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Getting your daily recommended vitamins, minerals and other nutrients from food alone can be a challenge. Supplements are a popular way to fill the nutritional gaps in your diet. Manufacturers market men's dietary supplements with claims to improve sexual health, ward off signs of aging and keep you in top form. But how do you know which dietary supplements you should take, much less which ones actually work?

From vitamins that improve nutrient deficiencies to protein powders for muscle building and mixes for gut health, we've compiled a list of the top supplements to give you the greatest health benefits, according to a registered nurse. We’ve also included how they might benefit you and how to fit them into your daily routine.

This content is meant to be informative but should not be taken as medical advice. It is not intended to diagnose, prevent or treat health problems. Always speak with your doctor before starting a new supplement to ensure it is right for you and find the proper dose for your individual needs.

Ashwagandha is an herb that has long been used in traditional Indian medicine (Ayurveda) to treat ailments such as stress and anxiety. Research also suggests that it improves athletic performance and muscle gain. Men who take it may feel:

XWerks Ashwa is an all-natural supplement that may help manage stress by balancing hormones in the body and reducing anxiety symptoms such as insomnia, restlessness and depression. It also may improve memory function and boost energy levels.

The recommended dose of XWerks Ashwa is two capsules daily. Each serving contains 1,500 milligrams of ashwagandha.

The foundation of any good supplement regimen is a multivitamin. Consider it a buffer for your diet—it covers key nutrients when your diet is lacking in any major area. As a result of today's food manufacturing processes, many of the ultra-processed foods we eat are nutrient deficient. 

Ritual Essential Multivitamin for Men packs Vitamin A, magnesium, zinc and more into a convenient daily dose. It's our top choice for multivitamin for men because it contains micronutrients to support men's health in a time-release capsule free from major allergens.

With Ritual Essential for Men Multivitamin, you'll take two capsules daily to get the following:

Protein is important for men because it supports muscle performance, muscle growth and tissue repair. Men looking to lose fat or maintain and build muscle mass may need help consuming enough protein. Protein powders are a simple way to increase protein intake while limiting the fat and carbohydrates you would otherwise get from consuming large amounts of protein in your diet.

The best protein powder for men is Gainful Protein Powder. This high-quality product line is customized for your body composition, diet and lifestyle. Your unique blend may contain up to 27 grams of protein derived from sources including:

Gainful recommends one scoop daily in eight ounces of water or juice. The amount of protein you need daily depends on various factors, including your body composition and physical activity level. The minimum RDA is 0.8 grams per kilogram of body weight. You can calculate your daily protein needs using an online protein calculator. The amount of protein in each dose of Gainful will depend on your personalized formula.

For men, hydration is critical. Adequate hydration not only regulates body temperature, delivers nutrients to cells and promotes organ function, but it also improves brain function and sleep quality. Other benefits of staying hydrated include lubricated joints and fewer ear infections.

The best hydration supplement for men we've found is Kaged Muscle Hydra-Charge. It's a daily electrolyte drink mix that promotes hydration for endurance in men of all fitness levels. Each serving delivers five essential electrolytes, coconut water powder and an antioxidant blend.

Take one scoop of Kaged Muscle Hydra-Charge mixed with one full glass of water. You may consume this supplement daily as part of your workout routine or sip as needed throughout the day. Each dose includes:

Men who want to increase lean muscle mass may benefit from weight loss supplements. Supplements called "fat burners" are designed to increase energy and support weight loss. Many contain green tea and caffeine. When taken together, these two ingredients can increase fat burning and weight loss.

Jacked Factory Nitrosurge Shred Fat Burner is a pre-workout energy drink containing caffeine, green tea extract and guarana seed extract to increase mental and physical performance. It’s our top recommended weight loss supplement because it can boost the intensity of your workouts and increase your metabolism for better weight loss and muscle gain.

One serving is one scoop taken with eight to 10 ounces of water 25 to 35 minutes before working out. With each dose, you'll get the following:

Branched-chain amino acids, also known as BCAAs, are molecules joined together to form the proteins needed to build cells and tissues all over the body—from hair and skin to muscles and bones. Research shows that amino acids also enhance metabolism and improve exercise performance and recovery.

Our pick for the best BCAA supplement for men is BioSteel Plant Amino Power BCAA+. It's an all-natural, plant-based powder that contains the optimal 3:1:1 ratio of BCAAs (leucine, isoleucine and valine).

