Top 4 Supplements for Better Men’s Health (backed by science)

By MHI Editorial Team | Medical review: Dr Rui Graça, MD, Urologist & Founder | 30 June 2025

Top 4 Supplements for Better Men’s Health (backed by science)

The Supplement Trap (and the Way Out)

Walk into any supplement store and you’re bombarded with promises: more muscle, more energy, more libido, more... whatever.

But here’s the uncomfortable truth: many men are spending money monthly on things they don’t need, and often overlooking what they do!

At MHI, we take a slightly different view; supplements shouldn’t be a shortcut or a silver bullet. However, when used wisely, they can support key men’s health systems:

·      hormonal health

·      metabolic function

·      mental clarity

·      longevity

Here are four evidence-backed supplements that can make a real difference, especially if your diet, stress, sleep, or environment aren't perfect (and let’s be honest: whose are?).

#1: Vitamin D3 – The Silent Power Player

If there’s one supplement nearly every man should consider, it’s this one.

Vitamin D is actually a hormone precursor, not just a vitamin. It’s essential for testosterone production, immune modulation, bone strength, and mood regulation.

·       Low levels are linked with low T, low mood, and even increased risk of cardiovascular disease.

·       Studies show men with adequate vitamin D have significantly higher free testosterone levels.

Most men in Europe (and beyond) still fall short, especially if they work indoors or apply sunscreen consistently (as they should).

MHI Tip: Get your 25(OH)D levels tested. Most men feel best with levels between 40-60 ng/mL. Doses of 2000-5000 IU/day are typical, but testing is key.

#2: Magnesium - The Unsung Workhorse

Magnesium is involved in over 300 enzymatic reactions in the body, including those involved in:

·       Testosterone synthesis

·       Blood sugar control

·       Sleep quality

·       Stress modulation

It also helps prevent excess aromatisation (testosterone being converted into oestrogen), particularly in the liver.

Yet up to 50% of men may be deficient due to soil depletion and poor dietary intake.

MHI Tip: Magnesium glycinate or citrate are well-absorbed forms. 300-400 mg/day is a good target for most men.

#3: Omega-3 Fatty Acids - Not Just for the Heart

Omega-3s (EPA/DHA) support cardiovascular health, brain function, joint health, and yes… testosterone too.

·       They reduce inflammation and improve testicular function

·       May help lower oestradiol and support leaner body composition

But most men aren’t getting the recommended 1g/day of EPA+DHA unless they eat oily fish 3-4 times a week.

MHI Tip: Look for high-quality fish oil (or krill oil) supplements. Aim for 1000 mg combined EPA/DHA daily.

#4: Zinc - The Testosterone Guardian

Zinc is crucial for testosterone production and sperm health. It also plays a role in immune function and metabolism.

·       Zinc deficiency is common in men with low testosterone

·       Supplementing zinc has been shown to improve T levels in deficient men

However, more isn't always better. Excess zinc can deplete copper and disrupt the balance.

MHI Tip: 25-50 mg/day is often sufficient. If supplementing long-term, consider pairing with copper (e.g., 2 mg) or monitoring with blood tests.

What About the Rest?

Sure, there are other contenders: - creatine, - B-complex vitamins, - ashwagandha, - probiotics... and so on And some may have a place, but without the foundation above, you're skipping steps.

It’s also vital to remember: long-term, ongoing supplementation without any testing is guessing. And guessing wrong, especially with hormones, can backfire.

Your Next Step: From Guessing to Clarity

Not all men need supplements. But if your energy, hormones, or performance feel off, blind guessing won’t cut it.

Start by answering 12 simple questions to uncover your most likely imbalance:

45-sec Men's Health Quiz

(It’s free, confidential, and gives you an instant self-assessment)

OR

If you’re ready to stop guessing and get a full clinical plan:

Book a Vital Blueprint Consultation →

This 60-minute doctor-led Men's Health session includes lab analysis, personalised strategy, and your first steps toward real change.

Disclaimer: This article is for educational purposes only and does not constitute medical advice. Consult a licensed physician for personalised care. Clinical details are composite and privacy-protected. Story reviewed by Dr Rui Graça, MD.