Supplements and Andropause: Supporting Your Health Naturally

At Kindbody, we believe that a personalised approach to health can make a significant difference during andropause. While lifestyle changes like a balanced diet and regular exercise form the foundation of well-being, certain supplements can also support your body as it navigates hormonal changes. For our patients in Canada, here’s an overview of supplements that may support your health during andropause and tips for incorporating them safely.

Why Consider Supplements During Andropause?

As testosterone levels decline, you may experience changes in energy, muscle mass, mood, and overall vitality. Supplements can help fill nutrient gaps and support key functions, including:

• Maintaining Bone Health: Preventing bone density loss.
• Improving Energy Levels: Supporting metabolic and hormonal balance.
• Enhancing Mental Clarity: Reducing “brain fog” and supporting cognitive function.

Key Supplements for Andropause

1. Vitamin D

• Why It’s Important: Supports bone health, immune function, and hormone regulation.
• Sources: Sunlight exposure, fatty fish, fortified dairy, and supplements.
• Recommended Dosage: 1,000–2,000 IU per day, or as recommended by your healthcare provider.
• Canadian Tip: Given Canada’s long winters, many people may need vitamin D supplements, especially during colder months.

2. Magnesium

• Why It’s Important: Helps with muscle function, sleep regulation, and mood stability.
• Sources: Dark leafy greens, almonds, pumpkin seeds, and whole grains.
• Recommended Dosage: 300–400 mg per day.
• Pro Tip: Magnesium glycinate is often easier on the stomach and may help with sleep.

3. Zinc

• Why It’s Important: Plays a role in testosterone production and immune health.
• Sources: Oysters, beef, pumpkin seeds, and lentils.
• Recommended Dosage: 10–15 mg per day.
• Pro Tip: Avoid taking high doses of zinc long-term without medical guidance, as excess zinc can interfere with copper levels.

4. Omega-3 Fatty Acids

• Why It’s Important: Reduces inflammation and supports heart and brain health.
• Sources: Salmon, mackerel, flaxseeds, and walnuts.
• Recommended Dosage: 1,000–2,000 mg of combined EPA and DHA per day.
• Canadian Tip: Consider fish oil capsules if fresh fish isn’t a regular part of your diet.

5. B-Complex Vitamins

• Why It’s Important: Supports energy metabolism and helps regulate mood.
• Sources: Whole grains, eggs, dairy, and leafy greens.
• Recommended Dosage: Follow the label instructions or consult your provider.
• Pro Tip: A B-complex supplement can provide all B vitamins in one convenient dose.

6. Calcium

• Why It’s Important: Essential for bone density and overall skeletal strength.
• Sources: Dairy products, fortified plant-based milk, leafy greens, and almonds.
• Recommended Dosage: 1,000–1,200 mg per day.
• Note: Pair calcium with vitamin D for optimal absorption.

Herbal Supplements to Consider

1. Ashwagandha

• Benefits: May help reduce stress and support energy levels.
• Dosage: 300–600 mg per day.

2. Fenugreek

• Benefits: Traditionally used to support testosterone levels and improve physical performance.
• Dosage: 500–600 mg per day.

3. Maca Root

• Benefits: May improve libido and energy.
• Dosage: 1,500–3,000 mg per day.

Important Considerations When Taking Supplements

1. Consult Your Healthcare Provider

• Discuss any new supplements with your provider to avoid interactions with medications or existing conditions.

2. Choose High-Quality Brands

• Look for third-party certifications to ensure product quality and purity.

3. Avoid Megadosing

• More isn’t always better—stick to recommended dosages to avoid potential side effects.

4. Incorporate Supplements into a Balanced Routine

• Supplements work best when paired with a nutrient-rich diet and regular exercise.

When to Seek Additional Support

If symptoms such as low energy, mood changes, or muscle loss persist despite supplementation, it may be time to consider additional options such as lifestyle adjustments or medical treatments like hormone replacement therapy (HRT).

Breaking the Stigma Around Men’s Health and Supplements

Taking supplements to support your health during andropause isn’t about “quick fixes”—it’s about giving your body the nutrients it needs to thrive.

• Normalise Wellness: Openly discussing supplements and wellness routines helps break down stigmas around men’s health.
• Share Your Experience: Share what’s worked for you with friends or in men’s health support groups to foster community and encouragement.