The best supplements to take in your 40s, 50s, 60s and beyond to improve skin elasticity and maintain muscle mass

A healthy diet is important for health, weight management and the appearance of the skin, but supplements can also be useful in other ways.

A nutritionist has shared which supplements are best to take during each decade for smoother skin, muscle growth and overall health.

The optimal supplements to take can vary from person to person, however a new study by Protein Works found roughly what can be beneficial at every age. While these can help, it is worth checking with a doctor before taking supplements.

Protein Works nutritionist Kyle Crowley said: “A balanced diet is always the foundation of good health. But supplements can play a crucial role in filling gaps, especially when specific health goals or dietary limitations are present.”

Supplements can improve overall health

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In your 20s – collagen and ashwagandha

Skin starts to lose elasticity in your late 20s and early 30s, so this could be a good age to get ahead of the curve. The expert said: “Collagen is the key production that begins to decrease in your late 20s which causes a reduction in skin elasticity and joint health, but supplements can be beneficial in minimising these effects.

“Research suggests that your 20s are often the most stressful period of life. Ashwagandha supplements can support mental well-being and anxiety during this time with career development and personal adjustments. The supplement helps manage stress hormones and reduce fatigue.

“For women, iron and vitamin B help support energy levels and overall health during menstruation.”

In your 30s – protein, B vitamins and magnesium

The expert continued: “Muscle mass tends to decline by about three to five per cent per decade after the age of 30. However, research suggests that a high-protein diet can help counteract this loss, with protein powder serving as a useful supplement to fill any dietary gaps.

“Metabolic rate may also start to slow, which can lead to fat accumulation if caloric intake is not adjusted. B vitamins can support this slowing metabolic rate – another supplement to consider to help counteract this. Meanwhile, magnesium helps improve mood and sleep while juggling family life and your career.

“For women, think folic acid and calcium. The most popular age to get pregnant in the UK is 30.9. Therefore, women need to take these to support a healthy pregnancy.

“For men, think zinc. Testosterone levels start to decline in your 30s. Taking zinc can also support those trying to conceive.”

In your 40s – calcium, vitamin K2, vitamin C and hyaluronic acid

Kyle explained: “Bone density starts to decrease, increasing the risk of osteoporosis. To support bone health, supplements like calcium and vitamin K2 are recommended, as calcium strengthens bones while vitamin K2 helps direct calcium to the bones instead of arteries.

“While vitamin C and hyaluronic acid help reduce signs of ageing due to significant collagen and elastin reduction.

“For women, magnesium can help ease perimenopause symptoms, which occur in the 40s for some, helping to regulate mood and minimise mood swings.”

In your 50s – creatine, vitamin D and vitamin K

The nutritionist advised: “Muscle mass and strength may begin to decline significantly for some, through a condition known as sarcopenia. To counteract this, creatine supplementation can help sustain muscle mass and strength.

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Collagen can improve skin elasticity

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“Joint degeneration and stiffness become more common as cartilage breaks down. Vitamin D and vitamin K can support joint health and reduce inflammation.

“Vitamin D and K help to combat joint degeneration and stiffness, which occurs in your 50s, by reducing inflammation. For women, vitamin E is recommended to alleviate any potential menopause symptoms like hot flashes.”

In your 60s – calcium, probiotics and vitamins B, C, and D

The expert added: “As the risk of osteoporosis increases, calcium can help strengthen bones; while vitamin D aids calcium absorption as bone density further declines during this time.

“Digestive function may weaken with age, leading to issues like diverticulosis. Probiotics can support gut health and improve digestion to help with any potential weakening.

“Cognitive function can also start to decline, with an increased risk of dementia. Vitamin B supplements, especially when combined with vitamin D, and vitamin C can help improve cognitive function.”

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