14 Best Supplements for Men Over 40 to Stay Strong and Healthy

Quick Summary: Best Supplements for Men Over 40

Short on time? Here’s a quick look at the top supplements for men over 40 and what they’re best used for.

What is the Best Supplement for Men Over 40?

Here are some of the top supplements men over 40 should consider, based on specific health needs:

• NMN & Resveratrol – Best for anti-aging and cellular energy

• Multivitamin – Best for daily nutritional coverage

• Vitamin D – Best for bone strength and immune function

• Omega-3 Fatty Acids – Best for heart and brain health

• Magnesium – Best for muscle recovery and sleep

• Vitamin B12 – Best for energy and cognitive support

• Zinc – Best for immune health and testosterone support

• Tongkat Ali – Best for hormone balance and libido

• Saw Palmetto – Best for prostate health and urinary comfort

• Probiotics – Best for digestion and gut health

• Turmeric/Curcumin – Best for inflammation and joint support

• Collagen – Best for joint support and skin elasticity

• CoQ10 – Best for energy production and heart function

• Ashwagandha – Best for stress relief and mood balance

1. NMN & Resveratrol – Best for Anti-Aging and Cellular Energy

NMN helps your body make NAD+, a compound that powers energy, DNA repair, and cell metabolism. As men age, NAD+ declines, leading to fatigue and slower recovery. Supplementing with NMN can help restore cellular energy.

Resveratrol supports this process by activating sirtuins, proteins that regulate aging and inflammation. The combination of NMN and Resveratrol has been shown to improve mitochondrial function and may promote healthy aging.

A study found that raising NAD+ levels in older mice restored youthful cellular activity (1). Human research shows similar improvements in muscle and metabolic health (2).

This combo is ideal for men looking to stay sharp, energized, and active as they age.

2. Multivitamin for Men – Best for Daily Nutritional Coverage

Multivitamins help fill common nutrient gaps, especially important as nutrient absorption drops with age. For men over 40, key ingredients like vitamin D, magnesium, zinc, and B vitamins support immunity, energy, and heart health.

A long-term study found that men taking a daily multivitamin had a lower risk of cancer (3). While not a substitute for good nutrition, a multivitamin acts as a safety net when life gets hectic.

Look for formulas with bioavailable forms of nutrients and no unnecessary additives. Taking one daily can make a noticeable difference in how you feel.

3. Vitamin D – Best for Bone Strength and Immune Function

Vitamin D helps your body absorb calcium, making it vital for bone strength, something men begin to lose after 40. It also supports immune function and may help regulate mood.

Deficiency is common, especially in people who work indoors or live in low-sunlight areas. A meta-analysis in The American Journal of Clinical Nutrition showed that vitamin D supplementation lowers fracture risk in older adults (4).

Most men do well with 1,000 to 2,000 IU daily, especially in the winter months or when blood levels are low.

4. Omega-3 Fatty Acids – Best for Heart and Brain Health

Omega-3s, especially EPA and DHA, support heart health, reduce inflammation, and help protect brain function. They’re found in fatty fish but are often lacking in the average diet.

These fats help lower triglycerides and support brain cell membranes, which may improve memory and mood. A study found that omega-3 supplements reduced the risk of heart attacks and cardiovascular death (5).

A daily dose of 1,000 mg of combined EPA and DHA is a good starting point for men over 40.

5. Magnesium – Best for Muscle Recovery and Sleep

Magnesium helps your muscles relax, supports energy production, and plays a key role in restful sleep. It also supports blood pressure, stress control, and heart rhythm.

Many men over 40 don’t get enough magnesium, especially if they eat fewer whole foods or drink a lot of coffee or alcohol. A 2012 study in the Journal of Research in Medical Sciences found that magnesium improved sleep duration and quality in older adults (6).

Magnesium glycinate or citrate are gentle, effective forms. Most men benefit from 300–400 mg per day.

6. Vitamin B12 – Best for Energy and Cognitive Support

B12 supports energy, brain function, and nerve health. It helps your body make red blood cells and convert food into fuel. Deficiency can cause fatigue, poor memory, and tingling in the hands or feet.

Absorption decreases with age, especially in those taking acid-reducing meds or eating mostly plant-based diets. A study emphasized the benefits of B12 for cognitive health in older adults (7).

Methylcobalamin is the active form that absorbs well. Most men over 40 can benefit from 500–1,000 mcg per day.

7. Zinc – Best for Immune Health and Testosterone Support

Zinc plays a role in immunity, hormone production, and wound healing. For men over 40, it’s especially important because it helps maintain testosterone levels, which often decline with age.

A study found that zinc deficiency in older men was linked to lower testosterone levels, and supplementation helped restore them (8). It also supports immune response by promoting the activity of T-cells.

Most men need around 11 mg per day, though needs may rise if you’re deficient. Look for well-absorbed forms like zinc picolinate or zinc gluconate.

