While he was once the epitome of bodybuilding’s Golden Age, these days Arnold adamantly focuses on longevity.
The seven-time Mr. Olympia, now 78, isn’t aiming for competition glory or stage-ready size.
He is instead shooting for things that genuinely contribute to long-term function, strength, and health. Recently, Schwarzenegger revealed his current supplement philosophy, outlining the three items he feels truly merit inclusion in a daily routine.
His message is straightforward and well-considered, supported by current research and rooted in decades of experience.
According to Arnold, there are three supplements that deserve their place at the top. Instead of starting with a list of things that don’t work, he goes straight to the point and points out what is proven to work over the last 30 or so years.
The top 3 supplements on his list are are creatine, protein and vitamin D3.
Protein is number one on the list
At the top of the list is protein, and Arnold is sure that its significance goes well beyond appearance. He says that although protein is frequently presented only as a tool for developing muscle, this perspective completely ignores the wider picture.
Although it’s simple to assume that protein is simply used to build muscle, it has many other uses. Each and every cell in your body is made of protein. It is the secret to form, structure, and function and is found in your tissues, hormones, and enzymes.
Related: The Importance of Protein
Protein is necessary, so while you don’t have to consume it in excess, you should give it priority.
Schwarzenegger cited a thorough analysis of the data demonstrating quantifiable gains in muscle fiber size, lean mass, and strength for individuals who use the right supplements.
Strength, fat-free mass, and muscle fiber size are all markedly increased by protein supplementation, according to the most thorough meta-analysis of the topic (49 randomized controlled trials, 1,863 participants).
About 1.6 to 2.2 grams per kilogram of body weight per day, or 0.7 to 1 gram per pound, is where benefits plateau. It doesn’t add much to go higher. Additionally, 1.2 grams per kilogram can be sufficient if you’re not active.
Crucially, Schwarzenegger emphasizes that consistency is more important than labeling and minimizes the craze for protein sources.
The most researched type is whey protein isolate, however achieving the daily goal is more important than the source. You don’t need a supplement if you’d rather to obtain it from entire foods. However, adding protein powder is preferable to depriving your body of what it needs if you’re not receiving enough.
Related: The Ultimate Guide to Protein Supplements
Creatine takes the second place on the list
The second supplement on the list is creatine monohydrate. Arnold’s support stems from the overwhelming amount of research that has been done on the subject, not from its novelty. “Over the years, the research has been so consistent,” Schwarzenegger says.
143 randomized controlled studies were included in the largest body-composition meta-analysis on creatine, which revealed decreases in body fat percentage and increases in body mass and fat-free mass.
The notion that creatine is solely beneficial for young athletes is also called into question by more recent research, he added. A 2024 meta-analysis of 23 studies found that creatine plus resistance training increased upper-body and lower-body strength,” Schwarzenegger says.
According to a 2025 assessment, these advantages go far beyond young athletes. Creatine is one of the most scientifically supported strategies for aging well because it has been shown to significantly increase strength in older trainees.
The dosing should be kept pretty straightforward. If you want strength or muscle, take five grams daily. Ten to twenty grams daily for cognitive preservation. Because that is where the science is headed, stay with creatine monohydrate. No fancy forms are required.
Vitamin D
Last but not leas on the list is Vitamin D.
There are significant benefits to taking vitamin D. A growing body of research points to lower all-cause mortality, improved immunological function (especially against upper respiratory infections), and decreased cancer mortality.
Related: Vitamin D Supplementation May Slow Biological Aging, Study Finds
Schwarzenegger advises taking a measured approach rather than speculating, saying: “The recommendation is straightforward: get tested.” Take 1,000–3,000 IU per day as a supplement if your level is less than 30 ng/mL. Or give fatty fish and sunshine priority.
Related:
Natural Sources of Creatine ; Creatine Rich Food List
7 Signs Of Vitamin D Deficiency