One serving is one scoop. Each dose contains:

Gut health affects overall well-being. According to Dr. David Heber, MD, Ph.D. at UCLA Health, "Nutrition is a key modulator of immune function, and 70 percent of the immune system is located in the gut, where diverse bacteria is best." Gut health is especially important for men. They are generally more susceptible to diseases and may need to support their immune systems more than women, who have more immune cells and a better immune response.

Men looking for a gut health supplement should try Athletic Greens. It provides prebiotics, probiotics and natural enzymes to improve digestion and nutrient absorption for a healthy gut. Athletic Greens also contains 75 vitamins, minerals and nutrients to support immune function, energy and athletic performance.

One of the important vitamins in Athletic Greens is Vitamin C, which is necessary for the collagen production that helps form muscle and joint tissue. It’s also worth noting that many of the ingredients in this supplement are included in the National Cancer Institute’s list of specific foods and dietary supplements for prostate health, including calcium, selenium and vitamin E.

Athletic Greens recommends one scoop per day in eight ounces of cold water. Athletic Greens can replace your multivitamin because it contains most, if not all, of what you'll find in a vitamin. In addition, it also contains:

Vitamin D is an essential nutrient that plays a vital role in men's health. It maintains bone health, supports muscle function and is important for heart, brain and immune health. The so-called "sunshine vitamin" comes from three sources: food sources like saltwater fish and egg yolks, through the skin when exposed to sunlight and through dietary supplements.

If you don't get enough Vitamin D through your diet and you spend a lot of time indoors, a supplement may be your best option to get enough of this key vitamin. Key Nutrients Vitamin D3+K2 contains 125 micrograms (5,000 international units) of Vitamin D per capsule. It also contains K2 as menaquinone-7. Current research suggests that joint taking vitamins D and K together increase their effectiveness.

The RDA for Vitamin D is 15 micrograms (600 international units) for men aged 18–71 and 20 micrograms (800 international units) for men over age 71. At 125 micrograms (5,000 international units) of Vitamin D per serving, Key Nutrients Vitamin D3+K2 exceeds the upper limit for daily intake of Vitamin D (4,000 international units), so consult your doctor before taking this supplement every day.

Creatine is a molecule made from the amino acids methionine, arginine and glycine, and it stores energy for muscle contractions. Men need creatine because it helps them perform better during high-intensity activities like weight lifting and sprinting. When you lift weights or sprint, your body uses its creatine stores to produce more energy, which helps you lift heavier weights or run faster. Research also suggests that creatine may increase muscle mass and strength by more than 14 percent.

If you're looking for a creatine supplement to improve your workouts, we recommend Naked Nutrition's Creatine Monohydrate powder. This pure creatine is a high-grade, fast-dissolving powder with one simple ingredient: creatine. It’s all-natural, vegan, non-GMO and soy- and gluten-free. Users on the Naked Nutrition website consistently give this product five-star reviews.

The recommended dose of Naked Nutrition Creatine Monohydrate Powder is one scoop (five grams) of creatine, daily with or without food. According to the National Institute of Health, the optimal dose of creatine is three to five grams daily.

Omega-3 fatty acids are a classification of polyunsaturated fatty acids. Within this family, three main types are important: DHA, EPA and ALA. Omega-3s are mostly found in fish and other marine sources. They are incredibly important for the brain, heart and overall physical and mental health. Omega-3s are also considered essential because our bodies cannot produce them, and we rely on our diet to achieve our needed intake. They also reduce inflammation, which promotes cardiovascular health and supports and improves blood pressure.

The best omega-3 fish oil supplement for men is Nordic Naturals Ultimate Omega. It’s a rich source of EPA and DHA Omega-3s in a lemon-flavored capsule form. Plus, Nordic Naturals supplements are third party tested for freshness and purity.

One serving of Nordic Naturals Ultimate Omega is two softgels totaling 1,280 milligrams of Omega-3s.

Fiber is important for men's health because it affects cholesterol levels, blood sugar, body weight, bowel regularity and digestive health. It also helps prevent constipation, which can lead to hemorrhoids or other problems with bowel movements. Fiber is found in healthy foods like fruits, vegetables, whole grains and beans. Men who aren't getting the recommended servings of these food groups may benefit from a fiber supplement.

Metamucil is our pick for the best fiber supplement for men. In addition to fiber, it's made from psyllium seed husk that contains mucilage, which acts as a bulk-forming laxative.

