fbpx

*Brand Partner Content*

WeDeliver.us decided to put together a list of the best supplements for men. Not for the world’s fittest guys. Not for the kind of guys you’d see on the covers of men’s health magazines.

A guide to the best supplements for normal, average men.

Men have very specific health needs and if they are not met then it can quickly lead to a lack of focus, low mood, and stress.

If you want to keep your health in check, maintain muscles, and have healthy hormone levels, then proper nutrition and supplementation are key.

No matter your age, there is always time to focus on your health. Think of it as preventative maintenance, like running a nuclear power station. If you wait for something to go wrong, it might well be way too late to do anything about it. It’s never too early to start.

Establishing healthy habits is the best way to ensure a long and fulfilling life, having the energy to do everything you want to do and succeed in your family life, work, and hobbies.

That means eating healthy, exercising, and proper supplementation.

Best Supplements for Men 2021 - WeDeliver.us

Time to take control! Let’s rock …

Men have more muscle and are typically bigger than women, which means that their bodies need more calories to function properly. If you are moderately active, you should be consuming between 2000-2800 calories a day.

According to the Academy of Nutrition and Dietetics, when it comes to common men’s health problems such as prostate cancer, cholesterol levels, and blood pressure, a diet with plenty of whole grains, fruits, and vegetables has been shown to prevent disease.

However, deficiencies are common, especially if you have digestive issues or are eating a restrictive diet such as vegan or vegetarian. Men’s health supplements can bridge this gap and ensure that you are getting everything that you need.

Heart Disease

According to the CDC, heart disease is the leading cause of death in the United States, responsible for 1 in 4 deaths. Risk factors include weight gain and lack of exercise.

The best ways to keep your heart healthy is to eat a balanced diet, exercise regularly, keep your blood pressure under control and stay a healthy weight. The right diet and supplementation could help you on your way to a healthier life.

What Are Dietary Supplements?

Vitamins and minerals are what the body needs to run your body optimally, including keeping your bones, digestive system, and brain healthy.

Supplements can help bridge the nutritional gap in your diet; we will cover common deficiencies below, however, for a full A-Z of supplements, head over to the Men’s Journal here.

There are also herbal remedies that can promote good health in men. Herbal supplements are designed to address biological factors that affect health. Examples are deficiencies in testosterone, neurotransmitters like dopamine and serotonin, and high levels of harmful hormones such as cortisol.

Here we will discuss some of the most popular supplements for men so that you can make an informed choice.

Important Vitamins and Minerals

A substantial review in 2002 found that vitamin deficiencies are commonly linked to chronic diseases, and supplementation could help. (1) Even a balanced diet may not be giving you the nutrients you need. Here are some of the most common deficiencies that you may want to consider supplementing with.

Vitamin D

Vitamin D enables our bodies to absorb calcium, which is essential to bone health. If you are not getting enough, then it could increase your risk of getting sick, suffering from bone and back pain, and hair loss. (2)

You can absorb vitamin D through sunlight. However, if you cannot get much sunlight or wear suncream (which blocks the synthesis of vitamin D), you should consider a vitamin D supplement.

Vitamin D has been evaluated by the food and drug administration who approved adding vitamin D to plant milk as one way to ensure that people consume more of it.

Magnesium

Magnesium is an essential nutrient, so we must get it from either food or supplementation. It plays an important role in our nervous system, keeps your bones healthy, regulates blood sugar levels, aids muscle and nerve function, and creates protein, bone, and even DNA! With so many functions it’s no wonder that deficiency causes low mood, anxiety, and sleep problems.

Magnesium does many incredible things, yet too many of us do not consume enough of it. Especially when considering the depleting mineral content in the soil which grows our food. In one study looking at the side effects of magnesium deficiency, it was labeled as,

… a principal driver of cardiovascular disease and a public health crisis.‘ (3)

Zinc

Zinc is contained in cells throughout your body. It works with your immune system to protect your body from viruses and bacteria. It is also used to make proteins and DNA.

Men need more than women in order for their bodies to function optimally. If you are a vegetarian, drink alcohol, eat at a calorie deficit, or have digestive issues, then you may not be getting enough. (4)

Boron

Boron is a mineral found in leafy greens. It is important for attention span, brain health, and short and long-term memory.

Supplementation is particularly beneficial to men because of its ability to increase free testosterone levels. Studies have also shown that it decreases SHBG levels, which is a protein that can make testosterone unusable. (6)

Omega-3s

Omega-3 fatty acids are incredibly important because they benefit the health of both your brain and body. Few nutrients have been so well studied for their benefits; Omega 3 can improve eye and heart health, brain function, and fight inflammation, to name a few.

