Vitamins and Minerals for Men

While the following vitamins and minerals are important for anyone to have enough of, 
they are particularly essential supplements as a man. These unique vitamins and 
minerals help with everything from your physical energy to sharpening your mind and 
helping with your reproductive health.

Fish Oil

This should come as no surprise since fish oil is often at the top of various lists about 
nutrients you need to make sure you are getting. Fish oil contains omega-3 fatty acids 
that you really need to become healthy and strong. These nutrients can help reduce 
inflammation in the body, improve your brain function, and help improve heart health. If 
you are at a high risk of heart disease, fish oil is often one of the first supplements your 
doctor will recommend. You can get fish oil from fatty fish like salmon or tuna, but you 
can also get it from plant-based sources like flaxseeds and walnuts.

Vitamin D

Men (and women) also need to get enough vitamin D. If you are a man that is doing a 
lot of strength training and muscle building, make sure you are getting plenty of vitamin 
D. This is really important for helping your muscles to get the nutrients they need while 
also boosting your immune system. It is also great for your mental health. Vitamin D 
comes naturally from being outside and getting those UV rays, but you can also get it 
from foods like fatty fish, yogurt, milk, orange juice, and some types of fortified cereals.

Vitamin B12

Another vitamin that should be high on your list is vitamin B12. This is one of the B 
complex vitamins that is essential for both men and women, but as a man, it is really 
going to help with your blood pressure and high risk of type 2 diabetes. If you don’t eat a 
lot of beef or poultry, and don’t eat eggs because of a vegetarian or vegan diet, you 
might not be getting enough B12. Signs of a B12 deficiency include fatigue and having 
issues with your blood pressure.

Zinc

Zinc is an important mineral for men especially as it helps to improve your reproductive 
help. With enough zinc in your body, you can produce testosterone naturally, which is 
going to help with your reproductive health and fertility, and can actually help to reverse 
erectile dysfunction. It is also good for proper immune function and to provide your cells 
with all the nutrients they need.

Magnesium

This is a nutrient you will see recommended frequently for both women and men. As a 
man, it helps a lot with muscle aches, your high risk of type 2 diabetes, and if you have 
a risk for cardiovascular disease. Check with your doctor to find out if you have a 
magnesium deficiency so you know if you should take a supplement.
