The best supplements to take can seem like a puzzle with so many options and variety.

Several studies and researchers have identified two of the most important ones for men over 50 years old.

Men and women differ in their nutritional needs, and once again certain supplements prove essential to their needs.

Magnesium is involved in hundreds of biochemical processes throughout the body including energy production, blood pressure control, and healthy bone development for men over 50. The supplement is also necessary to transport calcium and potassium through cell growth.

A study found that taking magnesium supplements in middle age can help protect bones.

British scientists said the pills may be the key to lowering rates of the most preventable cause of disability in middle-aged and older people.

They also found that men need to consume more magnesium than women.

Dr Setor Konutsur, from the University of Bristol, said: “As people get older it becomes more difficult to absorb magnesium. But they don’t show any symptoms until they break a bone.”

Most people get the magnesium they need from their diet, which is found in many foods including leafy green vegetables, fish, meat, dairy products, nuts, brown rice and whole-grain bread.

Everyone also needs calcium to keep bones strong. It is especially important for the elderly, as the mineral can leak from the bones.

The loss of calcium weakens the bones and makes them more likely to fracture.

As men get older, more bone loss occurs rather than bone buildup. The small holes inside the bone grow, and the hard outer layer becomes thinner.

“One-third of hip fractures occur in men, yet the problem of osteoporosis in men is underestimated or ignored,” said Dr. Eric Orwell, a research physician who studies osteoporosis at Oregon Health & Science University.