The Great 8

My Guide to Men’s Supplements: The “Great-8”

Introduction

As men move past 50, the concept of not just living longer, but living better, becomes a pressing goal. “Lifespan” (years lived) only tells part of the story—what matters more is their “healthspan” or the number of years lived in good health, free from major disease, frailty, or cognitive decline. Getting older will definitely trigger the need for supplements. Today, longevity supplements are marketed to boost men’s chances of extending healthspan, but which ones are beneficial and are, in my opinion, the best?

This is my personal guide covering supplements that I use and recommend for my men’s health patients. They are important for longevity and here I offer practical tips for getting started safely. They are part of my “Great-8” Supplement list for Aging Men. Supplements, like any medication, can produce adverse effects so you should always consult your personal physician before starting supplements due to your unique health profile.

Why Consider Supplements for Healthy Aging?

While a balanced diet, regular exercise, stress management, and restorative sleep are foundational to healthy aging, emerging research shows that certain supplements can fill in our nutritional gaps. Many also support cellular health, and target age-related declines in strength, cognition, and resilience. Supplements, however, are not magic bullets, but serve as a powerful adjunct to healthy living. Supplements are meant to do just that; supplement a healthy diet, they are not meant to replace it. If your diet isn’t healthy, that should be your starting point before adding supplements.  Start with a Mediterranean style diet first. They are always top 3 in diets for longevity and health. 

My Longevity Supplements for Men

1. Vitamin D3 (with added Vitamin K)

Vitamin D is crucial for bone, muscle, immune, and metabolic health. Deficiency in Vitamin D is common in older men, especially those getting little sun exposure or with darker skin types. As Vitamin D helps with Calcium absorption, adding Vitamin K helps ensure your calcium gets to your bones, where you want it. I consider Vitamin D to be one of the most important supplements for Canadian men. It can be helpful in reducing mood disorders such as SAD (Seasonal Affective Disorder) during our long Canadian winters. It can help reduce the risk of certain cancers and is important if you are attempting to lose weight.

•  Dose: Standard dose is about 2,000 IU D3 daily plus 100 – 200 mcg of Vitamin K, Take with fatty food or with a tablespoon of MCT or Olive oil to improve absorption. Many men need more than 2000 IU so blood testing can be extremely valuable.

•  Caution: Periodic blood tests are recommended; too much may lead to higher blood calcium. Closer monitoring is necessary when you have kidney disease. Vitamin K  can interfere with blood thinners so this will also need monitoring or discontinuation.

2. B-Complex Vitamins

B vitamins are involved in energy production, nerve and immune function, metabolism and cognitive development. Rather than pick and choose between the multiple B vitamins. I recommend a B-50 or B-100 complex vitamin. These have all of the B vitamins. B vitamins are helpful for nerve and memory problems, depression, stress and anxiety etc. Increasing B vitamins will also help lower your homocysteine level, which in turn, reduces your risk of cardiovascular disease, stroke, colorectal cancer and cognitive decline.

• Dose: One B-50 or B-100 daily

•  Caution: B-vitamins can cause intestinal upset. They can also make the urine a fluorescent yellow colour which is not a problem just may come as a surprise to people. B vitamins can affect medications so confer with your doctor before starting.

3.  Magnesium

This mineral helps regulate blood pressure, heart rhythm, insulin and blood sugar. It is important for energy production, healthy muscles, bone and nerve function. It also helps with anxiety, sleep and cognitive function. It is involved in most biological processes that facilitate healthy aging. A lack of magnesium in the diet is common in modern societies and aging men can be especially at risk. Magnesium L-Threonate is one variety that crosses the blood brain barrier potentially enhancing cognitive function and alleviating anxiety.

•  Dose: 200 to 400 mg daily usually taken at night (in case it causes drowsiness)

•  Caution: Doses over 400 mg can lead to intestinal side effects such as diarrhea.   Magnesium can interact with medications (especially antibiotics and bisphosphonates) so consult your doctor before starting.

4. Protein

Muscle strength and size have a significant role in longevity. The loss of muscle mass will eventually lead to frailty and frailty can lead to death or disability. Unfortunately, we begin losing muscle mass after the age of 50. Therefore, we need both an increase in protein and muscle building through resistance exercises to help minimize this loss as we age.

•  Dose: approximately 1 – 2 gm/kg/per day

•  Caution: May cause intestinal symptoms at high doses.  May affect kidney function so should be monitored.

