Essential Supplements and Optimal Dosing for Adults Over 40

Supplement	Primary Benefits	Suggested Daily Dosage (Men/Women 40+)	Notes
Vitamin D3	Bone health, immune support, mood	1,000–2,000 IU	Higher doses (up to 5,000 IU) may be needed if deficient. Best with K2.
Vitamin K2 (MK-7)	Works with D3 to support calcium metabolism	90–180 mcg	Essential if taking Vitamin D.
Magnesium (Glycinate)	Sleep, muscle, heart, nerve function	200–400 mg	Glycinate is gentle and relaxing. Avoid oxide form.
Omega-3 (Fish Oil)	Brain, heart, joints, inflammation	1,000–2,000 mg EPA+DHA	Choose molecularly distilled for purity.
Multivitamin	General wellness & micronutrient insurance	As directed (typically 1/day)	Use age-specific formulas (e.g. 40+, 50+).
Collagen Peptides	Skin, joints, hair, nails	10–20 grams	Best taken on empty stomach or with Vitamin C.
Probiotics	Gut health, immunity, digestion	10–50 billion CFUs	Rotate strains or use a multi-strain product.
Creatine Monohydrate	Muscle retention, brain aging, energy	3–5 grams	Safe for daily use; take with water.
Turmeric / Curcumin	Inflammation, joints, antioxidant	500–1,000 mg with black pepper (BioPerine)	Take with food to enhance absorption.
Ashwagandha (KSM-66)	Stress, sleep, cortisol balance	300–600 mg	Take in morning or before bed for stress relief.
NMN / NR	Cellular aging, NAD+ booster	NMN: 250–500 mg / NR: 300–600 mg	Take in the morning. Popular in longevity protocols.
Resveratrol	Anti-aging, cardiovascular health	100–250 mg	Often paired with NMN. Choose micronized for better absorption.
Quercetin	Antioxidant, senolytic support, allergy aid	500–1,000 mg	Take with fat for absorption. Often cycled (e.g., 5 days on, 2 off).
Berberine	Blood sugar, metabolism, gut support	500 mg 2–3x/day before meals	Mimics Metformin. Monitor if taking blood sugar meds.