Top 10 Supplements for Older Men: Boosting Vitality, Strength, and Well-Being

[CharlieH]

 

For older men, maintaining energy, strength, and vitality becomes increasingly important, with certain supplements proving especially beneficial. The following 10 supplements are particularly suited to supporting testosterone levels, muscle mass, cardiovascular health, and mental well-being in men over 50. Here’s an in-depth look at each supplement’s benefits, backed by reliable sources.

 

1. Ashwagandha

Why it’s important:
Ashwagandha is an adaptogenic herb that helps the body manage stress, which can benefit older men dealing with fatigue or low energy. Studies have shown that ashwagandha may also support testosterone levels, boost strength, and improve overall muscle recovery, making it especially beneficial for men who wish to stay active.

Key Benefits:

• Reduces stress and anxiety
• May boost testosterone and muscle strength
• Improves endurance and recovery

Learn more about Ashwagandha: NIH Ashwagandha Overview

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2. Tongkat Ali (Longjack)

Why it’s important:
Tongkat Ali is a popular herbal supplement used to enhance libido, increase muscle mass, and improve mood by promoting natural testosterone production. As men age, testosterone levels naturally decline, and Tongkat Ali can help maintain vitality, supporting energy and overall wellness.

Key Benefits:

• Increases testosterone levels naturally
• Improves libido and sexual health
• Supports muscle strength and mental clarity

Learn more about Tongkat Ali: Healthline Tongkat Ali Overview

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3. Panax Ginseng

Why it’s important:
Panax Ginseng, also known as Korean Ginseng, has been used traditionally for boosting energy, stamina, and immune support. Research suggests that Panax Ginseng may improve cognitive performance, reduce fatigue, and even enhance physical endurance, which can be highly beneficial for older men aiming to maintain an active lifestyle.

Key Benefits:

• Boosts energy and reduces fatigue
• Supports cognitive function and memory
• May improve physical performance

Learn more about Panax Ginseng: Mayo Clinic Panax Ginseng Overview

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4. L-Citrulline

Why it’s important:
L-Citrulline is an amino acid that helps boost nitric oxide production, which promotes blood flow and cardiovascular health. Increased blood flow supports muscle endurance and may also improve erectile function, making it a valuable supplement for older men interested in heart health and enhanced exercise performance.

Key Benefits:

• Enhances blood flow and supports cardiovascular health
• Improves muscle endurance and recovery
• May aid in erectile function

Learn more about L-Citrulline: NIH L-Citrulline Overview

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5. L-Arginine

Why it’s important:
L-Arginine is another amino acid that supports nitric oxide production, similar to L-Citrulline, improving circulation and supporting heart health. This supplement can be particularly useful for enhancing exercise performance, increasing stamina, and supporting men’s vascular health.

Key Benefits:

• Increases nitric oxide levels, improving blood flow
• Supports cardiovascular and vascular health
• Enhances stamina and endurance

Learn more about L-Arginine: WebMD L-Arginine Overview

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6. DHEA (Dehydroepiandrosterone)

Why it’s important:
DHEA is a hormone that naturally decreases with age, and supplementing it can help maintain testosterone levels, support energy, and combat fatigue. Known for its potential anti-aging benefits, DHEA is also believed to support immune function, mental clarity, and physical strength.

Key Benefits:

• Supports testosterone production and energy levels
• May improve immune health and mental clarity
• Promotes muscle strength and physical stamina

Learn more about DHEA: Mayo Clinic DHEA Overview

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7. Zinc

Why it’s important:
Zinc is an essential mineral that supports immune function, DNA synthesis, and testosterone production. Older men may have a higher risk of zinc deficiency, which can impact immune health and testosterone levels. Supplementing with zinc can help maintain strong immunity and support healthy hormone levels.

Key Benefits:

• Supports immune function and wound healing
• Maintains testosterone levels
• Enhances antioxidant protection

Learn more about Zinc: NIH Zinc Overview

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8. Magnesium

Why it’s important:
Magnesium is critical for muscle and nerve function, heart health, and energy production. There are various forms of magnesium, such as magnesium glycinate (for relaxation and sleep), magnesium citrate (for digestive health), and magnesium oxide (for general supplementation). Choosing the right type of magnesium can help target specific health needs, making it essential for older men.

Key Benefits:

• Improves muscle function and heart health
• Supports sleep, relaxation, and stress management
• Aids in energy production and blood pressure control

Learn more about Magnesium: WebMD Magnesium Overview

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9. Saw Palmetto

Why it’s important:
Saw Palmetto is a natural supplement often used to support prostate health, which becomes a significant concern for men as they age. Studies suggest that saw palmetto may help alleviate symptoms associated with an enlarged prostate, such as frequent urination, and improve urinary tract function.

