On top of increasing your consumption of magnesium-rich foods, supplementation may also be important. Research indicates that magnesium supplementation can support blood levels of testosteron e, especially when coupled with exercise in healthy men.

Another study found that those who took magnesium supplements supported muscular health. Make sure to get the recommended dose of magnesium to promote strength, sexual health, and your overall well-being.

The Recommended Dietary Allowance RDA for magnesium in men is - mg daily, from both diet and supplementation. Astaxanthin is a powerful carotenoid with antioxidant properties and has a vibrant pinkish-red coral hue responsible for the color in foods like crabs, lobster, salmon, and shrimp.

Astaxanthin has supportive benefits for the brain, heart, skin, and eyes. This antioxidant can also support athletic performance and recovery. Studies done on athletes have shown that astaxanthin can manage oxidative stress.

Oxidative stress happens when there are more free radicals than antioxidants in the body. In one study , participants consumed high fat milkshakes to induce oxidative stress followed by supplementation of 6 mg of astaxanthin for four weeks.

Levels of oxidative stress were lower throughout the period in the supplementation group compared to the placebo group. Another study done over a 4 week period of training also noted higher levels of the antioxidant glutathione in blood samples of those who supplemented with 6mg of astaxanthin in comparison to those who took a placebo.

They have been shown to help support cardiovascular health, joint health, and more. However, many people in modern times consume far more omega-6 fatty acids, moving closer to a ratio of omega-6 to omega High intake of omega-6 fats often comes from eating a lot of foods containing refined vegetable oils, which can be unhealthy in high amounts.

The American Heart Association recommends consuming fatty fish at least twice a week. Keep in mind that not all fish oils are created equal. The integrity of the oils are impacted by how well preserved they are, so make sure you are sourcing your supplements from high quality suppliers.

Caution when taking fish oil with other medication such as blood thinners. Always consult your healthcare provider before starting supplements. Even a person who generally makes healthy choices may not always get enough vitamins and minerals each day.

A multivitamin can ensure adequate micronutrient intake and serve as a foundation to work on optimal health. It can also be an easy way to target common micronutrient nutritional deficiencies in an easy, all-in-one convenient supplement.

Probiotics are microbes that are naturally found in the gut and support digestive health and immune function. They can be taken as supplements or found in fermented foods such as yogurt, kefir, kimchi, and kombucha.

There are thousands of probiotic species out there with different potential benefits associated with each one. Lactobacillus, Bifidobacteria, and Saccharomyces are some of the most common and well-researched.

If you want to support your digestive health and immune function, you may want to consider taking a probiotic. Creatine is an amino acid mainly stored in muscles where it provides and can enhance strength and power output during a workout.

It is commonly found in pre-workout supplements or as a supplement on its own as creatine monohydrate. While creatine is naturally produced in certain amounts in the body, supplementation can significantly boost creatine levels in the body.

In one study , creatine supplementation significantly increased muscle strength in men when combined with resistance training. Creatine can even help reduce age-related muscle loss when paired with regular strength training.

Protein is an important part of every balanced diet. While it is perhaps best known for its role as a building block of muscles, protein can also support blood sugar balance, weight management, and long term energy.

A big role of protein in metabolic health is providing satiety. According to the protein leverage hypothesis , hunger signals may continue until a target protein intake is reached, regardless of how many calories, carbs, or fats are consumed in the process.

The Recommended Dietary Allowance RDA of protein is at least 0. However, the RDA represents the minimum amount required to meet basic nutritional needs. Some experts contend that a higher intake, ranging from 1. Getting enough protein is essential but not always easy for some. Protein powder can be a great addition to help bridge the gap to meet daily protein needs, as well as just act as a quick substitute for protein without the need to spend time cooking.

There are types of protein powder for all preferences. A plant-based protein powder ideally should contain a mix of plant proteins, like pea, pumpkin seed, and hemp proteins, to get a more complete set of amino acids.

Fiber is a non-digestible component of plant-based foods that is important to support digestive health, immune function, heart health, and a healthy metabolism. Since fiber passes through the gut undigested by human enzymes, it is left to feed gut bacteria, which can help to boost levels of healthy bacteria and balanced gut microbiome.

Fiber also supports regular bowel movements, which is important to aid proper excretion of unwanted metabolites and substances from the body.

