Top Nine Supplements For Men: Which Should You Take?
Supplements for Men - updated January 2021
MMen have unique nutritional requirements that need to be met to stay healthy and fit. One of the best ways to ensure that you get the necessary amounts of each nutrient your body needs is through eating a balanced, well-rounded diet. However, there are some things you cannot get from diet alone, and if you have specific food restrictions, it can be hard to get everything your body needs. Products like our natural supplements can help you protect your body and keep it feeling and looking great.
There are some health considerations that men need to keep in mind as they age. Supplements can proactively strengthen your cells and revitalize various systems, including your heart health and cognition. We will highlight the most valuable supplements for men.
The Best Supplements For Men's Overall Health and Wellbeing
General health is important and will make it easier to slow age-related conditions and proactively protect against certain conditions while keeping you feeling your best. They can improve heart health, strengthen muscles, and clear up skin.
Here are our best male supplements to address specific health concerns, vitamin deficiencies, or improve overall wellness.
Multivitamins
Most men get their essential vitamins and minerals through daily balanced meals. However, some nutrients are hard to get in proper quantities through food alone. There may also be dietary restrictions or other considerations that make it impossible to get all essential nutrients. This is where multivitamins come into the picture. They have everything you need to keep your body functioning normally. Multivitamins are often prescribed to fill in the gaps for people who are deficient in several vitamins or those who need a little help meeting requirements.
Benefits
A multivitamin's primary benefit includes tailored amounts of essential nutrients since men and women need slightly different amounts of some ingredients. Most people are missing at least a few necessary elements commonly found in multivitamins like magnesium, zinc, or Vitamin D.
Dosage
You will want to follow the dosage on the product you buy and consult with your doctor before taking new multivitamins to ensure they will not interact with your current vitamins or medications. The standard daily dose for a multivitamin is 2,000 International Units (IU's).
Fish Oil and Omega-3 Fatty Acids
There are many ways that fatty acids from fish oil can improve your health, and this is primarily due to the omega-3 fatty acids found in it. This product comes from the fat or oil of fish include tuna, herring, or mackerel. Taking fish oil or an omega-3 supplement may be necessary if you do not eat many fish, nut seeds, or planet oils in your regular diet. According to the National Institutes of Health Office of Dietary Supplements, an adult needs at least 90 mg of omega-3 fatty acids each day which is approximately how much you would get from a standard fish oil or omega-3 supplement.
Benefits
These essential nutrients help with cognitive function, joint support, and cardiovascular health. The fatty acids play a part in regulating triglyceride levels which can control your cholesterol. Fish oil also has significant anti-inflammatory properties making it excellent for improving joint flexibility. There is also some indication that it can help combat depression and other mood disorders in some individuals.
Dosage
Around 100mg of fish oil per day is enough to keep your body functioning correctly. You will want to speak with your doctor about doses and possible drug interactions before taking fatty acids.
Probiotics
Probiotics can come from several different sources, and their effectiveness, side effects, and benefits will vary slightly depending on where they originated. They are all made of "good bacteria," which is vital for gut health and a number of other essential body systems. These tiny living organisms are found in fermented foods like yogurt, kefir, kimchi, and some cheeses. Probiotics work to balance the amount and types of bacteria living inside of you, and they are also excellent antioxidants.
Benefits
"Bad bacteria" can start to take over in your digestive system if you do not regularly get probiotics through either a food source or supplement. Some of the primary health benefits include treating irritable bowel and other digestive issues, improving mood, decreasing the risk of heart disease, and reducing some allergic responses.
Dosage
The National Institutes of Health Office of Dietary Supplements recommends taking probiotics to treat digestional distress, but there are no limitations placed on dosage. Ask a medical doctor for advice on when to take probiotics and how much you will need for the ideal results.
The Best Supplements for Common Vitamin Deficiencies in Men
Many people suffer from various vitamin and mineral deficiencies without even knowing it. You may not recognize the symptoms of nutrients that are commonly lacking from everyday meals. Below are a number of the most common deficiencies that men experience. If you believe that you may have a vitamin or mineral deficiency, you should discuss it with your doctor so that they can instruct you on the proper supplement dose for your health needs.
Vitamin D
This essential vitamin is needed for bone growth and aids in the absorption of calcium. There is also evidence that taking this vitamin can lower instances of cancer mortality. It can be found in foods, but a large portion of our daily vitamin D needs can be absorbed through the skin from sunlight. According to the National Institutes of Health Department of Dietary Supplements, over 92% of all men, women, and children ingest less than the recommended daily dose of vitamin D. This makes it very easy to become deficient. A supplement can fill in the gap in the amount you get through sunlight and food to ensure you get enough each day.
Symptoms of Deficiency
The symptoms of vitamin D deficiency include the following.
- Tiredness
- Bone pain
- Muscle cramps or weakness
- Mood changes
- Development of depression
- In severe cases, thin, brittle, or misshapen bones
- Wounds may not heal at the normal speed
Some people are prone to vitamin D deficiency. If you can identify with one of the demographics listed below, you may benefit from a vitamin D supplement. Speak with your doctor or a medical professional if you believe you are deficient.
