As men move into their 40s and beyond, the body starts to change. Hormone levels shift, energy levels may dip, and long-term health becomes more important than ever.

At the same time, busy modern lifestyles — long working hours, stress, intense exercise, alcohol, and less-than-perfect diets — can make it harder to get the nutrients the body needs.

A healthy diet should always come first, but many men could benefit from targeted supplements to support energy, hormones, and overall wellbeing.

Here are the key vitamins and nutrients men over 40 should pay attention to.

Why nutrition matters more after 40

Testosterone naturally declines with age, starting gradually from early adulthood. In your 40s, you may begin to notice changes such as:

• Lower energy
• Increased stress sensitivity
• Changes in muscle and body composition
• Shifts in reproductive or prostate health

Even small nutrient deficiencies can make these changes feel more noticeable.

Ageing also increases oxidative stress, which puts more strain on the body. This means certain vitamins and minerals become even more important for maintaining vitality and long-term health.

Key vitamins and minerals for men over 40

Vitamin A

Vitamin A supports more than just eyesight and immunity. It also plays a role in testosterone regulation. Healthy levels help support normal hormone function as men age.

Vitamin B5

Vitamin B5 helps the body produce adrenal hormones like cortisol and DHEA, supporting a healthier stress response. It’s also important for steady energy production.

Vitamin B6

Vitamin B6 is essential for hormone balance, energy metabolism, brain function, and immune support — areas where men may become more vulnerable with age.

Vitamin D

Vitamin D is closely linked to testosterone production, and deficiency is very common in the UK. Keeping vitamin D levels healthy is vital for hormonal and immune support.

Selenium

Selenium is a powerful antioxidant that helps protect reproductive tissues from oxidative stress. It also supports thyroid health, which plays a major role in metabolism and energy.

Zinc

Zinc is one of the most important minerals for men. It helps maintain healthy testosterone levels and supports reproductive function and immunity.

Nutrients that support energy and vitality

Many men in mid-life juggle demanding careers, training, family life, and stress. Nutrients that support energy production include:

B Vitamins

B Vitamin, especially the active forms of folate and B12 help the body convert food into energy and support mental performance.

Magnesium

Magnesium is involved in hundreds of processes in the body, including ATP production — the body’s main energy source.

Vitamin C

Vitamin C supports adrenal health, reduces oxidative stress, and helps keep energy levels stable. It also helps recycle other antioxidants in the body.

Zinc

Zinc also supports mitochondrial efficiency, helping maintain stamina and recovery.

Together, these nutrients can help reduce fatigue, improve focus, and support overall resilience.

Nutrients for long-term men’s health

As men age, the body’s natural antioxidant defences decline. Extra antioxidant support may help protect the heart, prostate, reproductive system, eyes, and energy systems.

Pumpkin Seed Extract

Often used for prostate health, pumpkin seed extract may help ease urinary symptoms linked to benign prostate enlargement (BPH). It also supports testicular health.

N-Acetylcysteine (NAC)

NAC increases glutathione, the body’s “master antioxidant.” It supports detoxification, reduces inflammation, and promotes overall wellbeing.

Lycopene

Lycopene is a well-researched phytonutrient known for supporting prostate health and protecting tissues from oxidative stress.

Lutein

Lutein helps protect vision and supports healthy ageing of the eyes.

Resveratrol

Found in red grapes and berries, resveratrol is a powerful antioxidant that supports hormone health, cardiovascular function, and energy production at the cellular level.

Should men over 40 take a multivitamin?

For many men, a high-quality multivitamin designed specifically for men over 40 can be a simple way to fill nutritional gaps.

A targeted formula containing the nutrients above can help support hormone balance, energy, immunity, and long-term health — especially when life is busy and diet isn’t always perfect.