Looking to get stronger, leaner, and feel better after 50?
You're not alone—and it's not too late to make serious progress. With the right plan and support, building lean muscle and losing fat after 50 is not only possible but achievable. You just need to fuel your body right.
If you're wondering what supplements a 50-year-old man should take daily to gain muscle and lose weight, this guide breaks it down simply.
Why Supplementation Matters More After 50
As we age, it gets harder to maintain muscle, recover quickly, and keep metabolism running fast. Testosterone levels dip, recovery slows, and inflammation tends to increase. That’s why getting the right nutrients daily becomes a game-changer for:
✅ Maintaining muscle
✅ Burning fat
✅ Supporting recovery
✅ Boosting energy and focus
Daily Essentials for Muscle Growth & Fat Loss
Purpose: Helps build and preserve lean muscle, especially critical when you’re cutting fat.
Daily Dose: 20–35g per serving, ideally post-workout or as a meal replacement.
Aim for 0.6–1g of protein per pound of body weight daily.
Our Top Picks: Browse our selection here.
Purpose: Enhances strength, workout performance, and muscle recovery. It's the most studied, proven muscle builder.
Daily Dose: 5g per day, post-workout or in the morning.
Best Option:
👉 SFN 100% Pure Creatine Monohydrate
✅ Micronized for fast absorption
✅ No fillers, no sugar—just pure results
✅ Lab-tested and easy on the gut
3. Vitamin D
Purpose: Supports testosterone levels, bone health, immune function, and mood.
Daily Dose: 600–2,000 IU depending on sun exposure. Many over 50 are deficient.
Tip: Get your levels tested and supplement if needed. Many multivitamins include Vitamin D.
4. Omega-3s (EPA + DHA)
Purpose: Reduces inflammation, supports heart health, and aids in muscle recovery.
Daily Dose: 1–2g combined EPA/DHA daily.
Not sure where to start? Gaia’s Blendmay help fill this nutritional gap with a powerful mix of greens and antioxidants.
✅ Fills micronutrient gaps
✅ Helps reduce fatigue and inflammation
✅Promotes better recovery & energy levels
5. Multivitamin/Mineral
Purpose: Covers nutritional gaps to support immune function, metabolism, and energy.
Daily Dose: Once daily with food.
If your diet isn’t perfect, it’s worth considering. Look for formulas that include Zinc, Magnesium, and B Vitamins.
Optional But Beneficial
6. BCAAs (Branched-Chain Amino Acids)
Purpose: Helps reduce muscle breakdown and improve recovery—especially useful during fat loss.
Daily Dose: 5–10g around workouts.
SFN Essential BCAAs
7. Pre-Workout (with Caffeine)
Purpose: Boosts energy, focus, and endurance so you can crush your workouts without dragging.
Daily Dose: 1 scoop pre-workout, or 100–300mg of caffeine.
If you're over 50 and struggling to stay sharp and energized at the gym—this is the formula built for you.
What Else to Keep in Mind?
Supplements don’t replace a good diet or training plan—they enhance it.
✅ Prioritize whole foods
✅ Stay hydrated
✅ Pair with strength training & track your progress
And always talk to your doctor before starting any new supplement, especially if you’re on medications.
Final Takeaway
Men over 50 can gain muscle and drop fat— but it takes the right tools. The supplements above help build a strong foundation for better performance, recovery, and long-term health.
Want to simplify your routine?
✔ Stick to the essentials: Creatine, Leonidas Blend, Essential BCAAs, and Greens.
