Best Supplements For Men Over 50

Best supplements for men over 50

One of the first things I want to say about supplements is they are just that supplements. They’re no replacement for a good diet and exercise. They are not a magic pill or a quick fix.

That doesn’t mean I'm anti-supplement. I do take some and once we are over 50 we start to have some issues with being able to absorb certain nutrients which means we require more of those nutrients in order to get what our body needs or take something to help us absorb them better.


The first one I want to look at is creatine. It is found in red meats, seafood and poultry. Those of you who want to reduce your meat intake should be especially interested.

As we age muscle mass and bone density start to degrade. They did a meta-analysis on resistance training older adults between the ages of 57 and 70 with some supplementing with creatine and others taking a placebo. The studies varied between 7 and 26 weeks and included over 300 people.

With the results being a greater increase in muscle mass, strength and functional performance from those taking creatine. This includes increased lower body muscle mass which is particularly difficult for us older guys to build.

Studies on the benefits of creatine in non-training older adults are a bit mixed, but overall there does seem to be some benefit to maintaining muscle and physical performance.

This is a supplement I take and the recommendation is to take a 5g or one teaspoon full serving every day.

Another supplement I take is vitamin D. I was able to do some accurate testing through Let's Get Checked. And while even on my first test I was within the normal range I wanted to see if I could increase my levels through supplementation.

So I took between 8 and 10000 iu a day for 5 months then retested and It did increase it by 44 Nanamole per litre

Vitamin D helps reduce the risk of osteoporosis and fractures by aiding the body in absorbing calcium. It has also been shown to reduce the risk of certain cancers like prostate cancer, and there is evidence to show it may help in boosting testosterone.

If you are someone who doesn't spend much time outside then vitamin D supplementation makes sense. The recommended daily dose is 600 iu with daily intakes of up to 2000 iu being considered safe.

B12 is a vitamin that we have more trouble absorbing over 50 and is mainly found in meats, seafood and eggs. So depending on your dietary choices you simply may not be taking in enough.

B12 is necessary for red blood cell production, DNA formation, nerve function and metabolism. With deficiencies leading to anemia, nerve damage and fatigue.

As far as the recommended daily intake goes it is 2.4 mcg (micrograms) but one study on older adults found that it took 500 micrograms to normalize B12 levels in 90 percent of the participants with some needing as much as 1000 micrograms.

This is a supplement that can interfere with certain medications so make sure you consult with your doctor. Especially before going over the daily recommended dosage and that applies to all supplements.

About 50% of people in the US and Europe get less than the daily recommended amount of magnesium. Every single cell contains and needs magnesium.

Some of the benefits of having optimal levels of magnesium can be increased exercise performance and not just in athletes but older people too.

It can help to reduce high blood pressure, slow aging through it’s anti-inflammatory benefits, reduces insulin resistance in people with metabolic syndrome and type 2 diabetes.

The daily recommended dose for men is 400 to 430 milligrams per day.

Protein is a nutrient that we start to have trouble absorbing as we get older. And while we still can get enough from whole food sources, many struggle with this. For those, I recommend one of two types of protein powders.

The first is a good whey protein isolate. Which is 90 to 95% protein. The second one is a pea protein and like whey protein it is high in branch chain amino acids. Which plays a major role in promoting muscle growth and recovery after exercise and is great for those who are sensitive to dairy products.

[Teardehawkee]

This is a wake up call to and to do more about you!

[FREELEOONE]

The best part about your videos is getting the information from someone who is actually in their 50s. Thank you!

[dpw]

Perfect first line. I read a paperback entitled "The Truth About Vitamins" around 1978. It basically said eating right and exercising is all we need and that taking supplements could likely do more harm than good. I'm 66 a former high school and college athlete that always exercised and tried to minimize bad eating to some extent and my diet now is restricted and smart. A piece of sourdough toast is decadent to me. I can take off exercising and stretching for months and resume with no problem. I have not caught any type of cold since March 2018 and I caught several each winter prior. I take a multi-vitamin maybe once a week. I don't ever want to be on any Rx. I started creatine a week ago. It's processed and a supplement yet I'm taking it after watching several creatine videos, including yours.

[dlg]

It is very important to take vitamin K with vitamin D for better calcium management. Taking vitamin D alone can promote calcification of the arteries.

[chrisdodt]

I like the way this guy articulates himself, but not too crazy about his wardrobe choices.

[mechanicjobs]

I’m glad this came up in my feed. It’s been a long time and I’m subscribed. I forgot about this great channel

[miamidolphinsfan]

Unfortunately creatine is a no-no for me. Gout again is the culprit. It's why I keep my red meat consumption to 3 times a weak. I take a magneisium & a turmeric pill every day

[FBA-Renaissance]

Thanks so much brother!! I checked the video about your journey and now I'm all in 😎

[KingsWorld]

Workout 5 days a week, eat 5 times a day, drink plenty of water, take supplements, make sure you workout your legs and do dead lifts. You should be fine, there's no magic pill here just common sense.

[twoheadeddatascientist]

I am 30, and I take 5 vitamin Ds, 2 Vitamin C tablets, 1 Magnesium, 1 Multivitamin, + 1 Omega 3 a day. Plus I exercise 13 Hours maximum a week. I am well aware that after 30, the Testosterone levels and Bone Density drop 1% a year, plus after 40 the body stops producing new muscle. I am well aware of this biological facts. But this is it gets interesting and I have to bring up sport (sorry). Boxers like George Foreman and Bernard Hopkins, and MMA fighter Randy Couture, plus Wrestlers like Sting-who is still perfroming in his early 60s-and Bill Goldberg all inspire me. They truly do. Age is a number. 1% a year dropping, can be 1% increasing, and the muscle can be maintained after 40 years of age. I am inspired by these fine gentlemen, and hopefully I will some day inspire people as well:). Thank you for the video:).

[GreyWolfFitness]

I always take Redcon1 Boomstick along with fish oil, turmeric and a joint aid supplement but don't take any extra protein as my diet is already high protein anyway but as always what people are taking in there 50's people should start and take as I'm a big believer in looking afterward joints and day to day health MINT

[tonycollazorappo]

I've always taken vitamin "D", I don't do beaches and the Sun. It's really helped me, my vitamin "D" was really low a few months back. I had to take 50k UI once a week for about 6 or 8 weeks. That worked.

[ixamedia]

Your videos are Great! You go to the point, are very thorough, and I always get clear applicable information. Thank You
and by the way, would love to know your take on NMN and Resveratrol.

[lexbeltran]

The main supplements I take are a protein shake, multivitamin, and vitamin d

[TheLastModernist]

Great advice. I'd throw in Nicotinamide Riboside - it increases NAD+ which is the fuel for essential biological processes.

[nikste.]

I like your voice and the way you finish the words, and your video is perfect, but what protein can i choose as last time increased my cholasterol....thanks and go on

[henrysosa]

Also THIAMINE is very very Important helps body convert nutrients in muscle and help brain.
your advice is Complete Covers many areas .

[nallekarhu]

Let me guess, you ate your shirt because there was vitamins in the cotton😂

[morpheus]

You too can have a more muscular body if you wear that magic bowtie !! Order yours today. 😅😆

[vaishalidhage]

Thanks sir, I as a surgeon appreciate you so much