance can lead to oxidative stress, which accelerates aging and increases the risk of chronic diseases,” he explains. Indeed, oxidative stress has been shown to play a major role in the development of chronic and degenerative ailments such as cancer, arthritis, aging, autoimmune disorders, and cardiovascular and neurodegenerative diseases.

Read More: Here’s Exactly What To Eat To Live Longer

Consequently, as men age, they require a higher intake of protective nutrients like antioxidants to maintain optimal health, according to Bailey. “Vitamin C, vitamin E, and selenium, in particular, can help neutralize free radicals and support cellular repair and maintenance,” he says. And research proves it: One review published in the International Journal of Biomedical Sciences found that regular ingestion of these three antioxidants—as well as manganese, zinc, flavonoids, and omega-3 and omega-6 fatty acids—has a protective effect against damaging free radicals. 

To guarantee adequate consumption of these protective antioxidants, Bailey recommends monitoring your overall food intake. “Maintaining a diet rich in colorful fruits and vegetables, whole gluten-free grains, and lean proteins ensures an adequate supply of these vital nutrients,” he says. Ultimately, this can help safeguard against environmental damage and promote overall health and well-being as you advance in age. 

If you do not consume at least one serving of fruit and one serving of vegetables per day—for instance, if you’re a picky eater, trying out the carnivore diet, or otherwise don’t have access to fresh fruits and vegetables—consider working with a nutritionist. They will be able to give you suggestions for sneaking colorful foods into your diet, as well as suggest tips for preparing them so that they please your palette. You could also take a daily multivitamin containing the antioxidants and nutrients you need. 

5. Go All In On Protein 

What you’ve heard is true: Muscle mass naturally takes a hit with age. In fact, one study suggests it declines at a rate of three to eight percent per decade, beginning as early as age 30. When this natural inclination isn’t countered with lifestyle interventions—like strength training and increased protein intake—reduced muscle mass leads to lost strength, reduced metabolism, and changes in body composition, according to Wilcox. While these changes are not ideal for any guy with fitness, health, or aesthetic goals, the good news is that there are diet (and exercise) tweaks aging men can make to help preserve their physique and strength.

On the diet front, the best thing you can do is prioritize protein. “A diet rich in high-quality protein can help maintain muscle mass, strength, and function with age,” says Bailey. One study published in Advances in Nutrition found that adequate dietary protein intake can help preserve muscle mass because it gives the body the tools needed to build muscle faster than it is broken down due to age-related factors (particularly when combined with weight lifting). Specifically, one study published in Nutrients found that a daily intake of 0.5 grams of protein per pound of body weight may help aging adults maintain their musculoskeletal health. The researchers went as far as to say that adhering to this recommendation could improve the quality of life for people as they age. 

Read More: 9 Easy Ways To Increase Your Protein Intake

Exactly how much protein you should eat depends on factors such as your age, current exercise routine, health and fitness goals, body composition, and more. As such, the best way to figure out your specific needs is to work with a registered dietitian. Otherwise, keep that 0.5 grams of protein per pound of body weight recommendation in mind as a baseline. (Worth mentioning: The American College of Sports Medicine similarly recommends that anyone trying to put on or preserve muscle mass consumes 0.5 to 0.8 grams of protein per pound of body weight daily.)

As for where you get your protein, that is mostly up to you. However, Mehmedi suggests opting for high-quality lean protein when possible. Lean protein sources (such as chicken breast, turkey, cottage cheese, and fish) allow you to hit your daily protein needs without going over your daily fat or calorie needs, he explains. For extra support in packing that protein in, keep a high-quality protein powder, protein bars, and ready-to-go protein drinks handy.