12 Best Supplements for Men 2024, According to Nutrition Experts

THE WORLD OF dietary supplements for men is a wild one.

There’s one big reason why: Unlike medication, the Federal Drug Administration (FDA) does not require that manufacturers prove that their dietary supplements are safe before they put them market. The FDA does have the power to recall a dangerous product, but that can only happen after-the-fact.

Buying supplements for men also has a very low barrier to entry. You don’t usually need a prescription for most supplements. You also don’t need a doctor’s approval (although it’s always a good idea to talk to your doctor before taking any supplement). And you often don’t need a ton of money to buy a supplement either—although even the best men’s supplements aren’t at the mercy of high inflation.

That can leave you—a consumer looking for the best supplements for men to build muscle, increase fitness performance, and/or improve general health—kind of on your own.

But you’re not entirely on your own when it comes to making smart choices about the best men’s supplements to take. Luckily, many supplement companies submit products to third-party testing to ensure that the end product contains exactly what’s advertised in the amounts listed on the Nutrition Facts panel.

You’re also not entirely on your own because you can trust us. We’ve been reporting on the best supplements for men for the 30-plus years Men’s Health has existed. We’ve studied the research. We’ve talked to the experts. Heck, we’ve even tested the best (and worst) men’s supplements firsthand and continue to use the winners in our own personal fitness routines (and recommend it to friends and family, no less).

Getting your nutrients through a diet rich in real foods will always be better than taking a supplement, but we understand that it’s difficult (and sometimes impossible) for some people to eat all the protein, creatine, and whole foods they need daily to meet their nutrition goals. This is especially true of people who want to gain muscle, as it’s much more challenging to obtain and gnaw through pounds of protein than to knock back a protein shake. So, let’s be clear, supplementation is simply that: a way to supplement (note: not replace) an otherwise healthful diet.

What follows is a list of the best supplements for men that you can trust to help you hit your goals, be they gaining muscle, improving overall health, losing weight—or all three. For a men’s supplement to earn our respect, it should be verified by a third party, contain the nutrients needed for the promises it delivers, and taste good enough to incorporate into our daily routine without grimacing.

These are the best supplements for men, 2024 edition.


Best Whey Protein Powder

Best Whey Protein

Onnit Whey Protein

Whey Protein

There are a total of 20 amino acids, 9 of which are essential, meaning the body cannot produce them adequately on its own and must get them from food. Whey protein contains all of them, Marie Spano, RD, sports nutritionist for the Atlanta Hawks, Braves, and Falcons, previously told Men’s Health.

If you can tolerate dairy, go with whey protein isolate. It’s generally less expensive and the isolate form is extremely beneficial for muscle synthesis. Whey also contains a large amount of branched-chain amino acids such as leucine, which further supports muscle synthesis.

This powder has somewhere 110 calories per 20 grams of protein, which is a good ratio for lean muscle building. This variety comes in chocolate and vanilla, both of which we’ve found aren’t too sweet. We also love that the whey used in this product is non-GMO and comes from grass-fed cows. Nice work, Onnit.

How much you should take

Onnit suggests a daily serving of one scoop (28.8 grams) mixed with eight ounces of water or juice. The recommended daily allowance (RDA) starts at 0.8 grams per kilogram of body weight, but it’s important to remember that ideal daily protein requirements vary based on individual factors like body composition and physical activity level. Each serving also contains:

  • Calcium: 100 milligrams
  • Sodium: 120 milligrams
  • Potassium: 110 milligram

Read more: Best Whey Protein Powder


Best Plant-Based Protein Powder

Best Plant-Based Protein Powder

Vega Plant-Based Protein Powder

Plant-Based Protein Powder

You’re all about lifting heavy, eating clean, and consuming an unholy amount of protein, an also vegan? No problem. The Vega Sport Premium Vegan Protein Powder is made from a blend of pea, pumpkin seed, sunflower seed, and alfalfa, offering a whopping 30 grams of protein in each 160-calorie scoop.

“Whey protein contains all the amino acids in adequate amounts, making it a complete, high-quality protein,” Abby Langer, RD, the owner of Abby Langer Nutrition, a Toronto-based nutrition consulting and communications company, previously told Men’s Health. “If your plant-based protein powder has a mix of proteins, this takes care of that issue.”

This powder includes a full range of essential amino acids (making it a complete protein), including a whopping 2.9 grams of leucine, which is more than you’d find in many whey powders. It also includes ingredients with recovery-boosting potential like tart cherry extract and turmeric extract.

