Men’s Nutritional Needs Through the Ages



Most guys know it’s generally a good idea to eat healthy—even if they don’t always want to. But the fact is men have different nutritional needs depending on their age. Let’s dive into the key nutrition that guys should be getting at every age as well as some healthy tips to consider.


In Your 20s

Your 20s are a great time to develop healthy eating habits that’ll last for a lifetime, like limiting processed foods and eating balanced meals of vegetables, fruit, whole grains, and lean proteins. Some key nutrients for men in their 20s are protein for developing muscle mass, calcium and vitamin D to help bones reach their peak strength, and iron to support energy and metabolism.


In Your 30s

Life gets busier in your 30s, and it’s an important time to think about your energy, metabolism, and blood pressure. You should continue to eat healthy meals and cut back on starchy food, sweets, and sugary beverages. Potassium-rich foods can help lower the risk of high blood pressure. Men at this age also need more magnesium, a mineral that helps generate more energy and helps regulate blood pressure.


In Your 40s

Nutrient-dense and antioxidant-rich foods should be a top priority at this age. It’s important to get vitamins C and E to help defend against harmful free radicals. Make sure to eat plenty of colorful vegetables like spinach, peppers, and sweet potatoes that have high concentrations of antioxidants.


50s and Up

After age 50, it’s important for men to support their bone health. As we age, we start to lose bone mass, and bones are crucial for protecting our organs from injury. Focus on calcium-rich foods like milk, yogurt, salmon, and leafy greens. It’s also important to get vitamin D since your body can’t absorb calcium without it. Dietary fiber is another crucial nutrient as it helps support digestive health and the survival of good bacteria in the gut. So eat fiber-rich foods like whole grains, fruits, vegetables, beans, and lentils.


For all the guys here, let’s do what we can to stay healthy at every age. The earlier you start these good habits, the easier they’ll be to maintain.



Kelly Gosse

Wellness Coach


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