Omega 3 is found in fish oil or algae. This is such an important nutrient and unless you eat fish regularly, you should be supplementing with a high-quality supplement. Especially considering its ability to prevent heart disease, a common risk factor for men.

Performance Lab Omega-3 is a vegan supplement that includes DHA and EPA omega-3 fatty acids. Performance Labs is a trusted brand known for the thorough research that goes into each product and optimized dosages.

Best Omega 3

B-Vitamins

B-vitamins such as B6 and B12 are essential to good health. A b-complex vitamin is especially important for vegetarians and vegans.

B-6, in particular, is important for men as it promotes healthy testosterone levels and regulates estrogen production. (5)

Vitamin E

Vitamin E is an antioxidant that helps to protect your cells from damage. Vitamin E is found in nuts, sunflower seeds, oils, and fish. If your diet does not include these things, then it may help to supplement.

Vitamin C

Vitamin C protects cells and maintains healthy blood vessels, skin, bones, and cartilage. Vitamin C is found in a wide range of fruit and vegetables, or if you are eating an animal-based diet, then you can also find vitamin C in the raw liver. If you are not eating sufficient fruit and vegetables and don’t fancy eating raw liver, you should supplement it with Vitamin-C.

Performance Lab NutriGenesis® Multi for Men is a highly rated vegan friendly multi vitamin supplement.

“What’s Nutrigenesis?” you may well ask. It is an innovative method of creating co-factor paired vitamins and minerals which trick your body into believing they are food. Meaning your body absorbs them. Many multivits may have a great list of vitamins on the side … but many of them will just pass straight through.

Best Men's Multi Vitamin

Herbal Supplements

Some incredible herbal remedies have been used for hundreds, if not thousands of years, to promote good health. They address biological factors that could be leaving you with low energy, motivation, and libido. Some particularly beneficial herbal remedies for men include:

Korean Panax Ginseng

Ginseng has been used in traditional Asian medicine for thousands of years. It has been shown to be beneficial to brain function, memory, and mood. (7).

It is particularly beneficial for men because of its ability to increase testosterone. It does this by reducing blood sugar, which has a positive effect on your natural testosterone functions. (8)

Ginseng also increases nitric oxide levels in the blood; increased nitric oxide and improved blood circulation lead to stronger erections. In fact, it works the same way as common erectile dysfunction pharmaceuticals. (9)

Rhodiola Rosa

Rhodiola is a known adaptogen; it stimulates your body’s stress response system, increasing stress resistance. (10). Research has shown that it can fight stress, reduce fatigue, and fight anxiety and depression.

The cognitive benefits can help you to feel better and have more motivation to create healthier habits in your life. In one study, it was shown to improve sleep, increase alertness and even improve short-term memory. (11)

Luteolin

Luteolin is a flavonoid found in certain fruits and vegetables. It is a powerful antioxidant and male health enhancer.

Luteolin has been shown to balance estrogen levels, protect brain cells from damage and inflammation, and boost brain cell growth. Benefits of supplementation include improved mood, focus, and wellbeing. (12)

Luteolin is beneficial for men because it inhibits the aromatase enzyme responsible for turning testosterone into estrogen. Supplementation may help to keep your hormones balanced and youthful.

Should I Supplement With Protein Powder?

If you are an athlete or hit the gym a couple of times a week, you might wonder about protein powder.

Protein is a part of every cell in the body; it is integral to immune function, hormone production, and cell and tissue repair. Whether you should supplement with protein powder or products depends on two things. How much protein do you need? And how much are you getting?

How much you need depends on how active you are; however, the general rule is 0.8 grams of protein per kilogram of body weight per day. If you are unsure if you are consuming enough, then track your macros and supplement if needed. Vegetarians or vegans may be at particular risk of not getting enough bioavailable protein.

The Best Supplements for Men : Conclusion

With so many products on the market, it can be difficult to determine what supplements will benefit your health the most.

You don’t want to be taking lots of different pills each day. Instead, opt for a men’s vitality supplement that includes a range of the ingredients listed above. Many of these nutrients work in great synergy together, so you can maximize the effects by stacking a smaller number of laser-targetted premium products.

Our top rated supplement is Centrapeak.

Centrapeak has been formulated by experts to improve overall physical and mental well-being. Benefits include testosterone support, energy and confidence, enhanced libido, and improved mood. a whole lot of good for your body!

