Men have specific health needs. That should be obvious, but we tend to lose sight of that.
Since men have specific daily nutritional needs ... some supplements and vitamins can be more beneficial than others.
The question is, which supplements and vitamins?
In this article, I'll show you some of the most beneficial dietary supplements, vitamins, and minerals for men.
The Best Dietary Supplements For Men
Clearly, there are quite a few vitamins and minerals the body needs to function at its best. While most of these essential nutrients are equally important for both men and women ... there are also some that can be particularly beneficial for men.
First, I'll cover what these nutrients are, then the best dietary supplements men can take to get them.
Vitamin D
Vitamin D is an important fat-soluble vitamin that everyone needs in their diet. It’s recommended that men between the ages of 19 and 50 get at least 600 IU or 15 mcg of vitamin D every day ... and potentially more if they're deficient.
The tricky part about getting enough vitamin D in your diet is that it’s pretty difficult to find in most foods.
Most of the foods with vitamin D in them are actually fortified with it, which means added in, and do not contain vitamin D naturally. Some common examples of these fortified foods include dairy products, like milk, cheese, and cereals.
Vitamin D is so important because it helps the body process and use calcium. Without the proper daily dose of vitamin D, it can be easy to miss out on calcium. Calcium promotes strong bones as well as proper muscle and heart function.
Vitamin D also plays a role in immune health, mood, hormone production, and much more. It's also important to note the correlation between a lack of vitamin D and low testosterone.
If you find yourself falling short on vitamin D, a supplement could be helpful. At 1st Phorm, we offer a liposomal form of vitamin D. Liposomal technology can help protect the vitamin from breaking down before it reaches the cell, allowing the body to utilize more (6).
Magnesium
Unlike vitamin D, magnesium is found in a variety of foods. Which is a good thing, because it really is one of the best dietary supplements for men (and you need a lot of it). There are over 300 biological processes that require magnesium.
Some of these processes are essential in protein synthesis, muscle and nerve function, blood glucose regulation, and blood pressure control.
To keep it simple, magnesium is imperative to your overall wellness.
When it comes to how much magnesium men need, the amount will differ depending on their age. For example, between the ages of 19 and 30, men need at least 400 mg of magnesium daily, but that number increases to 420 milligrams after age 30.
You can find magnesium in greens, nuts, seeds, and whole grains. You can also supplement with magnesium to guarantee you're getting enough.
Saw Palmetto
Prostate health is a uniquely male health problem. As men age, prostatic health generally becomes more and more of a concern. Prostate issues can lead to urinary tract problems as well as the slow enlarging of the prostate.
This is where saw palmetto can be helpful. It's a natural herb that has been shown to help alleviate symptoms related to an enlarged prostate (1).
For this reason, there are a lot of supplements for prostate health that have saw palmetto. Oftentimes, they'll have a blend of ingredients which can help support prostate health.
Greens
Most people simply don’t eat enough vegetables, which is a shame for so many reasons. This is where a superfood greens powder can be beneficial. They can provide your body with phytonutrients it wouldn't normally get.
Superfood greens powders are also nutrient-packed while still containing very few calories.
Typically, these products are a diverse blend of fruits, vegetables, herbs, and grasses. On top of that, some will even have probiotics and digestive enzymes, which can help support overall gut health.
By improving your gut health, you can better break down and utilize the food you eat and supplements you take. Think of greens as a way to help support your overall health and digestion.
Our greens powder, Opti-Greens 50, is a blend of 50 diverse organic grasses, vegetables, fruits, herbs, and more. Opti-Greens 50 also comes low-temperature processed to ensure the bioavailability of the nutrients. Last but not least, you'll get a probiotic and digestive enzyme blend in Opti-Greens 50 to further support gut health.
Vitamin C
Vitamin C is usually known for its benefits for immune health, but that’s not all it does. Vitamin C is also important when it comes to the biosynthesis of collagen, amino acids like L-carnitine, and other neurotransmitters. Vitamin C can be found in citrus fruits, bell peppers, strawberries, tomatoes, and more.
For men, it's recommended to get at least 90 mg of vitamin C every day, so your body can function at its peak.
Probiotics
Probiotics are healthy bacteria that can help aid in digestion and overall gut health. For this reason, probiotics are popular amongst those with digestive issues. But that's not all...
Probiotics can also play a role in maintaining a strong immune system and proper hormone production. Now, even if you regularly find yourself eating plenty of fermented foods like sauerkraut, or foods like yogurt, kefir, or tempeh ... it can still be incredibly difficult to get a wide variety of healthy bacteria.
