Nutrition for Men Over 50

Matt Weik
May 5
4 min read

Strong. Lean. Energized. No Matter Your Age.

Things change after 50. Your body doesn’t recover as fast. Muscle is harder to maintain. And let’s not forget metabolism — it’s not quite what it used to be.

But here’s the good news: you can take control of how you age. And it all starts with what’s on your plate.

Nutrition for men over 50 plays a massive role in how you look, feel, and perform. It’s not just about eating less — it’s about eating smarter.

Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, making changes to your nutrition plan, or adding any new supplements into your current regimen.

Why Nutrition Changes After 50

Your body has different needs as you age. Hormone levels start to dip. Muscle mass naturally declines. Joint health and bone density become more important than ever.

That means the same diet you had in your 30s won’t cut it anymore.

To stay lean, strong, and energized, you need to focus on nutrient-dense foods that support recovery, hormones, and long-term health. Nutrition for men over 50 is about fueling longevity — not just weight loss.

Protein: Your Muscle-Saving MVP

One of the biggest challenges after 50 is preserving muscle mass. Sarcopenia, the age-related loss of muscle, starts to kick in — and it’s a serious threat to strength and mobility.

That’s where protein comes in.

You need more protein now than you did in your younger years. Aim for around 0.8 to 1 gram of protein per pound of body weight. So, if you weigh 180 pounds, target 145 to 180 grams of protein a day.

Spread your intake across meals. Don’t save it all for one sitting. Your body can only use so much at a time.

Lean meats, eggs, whey protein, Greek yogurt, cottage cheese, and fatty fish like salmon should be regular staples in your diet.

The Importance of Omega-3s

As you age, inflammation becomes a bigger issue. Joint pain, stiffness, and slower recovery can often be traced back to chronic low-grade inflammation.

Omega-3 fatty acids help combat that.

Found in fatty fish like salmon, sardines, and mackerel (as well as plant-based sources like chia seeds and flaxseeds), omega-3s support heart health, brain function, and joint mobility.

If you’re not eating at least two servings of fatty fish per week, consider taking a high-quality fish oil supplement. It’s one of the simplest ways to improve your overall health and longevity.

Fiber: Don’t Overlook It

Digestive health doesn’t get enough attention. But after 50, it matters more than ever.

Slower digestion, constipation, and bloating are all common complaints — and increasing your fiber intake can help solve them.

Aim for 25–30 grams of fiber daily. Load your plate with vegetables, fruits, legumes, oats, and whole grains.

Fiber doesn’t just keep you regular — it also helps manage cholesterol, stabilize blood sugar, and support a healthy gut microbiome. All crucial elements of good nutrition for men over 50.

Carb Quality Over Carb Quantity

You don’t have to cut carbs completely. But you do need to be more mindful of the types you’re eating.

Refined carbs (like white bread, sugary snacks, and soda) spike your blood sugar and promote fat gain, especially around the midsection.

Focus on complex, slow-digesting carbs like sweet potatoes, quinoa, brown rice, oats, beans, and fruit. These provide sustained energy and help support training and recovery.

If you’re staying active (and you should be), carbs are still your friend — just don’t overdo them.

Healthy Fats and Hormone Support

Testosterone naturally declines after 50, but healthy fats can help keep your hormones functioning properly.

Incorporate fats from sources like avocado, olive oil, nuts, seeds, and fatty fish. These provide essential fatty acids that support hormone production, reduce inflammation, and help with nutrient absorption.

Just watch your portions. Fats are calorie-dense, so a little goes a long way.

If you want further help with your testosterone levels, try MyoLabs DHEA-50. This potent supplement helps your body naturally boost testosterone levels, helping you look and feel your best while supporting lean muscle mass.

Micronutrients You Need More Of

You can’t overlook vitamins and minerals. Deficiencies become more common as you age — and they can impact everything from energy to immune function to mood.

Pay special attention to:

Vitamin D – Helps maintain bone health and supports immune function. Supplement with 2,000–5,000 IU daily if you’re not getting sun exposure.
Magnesium – Aids in sleep, recovery, and muscle function. Get it from leafy greens, nuts, seeds, and dark chocolate.
Zinc – Essential for immune health and testosterone. Found in red meat, pumpkin seeds, and shellfish.
Calcium – Crucial for strong bones. Get it from dairy, leafy greens, or fortified plant milks.

These aren’t optional — they’re vital parts of good nutrition for men over 50.

Water: The Forgotten Essential

Hydration often takes a backseat, but it’s just as important as any other part of your nutrition plan.

As you age, your thirst response dulls. That means you could be dehydrated without realizing it.

Drink half your body weight in ounces of water daily. More if you’re training hard or live in a hot climate.

Proper hydration helps your joints, muscles, digestion, and brain function. Don’t skip it.

Supplement Where It Makes Sense

You don’t need a shelf full of pills, but a few smart supplements can help cover the gaps.

Here are a few worth considering:

Whey protein to help hit your daily protein needs
Creatine monohydrate to maintain strength, endurance, and muscle mass
DHEA is incredibly powerful and can naturally increase your testosterone levels
Fish oil for heart, brain, and joint health
Vitamin D to support bones and immune function
Magnesium glycinate to improve sleep and recovery

Start with the basics. No need to overcomplicate it.