The recommended dose of Metamucil is two teaspoons, mixed with eight ounces of water or juice three times a day. The recommended fiber intake for men aged 19-50 is 30-38 grams daily.

When choosing a supplement, consider your nutrition and dietary needs, third-party testing, ingredients, dosage and athletic goals. You can also research products and ingredients by looking online for articles about nutrients that are scientific and evidence-based—like the ones in this post.

If you need more macro- and micronutrients from your diet, supplements can help. Consider your usual intake of fruits, veggies, whole grains and lean proteins. If you're lacking in daily servings of whole foods, then a multivitamin will help you cover areas where your nutrition could be better.

Dietary restrictions can also give you clues about what to take. For instance, vegans or vegetarians may need additional Vitamin B12.

Lifestyle habits are another factor. People who spend much of the day indoors may need a Vitamin D supplement. Those who spend a lot of time at the gym may need a protein or hydration supplement.

Medical conditions are also a consideration for dietary needs. For instance, if you have anemia, your doctor may recommend a supplement with iron for overall wellness.

It's best to discuss new supplements with a healthcare professional to determine the right dose to take. Follow the RDAs and Tolerable Upper Intake Level (UL) from the National Institutes of Health to avoid overdosing. Only take what you need, and avoid exceeding the manufacturer's recommended dosing unless directed by your doctor.

For safety, one of the first things you should look at when buying a supplement is the ingredients list. Carefully read the nutrition facts panel on your supplement bottles. Some brands add ingredients like caffeine, herbal blends or added sugars. Other supplements contain soy, which should be avoided by those with soy allergies.

Over-the-counter supplements may also contain ingredients that can interact with other medications or should not be used by people with certain medical conditions. Again, check with your healthcare provider before starting any new supplement, especially if you have underlying health problems.

Look for products certified by third-party organizations. These designations prove that your supplements have been tested for purity and potency. The three main third-party certifying organizations in the US are:

Testing may also ensure that the product is free from banned substances, which is especially important to professional athletes.

The FDA does not approve dietary supplements, so it’s unlikely you’ll see "FDA-approved" on any supplement labels; however, they guide manufacturers on good manufacturing practices (GMP). Look for products made in facilities that follow GMPs. They are usually marked "c-GMP," meaning they certify their facilities follow GMPs. Other designations to look for are organic, vegan and non-GMO.

Men's supplements come in many forms. The most common product forms you'll see are powders, capsules, liquids, pills, gummies and chewables. Choose a form that appeals to you and will be easy to take daily.

Price can be a major determining factor when shopping for supplements. Cost varies widely from one brand to another, and higher-quality supplements usually cost more because they are more expensive to produce. Try to find the highest quality supplement that fits in your budget.

Individual needs vary, so supplement recommendations aren't one-size-fits-all. Talk to your healthcare provider to find out the top three supplements that would be best for your lifestyle and health goals. As a rule of thumb, men should take three supplements for overall health and wellness: a good multivitamin, fish oil and fiber.

Men should avoid supplements that they don't need. In other words, taking large doses of vitamins they're not deficient in can lead to overdosing, negative side effects or toxicity. Other supplements men should avoid are proprietary blends or products that do not list the ingredients on the label. They can be dangerous because you don't know what you are taking.

Also, supplements advertised as "performance-enhancing" and those sold for "weight loss" may be questionable. These claims are not verified since supplements are not approved by the US Food and Drug Administration (FDA). Always talk to your healthcare provider before supplementing.

Zinc is essential for male reproduction. It’s also good for healing wounds and protecting your skin from damage. Additionally, it boosts your immune system, which helps you fight off infection and disease.

Fish oil can help reduce depression and anxiety, improve mood and reduce the risk of heart disease in men. 

Supplements can be a helpful tool for men with vitamin, mineral or other nutritional deficiencies. There’s no one-size-fits-all recommendation for supplementation; the needs of one man will differ from the needs of another. Talk with your doctor about possible deficiencies or before you begin taking a supplement. The products on this best supplements for men list are all high-quality products that are a good place to start when searching for the right supplement for your needs.

Prices are accurate and items in stock as of publish time.

Sarah S. Falcone, BSN, RN, is a registered nurse, certified yoga teacher and health content writer with over 15 years of experience in healthcare. She is based in Dallas-Ft. Worth, TX.This author is writing sponsored content paid for by Pillar4 and not affiliated with Sports Illustrated.