Top 5 Supplements Every Man Should Consider After 30
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, cognition, and long-term resilience.
1) Collagen
Collagen supports the body’s connective tissue matrix — tendons, ligaments, cartilage, and skin. Endogenous production declines from the mid-20s (≈1% per year), which helps explain why joints feel tighter and recovery slows with age. Collagen’s amino acid profile (notably glycine, proline, hydroxyproline) is distinct from whey or general protein and is targeted toward connective tissue support.
- 10–15 g hydrolysed collagen per day.
- Pair with ~50–100 mg Vitamin C to support synthesis.
- Timing: flexible — consistency beats timing.
- Joint comfort and mobility
- Recovery from sport and resistance training
- Skin elasticity and healthy aging
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 status supports immunity, bone health, mood, and muscle function.
- Public health baseline: 10 µg (400 IU) daily in low-sun months.
- Common supplemental range: 25–50 µg (1,000–2,000 IU) daily.
- Upper level (adults): 100 µg (4,000 IU) per day.
- With a meal containing fat for absorption.
- Best personalised via periodic 25(OH)D blood tests.
3) Omega-3 (EPA/DHA)
EPA and DHA support cardiovascular and brain health and help balance inflammatory processes that influence recovery and joint comfort. Intake from oily fish is variable; supplementation can help close the gap.
- General health: ~250–500 mg EPA + DHA per day.
- Common practical target: ≈1 g EPA + DHA per day from fish or algae oil.
- For triglyceride management: 2–4 g/day (medical supervision).
- Choose products tested for purity (heavy metals) and oxidation.
- Store cool and away from light.
4) Creatine Monohydrate
One of the most researched ergogenic aids: supports strength, power, lean mass, and has emerging cognitive benefits. Safe and inexpensive for healthy adults.
- 3–5 g per day (no loading required).
- Optional loading: ~20 g/day split into 4 doses for 5–7 days, then 3–5 g/day.
- Timing is flexible; consistency is key.
- Stay hydrated; minor weight gain reflects water in muscle stores.
5) Magnesium
Important for muscle and nerve function, energy metabolism, and sleep quality. Many diets undershoot magnesium, especially with high training loads or stress.
- Elemental magnesium: 200–400 mg/day from supplements.
- UK RNI (men): ~300 mg/day total intake (food + supplements).
- Glycinate, citrate, or malate are well-tolerated forms.
- Citrate can be laxative at higher doses — adjust to comfort.
- Evening use may support sleep quality for some.
This article is for general information only and is not medical advice. Always consult your GP or a qualified healthcare professional before starting any new supplement, especially if you have a medical condition, take prescription medicines (for example anticoagulants, blood pressure or diabetes medication), have allergies, or are scheduled for surgery. Food supplements should not be used as a substitute for a varied, balanced diet and healthy lifestyle. Do not exceed the recommended daily dose. Not suitable for children; keep out of reach of children. If you are pregnant or breastfeeding, seek medical advice before use. Discontinue use and consult a healthcare professional if any adverse reactions occur.