Last updated: October 2026
Most men over 40 in the UK need just one supplement: 10 micrograms of vitamin D a day from October to March, as the NHS advises. Omega-3 is worth considering if you rarely eat oily fish, and vitamin B12 if you’re vegan, older or take metformin. Testosterone boosters and most multivitamins aren’t worth the money.
Below: a worth it or skip table, the evidence for each supplement, what changes after 50, blood tests worth asking a GP about, safety, and the basics that do more than any pill.
Doing Movember? November is a good month to take stock of your health, not just grow a moustache. If you’re 40 to 74, book your free NHS Health Check, and read our Movember guide to stress in men too.
Supplements for men over 40: worth considering vs skip
The NHS says most people should get the vitamins and minerals they need from a varied and balanced diet, though some people need extra. Here’s how the popular options stack up for UK men in their 40s and 50s.
| Supplement | Who may benefit | UK guidance | Evidence |
|---|---|---|---|
| Vitamin D | Everyone in autumn and winter; all year if rarely outdoors or darker skin | NHS: consider 10 micrograms a day; never over 100 micrograms | Clear case in a UK winter; doesn’t prevent cancer or heart disease |
| Omega-3 | Men who eat little or no oily fish | NHS: at least 1 portion of oily fish a week | Food first; no overall drop in heart events in a big trial |
| Vitamin B12 | Vegans, over 65s, metformin or long-term PPI users | NHS: about 1.5 micrograms a day | Useful if at risk; a blood test tells you |
| Magnesium | Low intake of wholegrains, nuts and greens | NHS: men need 300mg; 400mg or less from supplements | Fills a dietary gap; not a cure-all |
| Creatine | Men doing regular strength training | No UK intake advice | Good evidence for extra strength and lean mass with training |
| Zinc | Little meat, shellfish or dairy | NHS: 9.5mg a day; no more than 25mg from supplements | Only helps if you’re short |
| Ashwagandha | Some men try it for stress | Under FSA safety review | Small, mixed trials; real cautions |
| Testosterone boosters | Nobody, on current evidence | No authorised claims | Most ingredients have no supporting data |
| Multivitamin | Men with a very limited diet | Not routinely advised | No clear benefit for heart disease or cancer |
Vitamin D: the one most UK men should take October to March
The NHS explains that between October and early March we don’t make enough vitamin D from sunlight in the UK, so everyone should consider a daily 10 microgram (400 IU) supplement through autumn and winter. If you’re rarely outdoors, usually cover most of your skin, or have darker skin (for example an African, African-Caribbean or South Asian background), you may need it all year.
Vitamin D contributes to the maintenance of normal bones, the maintenance of normal muscle function and the normal function of the immune system.
More isn’t better. The NHS says never to take more than 100 micrograms (4,000 IU) a day, as too much can raise blood calcium and damage the kidneys and heart. And a trial of over 25,000 people (men aged 50 and over, women 55 and over) found 2,000 IU a day didn’t lower the risk of cancer or major heart events. Take it to cover the winter gap, not as a shield against disease.
See vitamin D in winter for how much to take and the best time to take vitamin D.
Omega-3: worth considering if you rarely eat oily fish
The NHS advises at least 2 portions of fish a week, including 1 of oily fish such as salmon, mackerel, sardines, trout or herring. A portion is about 140g, men can have up to 4 portions of oily fish a week, and tuna doesn’t count as oily. The NHS also says most of us aren’t eating this much.
If you eat oily fish most weeks, you probably don’t need a supplement. If you don’t, fish oil or algae oil (the vegan option) is a reasonable way to get long-chain omega-3. EPA and DHA contribute to the normal function of the heart; the beneficial effect is obtained with a daily intake of 250mg of EPA and DHA.
Keep expectations realistic: in the same large trial, 1g a day of omega-3 didn’t reduce major heart events or cancer overall. And avoid fish liver oils on top of other vitamin A sources, as the NHS says not to exceed 1.5mg of vitamin A a day from food and supplements combined.