“Whey protein can also be tough to digest for some people (especially if you’re lactose intolerant), whereas plant proteins are generally not,” Langer added, “Plant proteins tend to be more sustainable. Whey may be absorbed faster by the body.”

How much you should take

Vega suggests a daily serving of one scoop (40 grams) mixed with eight ounces of water or juice. With each serving, you’ll also find:

  • Calcium: 70 milligrams
  • Iron: 8.5 milligrams
  • Potassium: 150 milligram
  • Tart cherry powder: Not listed
  • Probiotics: 2 billion CFUs Bacillus Coagulans

Read more: Best Vegan Protein Powder


Best Ready-to-Drink Protein

Best Ready-to-Drink Protein

Fairlife Core Power High Protein Milk Shake

Core Power High Protein Milk Shake

This shake doesn’t skimp on calories and carbohydrates (240 and 11 grams, respectively) alongside a whopping 42 grams of protein, making it a super hearty choice for quick refueling post workout. Keep in mind: Carbohydrates can help your body maximize the effect of protein. Don’t be afraid of this drink just because it isn’t low-carb, you can benefit from replenishing burned energy with natural carbohydrates like lactose.

It’s dairy-based and contains stevia leaf extract to sweeten the mix, meaning it’s not suitable for vegans or those who can’t tolerate milk products. That said, the sweetness is mellow instead of WHAMMO like many stevia-flavored varieties. Above all, the convenience factor really can’t be beat.

How much you should take

These Fairlife shakes are conveniently batched in single serving bottles ready for on-the-go consumption once a day. In each bottle, you’ll get the following:

  • Vitamin D: 10 micrograms
  • Calcium: 900 milligrams
  • Iron: 1.6 milligrams
  • Potassium: 7000 milligrams
  • Vitamin A: 240 micrograms

Read more: Best Meal Replacement Shakes and Bars


Best Creatine

Best Creatine

Transparent Labs Creatine HMB

Creatine HMB

Creatine exists naturally in our bodies and helps fuel our muscles, which is why some people take it as a supplement to boost their performance in the gym. Along with protein powder, creatine monohydrate is the only other supplement proven to help you build strength. This unflavored product is third-party certified through NSF.

If you have any question about it, know that powder is the way to go. Studies show that liquid creatine and creatine ethyl ester (CEE) are unstable and break down in your blood system. Don’t bother with them.

And remember to take your creatine with carbs to help promote better absorption. The good news is that really and truly, Transparent Labs’ creatine has no taste, which means you can stir it into basically any carb-containing beverage: orange juice, sports drinks, your usual protein shake, beer. Okay, probably not beer (but if you try it, let us know how it is).

How much you should take

For best outcomes, Transparent Labs suggests mixing one scoop with 8 to 10 ounces of water one time daily, depending on your workout routine.

Each scoop contains only 5,000 milligrams of creatine monohydrate. Pure and straightforward, just how we like it.

Read more: Best Creatine


Best Recovery Gummies

For Wellness Recovery Gummies™

Recovery Gummies™
Credit: Courtesy of Retailer

These bite-sized cubes are loaded with 480 milligrams of tart cherry powder, an amount shown in clinical research to help aid exercise recovery. Three gummies (one serving) contains only 10 calories and two grams of sugar, only one half of which comes from added sugars (it’s naturally sweetened with pear juice concentrate, too).

These taste worlds better than other recovery gummies we’ve tried (and we’ve tried a lot). It’s a post-workout snack that people actually look forward to, and they’re much more convenient than having to knock back that much actual tart cherry juice.

How much you should take

For Wellness recommends that you take two to three gummies pre- or mid-workout for an energy boost, post-workout to support recovery, or for a burst of energy throughout the day. In each dose, you’ll get 480 milligrams of tart cherry extract.

Read more: Best Compression Boots


Best Multivitamin

Best Multivitamin

Ritual Essential for Men Multivitamin 18+

Essential for Men Multivitamin 18+

What impressed us the most during our four-month journey testing this vitamin was how much more enjoyable it was compared to traditional multivitamins. And that’s Ritual’s whole approach: Minty fresh scent and taste, auto-ship subscriptions, and sleek packaging take the fuss out of taking a daily supplement.

What’s even better is that it’s easily digestible. Whether or not you take it with food, it’s gentle on the stomach—a far cry from some bulky multivitamins that require a meal to go down. The minty-fresh aftertaste is also a high note and a refreshing departure from the chalky residue left by traditional options.

