As you get older you encounter new as well as more physical and mental challenges. When you hit 50, its more difficult to maintain muscle mass, manage stress and keep your mind focused. You may also feel more tired and notice your memory recall isn’t what it used to be. Unfortunately, most men accept these changes as part of getting older, but they don’t need to. With a few of the best supplements for men over 50 they can override these negative impacts, keeping them feeling better, stronger, and younger.
Within this article you discover science backed supplements that make a huge difference in how you age. These are an important part of your toolkit that you can add to some of the other habits I discuss at RegainYourEdge.com.
Slow Biological Aging with Supplements
You can combat aging at the metabolic level. Taking the following supplements are proven to slow the aging process, keeping you feeling better.
1. NMN (Nicotinamide Mononucleotide) – To Keep Your Cells Young
Why it helps:
Your body naturally makes NAD+, a necessary coenzyme involved in various cellular processes, which creates energy and helps your cells repair themselves. Unfortunately, as you age, NAD+ levels decrease, making your body work harder and recover more slowly. NMN, a precursor to NAD+, is a natural way to replenish NAD+ levels that are impacted by age.
What research says:
By taking NMN every day you increase your NAD+ back to healthy levels. One study found older adults who used NMN had better physical performance and energy. They could walk farther without getting tired, and their cells showed signs of staying healthier longer [1]. Research demonstrates NMN’s ability to improve mitochondrial function, helping to minimize the impact of aging [2].
2. Omega-3 Fatty Acids (EPA and DHA) – Fight Inflammation and Protect Your Cells
Why it helps:
One of the metabolic risks we face, partly due to our poor diets and also due to injury or infection, is inflammation. This speeds up aging and increases the risk of many age related diseases, such as joint pain, cognitive decline and heart issues. Omega-3 supplements protect your cells from damage by decreasing inflammation.
What research says:
A major study involving 777 adults over the age of 70 found that taking Omega-3 daily they aged more slowly. Researchers measured aging by checking DNA markers that reflect true biological age. Those who took Omega-3 had slower aging by 4 months compared to those who didn’t [3]. Those who took Vitamin D with Omega-3 had even better results. Omega-3 also helps in heart, joint, and brain health, keeping you sharp and active.
3. NAC (N-Acetylcysteine) – Boost Your Body’s Antioxidants
Why it helps:
This supplement helps make the strongest antioxidant in your body – glutathione. Glutathione protects your cells from oxidative damage, which is a major cause of aging and illness.
What research says:
Like other things that become deficient as we age, we don’t produce as much glutathione as we get older. NAC has been shown to improve cellular health, and improve mitochondrial function [4]. It keeps your cells stronger and healthier. It also improves your immune system, helping to fight off illness and recover faster [5].
Reduce Stress and Anxiety Naturally
While you may not get any more stressed out than you did when you were younger, you ability to handle stress has changed. Stress and anxiety can harm not only your mood but your energy levels and physical health. Some supplements can help you cope better with stress, leading to calmness, reduced anxiety and a more positive mindset. These include the following:
1. Ashwagandha – Balance Your Stress Hormones
Why it helps:
Ashwagandha, meaning horse smell in Sanskrit, is an adaptogenic herb that helps your body react better to stress. It does so by lowering cortisol, the main stress hormone in your body. While cortisol has immense value, when you are not in a fight or flight circumstance it can do harm. When it is lower, you feel calmer, get better sleep and recover quicker from stressful events.
What research says:
Ashwagandha has been shown to reduce stress and anxiety. One study found adults who took Ashwagandha daily had lower stress levels after eight weeks. Their cortisol levels dropped around 30%, improving sleep, mood, and overall well-being. Ashwagandha also helps lower inflammation, protecting your body from damage from long-term stress [6].
2. L-Theanine – Calm Your Mind Without Drowsiness
Why it helps:
L-Theanine, an amino acid naturally found in tea leaves, such as green tea, that helps boost the calming effects of alpha brain waves. This supplement makes you feel clear-headed and relaxed without making you feel sleepy.
What research says:
L-Theanine decreases anxiety and increases calm focus. In studies, people who took L-Theanine before stressful tasks experienced decreased heart rates, reduced tension, and better mental clarity [7].
3. NAC (N-Acetylcysteine) – Strengthen Your Mental Resilience
Why it helps:
NAC also helps protect brain cells by decreasing inflammation and balancing neurotransmitters, like dopamine and glutamate. Stress is impacted by an imbalance of these brain chemicals, causing anxiety, depression, or fatigue.
What research says:
Studies show NAC can reduce symptoms of anxiety and depression, in particular in people with chronic stress [8]. A review of multiple trials concluded that people taking NAC regularly experienced improved mood, less anxiety, and fewer feelings of stress [9]. By helping to reduce oxidative stress on brain chemistry, NAC supports mental clarity and emotional stability.
Maintain and Build Muscle After 50
Men experience the loss of muscle mass as they age, known as sarcopenia. It becomes more difficult to keep muscle mass, remain strong and recover as quickly, even with strength training. With the loss of muscle mass your appearance not only changes but you may also find it difficult to do daily tasks as easily or even maintain energy levels. There are supplements that tip the scales back on maintaining and even building new muscle mass as we age. Here are a few:
1. Creatine Monohydrate – Boost Your Strength and Energy
Why it helps:
Creatine has been extensively studied for muscle growth. It does so by naturally fueling muscles by increasing energy stores, allowing you to work harder and recover faster from exercise. To put it simply, creatine allows your exercise to be more effective, providing noticeable gains in strength and muscle mass.
