Top Supplements for Men

Feeling tired, noticing hair thinning, or not getting the results you want at the gym? 

You’re not alone – and you’re not imagining things. Many men experience these symptoms due to nutritional deficiencies, hormone shifts (such as lowered testosterone), chronic stress, or even “normal” aging.

The truth? While supplements aren’t magic pills, the right ones can make a significant impact when combined with solid lifestyle habits like clean eating, quality sleep, and regular exercise.

Please note, we always suggest you consult with your healthcare provider before starting any new supplements. 

Why Testosterone Health Matters

Before diving into supplements, I want to touch on testosterone. Declining or reduced testosterone is at the root of so many male-related health complaints, including: 

• Decreased muscle mass and strength
• Increased body fat, especially abdominal fat
• Low energy and chronic fatigue
• Lower bone density, raising fracture and osteoporosis risk
• Lower libido and sexual performance issues
• Erectile dysfunction and reduced fertility
• Mood swings, irritability, and depressive symptoms
• Cognitive decline, including memory issues and brain fog
• Decreased motivation, confidence, and drive
• Poor sleep quality and increased insomnia
• Higher risk of metabolic issues, including diabetes and heart disease

Optimize Testosterone Naturally

1. Sleep and Stress

It’s crucial to understand two of the most powerful – and often overlooked – factors that influence testosterone: sleep and stress. 

Just one week of sleeping only 5 hours/night can drop daytime testosterone by 10-15%, with some men dropping below 300 ng/dL – far below the optimal range of 800+ ng/dL (source). Aim for 7-9 hours of deep restful sleep to stay in the optimal range.

Stress is just as damaging. Chronic stress suppresses the body’s reproductive system by lowering key hormones like GnRH and LH, which are essential for testosterone production. High stress can cancel out the benefits of a good diet, workouts, and supplementation. 

2. Weight Loss/Fat Loss

Excess body fat, especially around the abdomen, is linked to increased estrogen production and reduced testosterone levels. 

By reducing fat through healthy lifestyle changes and balancing blood sugar, men often see improvements in hormone balance, including a natural boost in testosterone.

3. Weight-Lifting/Strength Training

Resistance training not only builds strength and preserves lean muscle but also stimulates the natural production of testosterone. 

I suggest starting slow and working up to a point where you’re strength training 3-5x/week. Over time, consistent strength training supports healthier aging, better body composition, and enhanced confidence.

The takeaway? Start optimizing testosterone by prioritizing quality sleep and stress management, shedding excess fat, and implementing weight lifting/strength training into your health routine. These lifestyle fundamentals can have a testosterone-boosting effect that will have a synergistic effect alongside your targeted supplement support to enhance whole body well-being!

Foundational Supplements for Men’s Health

Think of these first 4 foundational supplements as your baseline boosters – supporting overall energy, hormone balance, and long-term wellness. These core supplements are beneficial to almost all men in any season of life. 

Multivitamin

• Fills Nutritional Gaps: Covers common deficiencies – like B12, zinc, and selenium – that affect mood, metabolism, and fertility.
• Immune Health: Supports white blood cell function and resilience.
• Brain and Energy: B vitamins and antioxidants fuel cognitive and mitochondrial health.
• Men-Specific Nutrients: Zinc supports testosterone production, metabolism, and DNA Synthesis. Selenium promotes sharp memory, healthy sperm, and prostate wellness.

Magnesium

• Testosterone Support: Helps optimize free testosterone levels, especially in active men.
  Muscle Recovery: Aids in muscle relaxation and repair after workouts.
• Stress and Sleep: Calms the nervous system, reduces cortisol, and improves sleep quality. (Remember, poor sleep can lead to a drop in testosterone levels.)
• Heart and Blood Sugar: Supports healthy blood pressure and insulin sensitivity.
• Best Forms: Look for a multi-form magnesium with highly absorbable forms, such as TDW Magnesium which includes magnesium glycinate, malate, and citrate.

Vitamin D3 + K2

• Hormone Support: Can help naturally raise testosterone (source).
• Bone Health: Strengthens bones by  regulating calcium uptake.
• Immune Health: Supports a regulated and optimal immune response. 
• Who Needs It Most: Men with limited sun exposure or darker skin tones.

Omega-3 Fatty Acids (EPA/DHA)

• Heart and Metabolic Health: Lowers triglycerides and supports healthy blood pressure.
• Inflammation: Reduces systemic inflammation, benefiting joints and recovery.
• Mood and Brain: Supports mental clarity and emotional resilience.
• Fertility and Testosterone: May improve sperm quality and hormonal balance (source).

Supplements for Male Fertility Support

When it comes to male fertility, the right supplemental support can make a significant difference. Optimizing sperm health and production isn’t just about increasing the chances of conception; it’s also about contributing to the health of a future baby. 

Below, I’ve outlined my top supplement picks specifically chosen to support male fertility. These nutrients are chosen for their roles in boosting sperm count, motility, and overall reproductive health, making them ideal for men looking to proactively support fertility and reproductive wellness.

COQ10

• Energy Production: Supports mitochondrial health for sperm motility.
• Oxidative Protection: Protects sperm shape and DNA from oxidative damage,.

Omega-3 Fatty Acids

• Membrane Integrity: Supports the structural quality of sperm.
• Hormone Balance: Helps regulate inflammation, which can interfere with fertility signaling. 

Vitamin C 

• Sperm Protection: Acts as a powerful antioxidant to guard sperm from free radical damage.
• Motility Improvement: May help improve sperm movement and function (source).

Performance & Recovery Boosters

For active men looking to maximize their workouts, build strength, and recover faster, the right supplements can be a game-changer to help you push further and bounce back quicker. 

