Essential Supplements for Men Over 40: How to Supercharge Your Health and Wellbeing in All Areas

As we enter our forties, our body commences a progressive biological decline that can impact energy levels, the amount and quality of muscle we have, our metabolism, and general health [1,2]. Declining testosterone levels, blunted recovery times, impaired cognitive function, and an increased risk of chronic health conditions mean that a proactive approach to supplementation is needed. Taking testosterone as an example – getting older has a profound impact on testicular function. Evidence suggests that serum total testosterone levels in men begin to decline gradually from age 35. In men aged 40–70 years, total testosterone decreases at a rate of 0.4% per year, whereas free testosterone shows a more pronounced decline of 1.3% per year [3].

By using the right combination of vitamins, minerals, and performance-enhancing compounds that have a foundation of evidence, men over 40 can maintain vitality, support muscle health, and optimize wellbeing into middle-age and beyond.

In this article, we’ll provide some examples of supplements from the following critical areas of health for men in their 40s and over:

  • Muscle mass and strength
  • Hormonal balance and testosterone support
  • Cardiovascular and metabolic health
  • Joint and bone strength
  • Cognitive function and energy levels
  • Reproductive health

Muscle Mass and Strength

As men get older, maintaining our levels of muscle mass and strength becomes increasingly challenging due to hormonal shifts (declining testosterone) and the natural process of aging. Beginning at around 40 years of age, muscle mass is lost at a rate of about 1% per year, and strength at a rate of around 3% per year [4]. This phenomenon is called sarcopenia.

People with sarcopenia are at greater risk of chronic diseases, like diabetes, chronic kidney disease, or cardiovascular disease [5].

Strength training is a huge part of fighting muscle loss with age, supported by proper nutrition, particularly protein. Supplementation can provide additional help to slow muscle loss and enhance muscle growth alongside your diet and training.

  • Protein supplements. In the diet, we get protein from animal and plant sources. Proteins are the building blocks for the body that make muscle tissue, enzymes, skin, cartilage, pretty much everything. Proteins are made up of amino acids, including the essential amino acids (EAAs) and branched chain amino acids (BCAAs). As we get older, our body becomes less efficient at using the protein in our diet for building muscle. High-quality protein supplements (e.g., whey protein isolate) support muscle repair and growth by providing essential amino acids [6] on top of our food intake. Supplements like whey are rapidly absorbed into the blood and aid in weight management by reducing satiety and cravings [7]. Importantly, high-quality protein sources such as whey are rich in leucine, an essential amino acid that is a key driver of muscle-building and a vital nutrient in the fight against sarcopenia [8]. Aim for 20 – 30 g per serving and a total daily protein intake of around 1.6 grams per kilogram of body weight per day [9].

 

Image used under licence from Shutterstock.com

  • Creatine. One of the most well-researched supplements in existence, creatine occurs naturally in the body and is also obtained from certain foods. Creatine is an important fuel in muscle tissue and the brain. Supplementation with creatine alongside resistance training can enhance gains in muscle mass, strength, and performance [10]. Strive for a dose of 5 grams per day for best results [11].

Hormonal Balance and Testosterone Support

Our testosterone levels decline naturally as a consequence of getting older, leading to reduced energy, libido, and muscle mass. Lifestyle interventions such as exercise training and optimal nutrition are crucial, but supplementation can offer additional support for health and performance. Although it’s entirely possible to obtain all the nutrients we need from food, this is often not the case as we get older due to decreased appetite which then affects food intake [12], and an impaired ability to absorb and process nutrients [13], among other things.

