Supplements After 40: What Is Worth Taking

Most people over 40 do not need a cabinet full of supplements. Food, sleep and movement do far more. But a few supplements do have good evidence for specific people. Here is an honest look at what is worth it, what is not, and how to decide.

Supplements with good evidence, for the right person

Vitamin D

Worth it if a blood test shows you are low, or you get little sun. But it is not a general shield: in the VITAL trial, nearly 26,000 adults taking 2,000 IU a day for about five years had no fewer cancers or major heart events than those on placebo (Manson et al., 2019). Ask your doctor whether a vitamin D test makes sense for you.

Omega-3 fish oil

In the same trial, 1 gram of fish oil a day did not lower the overall rate of major heart events or cancer in healthy adults (Manson et al., 2019). Eating oily fish such as salmon, sardines or mackerel is the simplest way to get omega-3s. Prescription doses for high triglycerides are a separate decision for your doctor.

Creatine

One of the best-studied supplements for muscle. In a meta-analysis of older adults, those who combined creatine with strength training gained more lean mass and strength than those who trained alone (Chilibeck et al., 2017). It works with training, not instead of it. Talk to your doctor first if you have kidney disease.

Vitamin B12

Absorption of B12 from food falls with age, and common medicines such as metformin and acid-reducing drugs lower it further (Langan and Zawistoski, 2011). If you are over 50 or take these medicines, ask about a B12 test.

What most people can skip

Multivitamins to prevent heart disease or cancer. The US Preventive Services Task Force found the evidence insufficient, and recommends against beta-carotene and vitamin E supplements for this purpose (2022).
Products that promise fat loss, detox or hormone boosts. They rarely have good-quality evidence behind them.
High-dose anything without a reason. More is not better, and some vitamins and minerals are harmful in large amounts.

Before you buy

Get tested first where a test exists (vitamin D, B12, iron).
Tell your doctor or pharmacist what you take, especially if you are on regular medication: some supplements interact with blood thinners and other drugs.
Choose products tested by an independent organisation, such as USP or NSF.

We do not sell supplements, and this guide contains no affiliate links.