Langer previously pointed out that while multivitamins have been recommended by doctors and consumed by people for years, not everyone necessarily needs them. “While most of us can get our vitamins and minerals from food, there are exceptions, such as vegans who need to supplement B12,” she explained.

How much you should take

Ritual recommends two capsules per day. In each serving, you’ll get the following:

  • Vitamin A: 180 micrograms
  • Vitamin D3: 50 micrograms (2000 international units)
  • Vitamin E: 6.7 milligrams
  • Folate: 200 micrograms (dietary folate equivalents)
  • Vitamin B12: 8 micrograms
  • Magnesium: 30 milligrams
  • Zinc: 2.4 milligrams
  • Boron: 0.7 milligrams
  • Omega-3 DHA: 330 milligrams
  • Vitamin K2: 90 micrograms

Read more: Best Multivitamins


Best Fiber

Best Fiber Supplement from Oat

Gainful Fiber Performance Boost

Fiber Performance Boost
Type of fiber Soluble and insoluble
Fiber per serving 5 grams
Price per serving $1.57

Fiber plays a vital role in digestion by adding bulk to stools and facilitating their movement through the digestive tract. It also contributes to stabilizing blood sugar levels, reducing cholesterol levels, and supporting a healthy gut microbiome. Adequate fiber intake can also promote a feeling of fullness, potentially aiding in weight management.

Gainful’s Fiber Boost contains expert-recommended amounts of beta glucan, a heart-healthy soluble fiber sourced from oats. Simply mix it into a protein shake, smoothie, or morning coffee to jumpstart your day and get things moving.

How much you should take

Gainful recommends that you mix one scoop into your coffee, tea, or protein shake daily for best results. In each serving, you’ll find:

  • Soluble fiber: 3 grams
  • Insoluble fiber: 2 grams
  • Protein: 2 grams
  • Iron: 1.2 milligrams

Read more: Best Fiber Supplements


Best Vitamin D

Best Vitamin D

Cymbiotika Liposomal Vitamin D3 + K2 + CoQ10

Liposomal Vitamin D3 + K2 + CoQ10

A vitamin D supplement with vitamin K and CoQ10 is a great way to support bone health, cardiovascular health, immune function, antioxidant protection, and energy production all in one. Liposomal formulation for vitamin D is crucial because it enhances absorption, protects against degradation, and can even reduce stomach discomfort. These benefits make liposomal options the most preferable when supplementing vitamin D.

We love that this product from Cymbiotika comes in an opaque glass bottle that further preserves its shelf life. It features an easy squirt bottle design and a sweet tangerine taste, both of which make taking this vitamin a convenient and enjoyable addition to any morning routine. And remember: it’s a good idea to supplement vitamin D in the winter, when we get less exposure to natural sunlight.

How much you should take

One serving is 12 pumps of this liquid, which Cymbiotika recommends pumping onto a spoon or directly into your mouth to consume. It may be mixed into a beverage of your choice and be taken with or without food. With each dose, you’ll get the following:

  • Vitamin D3 (Lichen): 100 micrograms
  • Vitamin K2 MK-7: 120 micrograms
  • Vitamin K2 Mk-4: 500 micrograms
  • CoQ10 (Ubiquinol): 20 micrograms

Read more: Best Vitamin B12 Supplements


Best Probiotic

Best Probiotic

Ritual Synbiotic+

Synbiotic+

Consuming a variety of plant-based foods, managing stress, and reducing sugar and highly processed food intake all influence gut health. While there’s no one-step solution for improving gut health, incorporating a probiotic supplement containing live bacterial strains into your diet can help nurture a healthy microbiome.

Synbiotic+ by Ritual is a comprehensive supplement that combines prebiotics, probiotics, and postbiotics all in one. It includes 15 milligrams of PreforPro, a prebiotic designed to eliminate harmful bacteria and make room for beneficial ones, 11 billion CFUs of Lactobacillus rhamnosus and Bifidobacterium animalis probiotic bacteria, and postbiotics like tributyrin, which support gut barrier function and colon cell energy.

