What supplements should a 40 year old male be taking?

Supplements can play a role in supporting overall health and hormone balance, especially as men age. For a 40-year-old male, recommendations based on insights from the Huberman Lab include:

1. Zinc, Magnesium, and Vitamin D: These are crucial for supporting testosterone and estrogen balance. Deficiencies in these nutrients can negatively impact hormone production. It's advised to get blood work done to tailor supplementation to individual needs 1.

2. Tongkat Ali: At a dosage of around 400 mg per day, Tongkat Ali can help increase free testosterone by lowering sex hormone-binding globulin. It also influences luteinizing hormone, which can slightly boost libido 2.

3. Creatine: This supplement can enhance muscle growth and repair, support cognitive function, and slightly raise testosterone levels. Despite concerns about hair loss related to increased DHT (dihydrotestosterone), Creatine doesn't significantly elevate androgen levels beyond what's naturally inclined 3.

   • 

     1

     Hormone Optimization Insights

     01:33:13
   • 

     2

     Fertility Supplements

     04:03:04
   • 

     3

     Creatine and Hormones

     01:01:02

4. Shilajit: Known for improving sperm quality and libido, Shilajit can be taken at about 250 mg twice per day 2.

Andrew Huberman emphasizes starting with lifestyle basics such as quality sleep, exercise, and proper nutrition before adding supplements. Always consult with a healthcare provider before starting any new supplement regimen, particularly to personalize doses and ensure compatibility with individual health needs.