Key Benefits:

• Supports prostate health
• Reduces symptoms of benign prostatic hyperplasia (BPH)
• May improve urinary function

Learn more about Saw Palmetto: NIH Saw Palmetto Overview

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10. Coenzyme Q10 (CoQ10)

Why it’s important:
CoQ10 is a potent antioxidant that supports cellular energy production and may have particular benefits for heart health and endurance. As natural CoQ10 levels decline with age, supplementing it can improve energy, support cardiovascular health, and may even reduce statin-related side effects in older men taking cholesterol-lowering medications.

Key Benefits:

• Boosts energy production and reduces fatigue
• Supports heart health and blood pressure control
• May reduce muscle pain related to statin use

Learn more about CoQ10: American Heart Association CoQ10 Overview

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Conclusion

For older men, these supplements can support a wide range of health goals, from maintaining testosterone levels and muscle mass to enhancing cardiovascular health and overall energy. Whether addressing prostate health, increasing stamina, or supporting mental well-being, these supplements offer a tailored approach to the needs of aging men. However, always consult with a healthcare provider before beginning any supplement regimen, particularly if managing health conditions or medications.

 

 

A Cautionary Note on Supplements in Thailand

While Thailand offers a wide variety of supplements, it's essential for expats to exercise caution when purchasing them. The supplement industry is largely unregulated, meaning that product quality can vary significantly. In markets and stores, you may encounter low-cost supplements that are poorly manufactured, lack potency, or even contain undisclosed or harmful additives. To ensure safety and effectiveness, it's best to look for established brands that are third-party tested, ensuring they meet quality standards and contain exactly what they claim on the label.

Recognized retailers and certified pharmacies are generally more reliable sources than street vendors or online marketplaces, where counterfeit and substandard products are common. Supplements like Ashwagandha, Tongkat Ali, and Panax Ginseng—though beneficial—should ideally be purchased from reputable brands to guarantee quality and purity. Remember, investing in high-quality products may cost a bit more upfront, but it supports both your health and peace of mind in the long run.

For additional guidance, consult a healthcare provider familiar with your health profile and the specific benefits and risks of each supplement.

[CharlieH]

I would recommend buying any supplements in from iHerb

 

Good price, recognised brands, fast delivery, although you will pay a little more due to import duties (which you pay as you purchase) 

 

Im my opinion much safer way to buy given the amount of copies and inferior products etc that can be found on many platforms.

[Polaky]

One missing?, Moringa powder, boosts labido etc, tastes terrible mixed with water but does the trick and cheap in Thailand.

[ericbj]

On 11/12/2024 at 3:19 PM, CharlieH said:

I would recommend buying any supplements in from iHerb

 

Good price, recognised brands, fast delivery, although you will pay a little more due to import duties (which you pay as you purchase) 

 

Im my opinion much safer way to buy given the amount of copies and inferior products etc that can be found on many platforms.

 

I totally agree.  Excellent service over the years I have been using them.

 

I once heard an interviewed nutritionist say that, to his knowledge, they are the only supplier which has independent analysis done on products before they offer them for sale.  Not for efficacy, which can vary from individual to individual, but to see that the quantities of active ingredients are as stated by the manufacturer.  Quite a few products lacked the stated quantities.  A few were wholly devoid of them.

[SantiSuk]

55 minutes ago, ericbj said:

 

I totally agree.  Excellent service over the years I have been using them.

 

I once heard an interviewed nutritionist say that, to his knowledge, they are the only supplier which has independent analysis done on products before they offer them for sale.  Not for efficacy, which can vary from individual to individual, but to see that the quantities of active ingredients are as stated by the manufacturer.  Quite a few products lacked the stated quantities.  A few were wholly devoid of them.

If you are relying n a so-called 'independent analysis' LOOK TO SEE WHAT IS ACTUALLY BEING DONE, by WHO AND LASTLY AND IMPORTANTLY DO A BIT OF RESEARCH ON THE WEB INTO WHO THAT ORGANISATION IS.

Sorry about the caps. I once bought a prostate supplement from one of these typical snake oil salesman outfits promising a recovery "within days from my ever swelling gland. Obviously that was going to be BS. The product was supported by an independent website that identifies the critical factors that suggest a recommendable product and then does exactly that. They recommended this product so I thought I would give it a go. I'm still using the product - it did nothing originally but then started to work a little. My point though is that much was made by the product provider and the independent reviewer of this and other providers products that my particuar product had come out on top.

