Age by Age: Top Supplements for Men

Men's supplements used to be pretty simple. For a long time, the category was mostly limited to multivitamins, bodybuilding formulas, and products for specific male health goals like prostate health or sexual support.

Today, the conversation is much bigger. More men are using supplements to support heart health, brain function, gut health, a healthy stress response and healthy aging. And many men are starting earlier, not because something is "wrong," but because they want to build better habits while they're younger.

So what are the best supplements for men? The answer depends on your age, lifestyle, diet and health goals. "A supplement routine should match the stage of life a man is in," said Dr. Michael A. Smith, MD, the director of education for Life Extension. "The goal is not to take everything, but to support the areas that matter most, from heart health and muscle function to cellular energy, stress and healthy aging."

Best supplements for men in their 20s and 30s

Your 20s and 30s are a great time to build a strong foundation. You may not be thinking about healthy aging yet, but the habits you build now can support energy, heart health, digestion, muscle function and long-term wellness. Your focus at this age should be on core nutrients: omega-3s, vitamin D3, probiotics and magnesium.

• Omega-3 fish oil.

  Omega-3s are one of the best foundational supplements for men because they support cardiovascular and cognitive health. EPA and DHA, the main omega-3 fatty acids in fish oil, help support healthy heart and blood vessel function, promote blood flow, and help maintain already-healthy triglyceride and HDL cholesterol levels.

  Omega-3s also support a healthy inflammatory response, which matters for whole-body health, recovery and long-term wellness. Higher omega-3 intake has also been linked with healthy aging, cognitive function and overall well-being.

• Vitamin D3.

  Vitamin D plays a major role in bone health, immune function, cardiovascular health and cognitive health. It helps the body absorb calcium and move it into the bone matrix, which is important for maintaining strong bones and teeth as well as healthy vascular function.

  Vitamin D3 is generally preferred over vitamin D2 because vitamin D3 has been shown to raise and maintain vitamin D levels more effectively. To support whole-body health, don't just settle for "sufficient" D blood levels; go for an optimal range between 50 and 80 ng/mL year-round.

• Probiotics.

  Probiotics are beneficial microorganisms that support digestive and whole-body health. Starting a probiotic in your 20s and 30s can be a smart move because gut health supports how well your body uses the food and nutrients you consume and many other aspects of wellness. And keep in mind that probiotics can benefit more than just digestion. Your gut is connected to immune health, mood, nutrient absorption and overall wellness through the gut-brain axis.

• Magnesium.

  Magnesium supports muscle function, nervous system health, heart health, bone density and cognitive function. Many men do not get enough from diet alone, which makes magnesium a strong foundational nutrient.

  Different magnesium forms can support different goals:

  • Magnesium L-threonate supports working memory, quick thinking and cognitive health.
  • Magnesium glycinate is often used for heart, bone, muscle and nerve health support.
  • Magnesium citrate delivers whole-body support and is used in certain formulas with vitamin C to encourage regularity.

Best supplements for men in their 40s and 50s

For men in their 40s and 50s, the focus often shifts from building a foundation to maintaining what matters most: muscle strength, cellular energy, immune health, stress resilience and prostate health.

In addition to omega-3s, vitamin D3, probiotics and magnesium, men in this age range may benefit from zinc, creatine, CoQ10, ashwagandha and prostate support.

• Zinc.

  Zinc is an essential mineral that supports immune system function. It plays a role in white blood cell activity and helps encourage healthy immune responses. Zinc can also support neurological health and help maintain eye health.

• Creatine.

  Creatine is one of the most useful supplements for men who want to maintain strength, power, lean muscle mass and exercise performance. It helps fuel short bursts of high-intensity effort by supporting ATP production, which your muscles use during lifting, sprinting and repeated hard efforts.

  Creatine can be especially helpful in middle age because maintaining muscle becomes more important over time. When paired with resistance training, creatine can support strength, body composition, endurance and recovery.

• CoQ10.