5. Omega-3 Fatty Acids (EPA & DHA)

These healthy fats, found in fish oil, are linked to heart health, reduced inflammation, sharper cognition, and a lower risk for several chronic diseases common with aging. Research shows they help keep arteries flexible, support healthy cholesterol, and may also improve memory in older men.

•  Dose: Approximately 1,000-2,000 mg (combined EPA/DHA) daily.

•  Caution: High doses can thin the blood; speak to a doctor before starting especially if you are on anticoagulants.

6. Creatine

Known for its role in sports for improving muscular strength and performance, creatine is now recognized as a potential brain health booster in older adults. It supports muscle and bone maintenance as well as energy production. Maintaining muscle mass and strength is very important in longevity studies of aging men. Creatine helps with this assisting in both the muscle strength and performance and thereby with fitness and mobility

•  Dose: 3–5 grams daily, usually after exercise or with a meal or in a protein shake.

•  Caution: It can cause intestinal symptoms and possibly affect kidney function; therefore, kidney function should be monitored especially if pre-existing disease is present; Adequate hydration is also essential. Supplementation can lead to mild water retention and therefore an increase in overall body weight.

7. Ashwagandha

Ashwagandha is traditionally used to reduce stress, anxiety and improve both sleep time and quality. It may also enhance physical performance. It may also assist with cardiorespiratory and musculoskeletal health, immune health, sexual health and hormone balance.

•  Dose: approximately 600 mg per day (often nightly if it causes drowsiness)

•  Caution: May cause drowsiness and intestinal symptoms. May interact with other medications (especially immunosuppressants and thyroid medications).

8. Zinc

Zinc is an essential mineral that is crucial for the function of hundreds of body enzymes.     It helps with brain function, the immune system and sexual health. It may also assist with hormone balance in men and reduce the duration of some respiratory infections.

•  Dose: 25 mg per day

•  Caution: May cause intestinal symptoms. May affect kidney function therefore this needs to be monitored

Supporting Supplementation With Testing

Before starting any new longevity supplements, men should:

•  Check their baseline lab values (e.g., vitamin D, kidney/liver function)

•  Repeat the labs every 6–12 months especially when starting or changing doses.

•  Watch for any side effects (intestinal, headache, allergic reactions)

•  Consult their healthcare provider for guidance and personalized adjustments

Risks and Safety: What to Watch For

Supplements can provide real benefits, but like any medication, they can carry risks, especially for men over 50 who may also be taking prescription medications:

•  Interactions: Always check with your doctor before adding supplements, especially if you’re on blood thinners, blood pressure, or diabetes medications.

•  Product Quality: Use only reputable, third-party tested supplements— “proprietary blends” or high-dose multi-ingredient formulas are more likely to be contaminated or mislabeled. Research and use high quality companies

•  Side Effects: Even natural compounds can cause headaches, digestive upset, or allergic reactions. Too much vitamin D or omega-3 can lead to bleeding or kidney problems.

The sensible approach: Start with one new supplement at a time, at the lowest recommended dose, and increase if needed with medical follow-up. This is the old adage to START LOW and GO SLOW and is great advice when starting any medication or supplement.

Supplements within the bigger Longevity Plan

Supplements should always complement—not replace—a healthy diet, daily exercise, restorative sleep, stress management, and social engagement. In randomized trials, regular physical exercise and whole-food eating patterns show the biggest benefits for reducing chronic disease and staving off frailty. Of all of the factors in longevity studies, exercise is the most important. You should be exercising every day. This includes cardio and/or resistance exercises as well as balance and stretching.

For men seeking optimal, evidence-based ways to extend their healthspan, careful supplement use—guided by science and common sense—can help fill in some of the gaps and facilitate energy production, cognitive function, and resilience as the years pass.

Frequently Asked Questions

Do these supplements guarantee longer life?

No—supplements are not a cure for aging or disease. They may help optimize healthspan and support healthy function alongside other positive habits.

Who should avoid certain supplements?

Men with kidney, liver, heart disease, or those on prescription medications should always check with a doctor before starting new supplements.

Do I need all of these supplements?

No—needs vary. Bloodwork, genetics, diet, and medical history affect which supplements (if any) are most appropriate for you.

Conclusion

A thoughtful supplement protocol, tailored for age, medical status, and lifestyle, can meaningfully aid in the pursuit of long, strong, healthy years for men. Start low and go slow, adjust with guidance, and let science—not fads (I’m looking at you peptides)—shape your longevity journey.

Supplements, when used intentionally, can be a valuable part of a personalized longevity plan for men pursuing not just more years of life, but more life in their years.