Your 40s are often when training gets serious again. Maybe you're back in the gym after a break, or you've trained for years and want to keep building. Recovery slows a little, muscle takes more effort to hold on to, and life gets busier. Supplements can help, but only the right ones. Here's a no-nonsense shortlist.
1. Protein
Muscle mass naturally becomes harder to maintain with age, so hitting your protein target matters more than ever. Protein contributes to the growth and maintenance of muscle mass. Aim for roughly 1.4-2.0g per kg of bodyweight if you train regularly, and use whey or a plant protein to fill the gaps in your diet.
2. Creatine monohydrate
Creatine isn't just for young lifters. Taking 3-5g a day is one of the simplest ways to support performance in short, high-intensity exercise like lifting and sprinting. It's affordable, well researched and easy to take. If you have kidney issues or take regular medication, check with your GP first.
3. Vitamin D
This one is especially relevant in the UK. From roughly October to March, we don't get enough sunlight to make vitamin D, and NHS advice is to consider 10 micrograms (400 IU) daily through autumn and winter. Vitamin D contributes to normal muscle function and the maintenance of normal bones.
4. Zinc
Zinc contributes to the maintenance of normal testosterone levels in the blood, and it also supports normal immune function. Many men get enough from food (red meat, shellfish, seeds), but a modest supplement can be useful if your diet is limited. Stick to the label dose, as too much zinc over time isn't a good idea.
5. Magnesium
Magnesium contributes to normal muscle function and to the reduction of tiredness and fatigue. Many people find an evening dose fits neatly into their routine.
6. Omega-3 (EPA and DHA)
If you rarely eat oily fish, an omega-3 supplement can fill the gap. EPA and DHA contribute to the normal function of the heart, at a daily intake of 250mg.
What to skip
Be wary of any product promising dramatic hormone changes or "miracle" results. Nothing replaces solid training, sleep, and food.
Before you start
If you have a heart condition, high blood pressure, take prescription medication or have a health concern, speak to your GP before adding supplements.
The takeaway
Get your training, sleep and protein in order first, then add the basics: creatine, vitamin D in the darker months, and a couple of targeted extras if your diet needs them.
Shop creatine / protein / vitamins at Insight Supps.
Read our companion blog: The Best Supplements for Women Over 40