What Supplements Should Men Over 40 on TRT Take? The Baseline Stack

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The Baseline Supplement Stack for Men Over 40 on TRT

Alright, so if you're over 40, you're on testosterone, you're optimizing your GH with some type of peptide, and you're looking for the supplements to add to make sure that you're getting the best performance and the results that you're looking for for your health, I would say a baseline of supplements, assuming you're getting enough protein from whole foods, would be creatine, you can do up to 10 grams a day. That's the floor. Six things, and most of them cost less than a coffee a day.

Start with the protein line, because it matters for what comes after. If whole food protein is not already handled, no supplement on this list fixes anything, and adding powder to a diet that is short on calories and short on real food is just moving the problem around.

Creatine at up to 10 grams a day sits higher than the 3 to 5 grams most people quote, and the reason is that the standard dose was studied in younger men in shorter trials. Creatine saturates muscle and brain tissue, and saturation depends on body mass and on how much red meat you already eat, so a 210 pound man who rarely eats beef is not going to fill the same tank on 3 grams that a 160 pound man will.

Next is the multivitamin, and this is where people push back. I know there are some guys out there who say multivitamins are a scam. I don't agree, because the way I look at the multivitamin is more as almost like an insurance policy to make sure that you're getting the bare minimum of the micronutrients that your body needs.

The argument against them is fair in one narrow sense, which is that a multivitamin will not make a healthy, well fed man measurably healthier. But almost nobody eats the same way in week 9 of a cut that they did in week 1, and micronutrient intake is the first thing that falls off when calories drop or when training volume climbs, and that is the gap the multi covers.

You would add D3 with K2, this is a must. Vitamin D drives calcium absorption out of the gut, and vitamin K2 is what directs that calcium into bone rather than letting it deposit in arterial tissue, so taking high dose D on its own for years is handing your body more calcium without telling it where to put it. They work as a pair.

You could add zinc if you're looking for immune health, sexual function, sexual performance, especially semen volume, zinc helps quite a bit with that. Zinc concentrates heavily in prostatic fluid, which is where most of the volume in an ejaculate comes from, and men who sweat hard and train often lose zinc faster than men who do not.

Most people, especially in the United States, are significantly deficient in magnesium, so you always want to add a magnesium glycinate before bed. Magnesium is a cofactor in hundreds of enzyme reactions including the ones that handle ATP, and the glycinate form is bound to glycine, which absorbs well and does not pull water into the bowel the way citrate and oxide do. The before bed timing is for the glycine as much as the magnesium.

And the last thing I believe would be your omega, so your fish oil, right? You're going to want to get two to three grams of that per day, especially if you're on testosterone replacement, this is going to help manage your lipids, keep your triglycerides in check, and keep everything running smooth. That number is combined EPA and DHA, not total fish oil, so a label claiming 1000mg of fish oil with 300mg of actual omega-3s means you are taking six to ten capsules, not two.

Most of what I know about this came out of conversations in the free community, so if you want the rest of it and somewhere to ask, the men's group is here: https://www.skool.com/jh-iron-forge-brotherhood/about