The best supplements for men over 40 are the ones that back up strength training and a good diet: protein when food falls short, creatine monohydrate, and omega-3 if you rarely eat fish. Vitamin D mostly comes from the sun, and testosterone boosters have little good evidence behind them. The same ideas apply to supplements for men over 50, with protein needs rising further after 70.
This is the companion to our guide on supplements for women over 40, covering what the research says, how much to take and when to check with your GP.
Start with training, food and sleep
Australia's physical activity guidelines recommend muscle-strengthening activity on at least 2 days each week, plus 2.5 to 5 hours of moderate activity (or 1.25 to 2.5 hours of vigorous activity) across the week. That matters for supplements too: the creatine research in older adults shows the clearest gains when it is paired with resistance training, and PROT-AGE pairs its protein advice with regular exercise. For the bigger picture, read why muscle matters as you age.
Protein for older adults: how much do you need?
The NHMRC Recommended Dietary Intake (RDI) for men aged 19 to 70 is 0.84 g of protein per kilo of body weight a day, rising to 1.07 g/kg after 70. Those are minimums for general health. The PROT-AGE study group, an international panel on protein and ageing, recommends at least 1.0 to 1.2 g/kg a day for people over 65, at least 1.2 g/kg for those who exercise, and 1.2 to 1.5 g/kg for most older adults with acute or chronic illness. It notes older muscles respond less to the protein you eat, which is one reason needs rise. People with severe kidney disease are the exception and may need to limit protein, so check with your doctor.
| Body weight | RDI, men 19 to 70 (0.84 g/kg) | PROT-AGE, over 65 (1.0 to 1.2 g/kg) | Active, training (1.2 to 1.6 g/kg) |
|---|---|---|---|
| 70 kg | 59 g | 70 to 84 g | 84 to 112 g |
| 80 kg | 67 g | 80 to 96 g | 96 to 128 g |
| 90 kg | 76 g | 90 to 108 g | 108 to 144 g |
| 100 kg | 84 g | 100 to 120 g | 120 to 160 g |
The 1.2 to 1.6 g/kg column is the AIS range for athletes in heavy training. The AIS also suggests spreading protein over 3 to 5 meals and snacks, at about 0.3 to 0.4 g/kg each. Meat, fish, eggs, dairy and legumes can cover all of this. A whey shake is simply a convenient top-up: the AIS notes a 30 g scoop of whey gives about 21 to 27 g of protein. Our guide to how much protein you need per day has more detail.
Creatine for older adults
The International Society of Sports Nutrition (ISSN) cites meta-analyses in which older adults, averaging about 64 years, who took creatine during resistance training gained more muscle mass and strength than those who trained without it. A 2021 ISSN review adds an important catch: creatine on its own, without resistance training, is unlikely to produce meaningful gains in strength or muscle. Early research on bone in men over 50 is promising but mixed.
- Dose: the AIS suggests 3 to 5 g a day. A loading phase is optional; without it, muscle stores fill over about 4 weeks.
- Weight: expect up to 1 to 2 kg of extra body weight, mostly water stored in muscle.
- Kidneys: the AIS says reports of kidney problems are not supported by research or post-market monitoring. However, creatine can raise blood creatinine, a marker doctors use to check kidney function, so tell your GP you take it before a blood test. If you have kidney disease, ask your doctor first.
Omega-3: food first, capsules if you rarely eat fish
The Heart Foundation recommends 250 to 500 mg of the marine omega-3s EPA and DHA a day, which is about 2 to 3 serves of fish a week, including oily fish such as salmon or sardines. One serve is 100 g cooked. It says food is enough for most people, and that omega-3 supplements may help some people with existing heart conditions, such as high triglycerides. Always check with your doctor before starting one, especially if you take regular medication.
If you do use fish oil, read the EPA and DHA figures, not the headline fish oil number. A 1,000 mg fish oil capsule may only contain about 300 mg of EPA plus DHA.
Vitamin D: sun, food and testing
In Australia, most vitamin D comes from sunlight, and Healthy Bones Australia says food cannot provide enough on its own. SunSmart notes that in Victoria the UV is usually low from about May to mid-August, so vitamin D levels tend to dip in winter, and recommends getting active outdoors in the middle of the day with some skin exposed. The AIS estimates a person with moderately fair skin in Melbourne needs about 25 minutes of sun around noon each day in winter, and people with darker skin need longer.
- Food helps a little: egg yolks, oily fish and fortified milk or margarine.
- Testing: doctors usually test people with risk factors, such as working mainly indoors, darker skin, covering most of the skin, some medical conditions, or being housebound.
