If you were born between 1965 and 1980, you’re part of Generation X, which means you’re now in your 40s or 50s—a stage of life that’s as demanding as it is defining. Careers may still be at full speed, kids and teens still may need your undivided attention, and aging parents may rely on you, too. It’s a lot to balance, and can often leave your own health at the bottom of the priority list.
Here’s the conundrum: Hormonal, metabolic, and other shifts of midlife make focusing on your well-being more important than ever. Muscle naturally begins to decline, metabolism slows, and bone density and cardiovascular health need extra care right now, explains functional nutritional therapy practitioner Tansy Rodgers, F.N.T.P. “If you don’t take the proper action to safeguard your health, stress, poor sleep, and nutrition gaps can compound, showing up as weight gain, brain fog, or energy crashes,” she says.
The good news? Midlife is a powerful window to build resilience and protect “the big three”: muscle, metabolism, and mood, says Jerry Bailey, D.C., LA.c., certified nutritionist, acupuncturist, chiropractor, and functional medicine physician with Lakeside Holistic Health.
Supplements can be a helpful part of your game plan. “They’re not a replacement for sleep, nutrition, or movement, but they can help fill critical gaps and give your body the extra support it needs during this transition,” Bailey says.
In this guide, we’ll break down the top supplements for Gen X and how to weave them into your daily routine safely and effectively.
- ABOUT OUR EXPERTS: Tansy Rodgers, F.N.T.P., is a functional nutritional therapy practitioner. Sunjya Schweig, M.D., is an integrative family physician and founder of California Center for Functional Medicine.
What Are Gen Xers’ Health Needs?
Right now, Gen X’s top priorities should be keeping the basics—your muscles, metabolism, mood, heart, and brain—strong, according to Sunjya Schweig, M.D., integrative family physician and Founder at California Center for Functional Medicine.
The heart is a big one: One recent study published in Neurology Journals tracked more than 316,000 middle‑aged adults over nearly five years and found that participants with poor cardiovascular health were more than twice as likely to develop serious brain-related conditions (stroke, dementia, or late-life depression) as those with optimal scores.
Read More: 6 Early Warning Signs Of Cognitive Decline—And What You Can Do
Equally important is maintaining muscle mass and bone strength, which is best achieved through a regimen of resistance training and consuming adequate amounts of protein, according to Schweig. One study published in BMC Women’s Health put middle-aged women (40 to 60 years old) through a 20-week free-weight resistance training program and found significant improvements in muscle mass and strength for pre- and post-menopausal women. Of course, men also need to keep a close eye on muscle mass in this life stage, too.
Maintaining lean muscle tissue also comes with the benefit of better blood sugar control and metabolic health, notes Schweig.
The Best Supplements for Gen Xers
While healthy lifestyle habits lead the way, experts note that the right supplements can give Gen Xers an extra edge. Here’s what they recommend adding to your routine.
1. Methylated B Vitamins
The B vitamins are critical for supporting energy metabolism and cognitive health, while also helping you maintain a balanced mood. Since energy dips, brain fog, and mood changes are all common in your 40s and 50s, Lane recommends supplementing with a methylated B-vitamin complex.
Methylated B vitamins (think B12, B6, and folate) are in their active form, making them easy to absorb and use. They are especially beneficial for people with genetic variations (like MTHFR) that make processing regular folate harder, explains Lane. Research has shown methylated B vitamins can support energy production, brain health, and red blood cell formation.
2. Protein
Protein is one of the most important nutrients to keep on your radar in your 40s and 50s, since muscle naturally starts to decline with age. Getting enough protein supports your metabolism, bone strength, joint health, overall energy, and weight management, too, explains Lane.
That’s where a protein powder comes in. Lane’s go-to supplement recommendation is whey protein, which is ideal for quick absorption. “If you’re looking for a plant-based option, pea protein is a great choice,” she says. “Just be sure to choose a high-quality powder without a lot of added sugar, and if you have kidney concerns, check with your doctor before increasing your intake.”
Read More: How To Never Be Caught Without Enough Protein
Lane recommends aiming for 20 to 30 grams per serving, once or twice per day, depending on your dietary intake. (Research shows a daily intake of 0.54 to 0.68 grams of protein per pound of body weight helps ward off age-related muscle mass loss.)