How much you should take

Ritual recommends one capsule per day. In each serving, you’ll get the following:

  • Probiotic Blend: 120 milligrams (11 billion colony forming units) Lactobacillus rhamnosus and bifidobacterium animalis
  • PreforPro: 15 milligrams
  • Tributyrin: 300 milligrams

Best Magnesium

Best Magnesium

Pure Encapsulations Magnesium (Glycinate)

Magnesium (Glycinate)

Magnesium is a crucial nutrient essential for various bodily functions, including muscle contractions, blood sugar and blood pressure management, sleep quality, and cognitive function. Unfortunately, most people do not obtain enough magnesium from their diets, as it is primarily found in foods like green leafy vegetables, nuts, seeds, and whole grains, which most people don’t get enough of on a daily basis. Diets high in protein and fat, along with stress, can also deplete magnesium levels, making it an especially important nutrient for guys who work out.

This Pure Encapsulations supplement contains 120 mg of magnesium glycinate to address potential deficiencies. Magnesium glycinate is an excellent choice for promoting mental and physical relaxation and improving sleep compared to other magnesium forms such as citrate and malate.

How much you should take

One serving is one pill taken one to four times daily with food. In each dose, you’ll find 120 milligrams of magnesium glycinate.


Best Sexual Wellness Support

Best Sexual Wellness Support

Care/of Maca

Maca

Allow us to introduce (or re-introduce) you to maca, a Peruvian plant in the cabbage family that is known for its potential sexual health benefits. Research suggests it may support libido, erectile function, fertility, regulate hormones, energy, and reduce stress—all factors that may contribute to better sexual wellness in men.

This powder from Care/of contains a well-researched dose of three grams of maca root per serving, which can easily be added to smoothies, oatmeal, and baked goods. It tastes earthy, nutty, roasted, and slightly sweet. The flavor can vary slightly depending on the variety of maca and how it’s processed, but this one has a really pleasant flavor that we love.

How much you should take

One serving of this Care/of maca contains 3 grams of organic gelatinized maca (root).


Best Electrolytes

Best Electrolytes

Trace Minerals PowerPak

PowerPak

If you’re traveling, feeling dehydrated, or just finished a sweaty workout, these electrolyte packets come in handy. This blend of electrolytes and vitamins delivers big on replenishing key nutrients lost through sweat to maintain proper fluid balance and keep you hydrated and energized.

We love that this variety also contains a full spectrum of concentrated trace minerals, elements our body needs for optimal functioning but are often not found in traditional multivitamins. It also tastes great and is low in calories and sugar (15 grams and 1 gram per serving, respectively).

Mix in water. Chug. Then get back to work.

How much you should take

Trace Minerals recommends that you take one packet once daily mixed into eight ounces of water. In each dose, you’ll get the following ingredients:

  • Vitamin C (Ascorbic Acid): 1200 milligrams
  • Thiamin (Vitamin B1): 0.45 milligrams
  • Niacin (Vitamin B3): 5 milligrams
  • Vitamin B6 (Pyridoxine HCL): 10 milligrams
  • Folate: 33 micrograms (dietary folate equivalents)
  • Vitamin B12 (Cyanocobalamin): 25 micrograms
  • Pantothenic Acid: 3 milligrams
  • Calcium: 60 milligrams
  • Magnesium: 100 milligrams
  • Zinc: 3 milligrams
  • Selenium: 35 micrograms
  • Manganese: 1 milligram
  • Chromium: 10 micrograms
  • Chloride: 15 milligrams
  • Sodium: 75 milligrams
  • Potassium: 200 milligrams
  • Ionic Trace Minerals: 100 milligrams
  • Alpha Lipoic Acid: 1 milligram
  • Boron: 175 micrograms

What to Look for When Choosing Supplements for Men

The FDA regards supplements, including protein powders, creatine, vitamins, and herbal supplements, as dietary supplements, and thus, they are not subject to approval or inspection by the agency. This lack of oversight can make selecting a high-quality men’s supplement feel like navigating the unregulated landscape of the wellness industry. Here are some key factors to consider:

Certification: Supplement companies can (and must, we argue) submit their products for third-party testing. These tests ensure that the supplement contains what’s advertised–in their amounts listed on the Nutrition Facts panel—and is free from banned substances.

How can you tell if a supplement has passed third-party certification? Well, if the supplement company passes the third-party tests, they can market their product with the third party’s seal. Third-party verification seals you should look for are USP, Informed-Choice, or NSF (that’s National Sanitation Foundation) International Certified for Sport.

