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The Supplements I Actually Take After 40 (and What My Bloods Told Me to Fix)
I don’t take supplements on vibes. The shelf at the chemist is mostly hope sold by the bottle. I take what I take because a blood test pointed at something, and then I re-test a few months later to see whether it actually moved. Test, change one or two things, re-test. That’s the whole method, and after 40 it beats guessing every time.
So this isn’t a “everyone should take these” list. It’s my stack, dialled in for my body and my numbers, and the reasoning behind each one. Your panel will say something different — that’s the point. Supplements are the support act; the foundation that actually gets you back in shape is the headliner.
The supplements I take, and why
| Supplement | My dose | Why it’s in there |
|---|---|---|
| B12 (sublingual) | 2500 mcg | Methylation support — I carry an MTHFR variant, so I use the active forms |
| Methylfolate | 500 mcg (1000 on alternate days) | The active form of folate, same reason |
| P5P (active B6) | 50 mg | Methylation cofactor |
| Riboflavin 5’-phosphate (active B2) | low daily | MTHFR cofactor |
| Zinc | 15 mg, at night | Hormonal support; I keep an eye on copper alongside it |
| Boron | 10 mg, breakfast with food | Free testosterone / SHBG |
| Nettle root + Tongkat | breakfast | Same — SHBG |
| Vitamin D3 (+ K2) | 5000 IU, breakfast with food | Vitamin D status |
| Omega-3 | 1200 EPA / 850 DHA, dinner | Lipids and inflammation |
| Magnesium glycinate | 400 mg | Sleep and recovery |
| Niacinamide | 500 mg, morning | Methylation / NAD — note this is not the cholesterol kind of niacin |
| DIM | 100 mg enhanced-absorption, with food | Newer addition — oestrogen metabolism |
| Psyllium husk | 5 g, building to 10 g | Newest addition — aimed at my LDL; plenty of water, kept apart from other supplements |
What I’m doing about my LDL
Here’s a real example of the method, because it’s the marker most men over 40 ask about. My LDL has sat above the optimal range — not alarming, but not where I want it. So rather than panic or ignore it, I added two things with actual evidence behind them and I’m re-testing.
- Soluble fibre (psyllium husk). Around 5–10 grams of soluble fibre a day can lower LDL by roughly 5–10% by binding cholesterol in the gut before it’s absorbed. I take it with plenty of water and keep it apart from my other supplements so it doesn’t drag them along with it.
- Omega-3. Strongest for triglycerides, with a smaller hand in LDL and a good effect on the wider cardiovascular picture.
That’s the whole game: find the number that’s off, change one or two evidence-based things, leave it long enough to matter, and re-test. No guessing, no panic, no cupboard full of bottles.
The MTHFR piece
A quick note because it trips a lot of people up. MTHFR is a common gene variant that affects how efficiently you process folate and the B vitamins. If you carry it — I do — the standard forms are converted less well, so the active, methylated forms are used instead: methylfolate rather than folic acid, P5P rather than plain B6, active B2 and B12. That’s the only reason my B vitamins look the way they do. If you don’t carry the variant, you don’t need the fancy versions.
The necessary disclaimer
This is what I take, at doses worked out for my body and my results. It is not medical advice and not a plan for you. Supplements interact with medications and conditions, more is rarely better, and the only honest way to know what you need is your own panel and a conversation with your doctor. Get bloods, work out what’s actually off, and build from there.
FAQ
What supplements help lower LDL cholesterol?
The ones with real evidence are soluble fibre and omega-3. Around 5–10 grams of soluble fibre a day, like psyllium husk, can lower LDL by roughly 5–10%, and plant sterols at 2–3 grams a day can lower it 6–15%. Omega-3 helps most with triglycerides and a little with LDL. I take psyllium and omega-3 and re-test. None of it replaces diet, exercise or, if your doctor says so, medication.
Does fish oil (omega-3) lower cholesterol?
Omega-3 is strongest for lowering triglycerides, with a more modest effect on LDL. It’s also useful for general cardiovascular markers and inflammation. I take 1200 EPA / 850 DHA with dinner. It’s a foundation supplement, not a cholesterol cure on its own.
What are the best supplements for men over 40?
It depends entirely on your blood test — that’s the honest answer. The unglamorous foundation that helps most men is vitamin D, omega-3, magnesium and eating enough protein. Beyond that, test your bloods and target what’s actually off rather than buying a cupboard full of hope.
What is MTHFR, and why use methylfolate?
MTHFR is a common gene variant that affects how well you process folate and the B vitamins. If you carry it, the active, methylated forms — methylfolate, P5P, active B2 and B12 — are used in place of the standard forms, because the standard ones are converted less efficiently. That’s why my B vitamins are all in the active forms.
Does psyllium husk lower cholesterol?
Yes, modestly. About 5–10 grams of soluble fibre a day, which psyllium provides, can lower LDL by roughly 5–10% by binding cholesterol in the gut. I take it with plenty of water and keep it a couple of hours away from other supplements and any medication, and I’m re-testing to see my own number move.
Do I actually need supplements?
Not as a default. Most people should get a blood test first. Supplements fill the specific gaps a test reveals — they don’t replace food, training or sleep, and taking a pile of them on a hunch mostly produces expensive urine. Test, target the few things that are off, and re-test.