The 5 Best Research-Backed Supplements for Men Over 40 (2025 Update)

Looking to stay strong, sharp, and energized after 40? Here are the top five science-backed supplements to optimize your body and mind—without the BS.

Why Men Over 40 Need a Smarter Stack

Hitting your 40s is a turning point. You’re wiser, more focused—but let’s be honest, recovery slows down, energy dips, and your body doesn’t respond like it did in your 20s. That’s where a targeted supplement stack comes in.

But not all supplements are created equal. Some are hype. Some are game-changers.

This list is backed by real human studies—no sketchy rat data, no fairy dust blends. Just powerful, well-dosed nutrients to help you perform better, think clearer, and age like a machine.

1.  Creatine Monohydrate

Why take it: Boosts strength, cognitive function, and even bone density

Typical dose: 3–5g daily

Creatine isn’t just for bodybuilders. It’s one of the most well-studied compounds in sports nutrition, and the benefits extend beyond muscle.

A 2022 meta-analysis found creatine improves both muscular strength and short-term memory in aging adults .

In men over 40, creatine:

Helps preserve lean muscle mass

• Enhances recovery from resistance training

• Improves brain energy metabolism

• May even support bone health when paired with weight training

Best form: Creatine Monohydrate (micronized is easier on the gut)

2.  L-Citrulline

Why take it: Improves blood flow, endurance, and sexual health

Typical dose: 6–8g 30–60 min pre-workout

L-Citrulline converts into L-arginine in your kidneys, increasing nitric oxide production—which enhances blood flow and vascularity.

A 2021 review confirmed L-citrulline improves aerobic performance and erectile function in men .

In men 40+:

• Improves circulation and blood pressure

• Enhances workouts and stamina

• Supports erectile function without drugs

• May reduce muscle soreness and boost ATP production

Best form: Citrulline Malate (2:1 ratio)

3.  Spermidine

Why take it: Promotes cellular renewal through autophagy

Typical dose: 1–10mg/day (opt for wheat germ extract or purified form)

Spermidine is a naturally occurring polyamine that stimulates autophagy, your body’s cellular cleanup process—a critical longevity mechanism.

A 2020 human cohort study found that higher dietary spermidine intake correlated with lower all-cause mortality .

Benefits include:

• Improved cardiovascular and cognitive health

• Delayed aging markers

• Possible lifespan extension (in animal and early human trials)

Best form: Third-party tested, food-derived supplements

4.  Collagen + Vitamin C

Why take it: Supports joints, tendons, and skin elasticity

Typical dose: 10–15g collagen + 50–200mg Vitamin C daily

As we age, collagen production drops. This can lead to joint pain, slower recovery, and creaky knees.

A 2019 double-blind study showed collagen + vitamin C supplementation improved tendon thickness and pain in active men .

Other benefits:

• Healthier skin and connective tissue

• Better joint mobility

• Faster soft tissue repair post-workout

• May improve gut lining integrity

Best form: Hydrolyzed collagen peptides + natural Vitamin C (like acerola)

5.  Astaxanthin

Why take it: Protects mitochondria, fights inflammation, and boosts endurance

Typical dose: 4–12mg/day with fat-containing meal

Astaxanthin is a marine-based antioxidant (from algae) known for crossing the blood-brain and blood-retina barriers. It’s stronger than vitamin C, CoQ10, and beta-carotene.

A 2018 clinical trial found astaxanthin improved fat oxidation and endurance performance in healthy men .

Additional benefits:

• Reduces exercise-induced inflammation

• Supports eye and brain health

• Improves skin resilience and sun protection

• Boosts mitochondrial efficiency (longevity gold)

Best form: Natural astaxanthin from Haematococcus pluvialis algae

Bonus Stack Tips

• Timing matters: Take citrulline pre-workout, creatine post-workout, collagen in the morning or before bed, astaxanthin with a fatty meal, and spermidine with food.

• Cycle when needed: Some longevity compounds like spermidine or astaxanthin may be pulsed monthly.

• Track effects: Use tools like an Oura Ring, HRV monitor, or strength log to see real improvements.

Ready to Upgrade Your Stack?

Every product featured on BodyHackStack is:

• Backed by real research

• Personally tested by our team

• Free of hype, fluff, and filler

References

1. Kreider, R.B. et al. (2022). International Society of Sports Nutrition Position Stand: Creatine Supplementation. JISSN.

2. Candow, D.G. et al. (2019). Effect of creatine on aging muscle. Exp Gerontol.

3. Cordero, M. et al. (2021). L-citrulline supplementation and aerobic performance in humans. Nutrients.

4. Kiechl, S. et al. (2020). Higher spermidine intake is linked to lower mortality. Am J Clin Nutr.

5. Zdzieblik, D. et al. (2019). Collagen peptides reduce activity-related joint pain. Nutrients.

6. Sawaki, K. et al. (2018). Astaxanthin enhances endurance and fat metabolism. J Clin Biochem Nutr.

Final Word

At 40+, you don’t need more hype—you need precision. Build your body and protect your future with a stack that’s science-first and experience-tested.

Stay strong. Stay sharp. Stack smart.

— The BodyHackStack Team