The Best Supplements for Men to Take for Better Health in 2024, According to a Dietitian

The Centers for Disease Control and Prevention¹ states that nearly half of all cis men take at least one supplement, with the most popular variety being multivitamins. The problem is that there are thousands of different supplements on the market today, and each of them wants you to believe they’re the best for men’s health. 

If you’re looking for an unbiased account of the best supplements for men, we’ve got you covered. In addition to consulting dietary and nutritional experts, our team of certified personal trainers, competitive triathletes, and certified sports nutrition coaches have tested dozens of products to find out which ones actually work and are beneficial for men’s health. 

Whether we’re looking at protein powder, creatine, or B12 supplements, we take these four factors into consideration when assessing workout supplements for men:

• Formulation: Does it contain research-backed ingredients that help men’s health?
• Dosages: Is there enough of the important ingredients in the supplements?
• Taste: If flavored, is it liked by our testers and customer reviewers? If unflavored, is it truly unflavored or is there a weird taste?
• Solubility/Swallowability: If it’s a powder, can it easily mix into water or other liquids? For pills, can they be easily swallowed?
• Price: How much does it cost, and is it worth it?

To be clear, we’re not saying men need all of these supplements, as some might need one and others might not require any at all. Similarly, the majority of these supplements can be taken regardless of gender identity. That said, always consult with a physician or nutritionist before introducing any supplements into your daily regimen. 

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider. GGR also recommends choosing a product that has been third-party tested for quality.

Note: We intend the term “men” to include all men, including trans men. However, we recognize that almost all research on this topic has focused on cis men (i.e., men who are not trans). For that reason, when we reference gender-based research and nutritional recommendations, we will clarify by saying “cis men.” We encourage trans and nonbinary people of all genders to check in with a trans-competent nutritionist regarding their supplements and training needs.

The 9 Best Supplements for Men’s Health

• Best Hydration Supplement for Men: Electrolyte Drinks
• Best Daily Supplement for Men Over 50: Men’s Multivitamin
• Best-Tasting Supplement for Men: Protein Powder
• Best Daily Supplement for Men: B Vitamins
• Best Supplement for Men to Use Before Exercise: Carbohydrates
• Best Muscle-Building Supplement for Men: Creatine
• Best Supplement for Men to Use for Exercise: Pre-workout
• Most Effective Supplement for Men: Fiber
• Best Supplement for Men for Gut Health: Probiotics

Best Hydration Supplement for Men: Electrolyte Drinks

Good for: Improved hydration and overall health 

Hydration Supplement

Transparent Labs Hydrate V3

GGR Score: 4.5

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Product Highlights

• Includes taurine to help performance
• Naturally sweetened
• No artificial colors or flavors
• Contains SenactivTM for recovery

Pros & Cons

Pros

• Low cost per serving
• Easily absorbed electrolytes
• Aides in muscle recovery
• Subscribe & Save available

Cons

• Contains the allergen tree nuts

Bottom Line

At an extremely low per serving cost, Transparent Labs Hydrate V3 is a great option for anyone looking to try out electrolytes or anyone looking for clean ingredients without the hefty price tag.

Best for Athletes

Sports Research Electrolytes

GGR Score: 4.44

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Product Highlights

• Has electrolytes and coconut water powder
• $1.43 per serving
• Sugar-free
• Four flavors: Raspberry Lemonade, Passion Fruit, Lemon Lime, Cherry Pomegranate

Pros & Cons

Pros

• Contains sodium, potassium, and coconut water powder
• No artificial ingredients
• Tastes great
• Sugar-free
• Third-party tested

Cons

• Only available in packets

Bottom Line

Sports Research Electrolytes contain all the electrolytes you need to stay hydrated, and contains minerals and other ingredients that can boost your workout. Our tester loved every flavor's taste so much it's his go-to morning electrolyte drink.

