For a man who is 42 years old, there are several essential supplements that support general health, energy levels, cognitive function, and overall well-being. These supplements include:

1. Vitamin D: Critical for bone health and immune function. It helps in the absorption of calcium, which is essential for maintaining strong bones¹.

2. Omega-3 Fatty Acids: Important for heart health. Omega-3s can help reduce inflammation and may lower the risk of chronic diseases such as heart disease, cancer, and arthritis².

3. Magnesium: Supports muscle and nerve function, energy production, and bone health. The recommended daily allowance (RDA) for men aged 31–50 is 420 mg³.

4. Vitamin B6: Vital for brain health and the conversion of food into energy. It also supports neurotransmitter synthesis, which affects mood regulation. The RDA for vitamin B6 for men aged 19–50 is 1.3 mg⁴.

5. Zinc: Essential for immune function, protein synthesis, wound healing, DNA synthesis, and cell division. Zinc also supports normal growth and development during pregnancy, childhood, and adolescence and is required for proper senses of taste and smell⁵.

6. Selenium: It plays a key role in metabolism and thyroid function. Selenium is also an antioxidant that helps prevent damage to cells from free radicals⁶.

Focusing on a healthy, balanced diet can often meet most of these nutritional needs, but these supplements can help fill in any gaps. Before starting any new supplement regimen, it's wise to consult with a healthcare provider.

Footnotes

1. NIH Office of Dietary Supplements - Vitamin D ↩

2. Examine - Omega-3 Fatty Acids ↩

3. NIH Office of Dietary Supplements - Magnesium ↩

4. NIH Office of Dietary Supplements - Vitamin B6 ↩

5. NIH Office of Dietary Supplements - Zinc ↩

6. NIH Office of Dietary Supplements - Selenium ↩