You can eat a healthy diet and have a regular exercise routine but still not feel at the top of your game. With our fast-paced society, you might need some extra help to maintain good health.
Dietary supplements can support your health in specific areas.
Below you'll find a list of the seven best supplements for men with benefits ranging from bone health and weight loss to exercise performance and urinary health. We will explore their science-backed benefits and learn which ones are best suited to your wellness goals.
The first thing to do before selecting health supplements is to assess your needs. Do you want to increase energy levels, boost your cognitive performance, or something else?
Once you know what you're looking for, it's time to do some research.
The supplement market is filled with options. But keep in mind that not all products are created equal, and you often get what you pay for.
Cheap supplements from sources whose products are not thoroughly tested or backed by science should raise red flags. They often contain ineffective doses of active ingredients and are instead stuffed with fillers, coloring agents, and other bunk additives.
To avoid these low-quality products, do a bit of research about the brand you're buying from. Look for high-quality ingredients with formulas engineered by experts and products with fully transparent labels.
With that in mind, here are seven of the best supplements for men to consider taking:
For centuries, the Ayurvedic system has used ashwagandha as an herbal tonic for sexual health and overall vitality. Luckily, the Western world is now learning about this adaptogen’s medicinal properties.
As an adaptogenic herb, ashwagandha helps with stress and anxiety management. Those who consume ashwagandha root have reported significant stress reduction and improved sleep .
Since stress can harm libido, disrupt hormone balance, and affect sexual performance, this plant-derived supplement may be a natural answer to overcome these health issues.
In fact, a recent body of research claims that ashwagandha can improve men's reproductive health and support male infertility treatment .
There's a reason why fish oil supplements are still the most popular health supplements in the United States. Their health benefits are immense and have a positive effect on many different areas of your well-being .
Fish oil is rich in omega-3 fatty acids, particularly DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). These two compounds have been shown to lower blood pressure levels and reduce heart disease risk .
Omega-3 supplements have also been found to preserve cognitive function by slowing degenerative processes that contribute to cognitive decline .
Omega 3-rich foods include oily fish like salmon, as well as walnuts, chia seeds, and flaxseeds. Add these foods to your weekly meal plan for a natural omega-3 fatty acid boost.
Another great source of omega-3s is krill oil, which is sourced from an Antarctic krill species. This fairly-recent health supplement is easier digested and absorbed by your body and lacks the "fishy" aftertaste that fish oil soft gels can leave.
When you think about health supplements, you probably think of multivitamins.
Multivitamin supplements have been around for a long time and still are quite relevant to this day. Most Americans do not meet their recommended daily levels of every essential micronutrient, especially vitamin A, vitamin C, and vitamin E .
If you're following a specific diet that restricts the intake of certain foods, such as vegan, keto, or paleo diets, you have an even higher risk of developing vitamin deficiencies.
Before choosing a multivitamin supplement, consult with a doctor to identify any nutritional deficiencies.
Note: If you follow a plant-based diet, ask your doctor to test your vitamin B12 levels. This nutrient is mainly found in animal products, such as meat and dairy, so if you don't consume these foods, you may need a B12 supplement.
In the last decade, researchers have become fascinated with the correlation between a healthy gut and the immune system. A balanced gut microbiome is linked with stronger immunity and anti-inflammatory response .
Microbes in the gut comprise one of the most important ecosystems in our body, and it's also one of the most sensitive to changes in diet. Poor nutrition, low-fiber intake, and antibiotic use can drastically change the gut microbiome's delicate balance.
Considering our lifestyles, probiotics are probably one of the best supplements for men, and frankly, everyone else.
Protein is one of the most important macronutrients. It supports important functions such as tissue repair, muscle hypertrophy, and hormone production. For example, collagen peptides are proteins that serve as building blocks of connective tissues like bones, skin, and cartilage.
If you're a regular gym-goer, you're familiar with post-workout whey protein shakes. These supplements encourage your body to repair tissue damage after intense exercise.
When you lift weights and consume protein, you're stimulating a process called "muscle protein synthesis." This is a natural-occurring process where amino acids from protein are used to repair damaged muscle fibers .
But if you think protein powder is only for those who worry about muscle growth or muscle mass, think again.
When you follow a vegan diet, for example, you may have a higher risk of experiencing protein deficiency. In that case, supplementing with a vegan-friendly protein powder is an excellent way to support your body's optimal function.
Research also suggests that increased protein consumption can promote weight loss by stimulating the release of satiety hormones .
In other words, protein makes you feel fuller so you don't have food cravings or hunger pangs between meals.
Saw palmetto is a species of palm with promising benefits for prostate health.
This herb can reduce the symptoms of an enlarged prostate, such as frequent and painful urination and an increase in urine flow .
Saw palmetto is a rich source of fatty acids and phytosterols — naturally occurring compounds that seem to have a positive effect on cholesterol. These plant sterols have been found to reduce triglyceride levels in people with type-2 diabetes .
Also known as the sunshine vitamin, Vitamin D is one of the most common micronutrient deficiencies. This may be a result of working indoors as opposed to our ancestors, who used to spend a significant part of their day outside in direct sunlight .
Vitamin D3 is obtained through food sources such as dairy, fish, and eggs. However, bioactive vitamin D (calcitriol) can only be synthesized when your skin is exposed to the ultraviolet rays of the sun.
As you get older, you start to take longer to synthesize this essential nutrient, so a vitamin D supplement may be a good addition as the years go by.
Vitamin D deficiency could lead to depression, cognitive decline, and bone health issues . Although this nutrient is vital for both males and females, a study found a direct link between low vitamin D levels and low testosterone levels in men .
Testosterone is the primary sex hormone in men. Low levels can lead to erectile dysfunction, low sex drive, and reduced bone mass.
Even though the supplement world seems endless, the seven supplements in this list cover a wide range of health conditions that men commonly face. Some even act in more ways than one.
If you decide to add supplements to your diet, remember: They aren’t a substitute for a healthy diet and active lifestyle. But they can help support your health and fill in nutritional gaps that may occur.If health supplements are a topic that interests you, feel free to continue reading more about multivitamins and how they work.