Odds are you check your phone’s battery percentage multiple times per day, but how often do you recharge yourself? Electrolyte isn’t just a fancy name—these substances actually carry electric charges that regulate bodily functions² vital to everyday life and working out. They also help ensure we remain hydrated.

Symptoms of dehydration³ can range from a dry mouth to headaches and fatigue.

If you’re working out really hard and start sweating, an electrolyte drink can help replenish the lost sodium, potassium, and other substances needed by the body during prolonged exercise.

The American College of Sports Medicine recommends 500 milligrams of sodium for those who engage in exercise that lasts longer than an hour. 

Sodium is needed in the body to maintain fluid balance, or the amount of water needed by cells and other organisms to maintain overall control. Imagine fluid balance as a see-saw that you want to keep perfectly balanced at all times. If it goes too much in one direction, you could experience health issues. 

RELATED: Best Electrolyte Powder

Best Daily Supplement for Men Over 50: Men’s Multivitamin

Good for: Men over 50 who are looking to maintain optimal nutrition 

For Men Over 50

Ritual Essential for Men Multivitamin 50+

GGR Score: 3.5

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Product Highlights

• Scientifically developed multivitamin for men 50 years and older
• Vegan, gluten- and major allergen-free, non-GMO, and no artificial colors 
• 10 ingredients to support health

Pros & Cons

Pros

• Made traceable with visible supply chain
• Free shipping and money back guarantee
• Delayed-release capsule

Cons

• Very limited reviews
• Comparably expensive at more than $1 per serving
• Only available from company website
• Customer complaints of fish oil taste

Bottom Line

Ritual Essential for Men Multivitamin 50+ is a supplement that is easy on the stomach and made with traceable ingredients for men 50 years old or older.

A May 2019 review⁴ found that men 50 and over generally eat less and, as a result, have more nutritional deficiencies than when they were younger. That’s why we recommend looking for a multivitamin specifically formulated to meet your nutritional needs. Those needs will vary based on your diet, but here are a few to look for.

Zinc, according to a February 2015 review⁵, may have anti-aging effects (though more research is needed to back up those claims). 

A September 2019 review⁶ says Vitamin K could help with blood and cardiovascular health in older adults and may alleviate some symptoms of osteoporosis (weakened bones). Stronger bones can reduce the risk of injuries in older adults, especially those who are prone to falls. 

Finally, an April 2019 study⁷ linked Vitamin A with a decrease in age-related vision loss.  

Again, you should consult your physician or a nutritionist to find a multivitamin formula that works for your specific needs.

Best-Tasting Supplement for Men: Protein Powder

Good for: Those looking for a high-protein and good-tasting supplement that tastes good 

Best Protein for Men

Legion Whey+

GGR Score: 4

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Product Highlights

• Sourced from small dairy farms in Ireland
• Over 5 g of BCAAs per serving
• Non-GMO and animal welfare approved
• Third-party tested for banned substances

Pros & Cons

Pros

• Low in carbs and fat but high in protein
• Natural ingredients
• Money-back guarantee
• Made with ethically-sourced milk
• Lots of flavor options
• Subscribe and save 10%

Cons

• Comparably high cost per serving
• May be clumpy when mixed
• Some customers thought flavor was too sweet, or in some cases lacked flavor

Bottom Line

Legion Whey+ is a clean, sustainable protein powder that also is macro-friendly and a great option for anyone looking for a clean protein supplement. Many of our testers have bought this with their own money because they love the taste and easy mixability.

We’ll be honest, most supplements just don’t taste good (or they’re a bunch of pills with no taste). However, if you find the best-tasting protein powder, according to your tastebuds, you can get a little treat while doing something good for your body.

When looking at protein powder, look for one with minimal ingredients, few or no artificial ingredients, and a macronutrient formula that’s mostly protein. A whey protein concentrate is going to have more carbs and fats than a whey protein isolate, which has had more of its lactose removed. This results in a leaner, higher protein milk product that’s also less likely to cause digestive issues for anyone with dairy sensitivities.