  CoQ10 is found in every cell in the body and plays a key role in cellular energy production. It helps mitochondria produce ATP, which is especially important for high-energy organs like the heart and liver.

  As an energy promoter, CoQ10 helps fight general fatigue. It also provides antioxidant protection and healthy aging support, and it helps your body maintain a healthy inflammatory response for whole-body health.

• Ashwagandha.

  Ashwagandha is an adaptogenic herb often used to support a healthy stress response. This can be especially relevant in your 40s and 50s, when work demands, family responsibilities and sleep disruption can add up.

  Clinical research has shown ashwagandha can help support a calm, relaxed state of mind, while promoting emotional well-being. It also encourages healthy cognitive function.

• Prostate support.

  Prostate health becomes more important as men move through middle age. Nutrients like lycopene, saw palmetto extract and beta-sitosterol are commonly used to support normal prostate function and urinary health.

  Lycopene is an antioxidant carotenoid that helps maintain healthy prostate size and function. Concerned about a healthy urine flow? Saw palmetto extract helps maintain healthy prostate structure and function to support your toilet trips.

Best supplements for men in their 60s and beyond

For men in their 60s, 70s and beyond, the focus often shifts toward healthy aging, quality of life, sexual health, cognitive support and daily vitality. The goal is not just living longer; it is staying active, sharp, independent and engaged. This doesn't mean skipping foundational nutrients; rather, senior men may benefit from supplements that specifically target age-related health areas.

• Sexual health support.

  Sexual health is an important part of men's wellness and quality of life as they age. Nutrients like pomegranate, cacao, luteolin and fenugreek fiber have been studied for their roles in supporting healthy sexual function and key biomarkers related to men's sexual health (like arousal, drive, satisfaction, and healthy erectile function).

• Biological aging support.

  Healthy aging is about supporting the systems that help your body stay resilient over time. This includes cellular health and how well your body handles everyday stress. Scarlet beebalm extract helps preserve healthy telomere length and DNA methylation age, both biomarkers tied to how aging affects cells, tissues, and organ systems.

• Ergothioneine.

  Ergothioneine is an amino acid found in certain foods, especially mushrooms. Your body does not make it on its own, so it has to come from your diet. Levels have been shown to decline with age, which is one reason researchers are interested in its role in healthy aging.

  Ergothioneine has antioxidant and cell-protective properties. It has been studied to support cognitive Ergothioneine has antioxidant and cell-protective properties. It has been studied to support cognitive function, cardiovascular health and overall healthy aging.

Note: Advancing to a new life stage doesn't mean you need to discontinue supplements that supported you in earlier years. Foundational supplements like fish oil, vitamin D3, magnesium and others can be beneficial throughout adulthood.

Frequently asked questions about supplements for men

Keep in mind that these recommendations are just guidelines, and your mileage may vary. Some nutrients are recommended for all adults, but others are based on your diet, lifestyle, blood work, age and personal goals.

• Do men need different supplements at different ages?

  Yes, certain nutrients become more relevant as men's health goals change. Experts recommend foundational nutrients for younger men, while men in midlife should focus on strength and prostate health. As men age, supplements for healthy aging, vitality and maintaining movement and independence become more important.

• What's the difference between a men's multivitamin, a performance stack, and a healthy aging supplement routine?

  A men's multivitamin helps fill common nutrient gaps and is recommended for all men. A performance stack is more goal-specific and is commonly used to support strength, muscle building, endurance and recovery. A healthy aging routine is focused on nutrients that help maintain cognitive function, heart health, energy and vitality.