8. Tongkat Ali – Best for Hormone Balance and Libido

Tongkat Ali (also known as Longjack) is a herbal supplement often used to support testosterone, libido, and energy. It works by reducing cortisol and freeing up more bioavailable testosterone, which can help improve mood, stamina, and sexual health.

A 2012 study found that daily use of Tongkat Ali improved testosterone levels and reduced stress in middle-aged men (9). It may also support muscle strength and fat loss when combined with exercise.

A typical dose ranges from 200 to 400 mg of a standardized root extract. It’s a popular choice for men noticing signs of hormonal slowdown.

9. Saw Palmetto – Best for Prostate Health and Urinary Comfort

Saw Palmetto is widely used to support prostate health and reduce urinary symptoms that often appear with age, like frequent nighttime urination or weak flow. It works by blocking the conversion of testosterone to DHT, a hormone linked to prostate growth.

A study found that Saw Palmetto can improve urinary symptoms related to benign prostatic hyperplasia (BPH), though results vary by formulation and dose (10).

For men over 40, especially those waking up often at night or noticing changes in urinary function, 160–320 mg of Saw Palmetto extract may be helpful.

10. Probiotics – Best for Digestion and Gut Health

Gut health affects everything from digestion to immune response. As you age, your gut microbiome changes, which can impact nutrient absorption, regularity, and inflammation.

Probiotics help restore a healthy balance of bacteria in the digestive tract. They’ve been shown to support immune health and reduce digestive issues like bloating or irregularity. A study found that multi-strain probiotics improved gut barrier function and immune defense in adults (11). 

Look for probiotic blends with several billion CFUs and multiple strains like Lactobacillus and Bifidobacterium. Taking them daily may help you feel more balanced and comfortable.

11. Turmeric/Curcumin – Best for Inflammation and Joint Support

Turmeric, and its active compound curcumin, has strong anti-inflammatory effects. It’s especially helpful for men dealing with joint stiffness, old injuries, or early signs of arthritis.

Curcumin helps reduce markers of inflammation in the body and may ease chronic pain. A 2014 study in Clinical Interventions in Aging found that curcumin was just as effective as ibuprofen for reducing knee pain in people with osteoarthritis (12).

Because curcumin is poorly absorbed on its own, choose a supplement that includes BioPerine (black pepper extract) or is formulated for higher bioavailability. A typical dose ranges from 500 to 1,000 mg per day.

12. Collagen – Best for Joint Support and Skin Elasticity

Collagen makes up a large part of your joints, tendons, and skin. After 40, natural collagen production declines, which can lead to joint discomfort, sagging skin, and slower recovery from exercise.

Supplementing with hydrolyzed collagen or collagen peptides can help restore joint comfort and improve skin firmness. A 2018 study showed that daily collagen use improved joint pain in athletes and active adults (13).

Types I and II collagen are most relevant for skin and joints. Look for a powder or capsule that dissolves easily and has been tested for purity.

13. CoQ10 – Best for Energy Production and Heart Function

CoQ10 (Coenzyme Q10) is a compound your body uses to produce ATP, the primary energy source for your cells. It’s especially concentrated in the heart, making it important for cardiovascular health and stamina. But as you age, your natural CoQ10 levels decline, especially if you take statins, which further deplete it.

Supplementing with CoQ10 can help restore energy and reduce muscle fatigue. A study found that CoQ10 improved symptoms of fatigue and heart function in older adults, particularly those on cholesterol-lowering medications (14).

For men over 40, taking 100 to 200 mg of ubiquinol (the more absorbable form) is often recommended. It’s a simple way to support energy, especially if your days feel more draining than they used to.

14. Ashwagandha – Best for Stress Relief and Mood Balance

Ashwagandha is an adaptogenic herb that helps regulate cortisol, the body’s main stress hormone. When cortisol stays elevated, it can interfere with sleep, testosterone production, and overall mood, problems that tend to creep up more often after 40.

A double-blind trial showed that Ashwagandha reduced stress and improved sleep quality in adults with chronic stress. It may also help support testosterone levels and improve exercise recovery (15).

Doses of 300–600 mg per day of a standardized extract (like KSM-66 or Sensoril) are commonly used. It's a solid option if you're feeling burnt out, wired, or just need a little extra mental clarity.

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Why Supplements Are Important for Men Over 40

As men hit their 40s, subtle changes in energy, metabolism, muscle mass, and hormone levels often start to show up. 

While a healthy diet is the foundation, it’s not always enough, especially with age-related nutrient absorption slowing down. That’s where supplements can help fill the gaps and support long-term health.

