The 8 Best Supplements for Men [Science-Backed]
|
For many men, improving muscle strength, enhancing cognitive function, bettering sleep quality, or boosting overall vitality and immunity can be challenging through exercise and diet alone.
Among various nutritional strategies, supplements are a key ingredient in helping men bridge nutritional gaps and improve their health, fitness, and performance.
This article will explore what we’ve found to be the best supplements for men, including:
Creatine
Vitamin D3
Zinc
Ashwagandha
Tongkat Ali
CoQ10
Magnesium L-Threonate
Omega-3
We’ll highlight each supplement's benefits, mechanisms of action, clinical research supporting their efficacy, as well as recommended dosages. If you want a quick summary of each supplement, here’s what we’ll cover in more depth below:
| Key Benefits | Primary Mechanism | Key Evidence | Recommended Dosage | |
|---|---|---|---|---|
| Creatine | Strength, power, recovery & cognitive function | Regenerates ATP for cellular energy | Increases strength & muscle mass during resistance training | 5g daily |
| Vitamin D3 | Bone health, immunity & muscle function | Calcium absorption & immune modulation | Linked to testosterone levels & stress fracture prevention | 600 IU daily with fat |
| Zinc | Immunity, hormonal balance & muscle support | Cellular function & hormone synthesis | May raise testosterone & improve sperm quality | 11mg daily |
| Ashwagandha | Stress reduction, focus & relaxation | Adapts to stress response via HPA axis | Improves cognition & reduces anxiety | 250-600mg daily |
| Tongkat Ali | Testosterone, energy & muscle recovery | Frees testosterone from SHBG | Enhances testosterone & erectile function | 200-400mg daily |
| CoQ10 | Heart health, energy & antioxidant protection | Supports ATP production | Improves exercise performance | 100-300mg daily |
| Magnesium L-Threonate | Brain function & sleep quality | Crosses blood-brain barrier effectively | Improves memory & sleep quality | 1,500-2,000mg daily |
| Omega-3 | Heart, brain & joint health | Anti-inflammatory & structural support | Extensive cardiovascular & cognitive benefits | 1.1-1.6g daily |
Of course, it’s unlikely anyone would want or need to take all of these supplements concurrently, so it’s often best to identify areas of your health, fitness, and/or lifestyle that you’d like to improve and make supplement choices aligned with those.
Creatine
Creatine is a naturally occurring compound that helps produce energy during high-intensity exercise by increasing phosphocreatine stores in muscles, allowing for faster ATP regeneration.
It's one of the most well-researched sports supplements available, with extensive evidence supporting its effectiveness for increasing strength, power output, and muscle mass when combined with resistance training. There is an increasing body of research supporting its cognitive benefits too.
Main Benefits
Helps improve muscular endurance and recovery
Provides nutrients your body needs to support optimal muscle function
Designed to help increase strength and power
Boosts energy levels and helps decrease recovery time
Supports cognitive function and performance
How It Works
-
Helps regenerate adenosine triphosphate (ATP), the primary source of cellular energy
Provides an additional energy reservoir and aids in maintaining optimal energy levels during intense physical activities
Clinical Research Supporting Its Efficacy for Men
This 2019 study showed that creatine supplementation during eight weeks of high-velocity resistance training in untrained healthy aging men promoted significantly greater gains in leg press and total lower-body strength, muscle thickness, and some measures of peak torque and physical performance.
This meta-analysis revealed that older individuals participating in resistance training experienced greater gains in muscle mass, strength, and functional capacity when supplementing their diet with creatine.
Recommended Dosage and Timing
It is recommended to take one scoop (5 grams) daily with 6-8 fluid ounces of water or your preferred liquid. It can be taken pre-, during, or post-workout.
Vitamin D3
Vitamin D is an essential fat-soluble nutrient that is shown to have a host of benefits and positive impacts on muscular and bone health, immune function, sleep quality, and inflammation management.
Vitamin D deficiency can be prevalent in men, particularly older men who are sedentary, and low vitamin D levels have been associated with low testosterone.
Main Benefits
Maintains skeletal integrity
Enhances muscular capabilities
Manages inflammatory responses
Bolsters immune defenses
How It Works
Optimizes calcium absorption to strengthen bones, reduces stress fracture risk during intense training, and supports long-term bone health.
Enhances muscle regeneration, repair, and metabolism while supporting mitochondrial function to reduce oxidative stress and prevent atrophy.
Modulates innate and adaptive immunity by influencing immune cell activities, enhancing antimicrobial peptide expression in the respiratory tract, and increasing anti-inflammatory cytokine production to reduce inflammation.