  • Zinc. Not only is zinc an important micronutrient for the immune system, it’s also vital for supporting the enzymes that build proteins in the body, as well as testosterone synthesis. Research has shown that zinc deficiency is associated with low testosterone levels in men and that this can be ‘rescued’ by supplementing with zinc [14]. However there is also evidence to suggest that if your zinc intake is sufficient you won’t see any further benefit for testosterone [15]. Zinc toxicity can occur in people taking more than 40 mg per day, with symptoms including nausea, lethargy, and fatigue, however studies have used doses well in excess of this amount for several weeks [16]. Consider supplementing with 30 mg of zinc picolinate and gauge the effect [17].
  • Boron. Boron is a trace mineral that has important effects on human health. It beneficially impacts the body’s use of estrogen, testosterone, and vitamin D while reducing the levels of inflammatory markers. Research has shown that after only one week of boron supplementation at 6 mg per day, free testosterone was increased in healthy men and estrogen was decreased [18]. Boron is proposed to amplify androgens like testosterone, increasing the amount of bioavailable testosterone in the blood. In aging men, levels of sex hormone-binding globulin increase and levels of free testosterone decrease, and boron might be able to mitigate this somewhat.
  • Shilajit. Shilajit is an exudate obtained from high mountain rocks rich in mineral salts and amino acids, and is rooted in the Ayurvedic system of traditional Indian medicine. A study in healthy middle-aged men found that consuming 250 mg twice daily increased total and free testosterone after 90 days of supplementation [19]. This was a 20% increase over baseline levels. However, the study had a small sample size and was industry-funded, which presents a high risk of bias [20].
  • Tongkat Ali. Eurycoma longifolia or Tongkat Ali is a plant found in Indochina and Indonesia, the root of which is claimed to improve libido and treat infertility. Two studies, one in healthy men (600 mg/day for two weeks) [21] and the other in men with late-onset male hypogonadism (200 mg/day for six months) [22], saw increased serum total testosterone compared to baseline and placebo [20]. Again, as with Shilajit there was a high risk of bias in these studies [20] but the findings are very encouraging.

Cardiovascular and Metabolic Health

Men over 40 are at greater risk of cardiovascular and metabolic diseases. The American Heart Association reports that the incidence of cardiovascular disease in men and women is ~40% from 40–59 years, ~75% from 60–79 years, and ~86% in those over 80 years [23]. Elsewhere, research has suggested that coronary artery disease (CAD) prevalence increases after 35 years of age in both men and women [24]. The lifetime risk of developing CAD in men after 40 years of age is 49% [24].

Exercise, quality nutrition, and targeted supplement use can be an effective strategy to minimize these risks.

  • Omega-3 Fatty Acids (Fish Oil). Omega-3 fatty acids are so-called “heart healthy” fats that can help reduce the risk of heart attack and stroke. They reduce the risk for sudden death caused by cardiac arrhythmias as well as all-cause mortality in people with existing coronary heart disease. Omega-3s are used to treat elevated levels of fats in the blood as well as high blood pressure. A dose of 2 – 4 grams per day of omega-3 fatty acids is recommended for heart protection and to reduce elevated fats in the blood [25].

Image used under licence from Shutterstock.com

  • Coenzyme Q10 (CoQ10). A popular supplement due to its range of beneficial health effects, CoQ10 is involved in cellular energy production and protects the body from cell damage. Recent research has indicated that a daily dose of 300 – 400 mg of CoQ10 (ideally taken with a meal containing fat) can help reduce the levels of inflammatory factors that lead to metabolic disease and other detrimental health conditions [26].

Joint and Bone Strength

As we age the risk of fractures to bone and degenerative damage to joints becomes a real concern. Cartilage wears down and bone density decreases, with implications for later life if we fall.

