Disclosure: we may earn a commission if you buy through links on this page, at no extra cost to you.
After 40, most men slowly lose muscle and strength, recover more slowly, and see changes in sleep and body composition. The good news is that these changes respond strongly to training, protein and sleep. Supplements can fill gaps, but they work best on top of those basics.
Our pick for men over 40
Details and evidence for each are below. We may earn a commission from purchases through these links.
Our shortlist for men over 40
| Supplement | Why it’s on the list | Typical amount studied |
|---|---|---|
| Creatine monohydrate | Improves strength and muscle gains with resistance training in older adults | 3–5 g per day |
| Protein (whey or plant) | Helps reach the higher protein needs of older muscle | 25–40 g per meal |
| Vitamin D3 | Corrects deficiency, which is common in winter and in men who spend little time outdoors | Based on a blood test |
| Omega-3 (EPA + DHA) | Supports healthy triglyceride levels | 1–2 g per day |
| Magnesium | Commonly low in the diet; supports muscle and sleep | 200–400 mg per day |
Read more: Creatine after 40.
What about “HGH releasers”?
Growth hormone falls with age, and some supplements claim to help your body release more of it, usually with blends of amino acids such as arginine, glutamine and glycine. Research on amino acid blends shows only small, short-lived effects on growth hormone, and no convincing evidence that they reverse aging. Prescription growth hormone is a different thing entirely and carries real risks.
HGH support
GenF20 Plus
One of the most recognized “HGH releaser” formulas, sold as tablets with an optional oral spray.
- Research on amino-acid releasers is limited; expect subtle effects at most
- Check the guarantee length before ordering a multi-month package
- Talk to your doctor if you have diabetes or a history of cancer
Read our full GenF20 Plus review for the full ingredient doses, what its clinical study found, side effects and price.
The habits with the biggest payoff
- Lift weights two to three times a week. Resistance training is the most powerful anti-aging tool for muscle, bone and blood sugar control.
- Eat enough protein. Spread it across meals rather than loading it into dinner.
- Walk daily. Step count is strongly linked with long-term health.
- Protect your sleep. Poor sleep lowers testosterone and raises appetite.
- Keep up with checkups. Blood pressure, cholesterol, blood sugar and age-appropriate cancer screening catch problems early.
What supplements should a man over 40 take?
Start with a blood test and your diet. Creatine, vitamin D (if low), omega-3 and adequate protein have the best evidence for most men over 40.
Do HGH supplements work?
Over-the-counter “HGH releasers” have only small, short-term effects on growth hormone in studies and have not been shown to reverse aging.
Is creatine safe for older men?
In healthy adults, creatine at 3–5 g per day has a strong safety record. People with kidney disease should talk to a doctor first.