Clinical Research Supporting Its Efficacy for Men
This study examined the link between vitamin D levels and stress fractures in young men, concluding that lower levels were associated with stress fractures and additional vitamin D is needed for prevention of future stress fractures.
As mentioned above, vitamin D deficiency has been linked to low testosterone levels, and this study showed a significant increase in testosterone over the period of a year in the group that was supplemented with vitamin D.
This study found that vitamin D supplementation combined with aerobic exercise can reduce depression severity in men with migraines.
Recommended Dosage and Timing
The recommended daily dose of vitamin D is 600 IU (international units). Vitamin D can be taken at any time of day. It’s best to take with a meal, including a fat source, to help maximize absorption.
Zinc
Zinc is an essential mineral that supports immune function, wound healing, DNA synthesis, and cell growth. It plays a key role in enzyme activity, metabolism, and protein production.
Zinc supplements can help prevent deficiencies, boost immune response, and may reduce the severity of colds. They also support skin health, hormone balance, and cognitive function.
Available as tablets, capsules, or lozenges, zinc is vital for overall health but should be taken in moderation. Zinc deficiency can lower testosterone and reduce immune response, so supplementation can prove effective in helping to restore testosterone and enhance fertility.
Main Benefits
Boosts immunity
Helps protect against oxidative stress
Promotes hormonal balance
Promotes lean muscle mass by supporting hormone metabolism and balance
How It Works
Provides an essential mineral found in almost every cell in the body
Aids in cellular growth and repair, facilitating hormone synthesis and regulation and contributes to DNA and protein synthesis
Helps maintain proper hydration levels by regulating fluid balance
Clinical Research Supporting Its Efficacy for Men
There is plenty of research to support the role zinc supplementation can play in raising testosterone levels. This study concluded that zinc may play an important role in modulating serum testosterone levels in normal men.
This 2022 review, published in Frontiers, showed that dietary zinc intake “might reduce the risk of digestive tract cancers, depression, and Type 2 diabetes in adults…It could also improve depression, sperm quality, and concentration. Overall respiratory tract infections (including COVID-19) were improved due to anti-viral, anti-oxidative, and anti-inflammatory effects. Beneficial associations were also found in bone formation, blood lipids, and IGF-1metabolism in the general population.”
Recommended Dosage and Timing
The recommended daily amount of zinc is 8 milligrams (mg) for adult women and 11 mg for adult men. It can be taken at any time of day.
Ashwagandha
Ashwagandha is an adaptogenic herb used in Ayurvedic medicine to reduce stress, boost energy, and improve overall well-being. It helps lower cortisol levels, supports brain function, enhances muscle strength, and may improve sleep quality.
Ashwagandha is also known for its potential benefits in reducing anxiety, balancing hormones, and supporting immune health. Available in capsules, powders, or teas, it is a natural remedy for stress management and overall vitality.
Main Benefits
Supports the body's ability to withstand physical and emotional stress
Helps promote a state of cognitive performance, alertness, and focus
Promotes relaxation without being sedative
How It Works
Acts as an adaptogen and contains natural compounds that ease stress without drowsiness
Functions as a nootropic and contains high withanolide content, which are the bioactive flavanol compounds that boost cognitive function and promote healthy stress levels
Ashwagandha is believed to work by regulating the body's stress response, primarily through its effect on the hypothalamic-pituitary-adrenal (HPA) axis and its ability to balance cortisol levels
Clinical Research Supporting Its Efficacy for Men
Ashwagandha is clinically proven to boost testosterone, improve fertility, enhance muscle growth, reduce stress, and support cognitive health in men. The most effective dose in studies ranges between 300–600 mg daily, with long-term safety confirmed in multiple trials.
This 2020 review found that ashwagandha was one of two herbal extracts that have positive effects on testosterone levels in men.
This study concluded that acute supplementation with 400 mg of ashwagandha improved selected measures of executive function, helped sustain attention, and increased short-term/working memory.
As reported here by the National Institutes of Health, there are several clinical trials that suggest ashwagandha extracts may help reduce stress and anxiety. This 2021 systematic review identified seven studies that investigated the use of ashwagandha to treat stress and anxiety.
Recommended Dosage and Timing
The recommended daily dosage of Ashwagandha varies based on its form and purpose:
General well-being & stress relief: 250–500 mg
Anxiety & cortisol reduction: 300–600 mg
Strength & muscle growth: 500–1,250 mg
Cognitive support: 300–600 mg
Tongkat Ali
Tongkat Ali (Eurycoma longifolia) is a herbal remedy traditionally used in Southeast Asia to boost energy, libido, and overall vitality. It is known for its ability to enhance testosterone levels, improve muscle strength, and support male fertility by increasing sperm count and motility.