This is where a good probiotic supplement can be useful. The right probiotic can provide your body with multiple strains of healthy bacteria to help support your gut and overall health.
Zinc
Zinc is another essential mineral that can help support the body’s immune system. It can also help with different aspects of cellular metabolism.
When supplementing with Zinc, find a product that has 10mg or more per serving in order to receive the full benefits.
Omega-3s
Omega-3s are essential fatty acids that play several important roles within the body. They can help reduce inflammation, improve brain health, support heart health, and much more!
Unfortunately, most Americans do not get nearly enough Omega-3’s in their diet. As someone who doesn't eat a lot of fatty fish, I know I don't! This is when supplementing with a high-quality Omega-3 supplement can make a difference.
Look for a product that is high in EPA and DHA, two particularly beneficial fatty acids found in fish. The combined total omega-3's should come out to at least 2,000 mg.
B Vitamins
B vitamins are a group of water-soluble vitamins that include B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin)... simply put, 'B vitamins' are a pretty inclusive group that help a variety of enzymes do their jobs throughout the body.
B vitamins are also vital for energy production and metabolism. They play an essential role in converting the food you eat into energy that your body can use.
Additionally, B vitamins are involved in maintaining proper nerve function. This can help with supporting healthy skin, hair, and eyes, while also aiding in the formation of red blood cells.
The challenge with B vitamins is simply getting enough of them. There are a lot of them, and they don't all come from the same sources. This is where a b-complex or high-quality multivitamin can be particularly useful by giving your body the B vitamins it needs.
Creatine
Creatine is one of, if not the most, researched sports supplements there is. Creatine can help support muscle growth, strength, and improved exercise performance.
Creatine works by replenishing ATP, a molecule used for energy during short bursts of high-intensity activities. I'm referring to activities like sprinting or weightlifting. When your body is working to produce maximal power, it will use ATP.
On top of that, creatine acts as a cell volumizer. It helps keep cells healthier by pulling more water and nutrients into the cell for nourishment. With healthier muscle tissue, it can be easier to grow new muscle tissue.
Some research also shows evidence of creatine's benefit for cognitive function.
One systematic review found that creatine may improve performance on memory and intelligence tasks (4).
Believe it or not, creatine can be found naturally in foods like red meat, poultry, pork, fish, and dairy products. However, supplementing with 5 grams of a creatine monohydrate powder can be a great way to ensure the full benefits.
Curcumin
Curcumin is the active compound found in turmeric (a bright yellow spice known for its anti-inflammatory and antioxidant properties).
Curcumin can be beneficial for reducing inflammation and promoting overall health. For active men, curcumin may be even more valuable. That's because it can help support joint health and alleviate symptoms of conditions like arthritis (2).
The antioxidant properties in curcumin can also help protect cells from oxidative damage. This can also be beneficial for maintaining overall health and wellness.
Fiber
For a lot of us, fiber is probably something we could use more of. I know that's true for me. Dietary fiber is essential for maintaining optimal digestive health. It plays a role in regulating bowel movements and supporting a healthy gastrointestinal system.
But fiber isn't just about keeping things moving through your gut ... it can also help stabilize blood sugar levels by slowing the absorption of sugar in the bloodstream. This can be advantageous for those looking to manage their blood sugar.
Additionally, a high-fiber diet can contribute to heart health by reducing cholesterol levels and promoting healthy blood pressure.
Wondering where you can get more fiber? There are many foods, including fruits, vegetables, oats, beans, and more that have plenty of fiber. But, getting enough fiber on a daily basis can still be a significant challenge.
In this case, you may benefit from a powdered fiber supplement. At 1st Phorm, we offer Multi-Fiber to help ensure you hit your daily fiber intake goals.
Protein
Protein is a fundamental nutrient for muscle repair, growth, and overall health. Now, there are a lot of foods you can eat to ensure that you're giving your body the protein it needs. Complete protein sources, like meat, fish, dairy, and even some plant-based sources can give you all the protein your body needs.
For those of us who live an active lifestyle, getting enough protein isn't just important ... it can also be a challenge. This is where protein supplements, including whey protein and plant-based protein, can make a big difference.
These supplements are designed to help increase daily protein intake in an easy and convenient way.
Being that a lot of men want to be strong and have a solid foundation of muscle ... protein intake is essential. After all, the body requires protein in order to repair and build muscle tissue.