Getting enough fiber in your meals is a great way to boost satiety, since fiber can help slow down the rise in blood sugar when digesting food. Fiber can also boost cardiovascular health, likely from the beneficial impact on cholesterol as well as the gut microbiome, which in turn can impact the cardiovascular syste m.

The USDA Dietary Guidelines suggest a daily fiber intake of 14g per 1, calories, which comes out to be on average g for men ages 19 to 50, and 28g for men 51 years or older. You can increase your dietary fiber intake by incorporating more fiber-rich plant-based foods that are whole or minimally processed in your meals.

Supplementing with fiber can also help you meet your daily fiber goals. This powder can be easily added to smoothies, oatmeal, or sprinkled on yogurt. Zinc offers several important benefits for men's health.

It plays a pivotal role in supporting the proper functioning of the male reproductive system, including sperm production, prostate health , and testosterone synthesis. Adequate zinc levels are crucial for maintaining healthy testosterone levels, which play a role in libido and muscle growth.

One study found blood levels of testosterone were correlated with cellular levels of zinc. The study had young men trial dietary zinc restriction which led to decreased testosterone levels after 20 weeks of restriction. Then they studied older adult men with marginal zinc deficiency and found that six months of 30mg of zinc supplementation increased testosterone levels.

Overall, zinc may play a role in maintaining healthy testosterone levels in healthy men. Zinc is also known to support immune function, helping to activate enzymes involved in the immune response and promote overall well-being.

The RDA for zinc is 11 mg per day for men. Foods rich in zinc include oysters, shellfish, beef, nuts, seeds, dairy, and eggs. If supplementing with zinc, be careful not to exceed the tolerable upper intake level of 40 mg daily for men.

Excessive zinc intake can cause copper deficiency. You can consult with a registered dietitian or other healthcare professional to determine the appropriate dosage and ensure safe zinc supplementation.

Curcumin is the active compound found in turmeric with antioxidant-like properties that has been widely researched and found to be supportive of various aspects of health , including stress response, metabolic health, and cardiovascular health.

Studies have shown curcumin to be a powerful ingredient for joint health. One study found that curcumin supplementation promoted comfort and physical function in patients with knee issues. Additional research shows the efficacy of curcumin for mood support.

In a randomized, double-blind, placebo-controlled study , curcumin supplementation for 8 weeks resulted in improvement in several mood-related symptoms. Typical doses of curcumin used in studies range from , mg daily. One teaspoon of turmeric contains about mg curcumin. Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs, and to find out what dosage to take.

Nature Made is a trusted brand in the world of supplements. This includes vitamin A to support your immune system and your vision, vitamin D3 for healthy bones, muscles, and immune health, and zinc for immune function. Nature Made Multi for Him multivitamins is verified by USP, one of our top third-party testers.

These supplements come in tablet form, with the recommended dose being one tablet taken daily with water and a meal. While iron deficiency is not a common deficiency in non-menstruating men without dietary restrictions, if you are iron deficient, you should note that these multivitamins do not contain iron.

Get a supplement specific to your needs. Just as you wouldn't buy summer sandals when you want shoes for walking on ice , look for the right supplement for you. Key Specs: Supplement: Multivitamin Form: Tablet To use: Take 1 tablet daily with water and a meal.

Thorne Creatine provides 5 grams of creatine monohydrate per dose, the most studied and widely used form of creatine. While the use of creatine is considered safe for healthy adults, it can cause side effects, including weight gain from increased water retention.

Creatine is one of the most well-researched performance-enhancing supplements on the market, which may help to delay fatigue during high-intensity, short exercises and contribute to improved muscle mass and strength.

Creatine can also help with recovery and injury prevention and is safe to take for longer periods of time. If you engage in strength training, play sports with intermittent sprinting, or are a vegan or vegetarian, you might benefit from a creatine supplement.

Creatine may also be helpful for older adults experiencing age-related muscle loss. You can mix the unflavored powder into water or any liquid of your choice. This product is also NSF Certified for Sport, meaning it has been tested for substances banned by sports organizations.

Key Specs: Supplement: Creatine Form: Powder To use: Mix 1 scoop into 8 ounces of water or liquid of choice and take with carbohydrate containing food or beverage.

Momentous Essential Grass-Fed Whey Protein is an NSF Certified for Sport and Informed Sport Certified protein powder made with whey protein isolate, a form of whey that is typically easy to digest.

