Understanding Key Nutrients for Men at Any Age

Good nutrition is foundational for men’s health, no matter your age. The body’s needs shift over time, but core nutrients remain essential for supporting muscle strength, heart health, immune function, hormone balance, and overall energy levels.

Protein plays an important role in maintaining muscle mass, especially as men age. Including lean protein sources such as poultry, fish, beans, lentils, eggs, and low-fat dairy can help support muscle repair and recovery.

Fiber is another often-overlooked nutrient. Found in fruits, vegetables, whole grains, and legumes, fiber supports digestive health, helps regulate blood sugar, and contributes to heart health — an important focus for men, as cardiovascular disease remains a leading health concern.

Healthy fats, such as those found in avocados, nuts, seeds, and fatty fish like salmon, support brain health and reduce inflammation. Replacing saturated fats with unsaturated fats when possible can support long-term heart health.

Vitamins and minerals also play critical roles.

• Vitamin D supports bone health and immune function.
• Calcium helps maintain strong bones and teeth.
• Magnesium supports muscle and nerve function.
• Potassium helps regulate blood pressure.

Consuming a variety of fruits, vegetables, whole grains, lean proteins, and dairy or fortified alternatives can help meet these essential nutrient needs and reduce the risk of chronic conditions such as heart disease and type 2 diabetes.

As men move through different life stages, nutrition remains a powerful tool for prevention, performance, and overall well-being. Small, consistent choices — such as building balanced meals and staying hydrated — can make a meaningful impact over time.

Sources:

1. Centers for Disease Control and Prevention (CDC): Healthy Eating Tips

If you’re an Anthem member, be sure to visit the Health and Wellness page on our website for more tips and tools to aid in your health journey.

Have questions about your benefits? Call Anthem Member Services at 855-641-4862, from 8 a.m. to 8 p.m. ET, Monday through Friday.

To speak with an Anthem nurse or coach, call 866-901-0746 from 8 a.m. to 6 p.m. ET, Monday - Friday.

Related to: 

• Men's Health