As a 57-year-old martial artist, I’m always looking for ways to maintain my strength, improve recovery, protect my health, and continue doing the physical activities I enjoy for as long as possible.
Over the years, I’ve experimented with a variety of supplements, combinations, and routines. I’ve added supplements, removed others, adjusted dosages, and reconsidered whether certain products were actually providing any meaningful benefit. And while I’m still refining my approach, I’ve increasingly come to believe that when it comes to supplements, less may actually be more.
My goal isn’t to take as many supplements as possible. It’s to identify a relatively small number of products that serve specific purposes, have reasonable scientific support, and complement the healthy habits I’ve already established.
Here’s what my current supplement stack looks like at 57, why I take each supplement, and which ones I’ve recently begun eliminating.
My Philosophy: Every Supplement Needs a Purpose
One thing I’ve become increasingly skeptical of is the supplement industry’s tendency to promote products as essential for virtually everyone. It seems that every few months there’s another supplement being promoted for longevity, brain health, testosterone, inflammation, or athletic performance.
Some of these products have legitimate scientific support. Others rely on preliminary research, exaggerated claims, or clever marketing. I’ve become much more selective about what I’m willing to take.
Before adding something to my routine, I try to ask myself a few questions:
- What specific benefit am I hoping to achieve?
- Is there credible scientific evidence supporting that benefit?
- Am I already getting enough of this nutrient through my diet?
- Does it duplicate something I’m already taking?
- Is the potential benefit worth the cost and inconvenience?
I also recognize that taking more supplements doesn’t necessarily translate into better health. Some nutrients can actually be harmful when consumed in excessive amounts. For me, supplementation should be about addressing specific needs rather than chasing the latest health and longevity trends.
Food First, Supplements Second
I believe that the foundation of good nutrition should always be a reasonably balanced diet. Whenever possible, I’d rather obtain vitamins, minerals, protein, and other nutrients from whole foods than from pills or powders. However, I also recognize that eating a perfectly balanced diet every single day isn’t always realistic. Like most people, I have work responsibilities, family obligations, and a schedule that doesn’t always allow me to prepare every meal exactly as I’d like.
There’s also the issue of food quality. Depending on where produce is grown, how it’s stored, and how long it spends in transit before reaching supermarket shelves, some nutrients can diminish over time. Of course, this varies considerably depending on the food and nutrient, and doesn’t mean that supermarket produce isn’t nutritious.
Nevertheless, these considerations have led me to view supplements as a practical way to help fill occasional nutritional gaps. They’re not a substitute for a healthy diet, but they can sometimes complement one.
1. Multivitamin: My Nutritional Safety Net
Example: MegaFood Advanced Multivitamin for Men 55+
If I had to choose one supplement to serve as the foundation of my daily routine, it would probably be a good-quality multivitamin. I’ve used products such as MegaFood Advanced Multivitamin for Men 55+, which is formulated with the nutritional needs of older men in mind.
My reasoning is straightforward. Even though I make an effort to eat a balanced diet, I know there are days when my nutritional intake isn’t ideal. A multivitamin provides an additional source of several important vitamins and minerals, helping cover potential gaps.
I particularly appreciate having vitamins such as B12 and D, along with minerals like zinc, included in one product rather than having to take several separate supplements.
That said, I don’t assume that a multivitamin provides everything my body needs. It doesn’t replace adequate protein, fiber, essential fatty acids, or the many beneficial compounds found in whole foods. And whether it adequately covers a particular nutrient depends on the formulation and my individual requirements. There’s also limited evidence that taking a multivitamin prevents major chronic diseases in otherwise healthy adults.
Why I take it: Convenience and nutritional coverage, particularly on days when my diet falls short.
2. Creatine Monohydrate: Strength, Recovery, and Potential Brain Health Benefits
Example: Nutricost Micronized Creatine Monohydrate Powder
Creatine monohydrate is probably one of the most interesting supplements I take. It’s also one of the most extensively researched sports supplements available.
For decades, creatine has been associated primarily with bodybuilding and strength training. However, its potential benefits extend beyond simply helping people lift heavier weights.
Creatine helps replenish ATP, the molecule that provides energy for muscular contractions and many other cellular processes. Supplementation can improve performance during repeated bouts of high-intensity exercise and, when combined with resistance training, can support gains in strength and lean muscle mass.
As someone who wants to remain physically capable well into older age, I find those benefits particularly appealing.
Why Creatine Interests Me Beyond Muscle Strength
What has really captured my attention in recent years is the growing body of research examining creatine’s potential effects on the brain.
The brain requires substantial amounts of energy, and creatine plays a role in maintaining cellular energy availability. Researchers have been investigating whether creatine supplementation might support certain aspects of cognitive performance, particularly under conditions of stress or sleep deprivation.
I’ve personally found creatine interesting in the context of nights when I haven’t slept particularly well. I take it partly with the hope that it may help support mental performance and recovery under those circumstances.
