Ageing doesn’t have to mean slowing down. For men over 50, this stage of life can be a powerful time to refocus on health, wellbeing and energy. However, key changes to hormones, muscle mass, cardiovascular health and even memory can create new challenges. Fortunately, small changes in diet, lifestyle, and the best male supplements can make a big difference.
What Happens to Men’s Health After 50?
After 50, many men experience:
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Declining testosterone levels, affecting mood, energy and libido
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Loss of muscle mass (sarcopenia) and slower recovery
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Increased cardiovascular risks
- Higher likelihood of prostate health concerns
- Changes in memory and cognitive function
Understanding these shifts means you can take targeted action to support men’s health. Here are four essential strategies to help you stay strong, sharp, and active well into the years ahead:
1. Male Nutrition and Supplements
Good nutrition is the foundation of strong, healthy ageing. For men over 50, fuelling your body with the right foods can help maintain muscle, boost energy, support heart health and enhance cognitive function.
Whole foods rich in protein, fibre, antioxidants, and healthy fats supports your body’s repair, energy and immune functions. Focus on these nutrient-rich foods:
- Protein: Crucial to prevent muscle loss. Include lean meats, eggs, fish, Greek yoghurt, legumes, and tofu
- Fibre: Supports digestion and gut health. Load up on oats, beans, lentils, berries, and dark leafy greens
- Antioxidants: Help reduce inflammation and support immune function. Eat colourful vegetables (peppers, spinach, tomatoes), and berries
- Healthy Fats: Omega-3-rich foods like salmon, walnuts, flaxseeds and olive oil promote cardiovascular and brain health
- Magnesium and B Vitamins: Found in pumpkin seeds, almonds, dark chocolate, avocados, and whole grains, these support energy and nervous system health
In addition to a healthy diet, many men benefit from targeted supplementation. Here are some key men's health supplements to consider:
- Multivitamins for Men: Look for formulas tailored to men, containing zinc, selenium, B vitamins, and magnesium
- Omega-3 Fatty Acids: Supports heart health, joint function, and cognitive sharpness
- Vitamin D3: Helps maintain bone density and immune resilience, especially during the UK’s winter months
- Herbal Adaptogens: Ashwagandha, maca, and ginseng can support stress response, energy levels, and libido
- CoQ10: A powerful men’s supplement for energy, CoQ10 supports cellular energy production and may also benefit cardiovascular health
Tip: Whole foods should always be the base of your nutrition, but supplements can help bridge the gap - especially if your diet falls short or your needs are higher due to stress, activity, or age-related changes.
To learn more about vitamins to support men, tap here.
2. Stay Strong and Mobile
Regular strength training is essential for maintaining muscle mass and preventing frailty. Combine weight-bearing workouts with flexibility-focused movement like yoga or stretching.
Cardiovascular exercise is just as important: brisk walking, cycling or swimming 3–4 times a week helps maintain heart health and mental clarity.
Staying active isn’t just good for your body - it’s one of the most effective ways to future-proof your health as a man.
3. Gut Health and Longevity
The gut plays a central role in immune function, hormone regulation and even mental wellbeing. After 50, digestion often slows, so fibre and fermented foods like kefir or sauerkraut are useful.
Probiotics can be particularly beneficial for men. Maintaining a healthy gut microbiome supports immune function and enhances nutrient absorption.
For those looking to add a probiotic to their routine, we recommend Napiers Happy Gut, a complete gut health support supplement containing probiotics, prebiotics, vitamin D and digestive enzymes.
4. Mental Resilience and Sleep
A sharp mind and quality sleep are key components of men's health. B vitamins, magnesium, and good sleep hygiene all support the nervous system and brain health. Herbs like rhodiola and lemon balm can help with stress, while valerian and passionflower may aid sleep.
Sleep is often disrupted after 50. Limiting caffeine in the afternoon, avoiding screens at night, and adding magnesium-rich foods (like spinach, pumpkin seeds, and dark chocolate) may improve rest quality.
If your diet falls short on magnesium, consider Napiers Sea-Pure Magnesium Capsules - a unique, marine-sourced supplement designed to help meet your body’s magnesium needs. This natural formula supports physical performance, energy production, and overall wellbeing. This also serves as an effective male supplement for supporting testosterone bioavailability.
Ageing doesn’t have to mean giving up strength, energy or purpose. With the right habits, diet, and support, men over 50 can enjoy some of the most empowered years of their lives. Whether it’s building muscle, protecting your heart, sharpening your focus, or simply feeling like yourself again - your choices today shape your future.
By focusing on real food, smart supplementation, movement, and stress support, you can take control of your health and thrive.
Ready to Take Charge of Your Health?
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Every man’s health journey is unique. Whether you're just starting out, feeling unsure about where to start or want tailored herbal support, Napiers offers free 1:1 consultations with a qualified herbalist. They will listen to your concerns and create a personalised plan that fits your lifestyle.
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FAQs
What to eat for good gut health for men?
Focus on fibre-rich foods like oats, legumes, berries and leafy greens. Include fermented foods such as kefir, yoghurt, kimchi or sauerkraut to support your gut microbiome. Hydration and avoiding excessive processed foods also play a key role.
What is the most common disorder for men?
According to the NHS, heart disease remains the leading health concern for men over 50. Other common issues include type 2 diabetes, prostate enlargement, and low testosterone levels.
What vitamins do most men lack?
Many men (especially those over 50) are deficient in key vitamins and minerals essential for energy, immunity, and hormone health. The most common deficiencies include vitamin D, magnesium, B vitamins, zinc, and omega-3 fatty acids.
Do multivitamins really work?
Yes, multivitamins can work effectively, especially when used to fill nutritional gaps in your diet. To get the best results, pair multivitamins with a balanced diet, regular exercise, and good sleep.
What are the best supplements to take to support testosterone levels?
Some of the most effective options include ashwagandha, zinc, vitamin D3, and magnesium.
