At a glance:
- Vitamin D deficiency is widespread among men in Estonia, and supplementation supports muscle function and immunity.
- Zinc and magnesium help maintain normal testosterone levels, particularly if your diet lacks variety.
- Omega-3 fatty acids (EPA + DHA) have been clinically proven to reduce cardiovascular risk factors.
- Creatine is one of the best-studied sports supplements and is well suited to men who do strength and endurance training.
Supplements for men attract plenty of myths and marketing hype—in this overview, we draw only on verifiable scientific evidence. We look at vitamin D, omega-3 fatty acids, magnesium, zinc and creatine, which are among the most extensively studied supplements for men’s health needs. If you want to understand the general principles of using supplements, start with our article Supplements: what you should know.
Which supplements for men have the strongest scientific evidence?
Four supplements have the strongest scientific evidence for general health: vitamin D, omega-3 fatty acids (EPA + DHA), magnesium and zinc, with creatine supported for athletic performance. The NIH Office of Dietary Supplements (NIH ODS) has evaluated all of these, and multiple systematic reviews and randomized controlled trials are available on them.
Supplements for men fall into two main categories: those that support general health (vitamin D, magnesium, zinc, omega-3) and those for athletic performance (creatine, whey protein). If you are more active, we also recommend reading our evidence-based overview, Supplements for athletes.
Why is vitamin D so important for men’s health?
Vitamin D deficiency is one of the most common nutrient deficiencies worldwide—studies estimate that it affects more than a billion people globally (Holick, 2007). In Estonia, the long winter makes the situation critical, as vitamin D synthesis in the skin virtually stops.
Vitamin D is particularly important for men’s hormonal health. A randomized controlled trial found that taking 3332 IU of vitamin D daily for 12 months produced a statistically significant increase in testosterone levels compared with the placebo group (Pilz et al., 2011). EFSA has approved a health claim for vitamin D’s role in normal muscle function (EU Regulation 432/2012). NIH ODS recommends 600–800 IU per day for adult men, although many doctors consider up to 2000 IU optimal during the winter months.
How do magnesium and zinc support men’s hormone levels?
Magnesium and zinc are two minerals that men most commonly consume in insufficient amounts—particularly men who train intensively and sweat heavily.
Zinc is needed for both testosterone metabolism and normal spermatogenesis—both health claims have been approved by EFSA. A controlled study found that restricting dietary zinc significantly reduced testosterone levels in healthy adult men, while zinc supplementation restored them to normal (Prasad et al., 1996).
Magnesium is involved in hundreds of enzymatic reactions in the body. A randomized trial involving athletes and sedentary men found that magnesium supplementation increased both free and total testosterone levels compared with baseline (Cinar et al., 2011). If you would like to learn more about hormonal health, read What you should know about growth hormone, which explains its role in men’s health.
What are the benefits of omega-3 fatty acids for men?
Omega-3 fatty acids (EPA and DHA) have the strongest evidence base among supplements for cardiovascular health. A comprehensive review by Mozaffarian and Wu (2011) found that EPA and DHA reduce triglyceride levels, lower blood pressure and are associated with a lower risk of cardiovascular mortality.
EFSA has approved two health claims for EPA and DHA: supporting normal heart function (a daily dose of at least 250 mg) and maintaining normal triglyceride levels (a daily dose of at least 2 g EPA+DHA) (EFSA, 2010). They are among the few supplements with health claims officially approved by the European Union.
Is creatine safe and effective for men?
Creatine is one of the most extensively studied supplements in sports. A meta-analysis of 22 studies confirmed that creatine supplementation improves short-duration, high-intensity performance and supports muscle mass gains when combined with strength training (Branch, 2003). Creatine’s positive effects on cognitive function are also being investigated, but this area needs further randomized trials.
Creatine is well tolerated by healthy adults at doses of 3–5 g per day (Branch, 2003). Several meta-analyses have found no harmful effects on kidney function in healthy individuals. You can read about the latest scientific research in our What’s new section.
What should men avoid when it comes to supplements?
The most important principle: no supplement can replace a balanced diet. Supplements are intended to complement your diet, not replace it. Many hormone and performance products marketed to men lack sufficient scientific evidence and may contain undeclared ingredients.
You should also bear in mind that some supplements can interact with medications or may be unsuitable if you have certain health conditions. It is sensible to consult a doctor before taking them, especially if you have a chronic condition. The NIH Office of Dietary Supplements website provides reliable, evidence-based information on each supplement.
References
- Holick MF (2007). Vitamin D deficiency. N Engl J Med. 357(3):266–281. PMID: 17634462
- Pilz S, Frisch S, Koertke H et al. (2011). Effect of vitamin D supplementation on testosterone levels in men. Horm Metab Res. 43(3):223–225. PMID: 21154195
- Prasad AS, Mantzoros CS, Beck FW et al. (1996). Zinc status and serum testosterone levels of healthy adults. Nutrition. 12(5):344–348. PMID: 8875519
- Cinar V, Polat Y, Baltaci AK, Mogulkoc R (2011). Effects of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion. Biol Trace Elem Res. 140(1):18–23. PMID: 21311996
- Mozaffarian D, Wu JH (2011). Omega-3 fatty acids and cardiovascular disease: effects and mechanisms. J Am Coll Cardiol. 58(20):2047–2067. PMID: 21963222
- Branch JD (2003). Effect of creatine supplementation on body composition and performance: a meta-analysis. Int J Sport Nutr Exerc Metab. 13(2):198–226. PMID: 12945830
- EFSA Panel on Dietetic Products, Nutrition and Allergies (2010). Scientific Opinion on health claims related to EPA and DHA. EFSA Journal. 8(10):1796. DOI: 10.2903/j.efsa.2010.1796
Frequently asked questions
Which supplements are most beneficial for men?
The strongest scientific evidence supports vitamin D, omega-3 fatty acids (EPA+DHA), magnesium and zinc for general health, and creatine for improving athletic performance.
Do men need to take supplements formulated specifically for men?
Usually not. Men’s formulas may contain nutrients you need, but often include unnecessary ingredients too. It is better to choose individual supplements based on your specific deficiencies, as identified through blood tests.
Do supplements increase testosterone?
Zinc and vitamin D help maintain normal testosterone levels if you have a deficiency, but they do not raise testosterone above the normal physiological range. This effect has been documented primarily when correcting inadequate intake (Pilz et al., 2011; Prasad et al., 1996).
When is the best time to take supplements?
Vitamin D and omega-3 are fat-soluble and are absorbed better when taken with food containing fat. You can take creatine at any time, but many people prefer to take it after a workout. Evening is often a good time to take magnesium, as it may help you fall asleep.
Is creatine safe for men?
Yes, creatine is a well-studied supplement that is safe for healthy adults at doses of 3–5 g per day. Several meta-analyses, including Branch (2003), have found no harmful effects on kidney function or the function of other organs.
Illustrative image: Hendrilk Hürden “In the club” acrylic on canvas 60 × 90 cm 2018 find out more about the artist: https://henrikhyrden.com/
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