9 Best Supplements for Men Over 50, According to Dietitians

Studies have found that as men age, the body’s ability to absorb micronutrients declines and hormonal changes can affect everything from muscle mass to mood. Thorne Men’s Multi 50+ delivers optimized doses of 23 nutrients, including vitamin D, magnesium, zinc, and B12—nutrients many older men tend to lack. It’s also free of iron (since men rarely need extra iron after 50) and includes lycopene and methylated B vitamins for cardiovascular and prostate support.

Thorne uses bioavailable forms that your body can actually use, which is crucial because older adults often produce less stomach acid and digestive enzymes. That means many off-the-shelf multis pass through your system with limited absorption. But this one is NSF Certified for Sport and undergoes four levels of testing to verify what’s on the label is what’s in the bottle.

Yes, it costs more than your average grocery-store multi, but for men who want evidence-based support for energy, heart health, and healthy aging, it’s a worthwhile investment.

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While calcium is often stressed as an important nutrient for aging women, it’s equally important for men over age 50 to support bone health and reduce the risk of osteoporosis. While men are less likely to develop osteoporosis, it is possible and has been occurring more often in recent years in men over age 65. “Most men should aim for 1,000-1,200mg of calcium per day, which sometimes can be hard to meet with food alone,” says VanHuizen. Target amounts increase from 1,000 milligrams daily to 1,200 once you reach age 70.

In addition to each tablet providing 26 percent of the DV for calcium, you’ll also get magnesium, zinc, and vitamin D3, minerals and vitamins that are crucial for supporting bone health. Magnesium is essential for bone health, heart rhythm, and energy production, and older adults are especially at risk of low levels—48 percent of all adults aren’t getting enough magnesium from food.

Taking the recommended 3 tablets a day provides 96 percent of your DV for magnesium. Zinc and vitamin D are also essential for bone health and support hormone and vascular health, which both matter for sexual function—a common concern for men in their 50s and 60s, when rates of erectile dysfunction go up affecting 20 to 40 percent of men between age 60 and 69.

With four essential nutrients in one pill, and the option to take one to three per day, depending on how healthful and varied your diet is, we love this Nature Made Calcium as one of the best overall options for men over 50. It covers a lot of deficiencies that affect older men in one supplement—but it’s important to know that not every man over 50 needs to supplement all of these nutrients, so be sure you check with your physician prior to starting.

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Doctor’s Best CoQ10 with Bioperine has 200 milligrams of naturally produced antioxidants to help replenish falling levels as you age. As inflammation-related diseases increase with the aging process, supplementing with CoQ10 may help reduce this inflammation and help protect the liver and heart. “Studies suggest that CoQ10 may reduce blood pressure, support heart health, improve energy, and may even boost sperm quality,” says VenHuizen.

It may even help alleviate some of the symptoms of common medications that help prevent heart disease. A study found that 35 percent of all men over age 50 used statins, a drug that helps to lower cholesterol and the risk of heart disease. For this population, some studies have suggested that adding CoQ10 can reduce statin side effects, especially muscle pain associated with statin use, explains VenHuizen.

This particular formula includes black pepper extract, which contains the active ingredient piperine. A 2000 study found that supplementing 120 milligrams of CoQ10 with 5 milligrams of piperine increased the absorption of the CoQ10 by 30 percent. This combination makes it much more effective than a CoQ10 supplement on its own, but it’s worth noting that some people have sensitivities to piperine, so be sure to start small and check with your physician prior to use.

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The quick-dissolve tablets for Nature’s Bounty vitamin B12 are held under your tongue and quickly dissolve for maximum absorption. “Sublingual vitamin B12 tablets may be easier to absorb, especially for those who have been on reflux medications,” says Pacheco. “Vitamin B12 is important for energy levels, red blood cell formation, and cognition, and a vitamin B12 deficiency can cause cognitive changes that can actually mimic dementia,” says Pacheco.

