Lecture Notes on Supplements for Men Over 40

Introduction

Common issues for men over 40: low energy, declining muscle strength, poor focus
Causes: loss of essential nutrients leading to fatigue and weakness
Aim: Discuss five science-backed supplements to improve health and longevity

Caffeine
- Enhances mental alertness and physical performance
- Can improve mood, brain function, metabolism, and fat burning
- Suggested use: 95-200 mg, ideally mid-morning or as pre-workout
- Avoid taking immediately upon waking up
Creatine
- Helps counteract sarcopenia (age-related muscle loss)
- Supports ATP production, enhancing energy and muscle growth
- May improve memory recall and reduce mental fatigue
- Suggested use: 5 mg daily, post-workout, avoid with caffeine
Vitamin D with K2
- Supports bone and cardiovascular health
- Vitamin D aids calcium absorption, K2 ensures proper calcium transport
- Dosage: 5,000-8,000 IU of Vitamin D daily, targeting blood levels of 50-80 ng/mL
Magnesium
- Vital mineral involved in over 600 biochemical reactions
- Regulates blood pressure, balances blood sugar, and improves sleep
- Deficiency can cause anemia, fatigue, muscle weakness, and more
- Dosage: Around 450 mg ensuring all seven forms are included
Aspirin
- Anti-inflammatory and stress-reducing properties
- Enhances mitochondrial function and energy production
- Blocks excess prostaglandins, improving various health conditions
- Dosage: 325 mg a couple of times a week, ensure it's plain aspirin

Content for informational purposes; not a substitute for professional medical advice
Consult a medical professional for personal health concerns