Supplements for Men Over 50 (and 40): What’s Worth Taking and What to Skip (UK)

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, 50s and 60s.

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.

iThe 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 covers dose, timing and safety for everyone, and there is a separate guide to creatine for women.

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.

iSome 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:

• 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.

How much a day: NHS amounts for men over 50

These are the NHS figures for adults aged 19 to 64; there are no separate ones for older men.

Prostate

The NHS says prostate cancer mostly affects men over 50, and the risk is higher with a family history or a Black African or African Caribbean background. Read the NHS prostate cancer guide, use the Prostate Cancer UK risk checker and talk to your GP.

For energy dips, look at causes first in why am I always tired?, then see best supplements for energy, ranked by evidence.

Supplements for men over 60 and 70

The same short list applies in your 60s and 70s, with a few shifts:

• Vitamin D all year if you’re mostly indoors, housebound or in a care home, as the NHS advises.
• B12: the NHS says B12 or folate deficiency affects around 1 in 20 people aged 65 to 74 and 1 in 10 aged 75 or over. Tiredness or pins and needles are worth a blood test.
• Muscle and balance: the NHS advises adults 65 and over to do activities that improve strength, balance and flexibility on at least 2 days a week. For food, see protein by age.
• Iron: only if a blood test shows you’re low.
• Bones: the Royal Osteoporosis Society says one in five men over 50 will break a bone because of osteoporosis. Broken a bone in a minor fall? Ask your GP about your bone health, and see the NHS osteoporosis guide.

For magnesium after 60, see magnesium for older adults. Sleep often gets lighter and earlier with age too: see sleep as you get older.

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:

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 levels in the table above.
• 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

1. 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.
2. 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.
3. 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.
4. 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.
5. 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 290mg of magnesium per serving (bisglycinate and citrate), close to 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 Flow CBD Oil is our daytime drop: broad spectrum CBD (0% THC) with ashwagandha and maca in MCT oil, in 500mg or 1,000mg bottles. CBD isn’t a treatment for any condition, and the ashwagandha cautions above apply. If you take any regular medicines, check with your GP or pharmacist first. See CBD oil for older adults for starting doses.

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 and for adults (18+) only, and our CBD products are third-party lab tested.

When to see a GP

iSupplements 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.

iGetting up at night to pee is common in men over 50; see waking up to pee at night for the causes, including an enlarged prostate, and when to see a GP.

Related guides

• Are multivitamins worth taking?
• For who needs B12 after 60 or on metformin, and which form to choose, see vitamin B12 supplements.
• Thinking about a joint supplement? Read our honest guide to glucosamine benefits and side effects first.
• Ginseng for men: what the research shows and who should avoid it.
• Are pumpkin seeds good for men?
• Gout is more common in men as they get older; see CBD oil for gout for what actually helps.
• For the full picture on testosterone, fertility and gym trials, see our guide to ashwagandha for men.
• Food first: see how much protein you need by age and goal before reaching for a shake.
• What trials show on shilajit and testosterone.
• Gout is about four times more common in men; read what causes gout in the big toe and how it’s treated.
• For how much men need, the best form and what the research shows for sleep, stress and testosterone, see our full guide to magnesium for men.
• For the questions we get about CBD here, see CBD and erectile dysfunction: what the evidence says; a GP or pharmacist is the right first stop for erection problems.
• Movember 2026: men’s health checks, sleep and stress, including the NHS Health Check at 40 to 74.
• The libido and testosterone research on maca is covered in our guide to maca root benefits.
• For gift ideas beyond supplements, see our guide to wellness gifts for men.
• Before buying magnesium, check your diet against our magnesium foods UK list.
• Which vitamins for the immune system adults actually need.
• Buying for a dad over 40? See our Christmas gifts for dad for ideas he’ll actually use.
• Stiff knees or hips? Our guide to joint pain over 50 explains the common causes and the signs that need a GP.
• For the full picture on symptoms, causes and when to get your testosterone checked, see our guide to the male menopause.
• Thinking about a 10,000 IU tablet? See too much vitamin D: safe limits and warning signs.