- Supplements: Healthy Bones Australia's general guide is at least 600 IU a day for adults who get some sun but not enough, and at least 800 IU after 70. Do not go above 1,000 IU a day unless your doctor advises it after a blood test.
Testosterone boosters: an honest look
Testosterone booster products promise a lot, but the evidence is thin. A 2020 study of 50 products found online reported that 90% claimed to boost testosterone, yet only about a quarter had published data showing an increase, about 10% contained ingredients linked to a decrease, and some exceeded upper limits for zinc and other nutrients.
There is also a safety issue. The AIS places tribulus and other testosterone boosters in Group D because they are often found in multi-ingredient products that contain banned ingredients or carry a high contamination risk. Sport Integrity Australia testing found muscle builders were among the supplements most likely to contain substances banned in sport.
If you are worried about symptoms such as low libido or low energy, see your GP rather than buying a booster. Healthy Male, the Australian men's health organisation, explains that diagnosing low testosterone needs tests ordered by your doctor, usually starting with a blood test.
Products to look at
- R1 Protein WPI: 25 g of protein per 32 g scoop (Chocolate Fudge), from whey protein isolate.
- Optimum Nutrition Gold Standard 100% Whey: 24 g of protein per serve.
- Legit Supps Creatine Monohydrate: unflavoured, 5 g of creatine monohydrate per scoop and nothing else.
- ATP Science ATPure Creatine: single ingredient, and the brand states it is HASTA certified.
- NOW Omega-3 1000 mg: 180 mg EPA and 120 mg DHA per softgel.
- Rule 1 Fish Oil: 300 mg of EPA plus DHA in one daily softgel.
Browse our full creatine monohydrate and fish oil ranges.
FAQs
What are the best supplements for men over 40?
For most men over 40, the supplements with the best evidence are protein powder when food falls short, creatine monohydrate alongside resistance training, and omega-3 if you rarely eat fish. Vitamin D is best covered by safe sun exposure, with a supplement only if you are low or at risk. None of these replace strength training at least twice a week, a varied diet and good sleep.
What supplements should men over 50 take?
The same core options apply: protein, creatine with resistance training and omega-3 if you eat little fish. Protein needs rise with age, and the PROT-AGE group recommends at least 1.0 to 1.2 g per kilo a day after 65. If you take regular medication or have a medical condition, check with your GP or pharmacist before adding anything new.
Is creatine safe for older adults?
Research in healthy adults, including older adults, has not shown kidney harm from creatine monohydrate at usual doses of 3 to 5 g a day. It can raise blood creatinine, a marker used to check kidney function, so tell your GP you take it before a blood test. If you have kidney disease, talk to your doctor before using creatine.
How much protein do older adults need?
The NHMRC RDI for men is 0.84 g per kilo a day up to age 70 and 1.07 g/kg after 70. The PROT-AGE study group recommends at least 1.0 to 1.2 g/kg for people over 65, and at least 1.2 g/kg if you exercise. For an 80 kg man that is about 80 to 96 g a day, spread across meals. People with severe kidney disease may need less.
Do testosterone boosters work?
Mostly not, based on current evidence. A 2020 study of 50 testosterone booster products found only about a quarter had published data showing a rise in testosterone, and some contained ingredients linked to a fall. The AIS lists tribulus and other testosterone boosters in Group D because of contamination risk. If you have symptoms of low testosterone, see your GP for a blood test.
Should men over 40 take vitamin D?
Not automatically. In Australia you can usually get enough vitamin D from regular outdoor activity, though levels dip in a Victorian winter. Your GP may test you if you have risk factors, such as working mostly indoors or having darker skin. If a supplement is needed, Healthy Bones Australia's general guide is at least 600 IU a day, and you should not go above 1,000 IU without medical advice.
Sources: Australian Government, physical activity guidelines for adults; NHMRC Nutrient Reference Values (protein); Bauer and colleagues, PROT-AGE position paper on protein for older people (2013); AIS Group A fact sheets (isolated protein, creatine, vitamin D); AIS Group D; Kreider and colleagues, ISSN position stand: creatine (2017); Antonio and colleagues, creatine questions and misconceptions (2021); Heart Foundation, omega fats and heart health; Healthy Bones Australia, vitamin D; SunSmart, UV and vitamin D; healthdirect, vitamin D deficiency; Clemesha and colleagues, testosterone boosting supplements (2020); Healthy Male, low testosterone; Sport Integrity Australia, supplement survey (April 2025).
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Always read the label and follow the directions for use. If you have a medical condition, are pregnant or take regular medication, check with your doctor first.