And believe it or not, it might be worth it to splurge for a grass-fed protein. Registered dietitian Laila Ouldibbat points out that grass-fed cattle have higher concentrations of phytonutrients that have been linked with improved cardiovascular health and a decreased risk of cancers, both of which were backed up by a February 2021 review⁸.

There are also many types of protein, from those made from beef and egg to those that can be used by anyone following a plant-based lifestyle.

Another tip: Look for proteins that are third-party tested to ensure they’ve been checked for heavy metals, label accuracy, and banned substances that might show up on a drug test.

For more choices, check out our roundup of the best protein powders for men. 

Best Daily Supplement for Men: B Vitamins

Good for: People who want to ensure optimal nutrition

Best B Vitamins

Onnit Total Human

GGR Score: 4

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Product Highlights

• Complete supplement packs 
• Day and night packs of supplements 
• All-in-one product

Pros & Cons

Pros

• Subscribe and save
• Combination of Onnit’s best products
• Day pack for energy and night pack for better sleep
• High dosages of vitamins and minerals

Cons

• Customers complain of receiving only partial doses of multiple supplements
• Relatively expensive
• More than 15 pills per day

Bottom Line

Onnit Total Human is an expensive supplement pack with a lot of pills, designed for people that want everything they need in one place and want to use a variety of Onnit’s products.

B vitamins “are absolutely essential for every aspect of brain function,” according to a January 2016 review⁹. While Vitamin B deficiency isn’t common in the United States, it might not be a terrible idea to take a supplement if you’re experiencing brain fog, fatigue, changes in appetite, or constipation.

A 2017 review¹⁰ also found that B-vitamin supplementation could be beneficial for your cardiovascular system. Folic acid, vitamin B6, and vitamin B12 specifically were linked with a lower risk of cardiovascular disease (with the exception of those with renal problems or a history of angina).

For the most part, there’s no such thing as excess Vitamin B intake. The National Institute of Health’s (NIH) Office of Dietary Supplements¹¹ states that there’s no such thing as a dangerous dose of Vitamin B12 because the body does not hold excess amounts (i.e., anything the body doesn’t use is flushed down the toilet…literally). 

There are some other B vitamins, however, that you could take too much of, according to the United Kingdom’s National Health Service¹²:

Folate/folic acid: An excess amount of this B Vitamin could hide the effects¹³ of a Vitamin B 12 deficiency, which could lead to nerve damage if left untreated. The daily upper limit for folate in adults 19 and older is 1,000 micrograms per day¹².

Niacin: Excess niacin typically leads to flushed skin, but in extreme cases may cause liver damage¹⁴. The daily upper limit for niacin is 35 milligrams.

Best Supplement for Men to Use Before Exercise: Carbohydrates

Good for: Runners or men who are looking for a supplement to keep them in motion

Best Carb Supplement

XWERKS Motion

GGR Score: 4

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Product Highlights

• Backed by clinical trials 
• Designed to help you perform longer
• Includes BCAAs and cluster dextrin
• Replaces energy levels fast

Pros & Cons

Pros

• Doesn’t cause stomach discomfort
• Multi-purpose formula
• Backed by science
• Sugar-free
• Gluten- and dairy-free

Cons

• Hard to mix
• Contains artificial sweetener

Bottom Line

XWERKS Motion is an electrolyte mix that has BCAAs and cluster dextrin, meaning it can fuel you through a workout and also help you recover. With a mid-range per serving cost, this product may be worth a try for those looking for a multipurpose supplement.

As you’ve probably heard, carbs are the body’s preferred energy source. That’s not an excuse to scarf down a muffin every time you head to the weight room (though there’s no shame if you do). You could simply use a carb supplement about 30 minutes to an hour before you’re ready to train.

Think about it. You wouldn’t start a road trip with an empty gas tank and expect to go far. A carb supplement is a quick and efficient way to fuel the body.

Studies¹⁵ show that we can burn up to 60 grams of carbs per hour during intense exercise, and for ultra-endurance competitors that number can go as high as 90 grams per hour. Carb sources such as running gels and powders are portable and much easier to take than eating a few slices of bread.