Some preliminary studies have reported cognitive benefits, although the findings are mixed, and it’s not yet clear how consistently those benefits translate to everyday life. There’s also growing scientific interest in whether creatine might play a role in protecting brain health as we age.
This is particularly meaningful to me because I’ve seen dementia affect more than one elderly relative. Watching someone experience cognitive decline makes you appreciate just how important maintaining brain health really is.
However, it’s important to distinguish promising research from established medical benefits. Creatine has not been proven to prevent dementia or age-related cognitive decline, and research in this area remains preliminary. Nevertheless, it’s an area of research I’ll be following closely.
Why I Choose Basic Creatine Monohydrate
I don’t see much reason to purchase expensive or elaborate creatine formulations.
Products such as Nutricost Micronized Creatine Monohydrate Powder are straightforward, relatively inexpensive, easy to mix into a drink, and widely reviewed by consumers. Creatine monohydrate is also the form with the strongest body of scientific evidence behind it.
For most healthy adults who choose to supplement, a typical maintenance amount studied is approximately 3–5 grams daily, although individual circumstances and medical considerations matter.
Why I take it: To support strength and high-intensity exercise performance, with an additional interest in its potential cognitive benefits.
3. Collagen Peptides: Supporting Healthy Connective Tissue
Examples: Sports Research Collagen Peptides Protein Powder and Vital Vitamins Multi Collagen Peptides Complex
Collagen is another supplement I’ve been particularly interested in, although my reasons for taking it are somewhat different from those for creatine. Collagen is an important structural protein found throughout the body, including in tendons, ligaments, cartilage, bones, skin, and other connective tissues.
As we age, changes in collagen production and connective tissue structure can affect how our bodies respond to physical stress and recover from injuries. For someone who practices martial arts and regularly engages in strength and conditioning exercises, maintaining healthy connective tissue is particularly important.
Why I Started Taking Collagen After Hernia Surgery
My interest in collagen supplementation became more personal following my hernia surgery in 2025.
One of the things I became increasingly interested in during recovery was how the body produces and organizes collagen as damaged tissue heals. Collagen plays a major role in wound healing and scar formation, and the quality and organization of newly formed connective tissue can influence its mechanical properties.
I began taking collagen peptides with the hope that providing my body with additional collagen-derived amino acids might support the healing process.
However, I want to be very clear about something:
There is insufficient clinical evidence demonstrating that taking collagen peptides after hernia surgery improves surgical healing, produces stronger scar tissue, or reduces the risk of recurrence.
I don’t know whether collagen supplementation has had any meaningful effect on my recovery, and I wouldn’t suggest that anyone rely on it for that purpose.
Still, given my interest in connective tissue health, I decided to continue taking it.
What About Collagen for Joints, Bones, Skin, and Nails?
Some studies suggest that collagen peptides may offer modest benefits for certain measures of skin health and joint discomfort, although the evidence varies in quality and consistency. Research into potential benefits for tendons, ligaments, bones, and nails is less conclusive.
I also recognize that consuming collagen doesn’t mean that the collagen goes directly to my tendons, ligaments, or surgical scar. The body digests collagen into peptides and amino acids, which it then uses according to its needs.
For now, I view collagen as a potentially useful addition to my routine rather than an essential supplement with guaranteed benefits. And I continue to believe that progressive strength training, appropriate recovery, and adequate overall nutrition are more important than any collagen powder.
Why I take it: As a possible complement to my strength and conditioning routine, with the hope that it may support connective tissue health.
4. Magnesium: The Supplement I Notice Most
Example: MegaFood Magnesium Glycinate, Malate, Citrate 300 mg
Of all the supplements I’ve experimented with, magnesium is the one for which I’ve noticed the most immediate and consistent difference.
I’ve dealt with sleep issues for many years, and getting a good night’s sleep hasn’t always been easy. However, when I take magnesium glycinate regularly, I often notice a significant improvement in how well I sleep.
I tend to sleep through the night more consistently, wake up less frequently, and feel more refreshed and well rested in the morning. For me, that’s a meaningful benefit.
Sleep plays such an important role in physical recovery, mental performance, emotional regulation, and overall health that anything which genuinely improves my sleep quality deserves serious consideration.
Why Magnesium May Help With Sleep
Magnesium is involved in hundreds of biochemical processes throughout the body, including those related to nerve signaling, muscle function, and energy metabolism. It also plays a role in systems involved in relaxation and sleep regulation.
Magnesium glycinate is a popular form because it is generally well tolerated, although evidence that it is specifically superior to other magnesium forms for improving sleep remains limited. Some research suggests magnesium supplementation may modestly improve certain sleep outcomes, but studies have been relatively small and the overall evidence remains inconclusive.
It’s also worth noting that a supplement containing magnesium glycinate, malate, and citrate is not identical to taking magnesium glycinate alone. Nevertheless, my personal experience has been positive enough that magnesium remains part of my routine.