Now go down to the level of detail that names the outfit that did the critical testing of the product by a survey of users specially  selected. All looks hunky dory about the survey until you Google search on the name of that testing organisation. Oh dear! Apparently the staff in that independent testing organisation are raising alarms about the motives and ethics of their bosses. We know what that means - well - I suggest it means that money/profit is the objective not reliable analysis. So can we rely on this outfit, on those who hired them and on the product itself? Form your own opinion.

Like I said - I have decided that the supplement industry is full of snake oil salesmen. Do lots of work on the web before spending your money. Don't buy the expensive 6 month supply mega packs. Try it for a couple of months and form your own view.  

 

 

[CharlieH]

1 hour ago, ericbj said:

 

I totally agree.  Excellent service over the years I have been using them.

 

I once heard an interviewed nutritionist say that, to his knowledge, they are the only supplier which has independent analysis done on products before they offer them for sale.  Not for efficacy, which can vary from individual to individual, but to see that the quantities of active ingredients are as stated by the manufacturer.  Quite a few products lacked the stated quantities.  A few were wholly devoid of them.

Used iherb for a long time never a problem,I had cause recently to contact iherb about a supplement, it was advertised as 1000mg,I didn't check the actual active Ingradient.When I received it and read it, to my shock it was only 1% of active Ingredient ! Meaning, 99% fillers etc. I contacted iherb and was immediately given a full refund and I didn't have to return the product either.

 

Very impressed.

 

A good company is not just about what they sell but how they deal with problems.

Needless to say I will continue with them.

[spidermike007]

I would try probiotics and sea cucumber extract. The Chinese have been using it for millennia. I use it for knee issues. It works wonders. 

 

The amino acids found in sea cucumber—namely glycine, glutamic acid, and arginine—have been shown to stimulate the creation of immune cells. These cells boost immunity and aid in the cellular response to invading infection or disease.

 

Sea cucumber is an exceptionally rich source of antioxidants. According to scientific research, key compounds found naturally in sea cucumber scavenge free radicals and limit oxidative damage. This has whole-body benefits including in the skin.

 

In addition a green drink can make a huge difference. I mix one with a combination of blue green spirulina, barley grass, beet powder, spinach powder, and kale powder, sometimes I add broccoli powder. Are highly nutritious, many of them are brain foods, and many of them prevent multiple forms of physical and mental degradation. They're all available here in an organic powder form online. 

 

 

There are countless other beneficial supplements out there, including stinging nettle root for the prostate, bilberry extract for the eyes, and milk thistle for the liver, the list goes on and on. 

[KhunBENQ]

Zinc, Magnesium glycinate(!) and Calcium seem to be little disputed. Take them since long.

Saw palmetto (and related stuff)? Taken for years did not save me from prostate surgery.

Out of curiosity I try this Tongkat Ali for a while. Maybe it has at least a good placebo effect 😁

As it origins from the region I feel tempted to buy locally.

 

Did you know that watermelon has a high content of Citruline? Almost daily for me.

 

There are countless channels on YouTube that deal with mens supplements.

A surprising advice I got: don't use antibacterial mouthwash!

The bacteria in mouth and sinuses are important for building nitric oxide (NO).

Edited November 17 by KhunBENQ

[pattayasan]

This is a good list. I would add protein powder, creatine and glycine to it. I drink a protein shake made with soy milk everyday from these with some unsweetened drinking cocoa and moringa powder added.

 

Additionally, I take nattokinase but I am not going to suggest it has changed anything. I'm not dead yet so maybe it does work.

[pattayasan]

1 hour ago, KhunBENQ said:

Zinc, Magnesium glycinate(!) and Calcium seem to be little disputed. Take them since long.

Saw palmetto (and related stuff)? Taken for years did not save me from prostate surgery.

Out of curiosity I try this Tongkat Ali for a while. Maybe it has at least a good placebo effect 😁

As it origins from the region I feel tempted to buy locally.

 

Did you know that watermelon has a high content of Citruline? Almost daily for me.

 

There are countless channels on YouTube that deal with mens supplements.

A surprising advice I got: don't use antibacterial mouthwash!

The bacteria in mouth and sinuses are important for building nitric oxide (NO).

 

I have seen that advice about mouthwash extended to antacids and pantaprazole as well.

[KhunLA]

Of all those listed, I wouldn't bother with any, except Magnesium, which I do take, and not more than 400mg a day.   

