If you have ever perused the supplement aisle in your pharmacy, you have come across quite the display of vitamins and minerals. And even though you feel OK, you wonder if you need to snag a bottle or two. “Any adult, regardless of age, can benefit from proper supplements,” John Ivy, Ph.D., chairman of HumanN’s Science Advisory Board and coauthor of Nutrient Timing: The Future of Sports Nutrition. Furthermore, once you reach 45 years and older, the benefits of taking the right supplements are enhanced,” he says. It seems that as you age, your body’s ability to absorb and utilize nutrients becomes less efficient, so taking supplements for men may be able to help fill in the gaps. “Everyone should take a multivitamin/mineral supplement, and there are some good ones that are specifically designed for men,” says Ivy.
Still, we know that it can be confusing to know what you need to take, how much, and if a multi is all you need. Some labels say that vitamins or minerals will improve your vision, hair and brain function, give you more energy and address hormonal issues like sleep. It’s all a bit much. So we did some digging and have rounded up some of the best supplements for men. Read on below for our picks.
1. Vitafusion Men’s Multi
BEST MEN’S MULTIVITAMIN GUMMIES
If you want to be one and done when it comes to the best supplements for men, a multi is an excellent way to go. There are brands available that ensure they are giving you a proper dose of each vitamin and mineral. They may not always meet 100% of the RDA of all vitamins and minerals, but they are a good start. Plus, even if you are taking a supplement, it is still essential to eat a diet rich in fruit, vegetables, lean proteins, fiber and whole carbs
A great entry into supplementing your diet is by starting with an easy-to-digest multi such as Vitafusion Men’s Multi’s. They are tasty, and each serving provides vitamins A, C, D, E, B12, B6, Pantothenic Acid, and Folic Acid, a synthetic form of vitamin B9. Folic Acid supplementation has been linked to a 10% lower risk of stroke. While gummies may have been candy from your childhood, many manufacturers are now creating supplements in this form.
2. Naturelo One Daily Multivitamin for Men
BEST PLANT BASED MULTI
Naturelo One Daily Multivitamin is packed with 23 essential vitamins and minerals. Those include plant-based vitamin D3 from lichen, vitamin E from sunflower, iodine from kelp, calcium, and magnesium from marine algae — an antioxidant with anti-aging properties.
3. Nature Made Vitamin B12
BEST FOR ENERGY
Vitamin B12 is often touted as something that you should take if you feel a little more tired and groggy even after a decent night’s sleep. But supplements like Nature Made Vitamin B12 have been found to only boost energy to those who are deficient. B12 deficiency is most commonly found in those 50 and older and starting at that age; your body has a hard time absorbing it. Absorption is also problematic for those who have conditions like celiac or Crohn’s disease. Also, since your body doesn’t produce B12 and it is primarily found in animal products, you may run low and feel depleted if you follow a strict vegetarian or vegan diet. B12 or cobalamin helps your body convert what you eat into glucose which in turn gives you energy.
4. Nature Made Vitamin K2
BEST FOR BONE HEALTH
While you may be familiar with vitamin K, the generic name for a group of compounds, you may not fully understand its structure. “There is K1 which helps with blood clotting, and K2 has the heart and bone health benefits,” says nutrition expert Mia Syn, RDN. While K1 can be accessed from eating leafy green vegetables, K2 is found in fermented foods such as Nattō (food made from fermented soybeans) and sauerkraut. “Fermented foods are not typically consumed in the western diet, and because of that, it’s estimated that most Americans don’t meet their K2 needs,” she says. This deficiency could impact your bone and heart health, so Syn suggests taking a K2 supplement, but you also want to make sure you are also getting enough D3.
K2 and D3 are a perfect pair and work in conjunction with one another. “D3 enables the production of osteocalcin, which is a marker for bone health and is inactive until vitamin K2 activates it so that it can bind calcium,” says Syn. If osteocalcin remains inactive, then calcium won’t be integrated into the skeletal system. “This can lead to excess calcium that can be deposited into the cardiovascular system and have harmful heart effects,” she says. So they depend on one another to support both bone and heart health.
5. NusaPure Beet Root
BEST FOR IMPROVED BLOOD FLOW
The average American diet contains only 40 to 100 mg of nitrate. The body can convert nitrate to nitric oxide. “Maintaining a healthy level of nitric oxide has many health benefits such as lowering blood pressure, improving blood flow, prevent atherosclerosis, reducing insulin resistance, and improving cognitive function,” says Ivy. “These benefits of dietary nitrate are seen when consuming 400 to 800 mg of dietary nitrate per day,” he says. You can eat four to five servings of green leafy vegetables per day (100 g/serving) to reach those numbers; you can also take a nitric oxide generating supplement such as beetroot supplements like NusaPure Beet Root.
6. Zenwise Vegan Omega-3
BEST FOR CARDIOVASCULAR HEALTH
Zenwise Vegan Omega-3 takes away fish burps that often happens when you take an Omega-3 fatty acid supplement. Zenwise sources its active ingredient from marine algae. Omega-3 fatty acid helps to support heart health. The brand includes 140 mg of EPA and 280 mg of DHA in its sustainable and vegan-friendly supplement. This product is an excellent choice for those concerned about fish-derived omega products that may contain mercury and other toxins.
7. Garden of Life Dr. Formulated Probiotics Prostate+
BEST FOR PROSTATE AND URINARY TRACT
Garden of Life Dr. Formulated Probiotics Prostate+ is a gluten-free, non-GMO formula that does double duty as it targets your prostate and gut health. Probiotics have been associated with health benefits, including balancing your digestive tract. It contains vitamin D and organic Flowens cranberry which may improve lower urinary tract symptoms and support prostate health.
8. Olly Sleep Gummies
BEST FOR SLEEP
This blackberry-flavored supplement from Olly Sleep Gummies is a blend of Melatonin, L-Theanine and chamomile and lemon balm. The hormone melatonin is increased when it gets dark outside and can cause you to feel sleepy. Plus L-Theanine and lemon balm promote calmness, while chamomile promotes sleep.
9. MET-Rx Creatine Supplement
BEST FOR MUSCLE FUNCTION
If you enjoy working out, you want to support muscle health as it can help with fatigue and recovery afterward, and some supplements can help you do so. “Creatine monohydrate will help maintain muscle mass or build muscle,” says Ivy. You may want to consider a supplement like MET-RX Creatine 4200. Studies have found that this men’s supplement can increase strength and fat-free mass when used in conjunction with heavy resistance training more than resistance training alone.