Most supplements are trash.
Here’s what actually works after 50.
Build strength, protect joints, and boost energy — with real science, not hype.
See My Daily Stack
The Problem with Most Supplements
What Actually Works After 50
Muscle Preservation
- ✅ Creatine Monohydrate
- ✅ Essential Amino Acids (EAAs)
- ✅ Collagen (Types I & III)
Brain & Focus
- ✅ L-Theanine + Caffeine
- ✅ Lion’s Mane or Alpha-GPC
Joint & Recovery
- ✅ Omega-3 (high DHA/EPA)
- ✅ Magnesium Glycinate or Citrate
- ✅ Curcumin (with black pepper)
How to Build Your Own Stack
💊 Creatine Monohydrate
Preserves muscle, boosts strength, and may help brain function — especially important after 50.
- How much: 3–5g per day
- When: Anytime, preferably with food
- What to look for: Plain micronized creatine monohydrate — no fancy blends needed
💪 Collagen (Types I & III)
Supports joint health, skin, tendons, and connective tissue — key for aging well.
- How much: 10–15g daily
- When: Morning or post-workout
- Stack tip: Combine with vitamin C for better collagen synthesis
🧠 Magnesium (Glycinate or Citrate)
Supports sleep, relaxation, and recovery — one of the most common deficiencies.
- How much: 300–400mg
- When: At night
- Types: Glycinate = calming. Citrate = bowel regularity.
- Avoid: Magnesium oxide
💧 Essential Amino Acids (EAAs)
Preserve muscle when protein intake is low or meals are delayed — ideal for busy days or fasted training.
- How much: 7–10g per serving
- When: Between meals or around workouts
- Why: EAAs provide all 9 aminos for muscle maintenance — unlike BCAAs, which fall short
- Form: Powder or capsule — unflavored for mixing, or flavored if sipping
🐟 Omega-3s (EPA + DHA)
Support heart health, brain function, and reduce inflammation — especially helpful if joints feel stiff.
- How much: 1,000–2,000mg combined EPA/DHA
- When: With food
- What to look for: High-potency fish oil (avoid generic “omega blends”)
- Plant-based? Algae oil is a decent alternative, but typically lower in EPA
🌿 Curcumin (with Black Pepper)
Natural anti-inflammatory — great for joint stiffness and recovery after hard training.
- How much: 500–1000mg curcumin extract
- When: With food (especially fats)
- Form: Capsules with piperine (black pepper extract) for absorption
- Bonus: Also supports brain health and inflammation control
🧂 Electrolytes (Sodium + Potassium + Magnesium)
Critical for hydration, energy, and muscle function — especially if you’re low-carb, active, or over 50.
- When: Morning, during exercise, or afternoon slump
- Good options: LMNT, Redmond Re-Lyte, or your own DIY blend (sea salt, potassium, magnesium)
- Tip: Plain water isn’t enough — sodium helps you absorb it
My Daily Stack (Sample Day)
This is how I currently use supplements to support muscle, energy, sleep, and recovery — without overcomplicating it.
| Time | Supplement(s) | Why I Take It |
|---|---|---|
| Morning | Creatine (5g), Collagen (10–15g), Electrolytes | Muscle & joint support, hydration, and daily strength foundation |
| Mid-Morning | EAAs (7–10g, optional) | Preserves muscle on low-protein or busy days |
| Afternoon | Omega-3s (1,000–2,000mg EPA/DHA), Curcumin (500–1000mg) | Inflammation support, brain health, and joint recovery |
| Evening | Magnesium (300–400mg Glycinate or Citrate) | Promotes deep sleep, muscle relaxation, and overnight recovery |
Don’t Forget These Basics
🔔 Supplements help — but they’re not magic.
If you’re not sleeping well, moving daily, and hitting your protein target, the best stack in the world won’t fix it. These are the real foundation habits that move the needle:
- Prioritize quality sleep – Recovery happens when you rest
- Move daily – Walks, mobility, and strength work matter more than reps or PRs
- Hydrate with electrolytes – Plain water isn’t enough after 50
- Eat enough protein – Most people are still undereating (especially women over 50)
Supplements are support — not a shortcut.
Want more no-fluff fitness advice? Grab my free guide, The Protein Paradox, and stay in the loop