In this section, I share my top supplement picks designed to fuel performance and speed up recovery – ideal for men who are serious about leveling up their fitness and overall vitality.

Creatine

• Strength and Muscle Gains: Enhances performance during workouts and can allow for quicker recovery. 
• Brain Function: Supports cognition and memory in men of all ages.

Protein Powder

• Muscle Recovery: Rebuilds muscle fibers quicker post-workout.
• Lean Mass: Supports growth and maintenance of muscle tissue.
• Convenience: Easy way to hit daily protein goals, especially for busy or active men.
• How to Take It: My husband, Ryan, loves to take his protein every morning in a smoothie with frozen greens, berries, bananas, and cashew butter. Can also be easily mixed into coffee, milk of choice, yogurt, oats, or even just water!

Electrolytes

• Hydration: Replenishes sodium, potassium, and magnesium lost in sweat.
• Energy and Endurance: Supports sustained performance and muscle contraction.
• Especially Needed: Particularly beneficial for men who live in hot climates, do intense workouts, or use the sauna.

Supplements for Men’s Hair Health & Hair Loss Prevention

Hair health is a common concern for many men, especially as they age or face increased stress, hormonal changes, or nutrient deficiencies. While genetics play a role, there’s growing evidence that targeted nutritional support can help strengthen hair, promote growth, and slow down hair loss. 

In this section, I highlight my top supplement picks to support male hair health. Whether you’re looking to preserve what you’ve got or give thinning hair a boost, these options are designed to nourish follicles from the inside out and help maintain healthy, resilient hair.

Zinc, Biotin

• DHT Regulation: May help balance hormone pathways contributing to hair loss. 
• Hair Growth Support: Essential for cell division and follicle function.

Bone Broth/Collagen

• Hair Structure: Provides amino acids like glycine and proline for strong hair shafts.
• Gut-Hair Connection: Supports the gut lining, which influences nutrient absorption. 

Omega

• Scalp Hydration: Supports a healthy scalp environment.
• Inflammation Reduction: Minimizes stress-related hair shedding.

Vitamin D

• ​​Hair Cycle Regulation: Plays a role in the growth and shedding phases of hair follicles.
• Deficiency Link: Low D levels are often present in men with excessive shedding (source). Optimize vitamin D i to reduce shedding. 

Gut Health Reset

A healthy gut is foundational for testosterone production, nutrient absorption, and immune function. Many men struggle with gut issues due to leaky gut and/or the presence or overgrowth of harmful pathogens. This can lead to symptoms such as digestive upset, belching, indigestion, skin problems, widespread inflammation, fatigue, and beyond. 

Sometimes a complete gut reset is the answer to multiple symptoms, all at once. A complete gut reset addresses overgrowth and bad bugs, soothes inflammation, and encourages repair of the gut by healing and sealing the lining. Here are my picks. 

1. TDW Clean

   • Detoxes the entire GI tract microbiome of unwanted bacteria, irritants, and biofilms. 
   • Can alleviate bloating, gas, heartburn, constipation, diarrhea, etc. 

2. TDW Gut Support

   • Supports gut health by promoting a healthy inflammatory response while improving the gut lining by providing concentrated nutrition for gut cells.

3. TDW GI Immune Support

   • Regulates immune function in the gut, strengthens the gut barrier, and helps fight off viruses, bacteria, and pathogens. 
   • Unlike most other IgG products/colostrums, this one is dairy-free.

4. TDW Digest

   • Great for indigestion/bloating and gas. 
   • A unique blend of powerful enzymes that strengthens digestion and nutrient absorption. 

Choosing Quality Supplements: What to Look For

The supplement industry can feel a little like the wild, wild west. Everyone’s throwing their pitch, it’s largely unregulated, and there’s always a new “hot” supplement screaming for attention. How do you even begin to go about choosing reliable, high-quality, and effective supplements? This is a good place to start:

• Look for third-party testing on things like heavy metals, mold, etc. 
• Read the ingredients! Avoid artificial colors, fillers, and sweeteners.
• Buy from reputable brands or direct from healthcare providers.
• Never buy supplements from Amazon, as they can be unregulated or even counterfeit. My family purchases everything from the TDW Shop or directly from Fullscript. 
• Finally, read this article for a more comprehensive deep dive on how to choose: Your Guide to Choosing High Quality Supplements and Vitamins

Test, Don’t Guess: Get to the Root of Symptoms

Working with a functional medicine provider—or running labs through my TDW Community—helps pinpoint what your body actually needs. These tests can identify the root cause of fatigue, low libido, gut problems, or fertility struggles.

Here are a few of the offerings in the TDW Community. These are a variety of best-in-functional-medicine labs I used for over a decade in my private practice: 

• GI-Map Testing: Do you think bloating, burping, fatigue, or digestive problems are just normal? They might be common, but they’re not normal. This GI-Map test gives information as to what – fungi, yeast, “bad bugs,” parasites, overgrowth, or more – might be causing havoc on the gut. 
• Comprehensive Blood Work Panel: This lab is something I suggest you to get yearly, as it covers so many foundational bases, including: lipids, CBC, CMP, HbA1c, hsCRP, insulin, iron, Vitamin D, and more. 
• Metabolomix Nutritional Assessment: This lab is my go-to for those who are looking to optimize nutrition and/or fertility. It is a personalized nutritional assessment and one of the most comprehensive nutritional tests available with more than 125 markers, including antioxidants, B vitamins, minerals, digestive support, fatty acids, and amino acids. 

Note: These labs are an additional cost outside of the monthly membership, but members have shared the direction into personalizing your well-being is a worthwhile investment.

Further Resources

• When Is the Best Time for Taking Vitamins and Supplements?
• The Ultimate Supplement Cheat Sheet