Additionally, it helps reduce stress, improve mood, and enhance athletic performance. Often used in capsule, powder, or extract form, Tongkat Ali is a natural supplement for hormonal balance and physical endurance.
Main Benefits
Improves stress hormone profile
Can help increase total and free testosterone concentrations
Can help boost energy and mood
Helps build stronger muscles and accelerate recovery
How It Works
Increases testosterone by liberating some that are bound to sex hormone-binding globulin (SHBG)
Helps stimulate the production of luteinizing hormone, which helps control testosterone levels
Improves mood and fights fatigue by reducing levels of the stress hormone cortisol
Supplementation may help increase total and free testosterone concentrations and muscular force in men
Clinical Research Supporting Its Efficacy for Men
This 2020 study looked at the effect of Tongkat Ali and concurrent training on men experiencing erectile dysfunction. Erectile function demonstrated improvements in both interventions; however, the most significant results were obtained by men allocated to concurrent training and Tongkat Ali.
This 2022 meta-analysis supports the use of Tongkat Ali for enhancing testosterone production.
Recommended Dosage and Timing
The optimal dosage depends on the extract strength and purpose:
General well-being & energy boost: 100–200 mg daily (standardized extract)
Testosterone & libido enhancement: 200–400 mg daily
Muscle growth & athletic performance: 300–600 mg daily
Stress & cortisol reduction: 200–300 mg daily
The timing of the dosage can also vary depending on the benefit you are seeking:
Morning: Boosts energy, testosterone, and mood throughout the day.
Pre-workout: Enhances stamina, strength, and muscle recovery.
With meals: Improves absorption and reduces stomach discomfort.
For best results, take consistently for 4–12 weeks and cycle (e.g., 5 days on, 2 days off) to maintain effectiveness.
Coenzyme Q10 (CoQ10)
CoQ10 is found throughout the body, with the highest levels in the heart, liver, kidney, and pancreas. It helps generate energy in cells by making the antioxidant adenosine triphosphate (ATP), which is involved in cell energy transfer. It also serves as an antioxidant to protect cells against oxidative stress.
Main Benefits
May help treat heart failure
May help support energy production
May provide antioxidant protection
May help with fertility
May support skin health as you age
May reduce migraine
May benefit exercise performance
How It Works
Supports ATP Production: It transfers electrons along the mitochondrial respiratory chain, enabling the production of adenosine triphosphate (ATP), the body’s primary energy source.
Powerful Antioxidant: It can help to neutralize free radicals, preventing oxidative damage to cells and supporting long-term health.
Synergistic Cellular Defense: It works alongside other antioxidants to strengthen the body's natural defense system against inflammation and oxidative stress.
Clinical Research Supporting Its Efficacy for Men
This 2021 review in Nutrients examined the use of CoQ10 in the treatment of migraine, neurodegenerative diseases (including Parkinson and Alzheimer diseases), cancer, or degenerative muscle disorders (such as multiple sclerosis and chronic fatigue). It described “encouraging results” when CoQ10 is paired with curcumin or magnesium in the treatment of migraine.
It also highlighted several studies with trained athletes and untrained and untrained individuals that showed supplementation with CoQ10 improved their aerobic power, anaerobic threshold, exercise performance, and/or recovery.
Recommended Dosage and Timing
The typical recommended dose is 100 to 300 mg of CoQ10 per day. However, your needs can vary depending on the medications you take and any health conditions you may have. It is typically advised to take in the morning or early afternoon.
Magnesium L-Threonate
Magnesium L-Threonate is a highly absorbable form of magnesium known for its brain-boosting benefits. It effectively crosses the blood-brain barrier, enhancing memory, learning, and cognitive function.
Research suggests it may help with age-related cognitive decline, anxiety, and sleep quality. Unlike other magnesium forms, it primarily supports cognitive health rather than muscle or digestive function.
Typically taken in capsule or powder form, it’s an excellent choice for brain and nervous system support as well as sleep.
Main Benefits
Enhances the quality of sleep and produces a calming effect
Helps support cognitive function including memory, learning, attention, and focus
Helps increase magnesium levels in the brain which may promote cognitive performance and overall brain health
How It Works
Can penetrate the blood-brain barrier at higher levels than other forms of magnesium, which makes it the most bioavailable magnesium for the brain
Aids in the transmission of nerve signals, regulates neurotransmitter levels, and fuels energy production in brain cells
Supports enzyme reactions, nerve health, protein synthesis, and muscle function
Clinical Research Supporting Its Efficacy for Men
This 2022 study highlighted the benefits magnesium l-threonate can have on cognitive function, with subjects who took magnesium L-threonate supplements scored higher in memory tests. Improvements were even more pronounced in older subjects.
