Men’s Health Supplements

What Supplements Should Men Take?

There’s no single supplement for men that works for everyone, but a handful of nutrients show up again and again in the research. Here’s where most men should start, and where to go from there. 

The Foundational Four Every Man Needs

Four nutrients form the foundation of most men’s daily supplements: a multivitamin, vitamin D, magnesium, and omega-3s. None of them are flashy, but together they cover a lot of ground your diet alone may not. 

Vitamin D supports bone, muscle, and immune health, and a large share of adults don’t get enough of it from sun exposure and food alone.⁵ Magnesium is involved in hundreds of processes in the body, from muscle and nerve function to blood sugar and blood pressure regulation, and higher magnesium intake has been linked to greater bone mineral density in the hip.^2,3,4 See our full breakdown of the benefits of magnesium supplements for more on why it’s worth prioritizing. Omega-3 fatty acids, most commonly from fish oil, have been studied by the American Heart Association for their role in supporting cardiovascular health.^6,7 

Four nutrients form the foundation of most men's daily supplements: a multivitamin, vitamin D, magnesium, and omega-3s. None of them are flashy, but together they cover a lot of ground your diet alone may not. 

Vitamin D supports bone, muscle, and immune health, and a large share of adults don't get enough of it from sun exposure and food alone.⁵ Magnesium is involved in hundreds of processes in the body, from muscle and nerve function to energy metabolism, and about half of Americans fall short of recommended intakes. Magnesium is also a structural component of bone, and observational research has linked higher intakes to greater bone mineral density.^2,3 See our full breakdown of the benefits of magnesium supplements for more on why it's worth prioritizing. Omega-3 fatty acids, most commonly from fish oil, are best known for their role in heart health, and the American Heart Association recommends one to two servings of seafood per week, with supplements as an option for some men under a doctor's direction.^4,6 

Curious which nutrients matter most and why? Check out our guide to the top 7 nutrients for men’s health. 

Targeted Support

Beyond the foundational four, some men benefit from more targeted support, depending on their goals, diet, and stage of life. 

Gut health is a good example. Probiotics are live microorganisms that, in adequate amounts, support a healthy gut microbiome, and they’re typically measured in CFUs (colony-forming units) rather than milligrams, since what matters is the number of live organisms, not their weight.⁷ If digestion, regularity, or general gut balance is something you’re working on, our guide to probiotics for men’s gut health is a good place to start. 

Healthy aging support is another area worth a look, especially as men move into their 40s and 50s. Lifestyle factors like regular exercise, maintaining a healthy weight, and managing chronic conditions all play a documented role in how gradually (or quickly) testosterone levels decline with age, and supplements that support those foundations, rather than promising to reverse the clock, tend to be the more evidence-based bet.⁸ 

What are the best vitamins for men?

If you’re looking for a short answer: vitamin D, magnesium, and a B-complex cover a lot of the most common gaps, with omega-3s as a close fourth for heart health support.^2,4,5,9 Best is relative to your diet, goals, and health history though, so think of this as a starting point, not a prescription. When in doubt, a conversation with your healthcare practitioner about your specific labs and diet will get you a more precise answer than any list online, including this one.

Men’s Supplements by Life Stage

The best men’s supplements at 30 aren’t necessarily the same ones you’ll want at 50. Here’s how needs tend to shift.

Supplements for Men in their 30s

In your 30s, the goal is usually building a solid foundation, not fixing a problem yet. A daily multivitamin, vitamin D, and magnesium cover the basics, especially if training, stress, or a busy schedule are cutting into sleep and recovery.^2,5 This is also a good decade to build the habit of consistent supplementation, since knowing the best time to take your supplements can make as much difference as what you’re taking.

Supplements for Men in their 40s

Your 40s are often when the first small shifts show up: slightly slower recovery, more noticeable stress, sleep that isn't quite as restorative. Some of this overlaps with a gradual, natural decline in testosterone that tends to begin around this age, though the pace varies a lot from person to person and is influenced heavily by weight, activity level, and chronic health conditions.⁸ Foundational nutrients still matter here, alongside a closer look at lifestyle factors your healthcare practitioner can help you track.

Supplements for Men 50+

By 50 and beyond, heart health and bone health tend to move higher on the priority list. Omega-3s are among the more studied nutrients for cardiovascular support, and the American Heart Association considers supplementation reasonable for men who already have coronary heart disease or heart failure, under a doctor's direction, while recommending seafood over supplements for everyone else.⁴^,⁶ Vitamin D and magnesium continue to matter for bone density and muscle function.^2,3,5

If low testosterone symptoms, like persistent fatigue or reduced strength, are a concern, that's a conversation worth having directly with your healthcare practitioner, since testosterone therapy is a medical decision, not a supplement one.¹⁰ 

References:

1. National Institutes of Health, Office of Dietary Supplements. (2025). https://ods.od.nih.gov/factsheets/WYNTK-Consumer/ 

2. National Institutes of Health, Office of Dietary Supplements. (2025). https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ 

3. Orchard, T. S., et al. (2014). https://pubmed.ncbi.nlm.nih.gov/24500155/. American Journal of Clinical Nutrition. 

4. Farsinejad-Marj, M., et al. (2016). https://link.springer.com/article/10.1007/s00198-015-3400-y. Osteoporosis International. 

5. National Institutes of Health, Office of Dietary Supplements. (2026). https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/ 

6. Siscovick, D. S., et al. (2017). https://www.ahajournals.org/doi/10.1161/cir.0000000000000482. Circulation. 

7. American Heart Association. (2023). https://www.heart.org/en/news/2023/06/30/are-you-getting-enough-omega-3-fatty-acids 

8. National Institutes of Health, Office of Dietary Supplements. (2026). https://ods.od.nih.gov/factsheets/Probiotics-HealthProfessional/ 

9. Harvard Health Publishing. (2024). https://www.health.harvard.edu/mens-health/lifestyle-strategies-to-help-prevent-natural-age-related-decline-in-testosterone 

10. Harvard Health Publishing. (2019). https://www.health.harvard.edu/mens-health/treating-low-testosterone-levels 

11. NSF International. (2026). https://www.nsf.org/consumer-resources/articles/supplement-vitamin-certification