Vitamin B12: for vegans, older men and anyone on metformin
Adults need about 1.5 micrograms of B12 a day, from meat, fish, milk, cheese, eggs and some fortified cereals. Vitamin B12 contributes to the reduction of tiredness and fatigue and to normal functioning of the nervous system. Three groups should think about it:
- Vegans: plants don’t naturally contain B12, so the NHS says vegans may not get enough.
- Older men: the NHS says B12 and folate deficiency affect around 1 in 20 people aged 65 to 74 and 1 in 10 aged 75 or over.
- Men on certain medicines: the NHS lists metformin and proton pump inhibitors (such as omeprazole) among medicines that can lower B12. A review of 31 studies found people with diabetes taking metformin had about twice the risk of deficiency, rising with dose and duration.
The Department of Health and Social Care says 2mg or less a day from supplements is unlikely to cause harm. If you have symptoms such as tiredness or pins and needles, ask your GP for a blood test. See vitamin B12 deficiency symptoms.
Magnesium: if your diet is low in it
Men aged 19 to 64 need 300mg of magnesium a day, and the NHS lists spinach, nuts and wholemeal bread as good sources. If your diet is heavy on white bread and takeaways and light on greens, beans, nuts and seeds, you may be short.
Magnesium contributes to normal muscle function, to a reduction of tiredness and fatigue and to normal psychological function. It won’t fix poor sleep or stress on its own. The NHS says 400mg or less a day from supplements is unlikely to cause harm, while higher doses can cause diarrhoea.
Forms differ, from glycinate to citrate to oxide: compare them in the best magnesium supplement UK guide, and see magnesium vs zinc if you’re deciding between the two.
Creatine, zinc and ashwagandha: honest evidence notes
Creatine
Strength training is the main way to hold on to muscle as you age, and creatine is the best-studied add-on. A meta-analysis of 22 trials in adults averaging 57 to 70 years old found those taking creatine during resistance training gained about 1.4kg more lean mass than those on placebo, with modest extra strength. The benefit came alongside training 2 to 3 days a week; without the training, there’s little point.
A sports nutrition position stand describes creatine as safe and well tolerated in healthy adults, with around 3g a day as a habitual intake. If you have kidney disease, check with your GP first. Our creatine guide is written for women over 40, but its dose and safety notes apply to men too.
Zinc
Zinc contributes to the maintenance of normal testosterone levels in the blood. That authorised claim is why zinc appears in so many men’s products, but “normal” is the key word: if you already get enough from meat, shellfish, dairy and cereals, extra zinc won’t push testosterone higher. The NHS says not to take more than 25mg a day unless a doctor advises it, because high doses reduce how much copper your body can absorb. See our zinc guide.
Ashwagandha
Ashwagandha is a herb, so there are no authorised health claims for it. A small 8-week trial in 57 overweight men aged 40 to 70 found higher testosterone and DHEA-S levels with an extract than with placebo, but no difference in fatigue, vigour or sexual wellbeing. Interesting, not conclusive.
Safety matters more. The FSA is reviewing ashwagandha’s safety and its risk assessment hasn’t been published yet. Be cautious if you have liver or thyroid problems or take medication, and read ashwagandha side effects and our UK safety review first. Our Flow CBD Oil contains ashwagandha and maca alongside broad spectrum CBD, so the same cautions apply.
Do testosterone boosters work?
Mostly, no. Researchers who examined 50 “testosterone booster” products found 90% claimed to boost testosterone, yet only about a quarter of their ingredients had data showing a rise. Around 10% contained ingredients with data suggesting they could lower it, and many packed in vitamins and minerals at many times daily needs, some above safe upper limits.
The NHS says testosterone falls by about 1% a year from around age 30 to 40, which is unlikely to cause problems by itself. It calls “male menopause” an unhelpful term, and says symptoms like low sex drive, erection problems and mood swings are often linked to stress, depression, poor sleep, heavy drinking, smoking or lack of exercise rather than hormones.
Some men do have genuinely low testosterone (late-onset hypogonadism), which the NHS says is more likely with obesity or type 2 diabetes. It’s diagnosed with symptoms and blood tests and treated by doctors. If you’re worried, see a GP rather than buying a booster.
Multivitamins and “prostate” supplements
A multivitamin won’t hurt most men, but rarely does much if you eat reasonably well. The US Preventive Services Task Force concluded there isn’t enough evidence that multivitamins prevent heart disease or cancer, and recommended against beta carotene and vitamin E supplements for that purpose.