3. Omega-3 Fatty Acids (EPA & DHA)
Omega-3 fatty acids are especially beneficial in midlife because they address two areas of health that typically become top-priority during these years: cardiovascular protection and cognitive health. The two main types, EPA and DHA (found in fish oil), help lower triglycerides, keep blood vessels functioning smoothly, and support overall cardiovascular function—all of which reduce your risk of heart disease, which tends to creep up in your 40s and 50s.
“DHA, in particular, is key for brain function, helping with memory, focus, and long-term cognitive health,” says Schweig. He recommends 1,000 to 2,000 milligrams of combined EPA and DHA daily for general support, ideally from a high-quality, third-party tested fish oil supplement taken with food. “Many people also notice perks like steadier moods and less joint stiffness when they’re consistent,” he says. If you’re on blood thinners, prepping for surgery, or have a fish allergy, it’s best to check with your doctor first, per the National Center for Complementary and Integrative Medicine.
4. Vitamin D
Bone density naturally starts to decline in your 40s and 50s (and even faster during perimenopause and menopause for women, per the Endocrine Society). Luckily, the sunshine vitamin can help your body absorb calcium to keep your bones strong while supporting your immune system, balancing blood sugar, and even boosting your mood, according to Schweig.
“Because natural vitamin D production decreases with age and many people don’t get enough from food or sun alone, supplementation can make a real difference,” he says. “Most adults do well with 1,000 to 2,000 IU of vitamin D3 daily (sometimes paired with vitamin K2 for added bone support), though it’s best to personalize your dose with lab testing.”
Just don’t overdo it here, as too much can cause issues like kidney stones. Schweig recommends sticking with quality supplements and checking in with your healthcare provider if you’re on medications or have health conditions that affect calcium levels.
5. Magnesium
Magnesium is vital for balancing blood sugar levels, relaxing muscles, aiding in restful sleep, and even keeping stress levels in check. Unfortunately, many adults are low in magnesium, which can show up as anything from muscle cramps and fatigue to poor sleep and chronic aches, warns Schweig.
As Gen Xers try to balance career, caregiving, and other midlife stressors, they may end up low in magnesium (yep, stress depletes this vital mineral). Additionally, hormone shifts in your 40s and 50s (especially for women) can impact both sleep quality and bone health, two areas in which magnesium plays a key role.
Magnesium comes in a variety of forms, each with its own benefit. Try magnesium glycinate for calm and sleep, magnesium taurate for heart support, and magnesium malate for energy and muscle recovery, says Schweig. Most folks do well with between 200 and 400 milligrams per day. “Be sure to take magnesium a few hours away from certain meds (like antibiotics or thyroid prescriptions), and talk to your doctor if you have kidney issues,” he says.
6. Creatine
Of all the supplements found to be most effective for keeping muscles strong and energy levels steady through the decades, creatine is at the very top. “While it’s often associated with bodybuilders, creatine is valuable for any Gen Xer because it helps preserve muscle mass, support brain health, and improve recovery—all key as metabolism naturally slows in your 40s and 50s,” says Bailey. “A daily dose of three to five grams of plain creatine monohydrate is typically recommended, and consistency matters more than timing.”
Read More: 7 Benefits Of Creatine Women Should Know About
It’s safe for most people, though if you have kidney issues or take kidney-related medications, it’s best to check with your doctor first.
7. CoQ10
CoQ10 (short for coenzyme Q10) is a substance your body naturally produces that helps every cell produce energy. Found in the mitochondria, it helps turn food into energy that your body can use. Unfortunately, your body produces less CoQ10 as you age, which is why supplementation can be useful as you approach midlife. Certain medications, particularly statins, can also deplete CoQ10 levels.
“Supplementing with 100 to 200 milligrams of CoQ10 (especially a highly absorbable form called Ubiquinol) daily can help restore energy, support heart health, and ease statin-related side effects,” says Schweig. “Because it’s fat-soluble, it’s best taken with a meal that contains healthy fats.”
CoQ10 is well tolerated by most; however, anyone on blood thinners like warfarin should check with their doctor before starting, he adds.