Whey isolate is considered a quality protein source due to its absorbability and optimal amino acid profile, containing all essential amino acids. If you are an active individual and struggling to meet your protein needs from diet alone, a protein powder may be a convenient option.

Individual protein needs for men vary based on activity level; if your goal is to gain muscle mass, you may have higher needs, around 1. Each scoop contains 20 grains of protein in addition to 2. If you are using this protein powder post-exercise, we recommend pairing it with carbohydrate-rich foods for a more complete recovery.

Key Specs: Supplement: Protein powder Form: Powder To use: Mix 1 scoop into 12 ounces liquid of choice. With age, men face increased risk of deficiency for particular nutrients, such as vitamin B12 and vitamin D.

As a bonus, this multivitamin is also budget-friendly. Equate does not contain large amounts of calcium, magnesium, vitamin C, or potassium, and it does not contain iron. However, if you do not have any dietary restrictions, these nutrients are typically not difficult to obtain from the diet.

com approved and one of their top picks! and does not contain any artificial flavors. Key Specs: Supplement: Multivitamin Form: Tablet To use: Take 1 tablet daily with food. Vitamin D is critical for bone health, immune function, and recovery from exercise. The Recommended Dietary Allowance for males ages 19 to 60 is IU.

However, Vitamin D can be only found in a few foods, such as fatty fish, fish liver oil, and egg yolks.

Those with limited sun exposure are also more susceptible to vitamin D deficiency. If a healthcare provider determines you are deficient in vitamin D, a supplement may come in handy. Source Natural Vitamin D3 Liquid Drops is third-party tested, and it's a budget-friendly option that is easy to use.

Nine drops provide you with IU of vitamin D, so you can adjust this amount based on your required dose. Plus, you can add the drops to a liquid of choice, making these a convenient option.

Key Specs: Supplement: Vitamin D Form: Liquid To use: 9 drops once daily in a drink. Dietary fiber , or indigestible carbohydrates from plants, provides us with many health benefits. Fiber supports digestive health, can help lower cholesterol, and can contribute to satiety.

Konsyl Organic Psyllium Fiber is a convenient way to add a fiber boost to your day. Psyllium husk is a mainly soluble fiber, a form of fiber that supports digestive regularity, blood sugar control, and healthy cholesterol levels.

One teaspoon of Konsyl contains 5 grams of fiber, so you can mix this flavorless powder into smoothies, oatmeal, yogurt, or other baked items. Key Specs: Supplement: Fiber Form: Powder To use: Mix 1 tsp into 8 oz of liquid of choice 1 to 3 times daily.

If you follow a vegan, vegetarian, or largely plant-based diet, you are at increased risk of certain deficiencies. This includes vitamin B12 and vitamin D in particular since there are few plant foods with high levels of these nutrients. In addition to being organic, they are gluten-free and non-GMO verified.

However, it should be noted this multi is not a good source of iron, calcium, or omega-3—nutrients vegans or vegetarians may also need to supplement in their diet. Given the extensive ingredient list, be sure to read the label closely if you have any intolerances or are taking medications to ensure you avoid potential interactions.

If you consume a balanced diet, are generally healthy without medical conditions, and have not been diagnosed with a nutrient deficiency, you likely do not need to spend money on a supplement.

Vitamin D may be an exception, as many people do not get enough of it from their diets or enough sun exposure from the winter months. While the supplement is more widely recommended, it is recommended to have a healthcare professional check your vitamin D levels first.

There are certain situations in which other supplements may be beneficial. Men who may benefit from supplements include:. There are certain groups that should avoid particular supplements and some that may not benefit from them.

These groups include:. Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here. We also consulted expert Allison Koch , MS, RD, CSSD, LDN.

We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products. We prioritize products that are third-party tested and certified by one of three independent third-party certifiers: USP, NSF, or ConsumerLab.

It's important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend. Supplements that are third-party tested are sent to a lab where they are tested to ensure they contain what they say they contain and are not contaminated with specific high-risk, common contaminants.

Supplements for men come in many forms, depending on the supplement of choice. Typical forms include powders, pills, gummies, capsules, liquid, and chewables.

Choosing a form may depend on factors such as convenience, personal preference, and the particular supplement. It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included relative to the recommended daily value of that ingredient.

Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.

You should be aware of added ingredients contained in supplements. This can include caffeine, herbal and probiotic blends, added sugars, and varying amounts of vitamins and minerals.

If you are taking medications, pay particular attention to ingredient labels to ensure you can safely use that supplement. Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs and to understand which dosage to take.

The dosage required will depend on the supplement you are taking. For protein powders, you should follow the instructions on your supplement of choice.

According to the Academy of Nutrition and Dietetics, adults should aim for 0. If you are an active individual, the recommended range is 1. For supplements such as creatine, general recommendations are to take around 5 grams of creatine per kilogram of body weight for five to seven days, four times daily.

After that, creatine stores can be maintained by taking 3 to 5 grams per day. When it comes to vitamin D, the RDA for adult men ages 19 to 70 is IU, while the recommended fiber intake for men ages 19 to 30 is 34 grams, for ages 31 to 50 the recommendation is 31 grams, and for ages 51 and up it is 28 grams per day.

In general, it is recommended to follow the RDAs Recommended Dietary Allowances and ULs Tolerable Upper Intake Level for all vitamins and minerals outlined by the National Institutes of Health.

If you are unsure about what dose to take of a given supplement, particularly as it relates to vitamins and minerals, it is best to consult with a healthcare provider. Supplements like creatine are generally safe for healthy adults to use for weeks or months and potentially for years.

Other supplements, such as vitamin D, have an upper limit. The upper limit for vitamin D for males ages 9 and up is IU, although toxicity is rare.

For supplements such as protein powders, there may be side effects such as bloating or GI distress, but this response may vary between individuals and between brands. In general, it is recommended to not exceed the ULs Tolerable Upper Intake Level for any vitamin and mineral unless otherwise indicated by a healthcare professional.

Individual supplement needs will vary, and there is no single supplement every man should take. While certain deficiencies may be more common, this will differ for each person. For example, vitamin D can be a common deficiency for those with limited sun exposure, and vitamin B12 deficiency can be common in vegans and in older adults.

You should consider your overall diet and goals to determine whether a supplement is appropriate for you. Men should avoid supplementing with nutrients in which they are not deficient.

This can result in toxicities or unwanted side effects. You should also avoid supplements with proprietary blends on the label because you do not know how much of the ingredient the supplement contains.

Many performance-enhancing and weight-loss supplements are not well studied and could cause negative side effects, so they should generally be avoided unless deemed safe by the NIH.

You should always consult with a healthcare provider before supplementing. There are no current guidelines on nutrition assessments for transgender or gender non-conforming individuals.

Some transgender individuals medically transition using hormone therapy or gender-affirming surgeries, which can impact nutrition parameters such as cholesterol and red blood cell measurements. You should consult with a healthcare provider to determine your individual requirements.

Supplement needs will vary based on age, lifestyle, and other factors such as medication use, environment, and diet. As men age, their risk for inadequate intake and particular deficiencies increases. This includes an increased risk of deficiencies in vitamin B12, calcium, vitamin D, protein, and iron.

Certain pre-workout supplements may be beneficial depending on your goals and the type of exercise you are doing, although research is limited. Ingredients such as caffeine or nitrate often in the form of beetroot juice in moderate dosages may improve exercise performance, while creatine has been shown to support strength.

But you should be cautious when using pre-workout supplements as they may contain contaminants or high levels of caffeine which can result in side effects in some people. They may also contain artificial sweeteners or sugar alcohols which can cause GI upset. Pre-workout supplements typically are not necessary and focusing on carbohydrate, electrolyte, and protein consumption around activity is likely more beneficial.

Tamar Kane, MS, RD , is a Registered Dietitian and marathon runner. She is the founder of Tamar Kane Nutrition, a virtual practice that focuses on helping runners learn to fuel their running and their lives.

Tamar has her master's degree in Nutrition and Exercise Physiology from Teachers College Columbia University and specializes in working with plant-based athletes.

Her goal is to help people understand how to properly fuel their bodies and supplement if needed! to optimize performance and well-being. Tucker J, Fischer T, Upjohn L, et al. Unapproved Pharmaceutical Ingredients Included in Dietary Supplements Associated With US Food and Drug Administration Warnings.

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Published Mar American College of Sports Medicine joint position stand. Nutrition and athletic performance.