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10 Best Supplements for Men

By Ethan Boldt

July 10, 2024

The perfect diet is loaded with nutrients, including fresh vegetables, fruits, properly sourced proteins, healthy fats and more. However, such a diet isn’t possible for most modern men, and as a result many have nutrient shortfalls, such as vitamin D or magnesium.

While a diet that’s low in vitamin-rich foods like fruits and veggies is partly to blame, other factors like poor soil quality and lifestyle habits can also contribute to lower nutrient levels among men.

Normal aging is also to blame. For example, our levels of collagen, muscle mass and even bone density naturally decline as we age.

So for optimal health and healthy aging, it’s important to eat a balanced, healthy diet like the Mediterranean diet and get regular exercise … but also address any potential nutrient deficits with the right supplements, including ones that can aid performance and match your goals. (This can be especially true for active men.)

What kinds of goals? We’re talking improved muscle strength, lean muscle mass, fat loss, a faster metabolism, better sleep, improved heart and cognitive health, even better sexual performance.

So let’s examine the vitamins, minerals and supplements that can help you reach these goals.

(Note: You should always consult your healthcare professional before starting any dietary or lifestyle regimen, including dietary supplements.)

1. Multivitamin for overall health support

What vitamins are good to take daily? Overall, there are 13 essential vitamins all men need, plus a number of important trace minerals, electrolytes, and essential fatty acids. The vitamins include C, A, D, E, K and the B vitamins (such as thiamine and vitamin B12).

A quality multivitamin includes most of these vitamins and minerals, and it can help address any potential nutrient shortages.

Vitamin D is needed by men to produce enough testosterone, maintain strong bones, support brain health, support positive moods, and for healthy immune system and cardiovascular support. Yet 45 percent to 75 percent of all adults in the U.S. (or possibly even more depending on ethnicity) experience at least some degree of vitamin D shortfall. It’s especially common among those who live in cold climates and spend most of their time indoors.

B vitamins (B6, B12, folate, etc.) are also needed by men for energy production, brain function and cardiovascular health. But as men age, the ability to absorb and use B vitamins may decrease … so it’s important to not just eat foods like beef, poultry and eggs but also potentially supplement.

As men get older, the antioxidant vitamins A, C and E are also critical. They help promote antioxidant activity, support healthy cells, promote a healthy immune response, support cognitive health/healthy neuron function, and boost skin, eye and hair health.

Vitamin K is also important for men, as it helps build and maintain strong bones, facilitate normal blood clotting and promote cardiovascular health. But a vitamin K shortfall can be common among men who don’t eat many vegetables or dairy products.

Meanwhile, don’t forget about the minerals. Zinc — found naturally in foods like organ meats, fish, legumes and nuts — is an essential mineral for overall healthy immune system support and healthy metabolic function. It’s a component of more than 300 enzymes and participates in regulating enzymatic activity in the body every day.

Potassium is another key mineral and helps maintain normal cardiovascular function, blood pressure, bone health and digestion. Nearly one in three adult men deal with low potassium levels, due to exercising more than an hour a day, excessive alcohol consumption, or certain over-the-counter or prescription medications.

So you want to get a multivitamin with nearly 100 percent or more Daily Value of each of these vitamins and minerals and more.

For example, Ancient Multi Men’s (formulated specifically for men under 40) and Ancient Multi Men's 40+ (formulated specifically for men in their 40s and beyond) provide 100 percent or or more Daily Value of 13 to 15 essential vitamins and minerals. To help support absorption and retention, take in divided doses — three capsules per day.

There’s also Men’s Once Daily options, in addition to Men's Fermented Multivitamin that is made with real food and fermented ingredients.

2. Magnesium for supporting healthy blood pressure levels support

Magnesium is an essential electrolyte mineral involved in over 300 different biochemical reactions in the body. It plays a part in regulating calcium, potassium and sodium levels, thereby supporting healthy blood pressure, muscular health, digestive processes, bone health, a positive outlook and calmness, and many other processes.