This research, published in December 2024, showed that magnesium L-threonate supplementation led to improved sleep quality and daytime functioning.
Recommended Dosage and Timing
The typical dosage is based on the elemental magnesium content:
General Cognitive Support & Brain Health: 1,500–2,000 mg daily (providing ~144–200 mg of elemental magnesium)
Memory & Neuroprotection: 2,000 mg daily
Anxiety & Sleep Support: 1,500–2,000 mg daily
It is typically recommended to take 30-60 minutes before bedtime.
Omega-3
Omega-3 supplements provide essential fatty acids EPA and DHA, which support heart, brain, and joint health. They can help reduce inflammation, lower triglycerides, and improve cognitive function. Omega-3s also benefit eye health, mood, and skin. Available in capsules, softgels, or liquid, they are crucial for overall wellness. Regular intake supports cardiovascular function, mental clarity, and immune health, making them a key dietary supplement.
Main Benefits
Cardiovascular Health: Omega-3 fatty acids help maintain healthy cholesterol levels and support overall heart health. EPA and DHA are known to reduce triglycerides and promote optimal circulation.
Cognitive Function: DHA is essential for brain tissue and growth, helping to enhance memory, focus, and gray matter production while protecting against cognitive decline.
Exercise Recovery: EPA and DHA help reduce inflammation, aiding in faster recovery from workouts and alleviating muscle and joint discomfort.
How It Works
Omega-3s can help with heart health by lowering triglycerides, a type of fat in the blood. They can also help to lower blood pressure and slow the build up of plaque, which hardens and blocks arteries.
DHA, an omega-3, is a critical structural component of the brain and retina. It may help prevent and alleviate dementia, depression, asthma, migraine, and diabetes.
Omega-3s also have anti-inflammatory and immunomodulating properties, helping to reduce joint inflammation in rheumatoid disease. They may also attenuate and modulate the autoimmune inflammatory response.
Clinical Research Supporting Its Efficacy for Men
The research supporting the benefits of omega-3 fatty acids is extensive. Numerous studies have consistently demonstrated the positive impact of EPA and DHA on cardiovascular health, brain function, and exercise recovery.
Recommended Dosage and Timing
The recommended daily dosage of omega-3s is 1.1 to 1.6 grams for adults. They are best taken with food and can be taken at any time of day.
Expert-Backed Supplements to Optimize Your Performance
While these supplements can provide significant benefits for men's health, finding high-quality products with proven efficacy is crucial. This is where Momentous stands out.
Momentous provides high-quality, expert-backed supplements and nutrition that are rigorously tested and sourced.
Used and trusted by scores of professional and collegiate sports teams—including every NFL team—Momentous supplements are designed to help you achieve your health and fitness goals, whatever they might be.
Almost every product in the Momentous portfolio boasts the prestigious NSF Certified for Sport certification, thereby guaranteeing its purity, safety, and efficacy. Learn more about the Momentous Standard.
Find out what men are saying about Momentous products:
“Started taking a week ago and can tell my recovery time post workout is quicker.”
-Matthew C.
"Momentous Creatine arrived quickly after being ordered. I've brought it into my routine once a day & find my focus is sharp and my exercise form has improved."
-Brian D.
“Great for immune support and recovery! I take it daily, and I’ve noticed fewer colds and better overall well-being. Highly recommend.”
-Jimmy L.
"Decided to give this a try after I received an email from Momentous telling me it would be a good sidecar boost my Tongkat Ali. At first I didn't notice any difference but after about three weeks the differences were noticeable with more energy and a boost in overall performance and clarity. Well worth the affordable price."
-Phil G.
“This is the stuff!! Who doesn't want free testosterone?! I've never taken Tongkat Ali before, but it seems to work. My workouts have improved, and my naughty time has been well-backed!”
-Brandon W.
"I've been taking this for 2 weeks now, and I feel like I'm more alert, lifting more, and I've compliments on my gym work on multiple occasions all of a sudden! Wild."
-Phil B.
“Been using Momentous Magnesium L-Threonate for a few weeks now, and I’m genuinely impressed! It’s helped me wind down at night and fall asleep faster, plus I wake up feeling sharper and more refreshed. Love that it’s NSF-certified too–gives me confidence in the quality. Definitely worth trying if you’re looking to boost sleep and focus!”
-Marcelo F.
Emma-Kate Lidbury
Emma-Kate Lidbury is a freelance writer and editor with 20 years of experience working in the health and fitness world.