What research says:
Many studies confirm that creatine helps older adults increase both muscle and strength. Evidence is strong in that older adults who took creatine while doing resistance training gained significantly more muscle and increased their strength compared to those who didn’t take it [10].
2. Whey Protein – Essential Nutrition for Muscle Growth
Why it helps:
Protein is necessary for building and keeping muscle mass as you get older. Without enough protein your body begins to break down muscle, making you weaker. Whey protein is an ideal source of protein because it is quickly absorbed, easily digested, and has all the essential amino acids your body needs to build muscle efficiently.
What research says:
It is clear that when whey protein is combined with regular strength training, it significantly increases muscle growth and recovery. Older adults who took whey protein daily benefited from increased muscle mass and strength than those who focused on their diet alone [11]. Whey protein also helps to prevent age related muscle decline, making it a necessary part of your daily nutritional needs as you age.
3. NAC (N-Acetylcysteine) – Improve Muscle Recovery and Reduce Fatigue
Why it helps:
While NAC doesn’t directly build muscle, it helps your body recover after exercise. NAC may reduce inflammation and muscle soreness, allowing you to recover quicker after training.
What research says:
Those who supplement with NAC may experience less soreness and better performance especially during high intensity and repetitive exercises [12]. Faster, less painful recovery can mean more productive training sessions, helping to sustain muscle mass and strength.
How to Combine Supplements for the Best Results
Part of taking supplements involves knowing when and how to take them. When you combine supplements properly, you increase their benefits. Here’s some info to get the most out of the supplements we’ve discussed:
Morning Routine for Energy and Cognitive Focus
A good start to your day can include the following supplements::
- Caffeine + L-Theanine:
Take 100–200 mg (about 1- 2 cups of coffee) of caffeine combined with 100–200 mg of L-Theanine around 90 minutes after waking up. This combination improves focus, alertness and calmness to support a productive morning [13].
- NMN:
Take NMN (250–500 mg) in the morning (I take it with my coffee) on an empty stomach. Your NAD+ levels increase naturally in the morning to align with your circadian rhythm, so taking supplements at that time may increase energy and cellular health right as your body needs it most [14].
Mid-Day Stress Management and Mood Boost
To ensure you control your stress levels take these supplements around lunch time:
- Ashwagandha:
Take 300–600 mg with lunch. Ashwagandha helps balance stress hormones and can be taken midday to improve mood and reduce anxiety, when many need at this time of the day. I take it in the morning to reduce the impact of the morning cortisol influx. Some may take it at night to induce relaxation prior to bedtime. If taking more than once a day, be sure to keep to recommended daily dosage levels.
- Omega-3 (EPA/DHA):
It is best to take around 1,000 mg daily with a meal containing fat for better absorption. Lunch time is a good time to take it as Omega-3 improves your mood, brings mental clarity, and reduces inflammation, making your afternoon easier to cope with.
Post-Workout for Muscle Growth and Recovery
For maintaining strength consider taking these muscle supporting supplements right after you exercise:
- Creatine Monohydrate:
You can take around 3–5 grams daily either before or after exercise. The key is to be consistent. Creatine supports muscle growth, strength and recovery.
- Whey Protein:
Tale 20–30 grams 30 minutes after your workout. Whey Powder supplies essential amino acids quickly to fuel muscle growth, repair and recovery.
- NAC (N-Acetylcysteine):
You may want to take 600–1,200 mg daily, ideally after exercise or later in the day. NAC helps reduce muscle soreness and inflammation, helping to speed up recovery after workouts.
Important Considerations for Combining Supplements
- Begin slowly: Start with one or two supplements at a time and notice how your body reacts to each.
- Be consistent: In order to see any benefits it is necessary to take supplements daily for maximum benefit. Also, keep in mind that many supplements don’t “kick in” until after a few weeks or even months (ie. NMN) Give your body time to notice meaningful improvements.
- Quality first: Not all supplements are of the same quality. In some countries, such as Canada and the US, supplements aren’t as closely monitored or regulated as are drugs, leading to poorer quality brands competing on price. Make sure to do your research and be prepared to spend more for better quality..
Conclusion: Consider Supplements to Regain Your Edge
Aging may signal slowing down and even becoming complacent, but it doesn’t have to. By taking the right supplements you can remain younger, at a metabolic level, and feel more energetic and focused. Although we can have different experiences, I have benefited from regularly using the supplements reviewed in this article and definitely feel better by taking them. It takes a few months to notice or appreciate the difference in how you feel but if you want to stay younger with better focus and greater energy, you may want to consider these supplements.
Remember, supplements won’t do what you want without also exercising regularly, including strength training, sleeping well, and avoiding food that isn’t good for you. Also, before using any supplement you should discuss with a doctor your plans. Beyond that, if you want a way to regain your edge, using these supplements are a good start.
Check out Vitamin D Supplements: A Daily Dose for better Health.
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The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the support and guidance of your physician when you are unsure about any health issues.
