As men age, their bodies undergo changes that can impact their health and fitness. One of the most significant changes is a decline in testosterone levels. 

This can lead to a loss of muscle mass, increased body fat, and many other health issues. 

To combat these changes, men over 40 can consider taking certain supplements. In this article, we’ll discuss the only supplements men over 40 must have to stay lean, jacked, and healthy.

Protein Powder

protein powder for men

Protein is essential for building and maintaining muscle mass. But, as men age, their bodies may not be able to absorb and use protein as they once did. 

This can make it hard to get enough protein through diet alone. That’s where protein powder comes in. Supplementing with protein powder is a convenient and easy way to boost your protein intake to support muscle repair and growth.

There are different types of protein powders available on the market. These include whey, casein, soy, and plant-based options like pea and rice protein. 

Whey protein is one of the most popular and well-studied supplements and is perfect for muscle growth and recovery for many guys.

Creatine Monohydrate

Creatine is a compound found in meat and fish, and it’s also produced by the body. It’s one of the most well-studied supplements available and has many benefits for men over 40.

One of the chief benefits of creatine is that it can increase strength and power output during weight training. This helps men maintain muscle mass and prevent age-related muscle loss. 

Also, creatine improves cognitive function and can have a protective effect on the brain.

Vitamin D

Vitamin D has many vital functions in the body. These include bone health, maintaining proper immune function, and regulating hormones. But, many men over 40 are deficient in vitamin D, which can lead to a series of health problems.

One of the most significant benefits of vitamin D for men over 40 is its role in maintaining bone health. As men age, their bones become more brittle and are more susceptible to fractures. Vitamin D helps to improve bone density and reduce the risk of fractures.

Vitamin D boosts immune function, which is crucial as men age and become more susceptible to infections and illnesses. It also helps in regulating testosterone levels because of its muscle-building effects.

Omega-3 Fatty Acids

fish oil for men over 40

Omega-3 fatty acids are a type of healthy fat found in fish, nuts, and seeds. They’re essential for efficient brain function, heart health, and immune function.

One of the primary benefits of omega-3 fatty acids for men over 40 is their role in reducing inflammation. Chronic inflammation is a leading cause of many health issues, including heart disease, diabetes, and cancer. 

Omega-3 fatty acids reduce inflammation and can prevent these and other age-related diseases.

In addition, omega-3 fatty acids can improve cognitive function and stop early brain degeneration. They may also help to improve joint health and reduce age-related joint pain and stiffness.


Magnesium is an essential mineral that’s involved in over 300 functions in the body. It plays a massive role in regulating testosterone levels, especially for men in their 30s and 40s.

 Taking magnesium supplements can be an effective way to increase testosterone levels for men deficient in the mineral. 

This supplement can also improve sleep quality and may help to reduce the risk of age-related sleep disorders.


Zinc is an essential mineral that’s involved in a variety of functions, including:

  • Proper immune function. 
  • Good hormone regulation.
  • Faster wound healing.

As men age, their bodies may not be able to absorb and use zinc well, which can lead to deficiency.

The main benefit of zinc for men over 40 is its role in supporting healthy testosterone levels. Zinc helps in the production of testosterone and can also improve testosterone levels in men deficient in the mineral.

Other benefits include improving immune function, reducing inflammation, and supporting healthy skin.

Coenzyme Q10

men over 40 weight training

Coenzyme Q10, also known as CoQ10, is a compound that’s involved in energy production in the body. It’s present in high concentrations in the heart and other organs that need a lot of energy. It’s also a powerful antioxidant.

Supplementing with CoQ10 can improve cardiovascular health by reducing the risk of heart disease. It can also reduce muscle damage and boost exercise performance.

After the age of 30, your body may not be able to produce as much CoQ10, which can lead to deficiency. Taking CoQ10 can help to maintain optimal levels and support health and wellness.

B Vitamins

B vitamins, including B12, B6, and folate, are vital for energy production, brain function, and immune function. 

Absorption and use of these vitamins slow down with age which can lead to a deficiency and other negative health effects.

Supplementing with B vitamins:

  • Improve cognitive function.
  • Reduce inflammation in the body.
  • Support heart health.
  • Regulates mood and reduces the risk of age-related mood disorders.


As men age, their bodies naturally begin to decline. This can lead to health problems, including decreased energy levels, weight gain, muscle loss, and bone weakness. 

While there is no way to stop the ageing process, there are steps men can take to slow it down and improve their health. One of these steps is to take supplements.

Some supplements can be beneficial for men over 40. Some of the most important include:

  • Protein Powder.
  • Creatine.
  • Vitamin D.
  • B Vitamins.
  • Omega-3.
  • Zinc
  • Magnesium
  •  Coenzyme Q10 

Talk to your doctor before taking supplements, as some may interact with medications or have other side effects. But, for many healthy men, taking supplements is a safe and effective way to improve their health and well-being as they age.