Some of the benefits include:

• Supporting testosterone levels and hormonal balance

• Boosting energy, focus, and physical performance

• Maintaining heart, brain, and joint health

• Reducing inflammation and improving recovery

• Supporting immune function and healthy aging

Common Signs You Might Benefit from Supplements After 40

Aging can be subtle, but certain signs may point to nutrient deficiencies or hormonal shifts. If you’re noticing any of the following, supplements could help support your daily health:

• Fatigue or low energy despite enough sleep

• Trouble building or maintaining muscle

• Frequent joint aches or stiffness

• Declining libido or mood swings

• Weaker immune response or frequent colds

• Brain fog or poor focus

• Digestive issues or irregularity

How to Choose the Best Supplement for Men Over 40

Not every supplement is right for every man. Your needs will depend on your age, health status, and goals. Here’s what to look for before adding something new to your routine.

Understand Your Health Goals

Start by identifying what you actually need help with. Are you low on energy? Dealing with joint stiffness? Concerned about hormone changes or heart health? Knowing your goals helps narrow down your choices.

For example, if you’re feeling tired often, supplements like CoQ10 or B12 might help more than a generic multivitamin. If your workouts feel harder to recover from, magnesium or collagen may offer more benefit. Match your supplement to your most noticeable issue.

Choose Evidence-Backed Ingredients

Stick with supplements that are supported by research. Look for ingredients that have been tested in clinical trials and shown to work for men in your age group.

For instance, vitamin D has decades of data backing its role in bone strength and immunity. Ashwagandha has several human trials supporting stress and testosterone benefits. Supplements with consistent research tend to give more reliable results.

Look for High-Quality, Bioavailable Forms

The form of the nutrient matters. Some versions absorb better than others. For example, magnesium glycinate is better tolerated than magnesium oxide. Methylated B12 (methylcobalamin) absorbs better than cyanocobalamin.

Also, check if the product includes absorption enhancers. Curcumin works best when paired with black pepper extract (BioPerine), and NMN often needs help crossing into cells. Better absorption means better results.

Avoid Fillers and Proprietary Blends

Stick with products that use clean, clearly labeled ingredients. Avoid supplements with “proprietary blends” that hide how much of each ingredient you’re actually getting.

Check the label for unnecessary fillers, artificial colors, or preservatives. The best supplements keep it simple: what you see is what you get.

Choose Brands with Third-Party Testing

Trustworthy supplement brands test their products for purity, potency, and safety. Look for third-party certifications like NSF, USP, or Informed Choice.

This helps confirm that the supplement contains what it claims, and nothing harmful, especially if you're taking it long-term—quality control matters.

Supplements Men Over 40 Should Avoid (or Use with Caution)

Not all supplements are helpful or safe. Some can interact with medications, raise hormone levels too much, or come with unnecessary risks. Here’s what to be careful with:

• Testosterone boosters with unproven ingredients – Some formulas use aggressive or under-researched compounds.

• High-dose iron – Most men don’t need added iron unless diagnosed with a deficiency.

• Stimulant-heavy pre-workouts – May spike blood pressure or increase anxiety.

• Unregulated blends – Products without third-party testing may contain contaminants or inaccurate doses.

Conclusion

Once you reach 40, your body begins to change, energy levels dip, hormone levels shift, and recovery takes longer. The right supplements can help fill nutritional gaps, support key systems like your heart, brain, joints, and hormones, and help you stay active and sharp well into your 50s, 60s, and beyond.

From essentials like vitamin D and omega-3s to targeted support like Tongkat Ali and CoQ10, each supplement on this list has a clear role in helping men over 40 maintain strength, vitality, and well-being.

If you're looking for a smart place to start, Omre NMN + Resveratrol offers powerful support for cellular energy, aging, and performance, all in one convenient formula backed by research. 

It's a solid foundation for any man focused on staying strong, sharp, and healthy.

FAQs

Do men over 40 really need supplements?

In many cases, yes. Nutrient needs rise with age, but absorption declines. Supplements help fill in gaps to support energy, hormones, and overall wellness.

Which supplements help with testosterone levels?

Zinc, Tongkat Ali, and Ashwagandha are often used to support testosterone naturally. They may also help with libido, energy, and mood.

Are multivitamins enough on their own?

Multivitamins are a good start, but they may not provide targeted support. You might still need extra vitamin D, magnesium, omega-3s, or other nutrients depending on your lifestyle.

Can supplements help with energy after 40?

Yes. CoQ10, vitamin B12, magnesium, and NMN are known to support energy at the cellular level and help reduce fatigue.

How long does it take to see results from supplements?

It depends on the supplement and your body. Some people notice changes in a few days, while others may need 4–6 weeks of consistent use.

What supplements support prostate health in men over 40?

Saw Palmetto is a popular choice for prostate support. It may help reduce frequent urination and support normal prostate size as men age.

Is it safe to take multiple supplements at once?

In most cases, yes, but it’s best to avoid doubling up on the same nutrients. Check labels for overlap, and talk to a healthcare provider if you're on medication or managing a health condition.

Should I get my nutrient levels tested?

Yes, especially for vitamin D, B12, and testosterone. A simple blood test can help you choose supplements based on what your body actually needs.