Best Supplements for Men: What Should You Take? 

Navigating the world of supplements can be daunting. With countless options lining the shelves, it's easy to feel overwhelmed and unsure of what to choose. Before reaching for the supplement you heard about on that podcast, take a moment to get informed.

Choosing the best supplements for men takes some time and research. There's no one-size-fits-all solution; to make an informed decision, it’s important to first understand your body and baseline health. Fortunately, navigating this process becomes much easier when you work with an Opt Health physician. 

• Supplements can benefit your overall health in many ways. Common choices for men include magnesium, vitamin D, omega-3 fatty acids, B vitamins, zinc, coenzyme Q10, probiotics, and creatine.
• As you age, consider switching to supplements that support joint and prostate health, such as calcium and vitamin D, as well as those that enhance brain health.  
• Why take something you may not need? Introduce supplements only after a thorough evaluation of your baseline nutritional deficiencies. 

Are Supplements Helpful for Men’s Health? 

Supplements—often referred to as dietary, herbal, or food supplements—are products designed to add nutritional value to your diet. The key is in the definition of the word “supplement” itself: it “completes or enhances” your diet, but it does not replace it. Examples of supplements include vitamins, minerals, herbs, amino acids, enzymes, and other substances. 

Does everyone need to take supplements? Not necessarily. Ideally, all essential nutrients should be obtained through a balanced diet. However, there are certain scenarios where supplements can be highly beneficial. Let's consider two of them:

1. If your diet is not balanced for any reason, supplements can help fill the nutritional gaps.
2. If you already lead a healthy lifestyle, supplements can help you optimize your health even further.

There are many other benefits of supplements for men. Collectively, supplements can support your overall health and well-being, help prevent and manage health conditions, support immune function, protect your cells against damage, and enhance physical performance and recovery. 

Supplements make sense for anyone with a specific nutritional deficiency (such as iron deficiency), people with dietary restrictions (for example, vegans), people with certain health conditions, athletes, as well as the elderly. 

8 Best Supplements for Men  

Do people of different genders and ages require different supplements? Although some basic supplements can benefit everyone, some are better suited for men than for women. In this article, we’ll focus on the best supplements for men. 

Magnesium 

Magnesium is involved in almost every cellular process and it is essential for optimal energy production. Unfortunately, nearly 50% of Americans may be deficient in magnesium, and only half of the U.S. population consumes the recommended amount of magnesium from food.^1,2

Magnesium supplementation may support:³ 

• Muscle and nerve function
• Energy and stamina
• Sleep quality and duration

Vitamin D

Vitamin D Vitamin D is essential for many bodily processes. Its synthesis is a complex process that begins in the skin with the help of sunlight. When people avoid sun exposure or live in areas with limited sunlight (e.g., extreme latitudes during winter), vitamin D deficiency becomes fairly common.⁴

Up to 1 billion people worldwide are deficient in vitamin D.^5–8 The true rate varies, but this deficiency may be present in close to 80% of the population. It is estimated that less than 50% of the world population has an adequate vitamin D status.^7–8   

Vitamin D supplementation may provide the following benefits:^4,9

• Enhanced bone health 
• Better immune function 
• Stabilized mood 
• Enhanced muscle strength 
• Better blood sugar metabolism
• Improved sexual performance

It’s important to note that the Recommended Dietary Allowance (RDA) for vitamin D may not be sufficient to replenish this essential nutrient. The RDA for vitamin D is 600 IU per day for individuals aged 1 to 70 years. However, this dose may not be adequate for most people to achieve optimal vitamin D levels.¹⁰ If you’re unsure about the right dosage for you, please consult with your doctor. 

Omega 3 fatty acids

Omega-3 fatty acids, such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are naturally found in fish and fish oil. 

Omega-3 supplementation might help with:^11–13

• Reducing inflammation
• Boosting immune function
• Improving cardiovascular health
• Enhancing brain function
• Balancing your hormones 

The modern American diet has led to a significant increase in the consumption of certain fatty acids that may be detrimental for health and a concomitant reduction in fatty acids that may be protective. This shift has resulted in a higher omega-6 to omega-3 ratio, which has been linked to an increase in cardiovascular and other chronic metabolic conditions.^14,15 

Foods high in omega-6 fatty acids, such as linoleic acid (LA), have become ubiquitous in today's world. The primary sources of LA are processed foods made with refined vegetable oils.¹⁵ These highly processed oils have replaced more traditional fats, including saturated fats from animal sources. In light of new evidence, there is increasing momentum to reassess previous recommendations that demonized animal fats while promoting fats from refined vegetable sources.¹⁶

B complex vitamins 

B vitamins, including thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9), and cobalamin (B12), play essential roles in human metabolism.