Review the label: Langer recommends opting for supplements that provide 100% of the Daily Value (DV) for most vitamins and minerals. Lots of multivitamins, for example, have mixtures of different ingredients, but not the recommended dose or the optimal dose of those ingredients. “In other words, some supplements have a lot going on, but they don’t do any of it really well,” she explains. On the flip side, steer clear of supplements with excessively high doses of any nutrient, as they can exceed recommended daily intake and potentially be harmful.

More specifically, choose multivitamins that contain methylfolate, the active and more beneficial form of folate, rather than folic acid.

Assess your specific needs: Take into account your age, gender, and any particular health considerations you may have. For instance, vegetarian or vegan men may have higher protein and vitamin B supplement needs than those who consume animal products. Older men might benefit from supplements with additional protein and vitamin D. Athletes may want to consider performance supplements like creatine, protein, and electrolytes.

Consult your healthcare provider: If you have any concerns, questions, or underlying health conditions, it’s advisable to consult your healthcare provider. They can assist you in selecting the right men’s supplement tailored to your individual requirements and health status.


Top Three Supplements for Men

Here’s the gist of all our analysis of men’s supplements: Too many products on the market don’t back up what they claim. And because supplements aren’t overseen by the FDA, the companies that make these supplements can get away with claiming the unsupportable.

This is why we always recommend eating your nutrients from real foods instead of supplements when possible. But when that’s not possible, supplementation can help.

Supplement needs are highly individualized, meaning there’s no universal recommendation. To determine the best supplements for your unique lifestyle and health objectives, it’s a good idea to consult your healthcare provider. However, as a general guideline, many men may benefit from incorporating additional protein, fiber, and vitamin D into their routine.


What Nutrients Do Men Need?

According to the Dietary Guidelines for Americans, adult men should consume the following vitamins and minerals daily:

  • Protein: 0.8-2 grams per kilogram of body weight, depending on level of activity
  • Carbohydrates: 130 grams
  • Fiber: 30-38 grams
  • Vitamin A: 900 micrograms
  • Vitamin C: 90 milligrams
  • Vitamin D: 15 micrograms
  • Vitamin E: 15 milligrams
  • Vitamin K: 120 micrograms
  • Thiamin: 1.2 milligrams
  • Riboflavin: 1.3 milligrams
  • Niacin: 16 milligrams
  • Vitamin B6: 1.3-1.7 milligrams
  • Folate: 400 micrograms
  • Vitamin B12: 2.4 micrograms
  • Pantothenic acid: 5 milligrams
  • Biotin: 30 micrograms
  • Choline: 550 milligrams
  • Calcium: 1,000 milligrams
  • Magnesium: 400-420 milligrams
  • Zinc: 11 milligrams
  • Iron: 8 milligrams
  • Chromium: 30-35 micrograms
  • Copper: 900 micrograms
  • Fluoride: 4 milligrams
  • Iodine: 15o micrograms
  • Manganese: 2.3 milligrams
  • Molybdenum: 45 micrograms
  • Phosphorus: 700 milligrams
  • Selenium: 55 micrograms
  • Potassium: 3,400 milligrams
  • Sodium: 1,500 milligrams
  • Chloride: 1.8-2.3 grams

How We Selected the Best Supplements for Men

Men’s Health health editors and experts spent months researching dozens and testing many of the top-rated and third-party certified supplements for men to compile a list of those worthy of recommendation. We paid close attention to evaluate the most important features, such as ingredients, flavor, price, and third-party testing. We also sleuthed through pages of Reddit threads to identify men’s supplements that have garnered popularity. The list above represents our carefully chosen picks of the best supplements for men to shop in 2024.


Why You Can Trust Us

At Men’s Health, we take great pride in providing our readers with reliable and trustworthy product recommendations. We believe that our readers deserve the best, which is why we always make sure to conduct thorough research and testing before making any recommendations.

For this story, we spent hours interviewing medical doctors and registered dietitians, researching recommended daily vitamin and mineral values for men and, reading nutrition labels, and testing more than two dozen supplements firsthand. Our writers and editors are experts in their own right, using their informed opinions to select products and ensuring that our content is of the highest quality.

The products that made it onto this list undergo third-party testing, hold an NSF, USP, or Informed Choice certification, and contain macronutrients and micronutrients beneficial to men. Our product recommendations are purely editorial, and while we may receive free products to test and review, we only recommend the products we are most impressed by. We never let retailers or public relations contacts dictate our content or product coverage, which is why you can trust us to provide you with reliable and unbiased product recommendations.

link

Leave a Reply

Your email address will not be published. Required fields are marked *