Best Muscle-Building Supplement for Men: Creatine

Good for: Men looking to build muscle with an easily absorbed creatine supplement 

Best Creatine

Nutricost Creatine Monohydrate

GGR Score: 4.3

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Product Highlights

• Powder creatine monohydrate supplement 
• 5 g of creatine per serving 
• Improved strength and muscle growth 
• May help prevent injuries
• Supports cognitive and bone health

Pros & Cons

Pros

• Subscribe and save options
• Non-GMO and gluten-free
• Manufactured in cGMP-compliant facility
• Affordable at under $0.40 per serving
• Unflavored variety has 1 ingredient, micronized creatine monohydrate

Cons

• Some flavors sold out
• Flavored versions contain sucralose which may cause stomach upset
• Mixed reviews on mixability not dissolving entirely
• Mixed reviews on some flavors, saying sweetener was overpowering

Bottom Line

Nutricost Creatine Powder contains 5 grams of creatine per serving and is available in both flavored and unflavored varieties. Nutricost shares that their creatine supplement can help with muscle building and strength, injury prevention, and cognitive and bone health. There are mixed reviews on the taste of certain flavors, saying that the sweetener used was too much.

We could talk forever about the benefits of creatine. It’s the most-researched supplement in the world, with just about every study saying it’s an effective supplement for maintaining and building muscle mass. “Creatine supplementation appears to be most useful for short-duration, high-intensity, intermittent exercise, and has been shown to boost the effects of resistance training on muscle strength and size, as well as athletic performance overall,” says Dr. Krissy Kendall, Ph.D.

Our body uses creatine to replenish adenosine triphosphate, or ATP, which is the energy source used for sudden bursts of movements like deadlifting or sprinting.

One meta-analysis¹⁶ also found that people who took creatine monohydrate had an 8% increase in muscle strength compared to people who trained without taking creatine.

There’s also research that it might be good for the brain, with one 2022 study¹⁷ saying it was linked to improved cognitive function. It may even reduce symptoms associated with brain injury.

As with other supplements, it’s important to check that your creatine has been third-party tested for potentially harmful/banned substances.

Best Supplement for Men to Use for Exercise: Pre-workout

Good for: Men looking for an effective supplement to help fuel their training regimen  

Best Pre-Workout for Men

Transparent Labs Bulk Black Pre-Workout

GGR Score: 4.5

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Product Highlights

• Clinically dosed pre-workout 
• Over 17 g of active ingredients 
• Vegan 
• No artificial, sweeteners, coloring, or preservatives

Pros & Cons

Pros

• No artificial sweeteners, coloring, or preservatives
• 3rd-party lab tested
• Transparent ingredients
• Subscribe and save 10%
• Available in 5 flavors

Cons

• Manufactured in a facility that also processes allergens
• Limited reviews
• Some flavors may be sold out

Bottom Line

Transparent Labs BULK BLACK is a step-up from the original BULK pre-workout with more stimulants for people looking for a bigger energy boost before their workout. It is also very positively reviewed by customers.

If you’re looking to get faster and stronger, a pre-workout might be the trick. Now, we don’t mean that you’ll instantly start hitting PRs after taking a scoop of it, but many of the best pre-workouts are packed with ingredients that can give your training a little boost.

The main reason people take pre-workout is caffeine, which obviously energizes you but has other uses, too. The International Society of Sports Nutrition in March 2018¹⁸ said caffeine has “significant” effects on muscular strength.

Another notable ingredient is taurine. A November 2012 review¹⁹ said taurine “plays an important role as a basic factor for maintaining cellular integrity in the heart, muscle, retina, and throughout the CNS.” The study also stated that taurine could act as a neurotransmitter (the chemical messengers sent by your brain to command bodily functions). 

Finally, L-Citrulline is commonly found in pre-workouts because it can increase blood flow to your muscles. This ensures you’ll complete each rep, and it’s the secret ingredient behind juicy pumps.

