After 40, your body changes — testosterone declines, muscle recovery slows, joint stiffness creeps in, and nutrient absorption drops. The right supplements can help counteract these shifts and keep you performing at your best. Here are the best supplements for men over 40, backed by research and ranked by impact.
1. Creatine — Preserve Muscle and Strength
Sarcopenia (age-related muscle loss) begins accelerating in your 40s, with men losing 3-8% of muscle mass per decade. Creatine monohydrate is one of the most effective supplements to slow this decline. It increases phosphocreatine stores in muscle, improving strength output and recovery between sets.
Research shows creatine supplementation combined with resistance training significantly increases lean mass and functional strength in older adults. At just 5g per day, it’s simple and inexpensive.
Our pick: Thorne Creatine Monohydrate — NSF Certified for Sport, no fillers. See all options in our creatine buyer’s guide.
2. Vitamin D — Fix the Deficiency Most Men Have
An estimated 42% of American adults are deficient in vitamin D, and the rate climbs with age as skin becomes less efficient at synthesizing it from sunlight. Vitamin D is critical for bone density, immune function, mood regulation, and testosterone production.
Most men over 40 need 2,000-5,000 IU daily, ideally paired with vitamin K2 for optimal calcium metabolism. A simple blood test can confirm your levels.
Our pick: NOW Foods Vitamin D3 5000 IU or Life Extension D3 5000 IU. For the complete rundown, read our essential vitamins guide.
3. Magnesium — Sleep, Recovery, and Heart Health
Magnesium is involved in over 300 enzymatic reactions including muscle contraction, nerve function, and sleep quality. Yet most men don’t get enough from diet alone. Deficiency symptoms — poor sleep, muscle cramps, elevated stress, and reduced exercise performance — are often blamed on “just getting older.”
Magnesium glycinate is the best-absorbed form with the fewest GI side effects. Take 200-400mg before bed for improved sleep quality.
Our pick: Doctor’s Best High Absorption Magnesium or Life Extension Magnesium Glycinate. Full comparison in our magnesium guide.
4. Fish Oil (Omega-3) — Inflammation and Heart Protection
Chronic low-grade inflammation increases with age and contributes to joint pain, cardiovascular disease, and cognitive decline. EPA and DHA from fish oil directly combat this by modulating inflammatory pathways.
Aim for at least 1,000mg combined EPA/DHA daily. Higher doses (2-3g) may be beneficial for joint pain and cardiovascular protection. Look for products with third-party testing for heavy metals and oxidation.
Our pick: Nordic Naturals Ultimate Omega or Life Extension Super Omega-3. See our fish oil guide for all picks.
5. Protein Powder — Hit Your Daily Target
Protein needs increase after 40 because muscle protein synthesis becomes less efficient. Research suggests men over 40 should aim for 1.2-1.6g of protein per kilogram of bodyweight — higher than the RDA of 0.8g/kg, which is a minimum to prevent deficiency, not optimal for maintaining muscle.
A quality whey protein makes hitting these numbers practical. If you’re lactose-sensitive, a plant blend with complete amino acid profiles works well too.
Our pick: Optimum Nutrition Gold Standard Whey — the benchmark for mixability, taste, and value. For dairy-free options, see whey vs plant protein. Full guide: best protein powders for men.
6. Collagen — Joint and Connective Tissue Support
Collagen production drops roughly 1% per year starting in your mid-20s. By 40, the effects show up as joint stiffness, slower injury recovery, and reduced skin elasticity. Supplemental collagen peptides (types I and III) have been shown to reduce joint pain and improve skin hydration in clinical trials.
Take 10-15g of hydrolyzed collagen daily, ideally with vitamin C to support synthesis.
Our pick: Vital Proteins Collagen Peptides or Sports Research Collagen. Full lineup in our collagen guide.
7. Probiotics — Gut Health and Immunity
Gut microbiome diversity decreases with age, affecting digestion, immune function, and even mood via the gut-brain axis. A quality probiotic with multiple well-researched strains (Lactobacillus, Bifidobacterium) can help maintain microbial balance.
Look for products with at least 10 billion CFU and multiple strains. Shelf-stable formulations are more practical for daily use.
Our pick: Seed DS-01 Daily Synbiotic or Garden of Life Raw Probiotics for Men. See our probiotics guide.
8. A Quality Multivitamin — Fill the Gaps
No supplement replaces a solid diet, but a well-formulated men’s multivitamin serves as nutritional insurance — covering micronutrient gaps that are common with typical Western diets. Key nutrients to look for: zinc, selenium, B-complex, vitamin E, and chromium.
Our pick: Optimum Nutrition Opti-Men or Life Extension Two-Per-Day. Complete comparison: best multivitamins for men.
9. Zinc — Testosterone and Immune Support
Zinc is directly involved in testosterone production, and mild deficiency is surprisingly common — especially in men who sweat heavily during exercise. Studies show that zinc supplementation can restore testosterone levels in men with marginal deficiency.
Zinc picolinate and zinc bisglycinate are the best-absorbed forms. Stick to 15-30mg daily; higher doses can interfere with copper absorption.
Our pick: Thorne Zinc Picolinate 30mg or NOW Foods Zinc Picolinate. Detailed breakdown: best zinc supplements for men.
Building Your Over-40 Stack
You don’t need to take everything on this list. Here’s a prioritized approach:
Tier 1 (Essential): Creatine + Vitamin D + Magnesium — covers the three most impactful, most commonly deficient areas.
Tier 2 (Highly Recommended): Fish Oil + Protein Powder — supports heart health, joint function, and daily protein targets.
Tier 3 (Nice to Have): Collagen + Probiotics + Multivitamin + Zinc — fills specific gaps based on your individual needs and diet.
Start with Tier 1 for a month, assess how you feel, then layer in additional supplements as needed. Consistency beats complexity — taking three supplements daily is better than owning ten you forget to use.
