Fitness Coach Shares 5 Supplements Men Over 50 May Need to Support Muscle Growth and Strength
Many men assume that losing muscle, strength, and energy after 50 is a normal part of aging, which is true if you stop taking care of your body. According to fitness coach Laurence Codd, an expert in transforming men in their 50s — he states that nutrient deficiencies play a significantly greater role in how well the body maintains muscle mass and physical performance in older age.
In a recent YouTube video on his channel “Fit and 50“, Laurence Codd highlighted five supplements that may help to address common nutritional gaps associated with aging. He also emphasized that — “health supplements should never replace quality nutrition and progressive resistance training, which remains the foundation of healthy muscles at any age.”
The first supplement on this list is Creatine. According to Laurence, research published in PubMed Central has shown that supplementing creatine along with resistance training can help older adults to gain lean muscle mass, consequently improving upper and lower body strength. He also states that creatine may also support cognitive function.
While meat-based foods such as red meat naturally contain creatine, supplementation may help individuals who struggle to obtain enough creatine from the diet alone. He recommends a daily intake of 3 to 5 grams of creatine per day.
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The next supplement recommended by Laurence is Omega-3 fatty acids. He explains that EPA and DHA from the omegas may help to support muscle protein synthesis, reduce inflammation, and promote brain health. He suggests aiming for about 2 grams of combined EPA and DHA daily, while also including fatty fish in diet, such as salmon, mackerel, or sardines.
Next are the Calcium and Vitamin D. He adds that – these are grouped together because of their close relationship in supporting bone and muscle health. Calcium helps to maintain strong bones and supports important functions such as muscle contraction, nerve signaling, and blood vessel regulation. Meanwhile, Vitamin D helps the body to absorb calcium efficiently. Laurence also points out that Vitamin D deficiency is common in individuals who spend most of their daytime indoors, which may ultimately contribute to age-related muscle weakness, known as dynapenia.
The fifth and the last supplement is Magnesium. According to Laurence, Magnesium supports healthy blood pressure, nerve function, muscle function, and blood sugar regulation. He also explained that Magnesium works alongside Vitamin D and Calcium by helping direct calcium toward the bones rather than allowing excess buildup in soft tissues.
Before starting any self-supplement routine, Laurence recommends getting a blood work done to identify whether you are deficient or insufficient of the above nutrients mentioned. He advises working with qualified healthcare professionals, nutrition experts, and trainers to create a plan that matches individuals’ needs after the age of 50.
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.