 

Notice the ones I searched on Google all state ... 'may' or 'might' help said ailment, symptom, none stating will, with any real research.  Along with side effects, and recommended 'short term' use only.

 

Need to Google more sources than just the ones noted in OP.

 

Most people don't even need supplements, if eating a decent whole food diet.   Strange people take supplements, without even getting a blood test to see if they are deficient in said vitamin or mineral.   Too much of many can cause serious damage & side effects.  I've stopped taking all supplements, except for the one mentioned.   

 

On a stricter whole food diet now, and due for a vitamin & mineral blood test this month, to see if deficient in anything.  Highly unlikely, but would be nice info to have.  Especially since having a few supplements here, that I'd prefer to actually use, instead of trashing.

 

Many supplements provide more that 100% RDA, which nobody should really be taking, if eating a balanced whole food diet.   Especially if said vitamin, mineral is not water soluble. 

[pattayasan]

Older  folks find it difficult to eat a sufficiently diverse range of foods to get their RDA's without resorting to supplements. Protein in particular.

[gargamon]

https://www.consumerreports.org/health/supplements/supplements-that-might-actually-help-you-a6441144119/

[ericbj]

7 hours ago, KhunLA said:

Of all those listed, I wouldn't bother with any, except Magnesium, which I do take, and not more than 400mg a day.   

 

Notice the ones I searched on Google all state ... 'may' or 'might' help said ailment, symptom, none stating will, with any real research.  Along with side effects, and recommended 'short term' use only.

 

Need to Google more sources than just the ones noted in OP.

 

Most people don't even need supplements, if eating a decent whole food diet.   Strange people take supplements, without even getting a blood test to see if they are deficient in said vitamin or mineral.   Too much of many can cause serious damage & side effects.  I've stopped taking all supplements, except for the one mentioned.   

 

On a stricter whole food diet now, and due for a vitamin & mineral blood test this month, to see if deficient in anything.  Highly unlikely, but would be nice info to have.  Especially since having a few supplements here, that I'd prefer to actually use, instead of trashing.

 

Many supplements provide more that 100% RDA, which nobody should really be taking, if eating a balanced whole food diet.   Especially if said vitamin, mineral is not water soluble. 

 

Beware of Google search results.  They changed their algorythms some years ago to produce information biassed towards 'orthodoxy'.

 

Try searching on a site such as https://greenmedinfo.com/ for natural therapies based upon peer-reviewed scientific research.
(Although I am a bit wary of them recently promoting specific commercial products; and the results of much "scientific research" has recently been shown to be impossible to replicate!)

 

In the short term the body is highly adept at self-regulating imbalances.  It is long term imbalances that can be highly detrimental, especially in certain cases, such as excess iron (too often included in "multivitamin" supplements.

 

RDAs can be deceptive, like the norms for such things as haematocyte and leucocyte counts.  With the steady deterioration of the health of populations (reflected in increasing rates of degeneracy diseases) norms are lowered to reflect population averages.  So they say.

 

Things like this give me cause for doubt:  what is the RDA for boron?  Apparently zero.  Could be correct, but I doubt it.  Plants do not grow well if deficient in boron which must be added to certain soils.

 

Moreover one can ingest sufficient trace elements, either in diet or in supplements, without them being either absorbed or correctly utilised.  Various reasons for this.  Such as uptake sites on cell walls being squatted by heavy metal molecules.  E.g. if you have mercury toxicity (originating, inter alia, from amalgam dental fillings) you may suffer from hypothyroidism from lack of iodine.  Irrespective of how much you ingest.

 

It is correct that modern diets and farming methods have resulted in many people being deficient in magnesium, needed to balance calcium.

 

But too many people these days do not get enough sunshine to produce the required amounts of vitamin D to utilise adequate calcium + magnesium.  They must either expose themselves more to the sun or take vitamin D supplements (preferably D3).

 

And then again, to ensure that the calcium is deposited correcly in the bones they must not have high lead levels (lead displaces calcium).  And to make sure it goes to the bones and is not deposited in the arteries the vitamin D needs to be accompanied by K2.

 

And one has not yet touched upon the complex question of preserving - or more likely restoring (in these days of antibiotics and food preservatives) - a healthy microbiome.
"Death begins in the gut."

 

Of course it is best to live one's full lifespan upon a truly healthy natural diet and never deviate from it.  But sometimes people need to correct imbalances.  We do not live in a perfect world.

 

Edited November 17 by ericbj
punctuation