However, levels of magnesium in the modern food supply are believed to have decreased over time due to soil depletion, which is one reason why men might be getting less. Dealing with stress and working out often can also diminish one’s magnesium levels.

Besides consuming magnesium-rich foods — such as leafy green veggies, cruciferous veggies, beans, nuts and seeds — some men should consider supplementing with extra magnesium. The average multivitamin doesn’t contain much magnesium, while most healthy adult men should generally consume about 400 to 420 milligrams of magnesium daily.

Ancient Nutrients Magnesium contains 300 milligrams of body friendly magnesium.

3. Probiotic for gut health support

The best probiotic formulations for men can help to maintain a healthy balance of gut flora, help support nutrient absorption, and even play a role in supporting healthy immune system function.

When choosing a probiotic supplement, you want to be sure beneficial microbes make their way to the right parts of the gut without being partially killed off by stomach acid and heat. Soil-based organisms (or SBOs) are species of probiotic bacteria that are often hardier than other types of probiotics and resistant to harsh environments. Another benefit of SBO probiotics is that they don’t require refrigeration, but rather they can be stored at room temperature (shelf stable).

Ancient Nutrition’s SBO Probiotic Men’s is formulated specifically to support men’s health, not only by providing healthy microbes for digestive health support but also other beneficial botanicals and herbs tailored for men’s health. It features a combination of soil-based organisms and an Organic Fermented Botanical Blend of fenugreek, ginger, fo-ti root and an Organic Mushroom Blend of turkey tail, shiitake, reishi and maitake.

It’s made to support digestive and immune system health. There's also a SBO Probiotics Men's Once Daily supplement as well.

What's the best time to take probiotics? To help support absorption and colonization in the gut, we suggest taking probiotic capsules on an empty stomach, either when you first wake up (before breakfast) or right before bed (roughly 2–3 hours after your last meal).

4. Collagen for healthy aging and joint health support

Collagen is the most abundant protein in the human body. This “structural protein” helps to build and support healthy connective tissues throughout the body — the joints, ligaments, tendons, skin, bones, blood vessels and even the lining of the gastrointestinal tract and other organs.

As a complex protein, collagen is made up of smaller “building blocks'' called amino acids. It generally contains 19 amino acids and is an especially ample source of several that aren’t abundant in many other protein sources such as meat or fish — including glycine, proline and arginine.

Benefits of collagen for men generally include helping to support joint comfort and mobility, overall maintenance of muscle mass, exercise performance and recovery, digestive health and skin health. Collagen also promotes hair health and hair growth.

Ancient Nutrition’s Multi Collagen Protein supplements feature 10 types of collagen from four food-sources: chicken, bovine, fish and eggshell membrane. The hydrolyzed collagen supports absorption due to the positive effects of collagen fermentation. These formulas are sourced from only grass-fed and pasture-raised, cage-free and cruelty-free sources, and have no added sugar, additives and fillers.

Multi Collagen Protein’s proven benefits are rapid and real for men. They include:

• Reduces joint discomfort rapidly (7 days), continuously (30 days) and persistently (90 days)

• Support against exercise-related cartilage breakdown

• Shown to improve exercise recovery by 56.3%

• Promotes healthy hair thickness and growth with a reduction in hair breakage

• Improves the appearance of crow’s feet after 4 weeks and skin tone after 8 weeks

A general serving amount of collagen for men is one or two servings per day, or about 10 to 20 grams of collagen daily. Some men may want to work up to possibly taking three daily servings, depending on their overall diet and goals as well as the input of their healthcare professional.

In addition, Multi Collagen Advanced is a new premium line that is packed with 10 types of collagen from 10 food-based sources, including six premium grass-fed organs. The supplements include formulations that aim to help you get lean, gain muscle and strength, rapidly hydrate or help to detoxify.

5. Whey protein for lean muscle mass support

Whey has been a consistent go-to for men when it comes to muscle building. With a high percentage of branched-chain amino acids, whey promotes the maintenance of muscle tissue and helps to guard against muscle breakdown during exercise.

It is also sometimes considered a top protein powder for healthy weight management because it can help curb cravings and improve body composition.