It contains many of the nutrients listed above, including Vitamin D, Magnesium, Boron, B6, and Zinc. It also contains many of the herbal remedies mentioned, including Rhodiola Rosea, Panax Ginseng, and Luteolin. As well as additional stress-lowering ingredients including Ashwagandha and Phosphatidylserine. You can see the full ingredient list and dosages here

Centrapeak might be the push you need to improve your mental wellbeing, reduce stress and increase energy. When you feel better, it is easier to build better habits which in turn will mean that you keep feeling better.

Of course, no supplement is an exchange for a healthy lifestyle, but the right supplement may make it easier for you to stick to good choices.

Best Men's Vitality Supplement

References

  1. Anghelescu IG, Edwards D, Seifritz E, Kasper S. Stress management and the role of Rhodiola Rosea: a review. Int J Psychiatry Clin Pract. 2018 Nov;22(4):242-252. doi: 10.1080/13651501.2017.1417442. Epub 2018 Jan 11. PMID: 29325481.
  2. Lekomtseva Y, Zhukova I, Wacker A. Rhodiola rosea in Subjects with Prolonged or Chronic Fatigue Symptoms: Results of an Open-Label Clinical Trial. Complement Med Res. 2017;24(1):46-52. doi: 10.1159/000457918. Epub 2017 Feb 17. PMID: 28219059.
  3. Kasper S, Dienel A. Multicenter, open-label, exploratory clinical trial with Rhodiola rosea extract in patients suffering from burnout symptoms. Neuropsychiatr Dis Treat. 2017;13:889-898. Published 2017 Mar 22. doi:10.2147/NDT.S120113
  4. Mancini E, Beglinger C, Drewe J, Zanchi D, Lang UE, Borgwardt S. Green tea effects on cognition, mood and human brain function: A systematic review. Phytomedicine. 2017 Oct 15;34:26-37. doi: 10.1016/j.phymed.2017.07.008. Epub 2017 Jul 27. PMID: 28899506.
  5. Kimura K, Ozeki M, Juneja LR, Ohira H. L-Theanine reduces psychological and physiological stress responses. Biol Psychol. 2007 Jan;74(1):39-45. doi: 10.1016/j.biopsycho.2006.06.006. Epub 2006 Aug 22. PMID: 16930802.
  6. White DJ, de Klerk S, Woods W, Gondalia S, Noonan C, Scholey AB. Anti-Stress, Behavioural and Magnetoencephalography Effects of an L-Theanine-Based Nutrient Drink: A Randomised, Double-Blind, Placebo-Controlled, Crossover Trial. Nutrients. 2016 Jan 19;8(1):53. doi: 10.3390/nu8010053. PMID: 26797633; PMCID: PMC4728665.
  7. Lopresti AL, Smith SJ, Malvi H, Kodgule R. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine (Baltimore). 2019 Sep;98(37):e17186. doi: 10.1097/MD.0000000000017186. PMID: 31517876; PMCID: PMC6750292.
  8. Pratte MA, Nanavati KB, Young V, Morley CP. An alternative treatment for anxiety: a systematic review of human trial results reported for the Ayurvedic herb ashwagandha (Withania somnifera). J Altern Complement Med. 2014;20(12):901-908. doi:10.1089/acm.2014.0177
  9. Noorafshan A, Vafabin M, Karbalay-Doust S, Asadi-Golshan R. Efficacy of Curcumin in the Modulation of Anxiety Provoked by Sulfite, a Food Preservative, in Rats. Prev Nutr Food Sci. 2017;22(2):144-148. doi:10.3746/pnf.2017.22.2.144
  10. Sanmukhani J, Satodia V, Trivedi J, Patel T, Tiwari D, Panchal B, Goel A, Tripathi CB. Efficacy and safety of curcumin in major depressive disorder: a randomized controlled trial. Phytother Res. 2014 Apr;28(4):579-85. doi: 10.1002/ptr.5025. Epub 2013 Jul 6. PMID: 23832433.
  11. Kennedy DO, Little W, Scholey AB. Attenuation of laboratory-induced stress in humans after acute administration of Melissa officinalis (Lemon Balm). Psychosom Med. 2004 Jul-Aug;66(4):607-13. doi: 10.1097/01.psy.0000132877.72833.71. PMID: 15272110.