I don’t interpret that experience as proof that magnesium will improve everyone’s sleep, but it’s one of the few supplements where I’ve noticed a difference that I can actually feel.
Why I take it: To support sleep quality, which in turn helps me feel better prepared for training and daily activities.
5. Supplements I’m Experimenting With Eliminating
Over the years, I’ve also taken various combinations of vitamin D, B vitamins, zinc, and fish oil. These are all nutrients that serve important functions in the body. However, I’ve increasingly questioned whether I need to supplement them separately when I’m already obtaining them through food or my multivitamin.
Vitamin D
Vitamin D plays an important role in bone health, muscle function, and other physiological processes.
I spend a fair amount of time outdoors and try to get regular sunlight exposure. I also obtain vitamin D through my multivitamin. However, sunlight exposure doesn’t necessarily guarantee adequate vitamin D levels, particularly during winter or at northern latitudes.
For now, I’m reconsidering whether I need a separate vitamin D supplement, with the understanding that my actual requirements may depend on my diet, risk factors, and blood levels.
B Vitamins
B vitamins are essential for energy metabolism, nervous system function, and many other processes.
Since my multivitamin already contains several B vitamins, I’ve been questioning the need to take additional B-complex supplements. Unless there’s a specific deficiency or medical reason for doing so, taking large amounts of additional B vitamins may offer little benefit.
In some cases, excessive intake of particular B vitamins, such as vitamin B6, can even cause harm.
Zinc
Zinc is important for immune function, wound healing, and numerous cellular processes. However, more isn’t necessarily better.
My multivitamin already provides zinc, and I also obtain it through my diet. Taking additional zinc without a demonstrated need can lead to excessive intake and potentially interfere with copper balance.
For that reason, I’m currently experimenting with eliminating separate zinc supplementation.
Fish Oil
Fish oil supplements are widely promoted for cardiovascular health, inflammation, and general wellness.
I eat fatty fish regularly, which provides omega-3 fatty acids naturally, along with protein and other valuable nutrients. That has led me to reconsider whether I need additional fish oil capsules.
Although omega-3 fatty acids have important physiological roles, the benefits of fish oil supplementation vary depending on the individual, dose, and intended outcome. For someone who already consumes fatty fish regularly, additional supplementation may not provide a meaningful benefit.
Of course, there are medical circumstances in which specific omega-3 formulations may be appropriate, so this isn’t a blanket recommendation to stop taking them.
My current approach: Avoid unnecessary duplication and focus on obtaining these nutrients through my diet and multivitamin whenever possible.
The Bigger Picture: Supplements Are Only a Small Part of Healthy Aging
One of the things I’ve learned through years of martial arts training is that there’s no substitute for consistent physical activity. At 57, I believe the most important things I can do to preserve my strength, mobility, and independence have relatively little to do with supplements.
Regular resistance training helps maintain muscle mass and strength. Martial arts training challenges coordination, balance, reaction time, cardiovascular fitness, and problem-solving ability. Walking provides accessible cardiovascular activity and helps counteract the effects of spending too much time sitting.
Adequate protein and a balanced diet provide the raw materials needed for maintaining and repairing tissue. And sufficient sleep allows the body and brain to recover from the demands of everyday life. Supplements may support some of these processes, but they can’t replace them.
I would much rather spend my time and money maintaining a consistent training routine and eating nutritious food than purchasing an ever-expanding collection of supplements.
My Supplement Philosophy at 57: Keep It Simple
If there’s one thing I’ve learned from experimenting with supplements over the years, it’s that I don’t need to take everything that might offer a potential benefit.
I’ve become increasingly comfortable eliminating products that don’t serve a clear purpose.
At the moment, my supplement routine is centered around four basic categories:
- A multivitamin to help cover occasional nutritional gaps.
- Creatine monohydrate to support strength and exercise performance, with an interest in its potential cognitive benefits.
- Collagen peptides as a possible complement to connective tissue health and my ongoing strength and conditioning work.
- Magnesium because I’ve personally noticed improvements in my sleep quality.
Even this routine isn’t necessarily permanent.
As new research emerges, my nutritional needs change, or I gain more experience with individual supplements, I’ll continue refining what I take.
I also think it’s important to consider medications, medical conditions, and potential interactions before adding supplements. Products that are generally well tolerated aren’t necessarily appropriate for everyone.
Ultimately, my goal isn’t to build the perfect supplement stack.
It’s to remain healthy, strong, mentally sharp, and physically capable for as many years as possible.
And at 57, I’m increasingly convinced that the best supplement routine is the simplest one that addresses your actual needs, rather than the one containing the most products.
Disclaimer: This article reflects my personal experience and is intended for informational purposes only. It is not medical advice. Supplement needs vary based on diet, medications, medical history, and individual health conditions. Consult a qualified healthcare professional before starting, stopping, or changing a supplement regimen, particularly if you take prescription medications or have an underlying medical condition.
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