Protocol
Core Supplement Stack for Adults 40+
A concise starting point for targeted supplementation — focused on the nutrients most commonly deficient and most relevant after 40.
Action Steps
- Vitamin D3 (2,000–4,000 IU daily with a fatty meal) — deficiency is extremely common and affects muscle, immune, and bone health.
- Omega-3 EPA/DHA (1–2g daily from fish oil or algae-based) — supports cardiovascular, joint, and brain health.
- Magnesium glycinate (200–400mg before bed) — most people are insufficient; supports sleep, muscle recovery, and stress response.
- Creatine monohydrate (3–5g daily) — strong evidence for supporting muscle strength and cognitive function in older adults.
- Get baseline labs before adding supplements if possible — vitamin D levels especially vary widely.
Important Notes
- All supplement decisions should be made in the context of your individual health history and any medications you take.
- Consult your physician before starting supplementation, especially if you have kidney disease, are on blood thinners, or have a complex health history.
- This is not a recommendation to treat, cure, or prevent any disease.