Fitness Coach Shares 5 Supplements Men Over 40 May Need To Build And Maintain Muscle

Building muscle, as well as keeping up with your fitness in your 40s, can feel very different than it did in your 20s and 30s. Many men slowly notice that — In their 40s, they don’t recover quickly from workouts, struggle to maintain muscle mass, and find it harder to stay lean despite following a consistent diet and workout routine.

According to fitness coach Alain Gonzalez from the YouTube channel MuscleMonsters, in a video, he states that — as we age, testosterone levels decline by 1 to 3% per year in men, which leads to loss of muscle mass and strength.

While resistance training and nutrition still remain the biggest foundation for muscle growth — there are certain supplements that can help to support muscle building strength, recovery, and overall athletic performance.

Here are five supplements recommended by Gonzalez for men over 40:

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1. Zinc

Zinc is an essential mineral that is involved in hundreds of biological processes – which include immune function, protein synthesis, recovery, and testosterone production. Research has shown that zinc deficiency highly contributes to lower testosterone in men.

Thus, maintaining adequate zinc levels in body can help to support normal testosterone production and overall health. Foods that are naturally rich in zinc are – oysters, red meat, eggs, and pumpkin seeds. Gonzalez recommends a daily intake of approximately 30 mg, though individual needs can vary.

2. Magnesium

Alain adds that – Magnesium plays a critical role in muscle contraction, nervous system function, sleep quality, and energy production. According to him, studies have shown that physically active individuals with adequate magnesium levels experience better performance and hormonal health. Magnesium also helps to support recovery by improving sleep quality, which is essential for muscle growth.

High magnesium foods include – avocados, dark chocolate, nuts & seeds, banana and legumes. Gonzalez suggests aiming for roughly 200–400 mg per day, depending on an individual’s dietary intake.

3. Vitamin D

Vitamin D is often referred to as the “sunshine vitamin” because the body can produce it when the skin is exposed to sunlight. However, as many adults now spend most of their day indoors, consuming vitamin D from supplements has become a common habit.

Gonzalez highlights that — Low vitamin D levels have been linked to reduced muscle function, decreased strength, poor bone health, and a higher risk of injury. For men over 40, maintaining sufficient Vitamin D levels supports both physical performance and long-term health. He recommends around 5,000 IU of vitamin D daily.

Fitness Coach Shares 5 Supplements Men Over 40 May Need to Build and Maintain Muscle

4. Caffeine

Caffeine is another one of the most researched performance-enhancing supplements available today in the market as a fitness product. It comes in many forms – coffee, caffeine pills, and pre-workout powder.

According to Gonzalez — caffeine can help to feel less tired, thus promising to improve focus, alertness and workout performance. This can be highly beneficial for men over 40 who frequently experience lower energy levels during training sessions. He recommends taking caffeine approximately 30 to 60 minutes before exercise.

5. Creatine

Lastly, Gonzalez says that — Creatine remains as one of the most effective and scientifically supported supplements for both building muscle as well as brain health.

Creatine helps regenerate ATP production, which is the primary energy source used during high-intensity exercise. This allows the muscles to produce more force, complete additional reps, and recover more efficiently between the sets. Not only muscle building, but creatine also supports better cognitive function and healthy aging.

While small amounts of creatine are naturally found in red meat and seafood, supplementation is often the most practical way to maintain optimum creatine levels in the body. For most adults, 3 to 5 grams of creatine monohydrate daily is considered sufficient.

Editor’s Note: This content is for informational and educational purposes only and is not intended to diagnose, treat, or cure any medical condition. Always consult your physician or a qualified personal trainer before starting any workout or nutrition program.