Ancient Nutrition’s new Whey Protein (available in vanilla bean and milk chocolate flavors) contains 23 grams of protein per scoop. It’s made with grass-fed, organic and regenerative A2/A2 milk protein. This is whey that comes from cows that produce only the A2 type of beta-casein, which is similar to the primary protein found in human milk and is often easier for humans to digest.

Benefits of Ancient Nutrition’s whey protein include building strength, increasing lean muscle mass, supporting healthy body composition and promoting satiety.

6. Omega-3s for heart health support

Most men eating a “Western diet” consume plenty of omega-6 fatty acids, which are pro-inflammatory and found in many ultra-processed foods (packaged foods and vegetable oils, for example). Meanwhile, not enough omega-3 fatty acids — which support healthy inflammation levels and found in certain fish, eggs, nuts and seeds — are consumed.

Ideally, all men should consume a ratio of omega-6s to omega-3s that’s between about 2:1 to 4:1 (so roughly double the amount of omega-6s than 3s). However, some men might be consuming up to 10 times more omega-6s than this.

The two need to balance each other out in order to help keep inflammation levels at a healthy, normal level and promote healthy heart, brain and immune system functions.

Eating wild-caught fish several times per week, or taking an omega-3 fish oil supplement equal to about 1,000 milligrams daily, is the best way to ensure you get enough.

Ancient Nutrition’s Omega-3s Whole Body soft gels contain 1,100 milligrams of omega 3s, plus omega 6s and 9s — all from both wild ocean and plant-based sources.

7. Electrolyte powder for hydration support

Cardio exercise, especially in warmer weather, can cause plenty of normal body fluid loss through both sweat and electrolyte dilution. Even low-intensity exercise can lead to the need to rehydrate to promote proper fluid replacement.

Electrolyte drinks help replenish some of the sodium, potassium, magnesium and calcium lost so you can continue peak performance and stay hydrated.

Multi Collagen Advanced Hydrate Powder (lemon lime or mixed berry flavor) supplement helps you achieve rapid hydration for your skin and body. It provides twice the number of electrolytes (overall sodium and potassium levels) compared to leading sports drinks, and it features a hydration superfood blend that includes red marine algae.

8. Calcium (if over age 50) for bone health

As men age, the focus on bone health should increase. To maintain bone density, it’s a sound idea to look for a calcium supplement, as calcium aids in healthy, normal bone formation. Ideally, it’s coupled with vitamin D, which supports calcium absorption.

According to health authorities, men ages 19 to 70 need at least 1,000 milligrams of calcium per day while men ages 71 and older need at least 1,200 milligrams. Along with calcium-rich foods like dairy products, leafy greens, beans and sardines, consider a supplement like Ancient Nutrients Calcium, which provides 574 milligrams of food-form calcium. A non-dairy calcium source, it supports bone health.

9. Creatine for building and supporting healthy muscles

Many men seek to build more muscle, and creatine monohydrate is one supplement that’s been extensively studied in relation to this benefit. With over 300 studies in the literature, roughly 70 percent show that creatine supplementation can help increase strength and muscle mass. Moreover, such physical improvements can happen within two weeks of use.

Generally, there is a loading period in which you take higher amounts of creatine for a short period of time. Typically it’s around 0.3 grams per kg of body weight for up to 7 days, split into four equal doses throughout the day. This is followed by a maintenance amount of around 0.03 grams per kg of body weight for up to 10 weeks.

However, side effects can include water weight, plus negative kidney and liver impacts.

10. Coenzyme Q10 (CoQ10) for energy

Energy is a big need for nearly everyone, and coenzyme Q10, or CoQ10, is a nutrient that can boost natural energy levels. With its antioxidant properties, it can also boost heart health by enhancing energy production in cells, fighting oxidative stress and supporting cardiovascular function.

CoQ10 also can help maintain normal blood pressure levels. Lastly, CoQ10 may help promote healthy sperm quality and motility.

While CoQ10 is naturally produced by the body, it declines with age, especially for men over age 40 or those taking statin medications. Therefore, a CoQ10 supplement may be worth looking into.