RELATED: Best Pre-workout for Men

Most Effective Supplement for Men: Fiber

Good for: Those looking to improve their overall digestion and gut health 

Best Fiber Supplement

Transparent Labs Prebiotic Greens

GGR Score: 3.5

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Product Highlights

• Combines algae greens and prebiotic fibers to improve gut health
• Each serving has 3 grams of spirulina, 3 grams of chlorella, 3 grams of organic acacia fiber, 3 grams of organic green banana flour, and 1 gram of organic Jerusalem artichoke fiber
• Gluten-free
• Gut-flora-friendly greens drink
• Available in unflavored, Peach Mango flavor, and Pineapple Coconut

Pros & Cons

Pros

• Packed with fiber, gut-flora-friendly greens, and mineral-dense veggies
• Effectively works to improve gut health
• Combines algae greens and prebiotic fibers
• 60-day money-back guarantee

Cons

• Tastes bitter to some

Bottom Line

Combining an algae greens blend with prebiotic fibers, Prebiotic Greens is intended to improve digestion and health.

The United States Department of Agriculture²⁰ (USDA) says the average American only eats about 15 to 18 grams of fiber per day, even though the recommended amount is closer to 38 grams for men and 25 grams for women. While we always endorse a foods-first approach to nutrient deficiency, fiber supplements can help you reap benefits such as improved digestion, better cardiovascular health, and healthy blood sugar levels.

Another benefit of fiber is that it might prevent overeating. Recent studies have shown²¹ that fiber can help promote satiety, which is the feeling of being full. As a result, you may find yourself in a caloric deficit, which is when you burn more calories than you consume and lose weight. This happens because fiber doesn’t contain calories but takes up space in your stomach. If your gut “feels full,” it will tell your body to stop sending down food (aka it releases hormones that curb your appetite).

Best Supplement for Men for Gut Health: Probiotics

Good for: Men looking to relieve digestive issues and improve their overall gut health 

Best Probiotic for Men

Bauer Nutrition Biotics 8 Probiotic

GGR Score: 4

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Product Highlights

• Men’s-specific probiotic for gut health
• Made to help strengthen your immune system
• Built in digestive enzymes
• Claimed to support gut health, mood, digestion, and immunity
• 3 capsules per day

Pros & Cons

Pros

• Made to be taken long-term
• In capsule form, so you don’t get the bad taste that some powders possess
• Also contains vitamin D as well as the probiotic blend
• Can save money by purchasing in bulk
• No refrigeration required

Cons

• Expensive for the amount of capsules
• Limited reviews of the product
• Not vegan- or vegetarian-friendly
• Supposed to take 3 capsules a day, which is a lot

Bottom Line

These capsules contain 10 strains of probiotics with a guarantee of 20 billion CFUs per serving (per three capsules).

The gut has been called “the second brain,” and the “good” bacteria found in probiotics can be a helpful assistant in maintaining optimal gut health. A 2018 review of studies on probiotics²² says probiotic supplements are linked with improved gut microbiota, which in turn have been known to help with overall immunity and bowel movements.

Although mostly known for helping the gut, probiotics can play other roles in men’s health. The International Society of Sports Nutrition published a paper in December 2019²³ stating that probiotic supplementation could slow age-related declines in testosterone levels. However, they and Bauer Nutrition say it may take up to a month of continuous use to see such side effects. 

RELATED: Best Probiotic for Men

Key Nutrients and Supplements for Men

Let’s dig deep into some of the top vitamins, minerals, and other dietary supplements that may be good for men. 

Again, you may not need any of these supplements, but dietary experts generally agree that these are the ones men should pay close attention to. 

Vitamin D

Vitamin D supplements have a number of benefits, including increasing calcium absorption, supporting improved bone health and density, and reducing inflammation. However, a December 2010²⁴ study showed it could also help support increased testosterone levels. 