Ashwagandha
Ashwagandha (also called 'Indian ginseng') is an adaptogenic that can help support reduced stress and increased energy (3). It can do this by modulating the body's stress response and regulating cortisol levels.
It may also help improve sleep quality, which is essential for overall mental and physical health.
One study even found that ashwagandha shows promising benefits for testosterone levels in men (5).
Multivitamins
One supplement I always recommend regardless of your gender is a multivitamin. Multivitamins offer a convenient way to get a wide variety of essential nutrients
I like to think of multivitamins like a safety net. It's there to make sure the body gets all the nutrients it needs to function optimally.
While they are not a replacement for a healthy diet, they can complement your diet and provide peace of mind.
At 1st Phorm, we offer a wide variety of different multivitamins, including our male-specific multivitamin: M-Factor Men.
Do Dietary Supplements Really Work?
After all the time we just spent discussing the best dietary supplements for men, I'm sure you're wondering ... do supplements like these really make a difference?
The answer may not be as cut and dry as you expect.
Yes, when used properly and in conjunction with the right nutrition and exercise plan, supplements can help. Just remember ... supplements only exist to supplement any nutrients you aren't getting from your diet.
So, what's the best approach to dietary supplements for men's health?
First and foremost, prioritize obtaining essential nutrients from good food sources. A balanced approach to nutrition should be the foundation you build upon.
Obviously, in order to see the best results, exercise is crucial too. With these two things in place, the last step would be adding supplements to fill in the gaps.
Struggling to get protein in your diet? A high-quality protein supplement may do wonders for you.
Falling short on the healthy fats you need? You may consider trying an omega-3 fatty acid supplement.
Need help with recovery after your workouts? Perhaps a post-workout supplement can help out.
Everybody has different dietary preferences, schedules, lifestyles, genetics, and so many other factors that can influence which supplements can be most beneficial for them. It's important to consider these things yourself and make a decision from there.
If you're not really sure where to start, that's where we can help out. In fact, we even created the ultimate all-in-one tool to help you reach your health and fitness goals. That tool is called the 1st Phorm App!
Not only does the 1st Phorm App allow you to track and manage your nutrition ... it also gives you a full library of workout programs for your goals and instructional videos to help! You'll even get assigned to your very own certified advisor in the app. This is a real professional who is committed to helping you reach your goals!
If you're ready to get the results you've always wanted, just download the 1st Phorm App and get started now!
If you have any questions, or need any help in the meantime, don't hesitate to reach out. We have a full team of NASM Certified Personal Trainers and NASM Certified Nutrition Coaches you can connect with for FREE! Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stphorm.com anytime.
References:
(1) Gordon AE, Shaughnessy AF. Saw palmetto for prostate disorders. Am Fam Physician. 2003 Mar 15;67(6):1281-3. PMID: 12674456.
(2) Paultre K, Cade W, Hernandez D, Reynolds J, Greif D, Best TM. Therapeutic effects of turmeric or curcumin extract on pain and function for individuals with knee osteoarthritis: a systematic review. BMJ Open Sport Exerc Med. 2021 Jan 13;7(1):e000935. doi: 10.1136/bmjsem-2020-000935. PMID: 33500785; PMCID: PMC7812094.
(3) Akhgarjand C, Asoudeh F, Bagheri A, Kalantar Z, Vahabi Z, Shab-Bidar S, Rezvani H, Djafarian K. Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trials. Phytother Res. 2022 Nov;36(11):4115-4124. doi: 10.1002/ptr.7598. Epub 2022 Aug 25. PMID: 36017529.
(4) Avgerinos KI, Spyrou N, Bougioukas KI, Kapogiannis D. Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Exp Gerontol. 2018 Jul 15;108:166-173. doi: 10.1016/j.exger.2018.04.013. Epub 2018 Apr 25. PMID: 29704637; PMCID: PMC6093191.
(5) Lopresti AL, Drummond PD, Smith SJ. A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha ( Withania somnifera) in Aging, Overweight Males. Am J Mens Health. 2019 Mar-Apr;13(2):1557988319835985. doi: 10.1177/1557988319835985. PMID: 30854916; PMCID: PMC6438434.
(6) Filipczak N, Pan J, Yalamarty SSK, Torchilin VP. Recent advancements in liposome technology. Adv Drug Deliv Rev. 2020;156:4-22. doi: 10.1016/j.addr.2020.06.022. Epub 2020 Jun 25. PMID: 32593642.
