Best Supplements for Men's Health: What's Worth Taking
Vitamin D, omega-3s and creatine have the strongest case for men. Saw palmetto and testosterone boosters mostly disappoint. See doses and who benefits.
By the editorial team Ā· Updated Oct 14, 2026 Ā· 3 sources cited
The best supplements for men's health are the basics that fill real gaps: vitamin D if you get little sun, omega-3s if you eat little fish, and creatine if you strength train. Saw palmetto didn't beat placebo for prostate symptoms in large trials, and most testosterone boosters only help men who are deficient in zinc or vitamin D.
Evidence-ranked options
| Supplement | Evidence | Typical dose | Notes |
|---|---|---|---|
| Creatine | A | 3ā5 g a day | Strength and muscle with training; helps maintain muscle with age. |
| Vitamin D3 (if low) | A | 600ā2,000 IU a day | Common deficiency; test if you get little sun. |
| Omega-3 (EPA + DHA) | B | 250ā1,000 mg a day | Lowers triglycerides; useful if you eat little fish. |
| Zinc (if low) | C | 15ā25 mg a day | Supports testosterone only when deficient. |
| Saw palmetto | D | Not recommended for BPH | No better than placebo for urinary symptoms in large trials. |
A: strong Ā· B: moderate Ā· C: limited or mixed Ā· D: good evidence of no benefit. See the evidence database.
By life stage
- 20sā30s: creatine if training, vitamin D if indoors a lot.
- 40s: add attention to blood pressure, cholesterol and weight. See supplements for men over 40.
- 50+: B12 absorption falls; see supplements after 50.
Related goals
Read our guides on testosterone, prostate health and erectile dysfunction.
Ingredient guides
Related guides & comparisons
Can You Take Zinc Every Day? Safe Doses and Long-Term Risks
Yes, if your total zinc stays under 40 mg a day. Learn the daily target, why long-term high doses cause copper deficiency, and how to time zinc.
ComparisonsZinc Picolinate vs Gluconate: Which Form Should You Take?
Zinc picolinate absorbed slightly better in one small study; gluconate is cheap and used in cold lozenges. Compare elemental zinc and uses.
Frequently asked questions
Should men take a multivitamin?
A multivitamin isn't needed for most men eating a varied diet. It can help fill gaps but hasn't been shown to prevent heart disease or cancer.
Do testosterone boosters work?
Mostly not, unless you're deficient in a nutrient like zinc or vitamin D. Low testosterone should be diagnosed with blood tests.
Sources
Educational content, not medical advice. Read our medical disclaimer.