As we get older, especially for us Naija men living in the UK, it becomes even more important to look after our health. Eating eba, jollof rice, and pounded yam is great, but we also need the right balance of vitamins and minerals to stay strong and healthy.
For men over 50, key nutrients like Vitamins A, B12, D, calcium, omega-3 fatty acids, and magnesium are crucial. Let’s break it down, Naija style!
Getting Key Nutrients As We Age
No matter our age, a balanced diet is essential. But after 50, it’s even more important because our bodies don’t bounce back like they used to in our 30s. Sadly, many men (especially we African men) tend to ignore health checks and diet advice — and this can lead to bigger problems later.
The good news? Paying attention to your nutrition can boost your strength, immune system, heart health, and general wellbeing.
9 Essential Vitamins for Naija Men Over 50 in the UK
1. Vitamin D ☀️
Known as the “sunshine vitamin.” In Naija, we get plenty of sun. But here in the UK? Between cold winters and indoor life, most of us are running low on Vitamin D.
Vitamin D helps your bones, muscles, and teeth stay strong by helping your body absorb calcium. You can get it from oily fish like salmon and mackerel (or titus fish we love!). Public Health England even recommends everyone take Vitamin D supplements, especially between October and March.
Tip: Go for D3 supplements (but note: not always vegan-friendly).
2. Vitamin B12 💉
Vitamin B12 is vital for healthy nerves, blood cells, and even your memory. Low levels can be linked to memory loss and conditions like dementia.
Good sources: beef liver (shoutout to kpomo and offals lovers), clams, fish, and fortified cereals. Vegetarians should look for B12-fortified foods.
3. Vitamin E, Vitamin C, and Vitamin A 🍊🥜🥕
These three are the “skin glow” and “immune boost” vitamins.
-
Vitamin E: Found in nuts, seeds, and wheatgerm (great for heart and skin health).
-
Vitamin C: Think citrus fruits like oranges — boosts your immune system.
-
Vitamin A: Found in carrots, sweet potatoes, and green leafy vegetables — helps your eyesight and immune system.
4. Calcium 🦴
We Naija people love our peak milk and Nido, but as we age, we must stay intentional with calcium.
Calcium keeps bones and teeth strong, helps your heart muscles contract, and aids blood clotting. Without enough, bones can weaken and lead to osteoporosis.
Sources: Dairy products, green leafy veggies (ugu and efo), and fortified foods.
5. Magnesium ⚡
Magnesium helps your body convert food into energy. It also supports your nervous system and blood pressure.
Find it in whole grains (brown rice, wholewheat bread), leafy greens, and nuts. Be careful though — too much magnesium from supplements can cause diarrhea.
6. Omega-3 Fatty Acids 🐟
We’ve all heard about the benefits of omega-3. It helps keep your heart and brain sharp, reducing risks of heart disease and memory loss.
Best source: Oily fish like mackerel, sardines, and salmon (remember that tin of Geisha sardine?).
If you don’t like fish, you can opt for omega-3 supplements (but check the label for quality!).
7. Probiotics 🥛
Not technically a vitamin, but probiotics keep your gut healthy. After age 50, digestion can slow down, so probiotics can help balance your gut bacteria.
You’ll find probiotics in yoghurts (look for “live cultures” on the label) or in supplements.
8. Multivitamins? 🤔
You may have seen Centrum Silver and other multivitamins for “50+” age groups. While they’re popular, NHS guidance suggests that if you’re eating a balanced diet, you don’t necessarily need multivitamins.
Best approach? If you’re deficient in a specific vitamin (say, Vitamin D), take that one individually, rather than a broad multivitamin.
9. Use Supplements Carefully! 🚫
Too much of a good thing can cause harm. Overdosing on vitamins can damage your liver, kidneys, and heart.
Stick to the recommended daily allowance (RDA) and always check with your doctor or pharmacist if unsure.
Final Thoughts for Naija Men Over 50 🇳🇬
Growing older is a blessing, but we must play our part to age gracefully. Focus on:
✅ Eating a variety of fruits, vegetables, fish, and whole grains.
✅ Getting some sun (when it shows up in the UK!).
✅ Staying active with simple exercises like walking or dancing.
✅ Going for regular health checks (don’t fear GP visits!).
Let’s stay strong, wise, and healthy for our families and future generations. ✨
FAQs
Why are vitamins important?
They keep your body running smoothly, like engine oil for your car. Some boost your skin, bones, or even your brain power!
Do we need more vitamins as we get older?
Not necessarily more, but you need to be more deliberate about getting enough of the right ones.
What are the most important ones for men over 50?
Vitamins A, B12, C, D, and E — plus calcium, magnesium, and omega-3.
Should I take supplements?
If you struggle to get enough from your meals, supplements can help. But food first, always!
References:
Join Our WhatsApp Channel
Stay updated on the latest UK news, including education, health, job openings, and more for those living in the UK!
Join here: Naija UK Channel
Also, follow us on our social media channels for the latest updates and discussions:
- Twitter: @NaijaUKConnect
- Facebook: Naija UK Connect
- Instagram: @naijaukconnect