The vitamin E point matters for men. In a trial of 35,533 men, 400 IU of vitamin E a day raised prostate cancer risk by about 17% compared with placebo, and selenium showed no protection. So be wary of “prostate formulas” built on high-dose vitamin E or selenium.
If you choose a multivitamin, pick one close to 100% of daily needs and check it doesn’t double up with anything else you take. Men need 8.7mg of iron a day and should get it from food, so avoid added iron unless a test shows you’re low.
Supplements for men over 50: what changes
The core list barely changes after 50, but some points deserve more attention:
- Vitamin D: if you’re mostly indoors, the NHS says take 10 micrograms all year.
- B12: deficiency becomes more common past 65, and more men take metformin or PPIs.
- Muscle: strength training (with or without creatine) matters more, not less.
- Medicines: more prescriptions means more chance of interactions, so ask a pharmacist before adding anything.
For energy dips, look at causes first in why am I always tired?, then see best supplements for energy, ranked by evidence.
Blood tests worth asking a GP about
Rather than taking a handful of pills to cover every base, find out what you actually need. These are worth raising with your GP, especially if you have symptoms:
| Test | When it’s worth asking |
|---|---|
| Cholesterol and blood sugar | Part of the free NHS Health Check for most people aged 40 to 74 |
| Vitamin B12 and folate | Tiredness or pins and needles; vegan; on metformin or PPIs |
| Full blood count and iron | Ongoing tiredness, breathlessness or pale skin |
| Vitamin D | Bone pain or muscle weakness, or you’re in a high-risk group |
| Testosterone | Low sex drive, erection problems or low mood without another clear cause |
| PSA (prostate) | Anyone with a prostate can ask a GP, who will talk through the benefits and risks first |
Safety and interactions
- Check your medicines. Ask a pharmacist before starting a supplement if you take any prescribed medicine, particularly for diabetes, blood pressure, blood thinning, thyroid or mental health.
- Don’t stack. Vitamin D, zinc and magnesium turn up in many products. Add up the totals and stay within the NHS upper levels for supplements: vitamin D 100 micrograms, zinc 25mg, magnesium 400mg.
- Be wary of big promises to boost testosterone, burn belly fat or replace prescribed treatment.
- Tell your GP what you take before any blood test or new prescription.
The basics that matter more than any supplement
- Sleep 7 to 9 hours. The NHS says most healthy adults need around 7 to 9 hours a night. Loud snoring with daytime sleepiness can be a sign of sleep apnoea, which is treatable.
- Keep alcohol to 14 units a week or less, spread over 3 or more days with several drink-free days. That’s about 6 pints of average-strength beer. Alcohol also disrupts sleep: see alcohol and sleep.
- Lift something twice a week. The NHS advises strengthening activities for all the major muscles on at least 2 days a week, plus 150 minutes of moderate activity. Japanese walking is an easy way to build intensity.
- Manage stress. Long-term stress can show up in your sleep, mood and drinking. Our stress in men guide covers the signs and what helps.
- Have your NHS Health Check. If you’re 40 to 74 without heart disease, diabetes, kidney disease, high blood pressure or a past stroke, the NHS invites you about every 5 years. It checks blood pressure, cholesterol, weight and waist, and works out your risk of heart disease, stroke, type 2 diabetes and kidney disease. No invite yet? Ask your GP surgery.
Where Evopure fits
We don’t make a men’s multivitamin or a testosterone product. Two of our products fit the gaps above.
Our Magnesium Glycinate Sleep Complex is a berry-flavoured evening drink with 148mg of magnesium per serving (bisglycinate and citrate), about half a man’s daily 300mg, plus glycine, L-theanine and botanicals. Magnesium contributes to normal muscle function, to a reduction of tiredness and fatigue and to normal psychological function.
Our 30ml Mint CBD Oil (Evolabs) is broad spectrum CBD (0% THC) with added vegan vitamin D3, at 5 micrograms per half pipette. Vitamin D contributes to the normal function of the immune system, the maintenance of normal muscle function and the maintenance of normal bones. CBD isn’t a treatment for any condition.
