The Complete Supplement Guide for Men

Men face unique health challenges including higher rates of cardiovascular disease, prostate concerns, testosterone decline with aging, and greater muscle mass requiring more protein and creatine. Men are also less likely to take supplements or visit doctors, making targeted supplementation even more important for filling nutritional gaps. This guide covers the most evidence-based supplements for men's health across all life stages.

The essential baseline for men's health: Vitamin D3 (3,000-5,000 IU/day) — men have high rates of deficiency, which is linked to low testosterone, poor immune function, and increased cardiovascular risk. Magnesium (400mg/day) — critical for testosterone production, muscle function, sleep, and stress management. Most men are deficient. Omega-3 Fish Oil (2g EPA+DHA) — reduces inflammation, supports heart health (men's #1 killer), and improves mood. Creatine Monohydrate (5g/day) — the most researched supplement in sports nutrition. Benefits extend beyond muscle: neuroprotection, cognitive enhancement, and cellular energy. Zinc (15-30mg/day) — essential for testosterone production, immune function, and prostate health. Men lose zinc through sweat and ejaculation.

Evidence-based supplements for healthy testosterone levels: Vitamin D3 — men with sufficient vitamin D levels have significantly higher testosterone than deficient men. A 12-month trial showed 3,332 IU/day increased total testosterone by 25%. Zinc — zinc deficiency directly reduces testosterone. Supplementation restores levels in deficient men but doesn't boost above normal. Ashwagandha (KSM-66, 600mg/day) — multiple RCTs show 15-17% increases in testosterone, improved sperm quality, and reduced cortisol. The most evidence-based herbal testosterone supporter. Magnesium — involved in testosterone synthesis. Studies show correlation between magnesium status and testosterone levels, especially in athletes. Tongkat Ali (200-400mg/day, standardized extract) — emerging evidence shows modest testosterone increases (5-15%) and improved stress hormones. Important: No supplement will dramatically increase testosterone in healthy young men with normal levels. These work primarily by correcting deficiencies and optimizing hormonal environment.

Cardiovascular disease is the leading cause of death in men. Key supplements: Omega-3 (2-4g EPA+DHA) — reduces triglycerides by 15-30%, mildly reduces blood pressure, and has anti-inflammatory effects. The REDUCE-IT trial showed high-dose EPA reduced cardiovascular events by 25%. CoQ10/Ubiquinol (100-300mg) — supports heart muscle function, reduces blood pressure, and is essential for statin users. The Q-SYMBIO trial showed 43% reduction in cardiovascular mortality. Magnesium (300-400mg) — reduces blood pressure, prevents arrhythmias, and improves endothelial function. Garlic Extract (600-1200mg aged garlic) — reduces blood pressure by 7-10 mmHg systolic, improves cholesterol ratios, and reduces arterial plaque. Vitamin K2 (200mcg MK-7) — prevents arterial calcification. The Rotterdam Study showed 57% reduction in coronary heart disease mortality with high K2 intake.

Supplements with evidence for prostate support: Saw Palmetto (320mg/day, standardized to 85-95% fatty acids) — the most studied supplement for benign prostatic hyperplasia (BPH). Reduces urinary symptoms in multiple meta-analyses. Lycopene (10-30mg/day) — the red pigment in tomatoes. Epidemiological studies consistently link high lycopene intake to reduced prostate cancer risk. Zinc (15-30mg/day) — the prostate contains the highest zinc concentration of any tissue. Adequate zinc supports normal prostate function. Pygeum (100-200mg/day) — African cherry bark extract. Meta-analysis of 18 trials shows significant improvement in BPH urinary symptoms. Green Tea Extract (EGCG, 400-800mg/day) — epidemiological and early clinical evidence suggests protective effects against prostate cancer progression.

For men focused on athletic performance and physique: Creatine Monohydrate (5g/day) — increases strength by 5-10%, lean mass by 1-2kg, and power output. No loading phase needed — just consistent daily intake. Protein (1.6-2.2g/kg/day) — whey protein is the gold standard for muscle protein synthesis. Casein before bed provides sustained amino acid release. Caffeine (3-6mg/kg, 30-60 min pre-workout) — improves strength, endurance, and power output. One of the most effective legal ergogenic aids. Beta-Alanine (3.2-6.4g/day) — increases muscle carnosine, extends endurance in 1-10 minute efforts. L-Citrulline (6-8g pre-workout) — increases nitric oxide, blood flow, and reduces post-exercise soreness by 40%. HMB (3g/day) — most effective for preventing muscle loss during caloric restriction or in older adults.