While many people are able to get enough vitamin B12 from food, your ability to absorb this type of B12 declines with age. When consumed as part of a meal, vitamin B12 requires hydrochloric acid from the stomach to release the vitamin from the proteins in food so it can be absorbed. As you age, you produce less hydrochloric acid and will need to get most of your vitamin B12 from supplements or fortified foods, as this form doesn’t require this extra step for absorption.

Each tablet provides 2,500 micrograms or 104,167 percent of the recommended daily value of vitamin B12. The excessive amount included in the supplement improves the chance that your body will be able to absorb what it needs, as you’ll only absorb a fraction of this amount.

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Creatine monohydrate is one of the most studied and effective supplements for building and preserving muscle mass—and that becomes especially important after 50. Onnit’s Creatine Monohydrate Powder delivers 5 grams of pure creatine monohydrate (and nothing else) per serving to help rebuild muscle tissue, improve power output, and support energy production (ATP) at the cellular level. That translates to more strength and faster recovery.

Since muscle loss increases with age, adding creatine to your routine can have a significant impact on how you move and feel. Because yes, we want you to keep moving at 50 and beyond just as well as you were moving in your 30s and 40s. This formula is Informed Sport Certified, which means each batch is independently tested for banned substances and contaminants. It’s also unflavored and mixes cleanly into water or coffee—no chalky taste or residue.

You won’t see dramatic changes if you’re not training, but pair this with a solid strength routine and you’ll notice more muscle fullness and less fatigue during workouts. At around 30 servings per tub, it’s one of the best values for rigorously-tested creatine monohydrate right now.

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As you age, your fiber needs increase, but your appetite and diet may actually decrease, making it more difficult to get as much as you need. The 6 grams of fiber in Nature’s Calling Sunfiber comes from guar gum, which is a soluble fiber that’s easy to digest without causing excess bloating or gas. With this soluble fiber supplement, you’ll reap the benefits of feeding the good bacteria in your gut, supporting lower cholesterol levels, increasing feelings of fullness, and improving digestive symptoms like diarrhea or constipation.

If you struggle with IBS, Sunfiber is a great way to increase your fiber intake without increasing digestive upset as it’s a low FODMAP food. As a slow-digesting prebiotic, it helps to feed the good bacteria in your digestive tract, releasing short-chain fatty acids and other helpful metabolites that reduce inflammation and support your whole body’s health. Just mix one scoop of this flavorless powder into a glass of water or other beverage for 6 grams of soluble, prebiotic fibers, getting you 21 percent of the way to your daily fiber goals.

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Consuming enough protein is even more important as you age, helping maintain muscle mass, metabolic rate, and joint stability. Momentous Essential Grass-Fed Whey Protein Powder earns the top spot for the best protein for men over 50 thanks to its clean formulation and absorption. Each serving provides 20 grams of grass-fed whey isolate from European dairy farms—rich in leucine and branched-chain amino acids to stimulate muscle protein synthesis.

The ProHydrolase enzyme blend helps break down protein peptides more efficiently, decreasing bloating and digestive upset that can come with whey protein powders. With only 100 calories and 3 grams of carbs, it’s a smart choice for men watching body composition and cholesterol. It’s third-party verified by both NSF and Informed Sport, meaning you get exactly what’s on the label and nothing else.

Momentous is more expensive than bulk options, but its taste, purity, and digestibility justify the price. Use it post workouts to help with recovery or as a convenient midday snack when your protein intake lags. For men over 50 focused on longevity and lean muscle, it’s a worthy investment.

Read More: The Best Protein Powders

What Supplements Should Men Take After 50?

While there’s no one-size-fits-all list, most men over 50 benefit from vitamin D, calcium, magnesium, omega-3s, fiber, and B vitamins to help with bone density, heart function, and brain health. A high-quality multivitamin can fill dietary gaps, while creatine and protein powders help counteract age-related muscle loss. Probiotics and soluble fiber boost gut health, which can affect everything from immunity to mood.

The key is not taking everything at once but identifying where you personally fall short based on diet, lab results, and lifestyle. In other words: Always talk to your doctor prior to starting new supplements—especially if you take prescription medications or manage chronic conditions. With the correct nutritional support and a balanced diet, you can stay strong, sharp, and energetic well past 50.