After 30, most men start to feel the early signs of wear and tear: stiffer mornings, slower recovery, and energy that’s less reliable. Training, sleep, and whole-food nutrition come first. But a tight, evidence-led supplement stack can support joints, strength, and long-term resilience.
Note: amounts below are typical ranges for healthy adults. If you’re on medication or have a medical condition, speak to a clinician before starting new supplements.
1) Collagen
Collagen supports the body’s connective tissue matrix — tendons, ligaments, cartilage, and skin. Natural collagen production gradually declines from early adulthood, which helps explain why joints can feel tighter and recovery can slow with age.
- 10–15 g hydrolysed collagen per day
- Pair with Vitamin C (commonly ~50–100 mg)
- Consistency beats timing
- Joint comfort and mobility
- Training recovery
- Skin structure support
Men-focused option: Revayo Prime — built for strength, joints, and skin.
2) Vitamin D3
With limited sunlight (especially in the UK), Vitamin D insufficiency is common. Adequate levels support bone health, immune function, and normal muscle function.
- 10 µg (400 IU) baseline
- 25–50 µg (1,000–2,000 IU) common range
- Upper level: 100 µg (4,000 IU)
- With a fat-containing meal
- Personalise via blood testing
3) Omega-3 (EPA/DHA)
EPA and DHA support cardiovascular and brain health and play a role in inflammation regulation, which can influence recovery and joint comfort.
- 250–500 mg EPA + DHA
- ~1 g/day practical target
- 2–4 g/day under medical supervision
- Purity & oxidation testing
- Store cool, away from light
4) Creatine Monohydrate
One of the most researched ergogenic aids. Supports strength, power, and lean mass when paired with training.
- 3–5 g per day
- Optional loading phase
- Timing flexible
- Hydration matters
5) Magnesium
Essential for muscle and nerve function, energy metabolism, and sleep quality. Often under-consumed, especially with high training loads or stress.
- 200–400 mg elemental magnesium
- UK RNI (men): ~300 mg/day total
- Glycinate, citrate, or malate
- Evening use may support sleep