References

• Chilibeck PD, et al. “Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis.” Open Access J Sports Med. November 2017. https://pubmed.ncbi.nlm.nih.gov/29138605/
• Goodwill AM, Szoeke C. “A Systematic Review and Meta-Analysis of The Effect of Low Vitamin D on Cognition.” J Am Geriatr Soc. October 2017. https://pubmed.ncbi.nlm.nih.gov/28758188/
• Heaney RP, et al. “Vitamin D(3) is more potent than vitamin D(2) in humans.” J Clin Endocrinol Metab. March 2011. https://pubmed.ncbi.nlm.nih.gov/21177785/
• Innes JK, Calder PC. “Marine Omega-3 (N-3) Fatty Acids for Cardiovascular Health: An Update for 2020.” Int J Mol Sci. February 2020. https://pubmed.ncbi.nlm.nih.gov/32085487/
• Kondoh H, et al. “Decline of ergothioneine in frailty and cognition impairment.” FEBS Lett. May 2022. https://pubmed.ncbi.nlm.nih.gov/35090053/
• Kreider RB, et al. “International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine.” J Int Soc Sports Nutr. June 2017. https://pubmed.ncbi.nlm.nih.gov/28615996/
• Kröse JL, de Baaij JHF. “Magnesium biology.” Nephrol Dial Transplant. November 2024. https://pubmed.ncbi.nlm.nih.gov/38871680/
• Liu M, et al. “The Therapeutic Potential of Saw Palmetto Extract in Urological Disorders.” Sage Journals. November 2021. https://journals.sagepub.com/doi/10.1177/1934578X211059635
• Mizuno K, et al. “Ubiquinol-10 Intake Is Effective in Relieving Mild Fatigue in Healthy Individuals.” Nutrients. June 2020. https://pubmed.ncbi.nlm.nih.gov/32498248/
• Ng QX, et al. “A systematic review of the clinical use of Withania somnifera (Ashwagandha) to ameliorate cognitive dysfunction.” Phytother Res. March 2020. https://pubmed.ncbi.nlm.nih.gov/31742775/
• Okumura H, et al. “Estimation and Validation of an Effective Ergothioneine Dose for Improved Sleep Quality Using Physiologically Based Pharmacokinetic Model.” Food Sci Nutr. June 2025. https://pmc.ncbi.nlm.nih.gov/articles/PMC12138820/
• Pratte MA, et al. “An alternative treatment for anxiety: a systematic review of human trial results reported for the Ayurvedic herb ashwagandha (Withania somnifera).” J Altern Complement Med. December 2014. https://pubmed.ncbi.nlm.nih.gov/25405876/
• Rowles JL 3rd, et al. “Increased dietary and circulating lycopene are associated with reduced prostate cancer risk: a systematic review and meta-analysis.” Prostate Cancer Prostatic Dis. December 2017. https://pubmed.ncbi.nlm.nih.gov/28440323/
• Safaei P, et al. “Comparison of fish oil supplements and corn oil effects on serum lipid profile: a systematic review and meta-analysis of randomized controlled trials.” Syst Rev. February 2024. https://pubmed.ncbi.nlm.nih.gov/38317191/
• Silvi S, et al. “Probiotic-enriched foods and dietary supplement containing SYNBIO positively affects bowel habits in healthy adults: an assessment using standard statistical analysis and Support Vector Machines.” Int J Food Sci Nutr. December 2014. https://pubmed.ncbi.nlm.nih.gov/25045832/
• Verdenelli MC, et al. “Influence of a combination of two potential probiotic strains, Lactobacillus rhamnosus IMC 501® and Lactobacillus paracasei IMC 502® on bowel habits of healthy adults.” Lett Appl Microbiol. June 2011. https://pubmed.ncbi.nlm.nih.gov/21395626/
• Wessels I, et al. “Dietary and Physiological Effects of Zinc on the Immune System.” Annu Rev Nutr. October 2021. https://pubmed.ncbi.nlm.nih.gov/34255547/
• Zhang X, et al. “Omega-3 Polyunsaturated Fatty Acids Intake and Blood Pressure: A Dose-Response Meta-Analysis of Randomized Controlled Trials.” J Am Heart Assoc. June 2022. https://pubmed.ncbi.nlm.nih.gov/35647665/
• “Magnesium.” National Institutes of Health. January 2026. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
• “Zinc.” National Institutes of Health. January 2026. https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/