What are the best supplements for men?
What do you need to supplement with to ensure you have enough vitamins and other nutrients in your body that it’s firing on all cylinders?
It all depends on your own personal requirements.
In a perfect world you would get everything your body needs from the foods you eat.
But we don’t live in a perfect world and sometimes it requires a little preparation and investment on your part.
The supplements outlined below cover the full spectrum of health.
Together they support a healthy brain, heart, teeth, skin, eyes, and stomach. They also help with muscle growth, fitness performance, concentration and more.
Are they a panacea for good health? Of course not. But along with a healthy diet, they can help optimise your body by giving it the correct nutrition it deserves.
I take each of the supplements outlined below except one which is on my to-buy list.
I don’t take them every day. For example, I take a Vitamin D capsule around twice a week in the summer and four times a week in the winter.
Health is personal and it’s all about understanding your own supplementation requirements. Start with these 11 supplementations and you won’t go wrong.
If you live in the northern hemisphere part of the world then it’s likely you will be Vitamin D deficient. Especially in the winter time.
Also known as the ‘sunshine vitamin’, Vitamin D is produced by your body after you’ve spent time in the sunshine.
Vitamin D is one of the best supplements for men, although it’s not actually a vitamin. It’s a hormone made by the skin although you can get around ten percent of your daily requirements from certain foods.
If you’re like me, your sense of well-being is greater in the summer than in winter. This is likely to do with your body having higher Vitamin D levels from the sunshine as studies suggest that deficiency in the winter time may lower mood.
I test for my Vitamin D levels as I’m often deficient and in the winter I increase my supplement dose (or go on a sunny holiday in Asia).
Vitamin D benefits: Healthy bones, teeth and muscles
Where to buy: 2000IU capsules from Amazon.
Omega-3 fatty acids
Your body needs Omega-3 fatty acids to function. They’re essential fats. Unlike other types of fast, your body can’t produce these by itself. It has to get them from foods.
Foods that are high in Omega-3 fatty acids are fish, vegetable oils, nuts, leafy vegetables, flaxseeds, flaxseed oil.
If you’re like me, you won’t consume enough of these on a weekly basis.
are good for my blepharitis and I don’t eat seafood, so I have no choice but to supplement. Omega-3s are one of the best supplements for men if, like me, you can’t get them from foods.
Omega-3 benefits: Eye health, brain health, heart disease prevention and a reduction in inflammation
I’ve written before about the health benefits of coffee. Caffeine is one of the best supplements for men as it has a ton of health benefits.
Some still believe caffeine is bad for you and while it is a little addictive the pros far outweigh the cons. Plus drinking caffeine in the form of either tea or coffee is a pleasurable and social experience.
Caffeine benefits: Burns fat, preserves muscle, supports fitness performance and can lower risk of cognitive diseases.
Where to buy: At home, your local coffee shop, or in pill form from Amazon.
I’ve used creatine off and on since I was a teenager. It improves my strength by about 10-15 percent, endurance by 20 percent and adds a good 3 or 4lbs of muscle to my frame.
Creatine is the best (legal) supplement for providing additional performance in the gym. Supplementing with it boosts your natural stores and help your muscles produce extra energy allowing you to get those important extra reps out.
I take creatine in cycles so during periods I’m not on it I notice a strength and endurance drop in the gym. This can have a psychological impact on your training although understand that it all comes back when you start taking it again.
Creatine benefits: Extra strength and endurance in the gym and an increase in muscle mass.
Where to buy: You can buy creatine on Amazon.
Branched Chain Amino Acids (BCAAs) are an essential (i.e. can’t be produced by the body) amino acid usually found in foods such as meat, dairy and legumes.
If you feel you’re getting enough of these types of foods then you may not need to supplement. If your diet is vegan based then it could be worth your while supplementing.
BCAA benefits: Improve endurance during exercise performance and reduce muscle soreness.
Where to buy: You can buy BCAAs on Amazon.
Whey protein isolate
Weightlifters among us know that whey protein isolate is one of the best supplements for men as it helps them repair and build muscle.
Whey protein isolate has a higher concentration of protein and is lower in carbs and fat than whey protein concentrate. It’s generally more expensive too.
You want to get as much protein from your meals rather than a supplement but since we all live in the real world that’s often not possible.
Protein shakes are no longer reserved for bodybuilding gym rats. Regular people supplement with it regardless of their health and fitness goals.
Whey protein isolate benefits: repairs muscle and promotes muscle growth.
Where to buy: You can buy whey protein isolate on Amazon.
Super greens are a super easy way of getting vital nutrients and vitamins into your body. These superfood blends usually contain extracts from the likes of broccoli, spinach, beetroot and many other healthy vegetables.
Super greens are one of the best supplements for men as they are easy to consume and are especially helpful if you have a busy schedule.
Super greens benefits: Full of nutrient-rich extracts from healthy sources and easy to consume.
Where to buy: You can buy super greens on Amazon.
Vitamin E is the first supplement I ever took. When I was a teenager, the BBC aired a documentary that showed vitamin E improved memory and concentration in children. Wanting to improve my intelligence at the time, I have supplemented with it ever since.
Vitamin E has been shown to balance cholesterol, repair damaged skin, thicken hair and improve vision. There is still a debate about whether it’s good for memory.
Foods rich in vitamin E include nuts, seeds, dark coloured fruits and some vegetables. If these are a part of your diet it’s unlikely you have to supplement. If not, then give vitamin E supplementation a try.
Vitamin E also plays a part in helping men with their skin care routine and should be a part of your diet.
Vitamin E benefits: balances hormones and is good for skin, hair and vision.
Where to buy: You can buy vitamin E on Amazon.
Did you know that taking a low dose of aspirin every day can help you live longer? Studies are showing it can prevent heart disease and cancer.
Longevity researchers recommend taking a baby aspirin which is what I’ve done for the last two years. I don’t take one every day, just every three or four days or when I remember. Sometimes I forget to take them for a couple of weeks. Life is long and supplementation is not a daily rule.
Aspirin benefits: Reduces risk of heart attack and certain cancers.
Where to buy: Your local supermarket or pharmacy will have them.
Medium Chain Triglycerides (MCTs) are a saturated fat which is found in coconuts. MCT oil is a more concentrated version that you can buy off the shelf or online.
MCT oil helps with cognitive function and also raises your metabolism allowing you to manage your weight better.
Unless you eat coconuts every day then MCT oil is one of the best supplements for men interested in maintaining good health.
I’ve been using MCT oil for the last five years (again, not every day but off and on) and I can feel the cognitive benefits. Be warned though, it passes right through you if you have too much so always check the dosage.
MCT oil benefits: Improves your cognitive function and raises your metabolism.
Where to buy: You can buy MCT oil on Amazon.
Having a healthy gut is important and it plays a much larger role in your health than you might think. Studies have shown there is a communication path between your gut and brain. If your gut’s not firing on all cylinders then your brain may not be too.
One of the best ways to maintain a healthy gut is with probiotics in the form of fermented foods. This can include unpasteurised cheese, kimchi, kombucha, kefir and probiotic yoghurt.
One of the best supplements for men is VSL#3. It’s the only probiotic supplement with published data showing it improves gut health.
I’ve never tried it but it’s on my list.
VSL#3 benefits: Balances gut flora and supports the digestive system.
Where to buy: You can buy VSL#3 on Amazon.