Everyone can get the nutrients they need through their diet alone, and that’s where most of our vitamins should come from. However, for those who want to get the benefits of boosting certain nutrients, vitamins and other supplements are the strategy to follow. This article will cover the best supplements for men to support their physiological and physical health, as well as the development of muscle mass.
Let’s talk about supplements that men should consider incorporating into their routine to promote their well-being and better body composition, while emphasizing certain supplements that favor gains in lean mass and testosterone levels.
1. Vitamin D
Vitamin D plays a wide range of roles throughout the body (it is involved in both the physical and mental domains) and has been found to act more like a hormone than a vitamin.
For men, it appears to play an especially important role in testosterone regulation, 3 and low vitamin D levels are significantly related to testosterone deficiencies. 4
It is also important for our muscle tissues. Not only does it ensure that the muscles work properly, it has the potential to improve performance in some forms of exercise. A lack of vitamin D can lead to some atrophy (muscle wasting). 5
Known as the sunshine vitamin, our bodies are able to produce vitamin D when the skin is exposed to ultraviolet rays from the sun. Of course, it’s also found in supplements, as well as some green leafy vegetables like spinach and kale.
Experts recommend supplementing with vitamin D year-round. However, with darker weather, most people get less sun, so taking vitamin D as a supplement is even more appropriate.
2. Protein Powder
It was safe to guess that protein was going to make the list as one of the best supplements for men.
The protein powder is a suggestion born out of convenience, not necessity: it’s not always possible to eat an extra serving of chicken right after training. Protein powder is also very calorically efficient compared to other protein sources (allowing for more carbohydrates and fats in the rest of the diet) and is one of the highest quality (or perhaps the highest quality) protein sources in our disposition.
Athletes require higher levels of protein 7 to ensure their bodies recover properly and can perform at their best. Older people also have an advantage in increasing their protein intake, and perhaps even more so in men given the decline in testosterone, which is important for preserving muscle mass.
Researcher recommendations range from 1.6g to 2.2g of protein per kilogram of body weight for athletes, and upwards of 1.2g of protein per kilogram of body weight for aging populations. Try to get it mostly from food sources and use a protein powder to make sure you’re getting the recommended amounts.
3. Omega-3 fatty acid supplement
Omega-3s are mostly found in fatty fish and other marine sources. They play an extremely important role for the brain, cognition, heart and general mental and physical well-being. Omega-3s are also considered essential, 9 since our body cannot produce them autonomously, so we depend on our diet to reach the recommended doses.
More specifically for men, omega-3 consumption appears to promote good testosterone levels, and perhaps even raise them, 10 especially when replacing bad fats (trans and saturated fats) in food. 11
While it is possible to obtain the indicated amounts from fatty fish and some plant sources, using an omega-3 supplement can be a much more efficient alternative and, like protein powder, cost, time and calorie efficient.
To find out more about the importance of omega-3 see this article;
4. A good multivitamin
Having a multivitamin in your cupboard can be extremely helpful. It is not an excuse not to eat fruit and vegetables, which are still important, but it can be a “safety net” for everything that may have been missing from our meals throughout the day.
It’s not necessarily essential, which doesn’t mean it can’t be an asset to our overall well-being and body performance.
Check out our Alpha Men Multivitamin, which is designed specifically for the male body.
You can find out more about the different options here:
Zinc and magnesium are two supplements that all men should very seriously consider. Both have been shown to play a key role in promoting good testosterone levels, 12,13 and their supplementation has even been observed to raise these levels.
This doesn’t mean that taking ZMA will make you look like Arnold after two months, but it can certainly help you feel a lot better, as well as stronger and fitter.
Ashwagandha is a member of the Ayurvedic herb family (a type of traditional Indian medicine) that has been used primarily as a remedy for anxiety and stress. 14 Researchers have noted, however, that it may also promote athletic performance, lean mass gains, and even raise testosterone levels.
Creatine is, of course, not just for men, but it can be of special benefit in the case of men. Essentially, creatine is an energy “recycler” (it recycles our body’s essential source of energy, ATP).
Supplementation with creatine has demonstrated effects in improving performance, increasing muscle mass, accelerating recovery and may even have a protective effect or promote mental well-being. 15
While there are some indications that this is possible, creatine is unlikely to have any influence on testosterone levels (another reason why it is suitable for both men and women).
Learn more about this powerful supplement in this article:
8. A digestive aid
One of the most often overlooked supplements in even an expert’s repertoire is the less exotic but still important digestive aid.
As our protein intake increases, it may be helpful to include a digestion aid in our daily routine to ensure we don’t experience bloating and gas problems.
This means that it is a convenient supplement for anyone, and without a doubt one of the most useful supplements for men.
9. A Total Testosterone Support Package
Like protein, this is a convenience supplement. We’ve already covered several individual foods (and one exotic herb) in this article, and it may not be practical to buy supplements for each of them to take daily.
Instead, it is possible to use a testosterone support supplement, which will include everything (except an omega-3) along with other nutrients. This is undoubtedly one of the best supplements for men.
Promoting our well-being, be it physical or mental, is vital. In recent times, we have witnessed a frenzy to look a certain way, and health is often forgotten along the way. We need to be aware that our health is more important than the size of the biceps and remember that as we age this is even more true.
These are nine of the best supplements available to men. Start by including some of these suggestions in your daily routine. You and everyone around you will benefit from a healthier, happier version of you.
Read More: Top 10 Fat Loss Supplements for Women