10 Supplements Every Man Should Add to Their Diet

10 Supplements Every Man Should Add to Their Diet

The worldwide dietary supplements market size reached $151.9 billion in 2021. This industry will expand at a compound annual growth rate of 8.9% between 2022 and 2030. The increasing consumer awareness of individual health and wellbeing will steer this market growth.

You must understand your regular diet plan before deciding on the best vegan supplements.

Many brands specialize in men’s supplements, making it challenging to know the right one for you. It’s advisable to research different brands before buying supplements for men.

Men and women often require different types of minerals and vitamins for health reasons. Read on to learn ten supplements every man should add to their diet.

1. Vitamin D

There are various functions for vitamins in men’s bodies. Recent studies have shown that men require significant amounts of Vitamin D to boost testosterone levels.

Vitamin D consumption can also boost your heart and bone health. This is particularly essential for older men who are prone to falls.

Basking in the morning sun can help your skin synthesize Vitamin D directly. It’s recommendable that you get about 15 to 20 minutes of exposure to the sun daily.

Your Vitamin D consumption rate will vary depending on the amount already present in your body. Your doctor can help you determine the exact Vitamin D levels in your blood.

So, you can base your supplementation based on the doctors’ report.

2. Magnesium Supplements for Men

These are superfoods for men that are responsible for your overall wellness. Magnesium minerals can boost your nerve function and control the glucose levels in your blood.

Besides, these supplements improve your body’s protein synthesis and regulate circadian rhythms. Consuming magnesium helps your body take in nutrients like calcium that give your body a calming effect.

Men between 19 to 30 years should take about 400 mg of magnesium minerals daily. Those within the 31 to 50 age group should take 420mg of magnesium minerals per day.


These supplements for men get classified as polyunsaturated fatty acids. Under polyunsaturated fatty acids, you’ll find three essential Omega-3 fish oil nutrients – DHA, EPA, and ELA.

Your body can directly synthesize both DHA and EPA. Besides, the main food source for Omega-3 Fish oil is fish. Note that supplementation will come in handy if you don’t take fish twice to thrice weekly.

Research has shown that fish oils can boost your heart health. These supplements cut down the risk factors for heart diseases such as excessive cholesterol and high blood pressure.

You should consume between 1000 to 3000 mg of Omega-3 DHA and EPA per day.


These are types of microorganisms that have significant health benefits when consumed. Billions of living bacteria exist in your body to form the microbiome.

Each person’s microbiome is dynamic and unique, depending on various factors. These factors include medication use, environmental interactions, and autoimmune diseases.

Daily consumption of probiotics is significant in maintaining the microbiome in your body. The consumption rate will differ depending on the different probiotics products.

It’s recommendable that you consult with your medical professional to know the right dosages.


These are a group of minerals that have an electric charge and help to maintain homeostasis.

Electrolytes supplements for men can control fluid balance and muscle contractions. These functions make the electrolytes supplements excellent for men who hit the gym.

Electrolytes exit the body through sweat. Thus, you’ll need electrolytes supplementation if you’re a heavy sweater or work in a hot and humid climatic condition.

Ensure that your electrolyte supplements contain chloride, magnesium, and sodium compounds.


Low levels of Zinc minerals in your body can lead to low testosterone and insulin sensitivity. Zinc minerals in your body can also help minimize the duration of your common cold.

You can lose Zinc compounds from your body through a lot of sweating. So, you should consider Zinc supplements if you sweat heavily or have lots of salt compounds in your sweat.

You’ll get two standard dosages for Zinc supplements for men. The low dose at 5 to 10 mg per day works excellently from a preventative point of view.


The two main types of fiber are soluble and insoluble fiber. Some foods where you can get significant amounts of fiber include fruits, vegetables, whole grains, and legumes.

But not everyone will be consistent with consuming these types of food. Fiber consumption helps to control constipation and decrease cholesterol levels in the body.

Fiber supplementation can also help control your blood sugar levels and body weight. Your supplementation may be in the form of capsules or powder.

Men that are 50 years or younger should consume 38 grams of fiber per day. Those above the age of 50 should take in 30 grams of fiber content daily.


Protein compounds are amongst the most common supplements for men today. Besides, these protein powders are a convenient way to get the amino acids needed in your body.

Your protein powder can also serve as your meal replacement throughout the day. You can consume whey or plant-based protein powder as vegan supplements.

Protein powders ensure that your body gets the necessary minerals, especially for your workouts. It’s recommendable to take 20 to 40 grams after your workout or throughout the day.


This is a naturally occurring anti-inflammatory compound in turmeric. Curcumin is also the most potent.

Short-lived inflammation can work in your body as a healing measure. However, chronic inflammation can disrupt the healthy cellular processes.

You should consume 1500 to 2000 mg of curcumin alongside 15 to 20 mg of piperine daily.


Consuming raisins, almonds, prunes, and chickpeas can help with boron supplementation. Boron can boost your bone health, brain function, and immune response.

Boron supplementation is essential for men who take in low amounts of fruits and vegetables. Boron, not common as other vitamins for men, can also improve your prostate health.


Consult with your doctor to determine if you have an identified nutritional deficiency. Doing so will help you know if you have a specific health condition that needs dietary supplementation.

Keep in mind that supplements for men intend to boost the nutrition of a healthy diet and not replace a poor diet. You must also mind your health and wellness goals when choosing vegan supplements.

Drop us a line to learn more about supplements for men that support men’s health.