  12. Young SN. L-tyrosine to alleviate the effects of stress?. J Psychiatry Neurosci. 2007;32(3):224.
  13. Fernstrom JD, Fernstrom MH. Tyrosine, phenylalanine, and catecholamine synthesis and function in the brain. J Nutr. 2007 Jun;137(6 Suppl 1):1539S-1547S; discussion 1548S. doi: 10.1093/jn/137.6.1539S. PMID: 17513421.
  14. Mullur R, Liu YY, Brent GA. Thyroid hormone regulation of metabolism. Physiol Rev. 2014;94(2):355-382. doi:10.1152/physrev.00030.2013
  15. Bryant J. Jongkees, Bernhard Hommel, Simone Kühn, Lorenza S. Colzato, Effect of tyrosine supplementation on clinical and healthy populations under stress or cognitive demands—A review, Journal of Psychiatric Research, Volume 70, 2015, Pages 50-57, ISSN 0022-3956, https://doi.org/10.1016/j.jpsychires.2015.08.014.
  16. Hase A, Jung SE, aan het Rot M. Behavioral and cognitive effects of tyrosine intake in healthy human adults. Pharmacol Biochem Behav. 2015 Jun;133:1-6. doi: 10.1016/j.pbb.2015.03.008. Epub 2015 Mar 20. PMID: 25797188.
  17. Chua HC, Christensen ET, Hoestgaard-Jensen K, et al. Kavain, the Major Constituent of the Anxiolytic Kava Extract, Potentiates GABAA Receptors: Functional Characteristics and Molecular Mechanism. PLoS One. 2016;11(6):e0157700. Published 2016 Jun 22. doi:10.1371/journal.pone.0157700
  18. Pittler MH, Ernst E. Kava extract for treating anxiety. Cochrane Database Syst Rev. 2003;(1):CD003383. doi: 10.1002/14651858.CD003383. PMID: 12535473.
  19. LiverTox: Clinical and Research Information on Drug-Induced Liver Injury [Internet]. Bethesda (MD): National Institute of Diabetes and Digestive and Kidney Diseases; 2012-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK547852/
  20. Geng J, Dong J, Ni H, Lee MS, Wu T, Jiang K, Wang G, Zhou AL, Malouf R. Ginseng for cognition. Cochrane Database Syst Rev. 2010 Dec 8;(12):CD007769. doi: 10.1002/14651858.CD007769.pub2. PMID: 21154383.
  21. Choi J, Kim TH, Choi TY, Lee MS. Ginseng for health care: a systematic review of randomized controlled trials in Korean literature. PLoS One. 2013;8(4):e59978. doi: 10.1371/journal.pone.0059978. Epub 2013 Apr 1. PMID: 23560064; PMCID: PMC3613407.
  22. Ellis JM, Reddy P. Effects of Panax ginseng on quality of life. Ann Pharmacother. 2002 Mar;36(3):375-9. doi: 10.1345/aph.1A245. PMID: 11895046.
  23. Bao L, Cai X, Wang J, Zhang Y, Sun B, Li Y. Anti-Fatigue Effects of Small Molecule Oligopeptides Isolated from Panax ginseng C. A. Meyer in Mice. Nutrients. 2016 Dec 13;8(12):807. doi: 10.3390/nu8120807. PMID: 27983571; PMCID: PMC5188462.
  24. Bach HV, Kim J, Myung SK, Cho YA. Efficacy of Ginseng Supplements on Fatigue and Physical Performance: a Meta-analysis. J Korean Med Sci. 2016 Dec;31(12):1879-1886. doi: 10.3346/jkms.2016.31.12.1879. PMID: 27822924; PMCID: PMC5102849.
  25. Heo JH, Lee ST, Oh MJ, Park HJ, Shim JY, Chu K, Kim M. Improvement of cognitive deficit in Alzheimer’s disease patients by long term treatment with korean red ginseng. J Ginseng Res. 2011 Nov;35(4):457-61. doi: 10.5142/jgr.2011.35.4.457. PMID: 23717092; PMCID: PMC3659550.
  26. Ngan A, Conduit R. A double-blind, placebo-controlled investigation of the effects of Passiflora incarnata (passionflower) herbal tea on subjective sleep quality. Phytother Res. 2011 Aug;25(8):1153-9. doi: 10.1002/ptr.3400. Epub 2011 Feb 3. PMID: 21294203.
  27. Brooks NA, Wilcox G, Walker KZ, Ashton JF, Cox MB, Stojanovska L. Beneficial effects of Lepidium meyenii (Maca) on psychological symptoms and measures of sexual dysfunction in postmenopausal women are not related to estrogen or androgen content. Menopause. 2008 Nov-Dec;15(6):1157-62. doi: 10.1097/gme.0b013e3181732953. PMID: 18784609.