- As we age, our skin can absorb less vitamin D, so elderly adults are more likely to be deficient
- Melanin in the skin may interfere with vitamin D absorption, so individuals with darker skin may be more prone to deficiencies
- Vitamin D is fat-soluble, so anyone with limited ability to absorb fat will not get enough through their diet
- Anyone who is obese, morbidly obese, or recently gone through weight-loss surgery
Benefits
According to the National Institutes of Health Department of Dietary Supplements, Vitamin D is essential and benefits the following areas.
The recommended dose for adult men is 600-800 IUs. You should always consult your doctor to make sure you are getting enough of this critical vitamin. Some people may require higher doses if they have trouble absorbing fat, while others may need less to meet the daily goal.
Dosage
Magnesium
This common mineral can be found in many foods, including fruits, vegetables, beans, legumes, nuts, poultry, seafood, whole grains, milk, and some oils. Although it is prevalent in various popular foods, the National Institutes of Health Department of Dietary Supplements reports that your body actually absorbs only around 30% of the magnesium you get through food. A daily supplement can make sure you get enough to meet the daily requirements.
Symptoms of Deficiency
The majority of magnesium deficiency goes undiagnosed in men, even though it can contribute to various severe side effects and conditions like those listed below.
- Migraine
- Hypertension
- Cardiovascular disease
- Type II Diabetes
- Osteoporosis
Some people are more prone to magnesium deficiency than others. They include the following.
- Anyone with intestinal issues such as Crohn's disease
- People who have been diagnosed with Type II Diabetes
- Anyone experiencing current or recent alcohol dependence
- As we age, magnesium becomes more challenging for the body to absorb, so elderly men are often deficient
Benefits
Magnesium contributes to over 300 enzyme processes within the body, which means that it is essential you get the proper daily amount. Some of the benefits and basic functions that include magnesium are listed here.
- Aids in protein synthesis, muscle and nerve function, blood pressure regulation, and blood glucose control
- Improves exercise performance, weight loss, and energy levels
- It is a natural anti-inflammatory
- Can reduce insulin reduction in some individuals
- Prevents some migraines
Dosage
Men should get around 400mg of magnesium each day to maintain the proper function of all systems that require this mineral.
The Best Supplements for Men's Leading Health Concerns
Men have unique health conditions and concerns that can impact them at various stages of their life. Some are age-related, while others can be affected by general health or fitness level. The following supplements provide a natural treatment and preventative measure for many of these health concerns.
Coenzyme Q10 (CoQ10)
CoQ10 is a compound that plays an integral part in multiple key body functions like the neurological and cardiovascular systems. It is primarily responsible for creating energy within the cells of the body. This makes it an excellent tool for weight loss, exercise, and general health.
Symptoms of Deficiency
According to the United States National Library of Medicine, CoQ10 deficiency can lead to several kidney, brain, or muscle issues. Symptoms may include the following.
- Fatigue
- Extreme muscle weakness, painful muscle spasms, and stiffness
- Cognitive issues
- Vision loss and abnormal eye movement
- In rare cases seizures
Benefits
The benefits of taking a CoQ10 supplement include those listed below.
- Improve heart function and decreases the risk of heart failure
- It works as a powerful antioxidant and limits the damage of free radicals
- Can reduce the risk of infertility and improve sperm health
- Topical application of CoQ10 is known to protect against skin damage
- Prevents migraine
- It is a natural anti-inflammatory
- Enhances the results of workouts and decreases oxidative damage
- It helps balance blood sugar levels
- It May help prevent some cancers
- Can improve cognitive function
- Protects the lungs against inflammation
Dosage
Men should speak with a medical professional before taking CoQ10 because the dosage can be between 90-600mg depending on various factors.
Saw Palmetto
Saw Palmetto Saw palmetto is an incredibly common male supplement because it is often used to treat specific conditions or their symptoms, such as male pattern baldness and Benign Prostatic Hyperplasia (BPH).
Benefits
Below are some health issues that can be reduced or eliminated by taking saw palmetto.
- Age-related hair loss
- Urinary issues caused by prostate enlargement
- Chronic pelvic pain
- Migraines
- Improves reproductive health
Dosage
Follow any instructions that come with the product and speak with your doctor before taking saw palmetto. The most common daily dosage for men is between 160-320mg.
Testosterone
The National Institutes of Health states that testosterone supplements improve a wide range of male health issues. This male sex hormone becomes harder for the body to produce as men age. Testosterone contributes to muscle strength and libido, among other essential body functions.
Benefits
The benefits of taking a testosterone supplement include those listed below.
- Regulates sex drive
- Contributes to bone mass and strength
- It plays a significant role in the creation of sperm and red blood cells
- Is partially responsible for fat distribution
- Estradiol, another hormone, is made from testosterone
Dosage
The amount of certain minerals like zinc and magnesium in your daily diet can determine what testosterone dose is correct for you. The variability makes it vital that you speak with your doctor to choose the right amount.
Exercise Nutrition for Men
Men may require additional nutrition when working out to achieve specific fitness goals. The following supplements can enhance the effects of workout routines and increase overall health. Always consult a medical professional before starting a new exercise or nutrition plan.
- Testosterone production in men
- Stronger, more resilient bones
- It reduces the risk of bone fractures in elderly adults
- Increased muscle function and strength
- It can inhibit the growth of certain cancers
- Regulates blood pressure and promotes heart health
- It plays a role in glucose creation and can help limit the symptoms of Type II Diabetes
- Aids in weight loss
- Testosterone
- MSM
- Glucosamine
- Creatine Supplements
- Protein