The FSA’s 10mg a day figure is precautionary advice rather than a legal limit, set while longer-term safety research continues. At Evopure we think it is a very cautious figure, and many adults use more. If you go above it, increase slowly, and check with your GP or pharmacist first if you take any medication.
All our products are vegan, made in the UK, third-party lab tested and for adults (18+) only.
When to see a GP
Supplements can’t fix symptoms that need checking. See a GP if you have:
- Low mood that lasts more than a couple of weeks, or you’ve lost interest in things you used to enjoy. If you’re thinking about harming yourself, call 999, go to A&E or call Samaritans on 116 123.
- Erection problems that keep happening. The NHS says they’re very common over 40 and can be linked to high blood pressure, high cholesterol, diabetes, depression or anxiety.
- Urinary symptoms such as difficulty starting to pee, a weak flow or getting up at night to pee. An enlarged prostate is most common over 50. Blood in your pee needs an urgent appointment or a call to NHS 111.
- Tiredness that doesn’t improve with better sleep, or unexplained weight loss.
For food sources, doses and what the big trials found, see our full guide to omega 3.
FAQs
What supplements should a man over 40 take?
For most UK men, just vitamin D: 10 micrograms a day from October to March, as the NHS advises. Consider omega-3 if you rarely eat oily fish, B12 if you’re vegan or take metformin, and magnesium if your diet is low in it.
What vitamins should a man over 50 take?
The same core list: vitamin D in winter (all year if you’re rarely outdoors), plus B12 if you’re vegan, on metformin or PPIs, or over 65. A blood test is the best way to know if you’re low.
Do men over 40 need a multivitamin?
Usually not. With a varied diet a multivitamin adds little, and reviews haven’t found it prevents heart disease or cancer. Avoid ones with added iron unless a test shows you need it.
Do testosterone booster supplements work?
Mostly not. A review of 50 products found most of their ingredients had no data showing they raise testosterone. If you have symptoms like low sex drive or erection problems, see a GP, who can check your testosterone with a blood test.
What supplements help men over 40 build muscle?
Creatine has the best evidence, but only alongside strength training: trials in older adults found extra lean mass and strength when combined with resistance exercise 2 to 3 times a week.
What is the best supplement for energy for men over 40?
There isn’t one for everyone. Vitamin B12 and iron contribute to the reduction of tiredness and fatigue, and magnesium contributes to a reduction of tiredness and fatigue, but extra only helps if you’re short. Check sleep, alcohol and activity first.
Sources
- NHS. Vitamin D; B vitamins; Magnesium, zinc and other minerals; Iron.
- NHS. Vitamin B12 or folate deficiency anaemia: causes.
- NHS. Fish and shellfish.
- NHS. NHS Health Check.
- NHS. The “male menopause”; Erectile dysfunction; Benign prostate enlargement.
- Department of Health and Social Care. Great Britain nutrition and health claims (NHC) register.
- FSA. Summary of responses to call for evidence on ashwagandha.
- Manson JE et al. Vitamin D supplements and prevention of cancer and cardiovascular disease (PMID 30415629) and Marine n-3 fatty acids and prevention of cardiovascular disease and cancer (PMID 30415637). N Engl J Med, 2019.
- Yang W et al. Metformin use and vitamin B12 levels: a meta-analysis. J Diabetes, 2019.
- Chilibeck PD et al. Creatine during resistance training in older adults: a meta-analysis. 2017; Kreider RB et al. ISSN position stand on creatine. 2017.
- Lopresti AL et al. Ashwagandha in aging, overweight males. Am J Mens Health, 2019.
- Clemesha CG et al. “Testosterone boosting” supplements composition and claims. World J Mens Health, 2020.
- USPSTF. Vitamin, mineral and multivitamin supplementation to prevent cardiovascular disease and cancer. JAMA, 2022.
- Klein EA et al. Vitamin E and the risk of prostate cancer (SELECT). JAMA, 2011.
This guide is general information, not medical advice. Evopure makes the Magnesium Glycinate Sleep Complex, the 30ml Mint CBD Oil with vitamin D3 (Evolabs) and Flow CBD Oil.