  • Collagen peptides. Collagen peptide supplementation is a poor choice for muscle-building, but there is some evidence that it can be helpful for managing degenerative joint and bone conditions [27]. When combined with exercise, collagen peptides can improve the structure and load-bearing function of connective tissues. Research suggests that 5 - 15 grams of collagen peptides or collagen hydrolysate per day, taken at least 1 hour before exercise and for a period of over three months, may reduce functional joint pain and improve muscle recovery [27].
  • Vitamin D. Often labelled a ‘steroid hormone’, vitamin D is obtained from meat-based food sources, dairy, and from exposure to sunlight. Living in the United Kingdom means that we rarely get enough from sun exposure, and therefore supplementation can be a great way to boost our intake. The Endocrine Society advises a preferred blood serum range of 40 to 60 ng/mL for vitamin D. To maintain this level, they recommend an intake of 1500 to 2000 IU for all adults [28]. Low vitamin D levels impair calcium absorption, which can lead to bone loss and an increased risk of fractures. Increasing the vitamin D intake to 700 - 1000 IU per day as a starting point (taking it with a fat-containing meal as it is fat-soluble) and 1000 - 1200 mg of total calcium per day can reduce the risk of falls and fractures in older people [29]. In fact, supplementing with vitamin D has been shown to reduce biological aging [30]. Blood tests can be especially helpful to make sure that your vitamin D intake is adequately reflected in your blood serum. If it isn’t, then you know you need to increase this. Many clinical studies have shown no adverse effects from exceeding these recommended values, and it has been argued that the risk of disease from insufficient vitamin D intake is lower than the risk posed by excess intake [31].    
  • Vitamin K2. Another fat-soluble micronutrient, vitamin K2 is one type of vitamin K. It comes in various forms called menaquinones. One of these is called MK-7 and has been shown to increase levels of vitamin K2 in the blood. When provided (<500 micrograms per day) alongside vitamin D, research has found that it can support an increase in bone mineral density, and likely with a stronger effect compared with vitamin D alone [32]. It has also been linked with a reduced risk of cancer and cardiovascular disease (by improving the elasticity of blood vessels) [33]. 

Cognitive and Motor Function

Maintaining mental clarity and sharpness whilst sustaining energy levels is crucial for staying productive and enjoying life into your 40s and beyond.

  • B vitamins. Evidence suggests that elevated levels of homocysteine are a well-established risk factor for dementia. B vitamins can readily bring down homocysteine levels and have been put forward as a way to help slow down cognitive decline or prevent dementia [34]. For example, vitamin B12 deficiency is associated with cognitive impairment in older people, and this can be rescued at least in the short term with vitamin B12 supplementation of 1500 micrograms per day [35]. Research is conflicted as to whether the synthetic form of vitamin B12 (cyanocobalamin) or naturally-occurring form (methylcobalamin) is better in terms of absorption and retention [36,37].
  • Ginseng. Widely used in traditional medicine for centuries, there is some evidence that ginseng acts in protective ways on the brain. Research in older adults without dementia has shown that ginseng intake of high duration, and importantly starting in midlife, has a beneficial effect on the cognitive decline typically seen in Alzheimer’s disease [38]. A dose of 400 mg per day has been shown to enhance cognition and mood in healthy people [39].

Reproductive Health

As men get older, our reproductive health declines due to changes in hormone levels (i.e., testosterone), oxidative stress, and other lifestyle factors. Certain supplements can help support fertility, prostate health, and overall reproductive function.

  • Ashwagandha. A popular plant for promoting energy, longevity, and holistic wellbeing, ashwagandha is also a known aphrodisiac herb that can support the improvement and maintenance of reproductive health. A study in adult males found that taking 300 mg of ashwagandha root extract for 8 weeks increased subjective sexual wellbeing and boosted serum testosterone levels [40].
  • Saw Palmetto. In older men, benign prostatic hyperplasia (BPH) is a major risk factor for sexual dysfunction. What’s more is that the treatments for BPH symptoms often cause sexual dysfunction themselves. Preparations from saw palmetto berries are a well-tolerated and effective treatment for mild to moderate BPH and have been traditionally used for the purpose of treating sexual dysfunction. Pilot research has shown that taking saw palmetto extract (320 mg daily) for 8 weeks improved BPH symptoms and reduced sexual dysfunction [41].

Conclusion

As men over 40 years of age, being strategic with supplement selection can help maintain muscle mass and function, boost energy, and support long-term health. Through combining protein, creatine, omega-3s, antioxidants, and testosterone-supporting supplements among other things, a strong foundation can be set for health and overall wellness into middle age. Of course, any changes to your lifestyle or commencing a supplementation regime should be engaged in under the supervision of a qualified physician.

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