The Best Supplements for Men, According to a Dietitian

Are Supplements Beneficial for Men?

If you consume a balanced diet, are generally healthy without medical conditions, and have not been diagnosed with a nutrient deficiency, you likely do not need to spend money on a supplement. Vitamin D may be an exception, as many people do not get enough of it from their diets or enough sun exposure from the winter months. While the supplement is more widely recommended, it is recommended to have a healthcare professional check your vitamin D levels first. There are certain situations in which other supplements may be beneficial.

Men who may benefit from supplements include:

• Those with dietary restrictions: If you have dietary restrictions and cut out certain food groups, such as meat or dairy, you may be at increased risk of deficiencies. We do not recommend supplementing vitamins or minerals on your own because certain nutrients can be toxic at high doses. Rather, you should consult with a healthcare provider to determine if you have any deficiencies. 
• Those with malabsorption disorders: If you have a malabsorptive disorder such as celiac disease, Crohn's disease, ulcerative colitis, or had bariatric surgery, your body may not be absorbing certain nutrients. A healthcare provider can recommend the appropriate supplements and dosages to meet your individual needs.
• Those taking medications that deplete nutrients: Certain medications can impact nutrient absorption. If you are taking medications, be sure to consult with a healthcare provider to determine if a supplement might be appropriate.
• Active individuals: There are many supplements on the market geared towards athletes. Certain supplements, such as creatine and protein powders, are backed by peer-reviewed research, while others are not. It is important to check for third-party testing and to review the ingredient list to be sure a given supplement is safe and effective.
• Older adults: As we age, our risk for nutritional deficiencies can increase due to various factors such as changes in appetite, sensory functioning, physiological changes, and decreased absorption rates of certain nutrients. This can increase risk of chronic diseases and contribute to health deterioration. Consult with a healthcare provider to determine what kinds of supplements might be appropriate for you.

Who May Not Benefit from Supplements

There are certain groups that should avoid particular supplements and some that may not benefit from them. These groups include:

• Those without a diagnosed deficiency: If you consume a balanced diet and do not have dietary restrictions or malabsorptive conditions, you likely do not need supplements (aside from vitamin D, which is more widely recommended). Certain nutrients, such as iron, can cause side effects or be toxic in large doses, so it is important to avoid supplementing unnecessarily. It is best to meet your needs through food first unless otherwise indicated by a healthcare professional. 
• Those taking certain medications: If you are taking medications, it is always best to consult with a healthcare provider before taking any supplements. Supplements can impact absorption and efficacy of certain medications.

How We Select Supplements

Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here. We also consulted expert Allison Koch, MS, RD, CSSD, LDN.

We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products. We prioritize products that are third-party tested and certified by one of three independent third-party certifiers: USP, NSF, or ConsumerLab.com. 

It's important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend.

What to Look For in Supplements for Men

Third-Party Testing

Supplements that are third-party tested are sent to a lab where they are tested to ensure they contain what they say they contain and are not contaminated with specific high-risk, common contaminants. However, it’s important to note:

• Third-party testing does not test to see if a product is effective or safe for everyone, and it does not ensure the supplement will not interact with other supplements or medications.
• Not all third-party testing is created equal. It is not uncommon for supplement companies to pay labs for certificates after conducting minimal to no testing. 
• The third-party certifications we can trust are: ConsumerLab.com, NSF, and USP. However, these certifications are difficult to obtain and/or expensive for manufacturers, so many companies choose not to get their products tested by one of these three organizations. 
• Sometimes products tested by these three companies are more expensive to try to offset the cost they pay for certification.
• Just because a supplement is not tested by one of these three companies does not mean it’s a bad product. We recommend doing some research on the reputability of the manufacturer and calling up the manufacturer and their testing lab to determine their protocols and decide if you feel comfortable consuming the supplement.

Form

Supplements for men come in many forms, depending on the supplement of choice. Typical forms include powders, pills, gummies, capsules, liquid, and chewables. Choosing a form may depend on factors such as convenience, personal preference, and the particular supplement.

Ingredients and Potential Interactions

It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.

You should be aware of added ingredients contained in supplements. This can include caffeine, herbal and probiotic blends, added sugars, and varying amounts of vitamins and minerals. If you are taking medications, pay particular attention to ingredient labels to ensure you can safely use that supplement.

Supplement Dosage

Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs and to understand which dosage to take.

The dosage required will depend on the supplement you are taking. 

For protein powders, you should follow the instructions on your supplement of choice. According to the Academy of Nutrition and Dietetics, adults should aim for 0.8 grams of protein per kilogram of body weight daily. If you are an active individual, the recommended range is 1.2 to 2.0 grams of protein per kilogram of body weight, depending on factors such as your gender, activity and intensity level, and total calorie needs.

For supplements such as creatine, general recommendations are to take around 5 grams of creatine per kilogram of body weight for five to seven days, four times daily. After that, creatine stores can be maintained by taking 3 to 5 grams per day.

When it comes to vitamin D, the RDA for adult men ages 19 to 70 is 600 IU, while the recommended fiber intake for men ages 19 to 30 is 34 grams, for ages 31 to 50 the recommendation is 31 grams, and for ages 51 and up it is 28 grams per day.

In general, it is recommended to follow the RDAs (Recommended Dietary Allowances) and ULs (Tolerable Upper Intake Level) for all vitamins and minerals outlined by the National Institutes of Health.

If you are unsure about what dose to take of a given supplement, particularly as it relates to vitamins and minerals, it is best to consult with a healthcare provider.

How Much Is Too Much?

You should be sure to follow a healthcare provider’s recommendations when it comes to taking supplements. Supplements like creatine are generally safe for healthy adults to use for weeks or months and potentially for years. Other supplements, such as vitamin D, have an upper limit. The upper limit for vitamin D for males ages 9 and up is 4000 IU, although toxicity is rare. For supplements such as protein powders, there may be side effects such as bloating or GI distress, but this response may vary between individuals and between brands. 

In general, it is recommended to not exceed the ULs (Tolerable Upper Intake Level) for any vitamin and mineral unless otherwise indicated by a healthcare professional.

Why Trust Verywell Fit

Tamar Kane, MS, RD, is a Registered Dietitian and marathon runner. She is the founder of Tamar Kane Nutrition, a virtual practice that focuses on helping runners learn to fuel their running and their lives.

Tamar has her master's degree in Nutrition and Exercise Physiology from Teachers College Columbia University and specializes in working with plant-based athletes. Her goal is to help people understand how to properly fuel their bodies (and supplement if needed!) to optimize performance and well-being.