Key Takeaways
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Zinc, magnesium, selenium, calcium, and potassium are five powerhouse minerals that support men’s health, energy, and longevity.
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Each mineral plays a unique role—from boosting immunity and muscle function to supporting heart health and bone density.
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Even minor deficiencies can subtly affect your wellbeing, but a balanced diet and smart supplementation can help you thrive at any age.
Did you know that magnesium is involved in over 300 biochemical reactions in your body, from converting food into energy to regulating your heartbeat? Yet, nearly two-thirds of Australian adults don’t get enough through diet alone (R). That’s just one reason minerals deserve a closer look.
Why Minerals Matter More as You Age
As you move through life, your body’s nutritional needs evolve. While you may have breezed through your 30s with little thought to mineral intake, the decades that follow make these micronutrients more relevant than ever. Minerals are the spark plugs behind many systems in your body: your muscles, bones, brain, and heart all depend on them working smoothly behind the scenes.
Unfortunately, many Australians over 50 fall short on key minerals, not because of poor choices, but due to changes in digestion, medications, or reduced appetite. Let’s explore the top five minerals that men need most—and how each one supports healthy ageing and vitality.
Zinc: Your Immune System’s Wingman
Zinc is often overlooked, but it’s absolutely critical for male health—especially for immunity, wound healing, and testosterone production. It’s concentrated in the prostate and testes, and also plays a role in mood regulation and cognition.
Research shows that older men are more prone to mild zinc deficiency, which may affect immune response, especially during cold and flu season (R). Zinc is also a powerful antioxidant, helping reduce inflammation linked to ageing-related conditions.
Food sources include oysters (the richest source), beef, legumes, and pumpkin seeds. For men over 50, monitoring zinc intake is a simple yet powerful health step.
Magnesium: The Muscle and Heart Mineral
If you’ve ever experienced muscle cramps or low energy, you might be low on magnesium. This mineral helps regulate nerve signals, muscle contractions, and even your heartbeat.
It’s also tied to mood, sleep, and blood sugar control. In fact, magnesium helps manage insulin sensitivity, making it particularly important for men watching their metabolic health as they age (R). Low magnesium has also been linked to increased risk of cardiovascular issues and even anxiety.
The best food sources include leafy greens, almonds, black beans, and whole grains. Still, surveys suggest over 50% of Australians don’t meet the daily requirement, so magnesium deserves a spot on your radar.
Selenium: Small But Powerful
Selenium may not receive much attention, but it plays a significant role in your health. As an antioxidant, it helps reduce oxidative stress and supports thyroid function, which can influence energy levels, weight, and mood.
In men, selenium is vital for sperm quality and may even help protect against prostate issues. A fascinating Australian study found that selenium levels tend to decline with age, which may impact cellular repair processes (R).
You’ll find selenium in Brazil nuts (just one a day does the trick), eggs, and seafood. Just be mindful not to overdo it—selenium is powerful in small doses.
Calcium: More Than Just Bones
When you think calcium, you probably think “bones”—and you’d be right. But calcium also supports your muscles, nerves, and even blood pressure regulation.
While women are often the focus of bone health campaigns, men lose bone density too—just more gradually. From your 50s onward, calcium absorption slows, especially if vitamin D levels are low. That’s why many Australian men fall below the recommended intake, especially those who consume little dairy (R, R).
Although dairy is a good source of calcium, longevity foods such as sardines, tofu, and leafy greens are also excellent sources. Pairing calcium with vitamin D and weight-bearing exercise helps keep your bones strong and resilient as you age.
Potassium: The Silent Supporter of Heart and Kidney Health
Potassium doesn’t get much spotlight, but it’s essential for maintaining fluid balance, healthy blood pressure, and nerve communication. It also supports kidney function and muscle recovery.
Australian guidelines recommend 3,800 mg per day for adult men, but studies show many older adults get only half that amount. Inadequate potassium is linked to elevated blood pressure, fatigue, and even kidney stone formation (R).
The best sources? Bananas, sweet potatoes, spinach, and avocados. Unlike sodium, which we often get too much of, you can usually benefit from getting more potassium, especially if you have high blood pressure.
How to Make Sure You’re Getting Enough of These Vital Minerals
Now that you know which minerals matter most, how can you be sure you’re actually getting enough? The good news is that a balanced diet goes a long way. But digestion and absorption change with age, meaning you may not always get full benefit from food alone.
If you’re eating a whole food diet rich in colourful vegetables, lean protein, whole grains, nuts, and seeds—you’re already on the right track. But for some, supplements tailored to men’s health (particularly over 50) can help bridge the gap. Always speak with your GP or nutritionist before starting anything new.
Your Next Steps to Feeling Energised and Strong
Staying active and healthy as you age doesn’t have to be complicated. Paying attention to these five minerals—zinc, magnesium, selenium, calcium, and potassium—gives you a strong foundation for longevity, vitality, strength, and mental clarity.
Now you know the 5 most important minerals for men, would you like to discover the 5 most important vitamins? Read our next blog: 5 Essential Vitamins for Men.