B-Vitamins

In addition to being called “absolutely essential for every aspect of brain function,” B vitamins are also essential for cellular function⁷. 

Omega-3

Omega-3 has profound effects on your heart health, and may help improve certain aspects of men’s sexual health^{14, 15}. 

Zinc

A December 2022 review²⁵ on zinc found it could reduce the risk of prostate cancer and improve overall prostate health. 

Selenium

The Harvard School of Public Health²⁶ states that selenium helps maintain proteins called selenoproteins, which are heavily involved in reproduction. Selenium also plays a role in thyroid health and protects cell membranes from damage²³.

Probiotics

Probiotics help alleviate digestive issues like diarrhea, but also may help men maintain optimal testosterone levels¹⁷. 

Saw Palmetto

Saw palmetto was first used by Native Americans in the 1700s to treat urinary tract infections in men and treat men’s sexual health. Modern-day doctors in a March 2009 review²⁷ confirmed that it indeed has many properties that make it beneficial for men’s overall wellness. 

How We Picked and Tested the Best Supplements for Men 

It’s hard to give a testing methodology since we covered so many types of supplements here, though there are a few common things we keep in mind when choosing the best supplements. 

Dosage

Regardless of what the supplement is, it should have a clinically-backed dose of whatever ingredients it boasts on the label. 

Quality 

Not all proteins, creatine, or fish oils are created equal, so we looked for the highest quality ingredients in every supplement. 

Transparency

Companies should clearly state what’s in their supplements and how much of each ingredient is in a serving. 

Value

The price should match the supplement’s overall quality—meaning a low-dose supplement should not be expensive. 

Ingredients and Formulation

Does it contain research-backed ingredients? Does every ingredient serve a purpose? Is there anything harmful in them?

Buying Guide: What to Look for in Supplements for Men

Here are a few things to keep in mind when shopping for a supplement for men (whether you are one or you’re shopping for one). 

Ingredients

Look at the ingredients list and check to see whether a company adds certain things that might be harmful to your health, or that you might be allergic to.

Dosage

The nutrition label should tell you exactly how much of each ingredient is in a product. Some companies might use proprietary blends, which is when a group of compounds are grouped together so companies don’t have to tell you how much of each is in the supplement. With very few exceptions, this is usually an indication that the ingredients are under-dosed. 

Quality 

Do a little research and determine whether the ingredients are high quality. For example, certain fish oil supplements might use fish of lesser quality. 

Budget

Make sure the supplement is within your budget. If it’s a little more than you were anticipating, make sure it’s worth the investment.

Personal Health and Lifestyle Needs

Look for a supplement that addresses your particular needs. A person with heart issues should go for a fish oil supplement, but they may not need a protein powder if they get enough protein through their diet. Consult with a nutritionist or physician to find the best supplement for you.

Best Supplements for Men: FAQs

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any diseases.

References

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17. Forbes, S. C., Cordingley, D. M., Cornish, S. M., Gualano, B., Roschel, H., Ostojic, S. M., Rawson, E. S., Roy, B. D., Prokopidis, K., Giannos, P., & Candow, D. G. (2022). Effects of Creatine Supplementation on Brain Function and Health. Nutrients, 14(5), 921. https://doi.org/10.3390/nu14050921
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27. Suzuki M, Ito Y, Fujino T, et al. Pharmacological effects of saw palmetto extract in the lower urinary tract. Acta Pharmacol Sin. 2009;30(3):227-281. doi:10.1038/aps.2009.1

Anthony O'Reilly, CPT, CNC

Anthony O'Reilly is a NASM-certified nutrition coach and personal trainer whose work has been featured in Muscle & Fitness and BarBend, and previously was an award-winning reporter and photographer for newspapers on Long Island and Queens, NY. After spending most of his life overweight, he dropped 80 pounds and took control of his health and fitness. Outside of work, he still enjoys Little Debbie cakes but offsets them with rigorous hikes and workouts. He's an avid Manchester United supporter, through thick and thin.

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