Supplementation with B vitamins may bring the following benefits:¹⁷

• Support energy production
• Enhance brain function
• Aid in the formation of red blood cells 

Zinc

Zinc is essential for the growth and development of all organisms. It is involved in more than a thousand chemical reactions within the cell.

Supplementing with zinc can offer several benefits, including:¹⁸

• Improved immune function
• Enhanced learning and memory
• Boosted testosterone production
• Faster wound healing

Coenzyme Q10

Coenzyme Q10, or CoQ10, protects cells from damage and helps to generate energy within them. 

The benefits of supplementing with CoQ10 may include:¹⁹

• Better energy production
• Improved heart health 
• Regulated blood pressure 
• Faster muscle recovery 
• Enhanced physical performance
• Improved brain health 

Probiotics

Probiotics are live microorganisms taken orally in pill, liquid, or powder form to help balance the gut microbiome. 

Using probiotics may have the following benefits:²⁰ 

• Improved digestive health 
• Better immune function
• Weight management
• Enhanced mood 

Creatine

Creatine is an organic compound that helps your muscles contract. It has been popular among athletes for a long time.  

Besides its role in exercise performance, evidence suggests creatine may have additional benefits:²¹ 

• Improved memory and cognition
• Neuroprotective effect (relevant in conditions such as traumatic brain injury and neurodegenerative diseases)
• Enhanced mood
• Improved muscle strength
• Faster muscle recovery 

Supplements for Men Older Than 50 

As your body changes over time, so do your nutritional needs. The supplements that are most beneficial in your 30s may shift as you age, with an increased focus on maintaining heart health, bone density, cognitive function, and testosterone levels. 

Men over 50 might benefit from taking the following supplements: 

• Joint health supplements, such as glucosamine and chondroitin. These may enhance the strength of your joints and cartilage. 
• Calcium and vitamin D. As we age, bones become more fragile and porous.  Calcium is a key mineral that increases bone mineral density, while vitamin D plays a crucial role in bone metabolism. 
• L-carnitine. Often recommended for older adults to support heart health and energy levels.
• Saw palmetto. This fruit extract may support prostate health, especially as men age and prostate issues become more common.
• Vitamin B12. As we age, cognitive decline can become a concern. Vitamin B12 supplements may improve your brain function and memory. 
• Hormones, e.g., testosterone (T). To improve your sexual health and alleviate other symptoms of low T, many Opt Health patients receive testosterone replacement therapy (TRT). 

What to Look For in Supplements for Men

If you find the process of choosing dietary supplements daunting, you’re not alone; it is no simple task. Instead of opting for the latest trend, it's important to evaluate your baseline needs and introduce relevant supplements into your diet with the guidance of a licensed professional. Here’s how to pick your supplements: 

• Bioavailability. Not all supplements are created equal. Bioavailability refers to the amount of the active substance that your body can effectively use. The higher the bioavailability, the better. 
• Third party-testing. Go for manufacturers that use third-party testing to ensure the quantity and quality of their products. 
• Additives and fillers. Substances used to preserve or formulate the products can have unexpected effects on your body or cause allergies. 
• Reputation. Well-known brands are more likely to have a high-quality track record and be certified by regulatory bodies that validate quality (such as NSF or ConsumerLab). 
• Pricing. Supplements should fit both your dietary needs and your budget. Choose options that you can afford to use consistently without breaking the bank. 

Understand Your Body Before Taking Supplements 

Supplements can be a valuable asset on your health optimization journey, but only when used wisely. Many people use supplements without carefully considering what their bodies need. 

Before introducing supplements, reach out to your healthcare provider. A baseline assessment can help you determine if any nutritional deficiencies are present. Then, choose together the best supplements to incorporate into your regimen. Opt Health physicians are experts in this field. We take a deep dive into your health status and create a comprehensive, multifaceted treatment plan. 

The Bottom Line

Supplements may improve your overall health and well-being in many ways. The best supplements for men include magnesium, vitamin D, omega-3 fatty acids, B vitamins, zinc, coenzyme Q10, probiotics, and creatine, to name a few. 

Even if you think of age as “just a number”, know that the needs of your body change with time. After turning 50, you may benefit more from supplements that support bone and joint health, enhance brain function, or provide prostate-supporting minerals and vitamins. 

Choose your supplements wisely, and based on your personal needs. If you need help, reach out to Opt Health. We will first assess your baseline and proceed to create a custom health optimization plan for you. 

References 

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