  28. Hausenblas HA, Saha D, Dubyak PJ, Anton SD. Saffron (Crocus sativus L.) and major depressive disorder: a meta-analysis of randomized clinical trials. J Integr Med. 2013 Nov;11(6):377-83. doi: 10.3736/jintegrmed2013056. PMID: 24299602; PMCID: PMC4643654.
  29. Noorbala AA, Akhondzadeh S, Tahmacebi-Pour N, Jamshidi AH. Hydro-alcoholic extract of Crocus sativus L. versus fluoxetine in the treatment of mild to moderate depression: a double-blind, randomized pilot trial. J Ethnopharmacol. 2005 Feb 28;97(2):281-4. doi: 10.1016/j.jep.2004.11.004. Epub 2005 Jan 6. PMID: 15707766.
  30. Al-Dujaili EA, Kenyon CJ, Nicol MR, Mason JI. Liquorice and glycyrrhetinic acid increase DHEA and deoxycorticosterone levels in vivo and in vitro by inhibiting adrenal SULT2A1 activity. Mol Cell Endocrinol. 2011 Apr 10;336(1-2):102-9. doi: 10.1016/j.mce.2010.12.011. Epub 2010 Dec 22. PMID: 21184804.
  31. Murphy K, Kubin ZJ, Shepherd JN, Ettinger RH. Valeriana officinalis root extracts have potent anxiolytic effects in laboratory rats. Phytomedicine. 2010 Jul;17(8-9):674-8. doi: 10.1016/j.phymed.2009.10.020. Epub 2009 Dec 29. PMID: 20042323.
  32. Kim, Doe-young; Camilleri, Michael. Serotonin: a mediator of the brain-gut connection. The American Journal of Gastroenterology; New York Vol. 95, Iss. 10, (Oct 2000): 2698-2709. DOI:10.1111/j.1572-0241.2000.03177.x
  33. Joan A. Finn (1985) Competitive Excellence: It’s a Matter of Mind and Body, The Physician and Sportsmedicine,& 13:2, 61-75, DOI: 10.1080/00913847.1985.11708746
  34. Brellenthin AG, Crombie KM, Hillard CJ, Koltyn KF. Endocannabinoid and Mood Responses to Exercise in Adults with Varying Activity Levels. Med Sci Sports Exerc. 2017 Aug;49(8):1688-1696. doi: 10.1249/MSS.0000000000001276. PMID: 28319590.
  35. Goldstein AN, Greer SM, Saletin JM, Harvey AG, Nitschke JB, Walker MP. Tired and apprehensive: anxiety amplifies the impact of sleep loss on aversive brain anticipation. J Neurosci. 2013 Jun 26;33(26):10607-15. doi: 10.1523/JNEUROSCI.5578-12.2013. PMID: 23804084; PMCID: PMC3693050.
  36. Edenfield TM, Saeed SA. An update on mindfulness meditation as a self-help treatment for anxiety and depression.& Psychol Res Behav Manag. 2012;5:131-141 https://doi.org/10.2147/PRBM.S34937
  37. David Mischoulon, P. (2021). Omega-3 fatty acids for mood disorders – Harvard Health Blog. Retrieved 29 January 2021, from https://www.health.harvard.edu/blog/omega-3-fatty-acids-for-mood-disorders-2018080314414
  38. Tardy AL, Pouteau E, Marquez D, Yilmaz C, Scholey A. Vitamins and Minerals for Energy, Fatigue, and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients. 2020;12(1):228. Published 2020 Jan 16. doi:10.3390/nu12010228
  39. Serefko A, Szopa A, Poleszak E. Magnesium and depression. Magnes Res. 2016 Mar 1;29(3):112-119. doi: 10.1684/mrh.2016.0407. PMID: 27910808.
  40. Barragán-Rodríguez L, Rodríguez-Morán M, Guerrero-Romero F. Efficacy and safety of oral magnesium supplementation in the treatment of depression in the elderly with type 2 diabetes: a randomized, equivalent trial. Magnes Res. 2008 Dec;21(4):218-23. PMID: 19271419.
  41. Jorde, R., Sneve, M., Figenschau, Y., Svartberg, J. and Waterloo, K. (2008), Effects of vitamin D supplementation on symptoms of depression in overweight and obese subjects: a randomized, double-blind trial. Journal of Internal Medicine, 264: 599-609. https://doi.org/10.1111/j.1365-2796.2008.02008.x
LA Weekly