Best Natural Supplements for Men

Capsule or powder-form supplements are a great way for men to meet their vitamin and mineral intake if not already met through diet. With that said, it is in your best interest to ensure your diet consists of whole foods so that you are already starting from a strong position. After all, supplementation is not a substitute. Here are the best natural supplements for men:

Multivitamin

Multivitamins are useful in covering most of your nutritional bases that are not already covered by diet. They usually have the essential vitamins and minerals, such as vitamin D3 and zinc in moderate doses – depending on the brand – which are vital for maintaining healthy testosterone levels, muscle function and immune function. 

Be sure to do your own research on what is the proper daily dosage for you (per individual vitamin and mineral), taking age and sometimes geographic location into account. For example, I live in Ontario, Canada, which has both hot and freezing cold months during the year. I already take a vitamin D3 supplement year-round on top of my multivitamin, but I ensure I almost always take both in the winter as I am not getting consistent sunlight outdoors. In total, the dosage comes to around 2,700-3,000 IU, which is excluding what I already get from my diet. 

Read the dosage charts on your multivitamin so you are cognizant of how much of each vitamin and mineral you are ingesting.

Ashwagandha

There has been a lot of buzz around the supplement of ashwagandha across YouTube and podcasts, and for good reason. Typically taken in either capsule or powder form, it is extracted from a root and is classified as an herb. 

Ashwagandha is known for its stress-reducing and libido-enhancing effects, which go hand-in-hand with each other. These areas are vital to your wellbeing as a man and can result in negative physical and mental health consequences if ignored.

In one 8-week randomized, double-blind, placebo-controlled study, fifty men with low sexual desire were randomly allocated to take 300 mg root extract capsules or placebo capsules twice every day. The results showed an increase in serum testosterone levels and sexual wellbeing for those who took the ashwagandha capsules. You can read the full study here and see for yourself why this can be considered one of the best supplements for men.

Irish Moss

Irish moss is grown around the shores of Ireland, Spain, The Faroe Islands, Iceland, Jamaica, St. Lucia, and other countries bordering the Atlantic. It comes in many forms but can perhaps be consumed in its freshest state when bought whole, boiled and blended into a gel.

Irish moss is a superfood and deserves all the praise it is receiving online. Amazingly, it is reported to contain 92 of the 102 minerals your body needs to function, although this will vary depending on the environment in which it was grown (the quality of sea moss from the ocean surpasses that of fake moss grown in pools). It also contains all of the essential vitamins your body needs, such as vitamin C, B12, and A. 

These powerful contents drive a range of benefits to your body, brain and mind. They can include immune health, gut health, energy boosts, fertility, sexual drive, mental health, muscle building and recovery, and more. I believe that Irish moss has personally benefited my energy levels and sexual drive, bearing in mind that I also practice NoFap. It has the potential to be one of the best all-encompassing supplements for men.

Fish Oil

Fish oil contains 2 types of omega-3 fatty acids: DHA and EPA. These help with various bodily functions, like muscle activity and cell growth. 

The data on fish oil says that it is best known to lower triglyceride levels in the blood, which can reduce your chances of experiencing heart disease. Most analyses also state that it modestly reduces depressed behaviour, which could come in handy if your mood is exceptionally low.

The takeaways are that this supplement has the potential to improve your cardiovascular system and mental health if consumed daily. I have been taking it for years and can at least say that I have had less instances of low mood than when I was not taking it (bearing in mind my other preventive measures, such as exercise and a clean diet).

Vitamin D3

Vitamin D3 is fat-soluble and synthesizes into our skin when exposed to sunlight. It benefits us in areas such as mood and bone health.

If you live in an area that sees harsh winters, like myself, taking vitamin D3 is especially important as you are not receiving as much natural sunlight. However, irrespective of the time of year, be sure to consistently take enough of it, taking age and dosage guidelines into account. Ignoring intake of this vitamin can potentially lead to mood irregularities which can have an adverse effect on testosterone levels. 

Sources

• https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
• https://pubmed.ncbi.nlm.nih.gov/35873404/
• https://www.organicsnature.co/blogs/news/benefits-of-sea-moss
• https://examine.com/supplements/fish-oil/#frequently-asked-questions
• https://www.cancer.gov/publications/dictionaries/cancer-terms/def/fat-soluble-vitamin#:~:text=(…,tissue%20and%20in%20the%20liver.)