The Best Supplements and Vitamins for Men, Recommended by RDs

Weight loss is one of the most commonly-pursued areas of health, and supplements to support healthy weight loss can be a key part of your health plan. Amber Dixon, CEO and registered dietitian at Elderly Guides, recommends Optimum Nutrition Gold Standard 100% Whey Protein Powder to men trying to lose weight. “This product is a high-quality source of protein, which is essential for both muscle growth and repair. It’s also low in sugar and fat, making it ideal for weight management,” she explains. However, it’s important to note that protein shakes should complement a balanced diet, not replace meals entirely, she adds.

The research on whey protein indicates that it’s an effective tool in your weight loss arsenal. A meta-analysis found that when overweight or obese people included whey protein in their diets, they lost more weight and body fat compared to those who didn’t take a whey protein supplement. The whey protein group also showed improvements in risk factors for heart disease, such as cholesterol levels, blood pressure, and blood sugar.

People generally have higher protein needs when exercising is part of their weight loss plans. Men who want to build muscle should aim for 1.4 to 2 grams (g) of protein per kilogram (kg) of body weight per day, according to the International Society of Sports Nutrition (ISSN). They recommend spreading your protein intake evenly throughout the day rather than consuming it all at once. Aim for between 20 and 40 g of protein at each meal, depending on your requirements.

L-carnitine is an amino acid that helps promote fat burning, says Dan Gallagher, a registered dietitian with Aegle Nutrition. “Using L-carnitine in conjunction with an exercise program and healthy diet is a good way to help your body burn more fat,” he explains.

According to the National Institutes of Health (NIH), L-carnitine helps with fat burning due to its important role in energy production. Specifically, it helps transport fats into the mitochondria so that they can be burned and turned into energy for your cells.

Research published in Regulatory Toxicology and Pharmacology suggests that 2,000 milliigrams (mg) per day of L-carnitine is the observed safe level (OSL), but acknowledges that higher levels of the amino acid have been tested without adverse reactions.

A systematic review and meta-analysis combining the results of 37 clinical studies found that L-carnitine supplementation of 2,000 mg per day led to modest weight loss and fat loss, especially for people with overweight or obesity.

When combined with resistance training, creatine monohydrate can help increase strength and muscle mass, says Dixon. While it’s safe and effective for most people, it can cause water weight gain, she adds. Therefore, people with kidney issues should use creatine supplements cautiously, she explains.

Creatine is one of the most?studied sports supplements. There have been over 300 studies looking at the effects of creatine when combined with resistance training, with 70 percent of those studies showing an increase in strength with creatine supplementation.

A review of studies published from 2012 to 2021 found that creatine supplementation led to increased muscle mass, better sports performance, and improved muscle strength within two weeks of use. The review also found that a variety of physical activities may benefit from creatine supplementation — not just strength training.

Your body weight determines creatine dosing. Typically, there is a “loading period” during which you take higher doses of creatine for a short time. Studies show that taking 0.3 g of creatine per kg of body weight daily for five to seven days is effective for creatine loading. For a 200-pound (91-kg) man, that equates to just over 27 g of creatine per day. This is divided into four equal doses spread throughout the day.

When combined with other supplements or taken at higher than recommended doses for several months, there have been cases of liver and renal complications with creatine, research suggests.

Once the loading period is over, it’s followed by a maintenance dosing phase of 0.03 g of creatine per kg of body weight daily. The length of the maintenance phase varies from anywhere between 28 days to 10 weeks. For a 200-pound (91-kg) man, that equates to about 3 g of creatine daily.

Amy Beney, RD, CDCES, and owner of Nutrition Insights, recommends a collagen supplement for healthy aging. “As we age, we don’t produce as much collagen, and it becomes more important to focus on eating foods that contain collagen, or supplementing with collagen,” she explains.

Collagen is an important protein produced by the body. It’s the main structural component of the skin, tendons, and bones. Research supports that collagen may improve skin health, help with heart health, improve muscle and bone mass, improve wound healing, help blood vessel health, improve osteoarthritis symptoms, and improve dental health, says Beney.

Beney notes that another study looking at collagen supplementation and strength training in elderly men found that men who completed three resistance-training session per week while taking a collagen supplement had an increase in fat-free mass (muscle), improvements in muscular strength, and loss of fat compared to the group that did not take a collagen supplement.

Wan Na Chun, MPH, RD, of One Pot Wellness, recommends omega-3 fatty acid supplementation for brain health and healthy aging. DHA, a type of omega-3 fatty acid, has been found by research to protect neurons in the brain and promote the formation of new neurons, which supports healthy cognitive aging, she explains. She notes that while fatty fish such as salmon, mackerel, sardines, and herring contain DHA, many people do not get enough DHA through their diets.

In addition to being beneficial for brain health, omega-3 fatty acids like DHA are also good for the heart. For people with preexisting heart conditions, supplementing with 1 g per day of EPA plus DHA can improve markers of heart health, Chun explains.

Functional registered dietitian and clinical herbalist Jenna Volpe recommends ashwagandha supplementation for men looking to increase their testosterone levels and libido naturally. This herb also helps balance the stress response and immune system, explains Volpe.

A study looked at the effects of a 300 mg daily ashwagandha supplement on well-being and sexual performance in adult males. The study found that compared with placebo, ashwagandha supplementation was associated with a significant increase in sexual well-being and testosterone levels.

Dixon recommends adding a multivitamin for overall well-being, especially if you’re pursuing weight loss as part of your health plan. Weight loss diets typically restrict calorie and macronutrient intake, and many commercial diet plans may not provide enough vitamins and minerals, research suggests. One way of addressing possible nutrient deficiencies during weight loss is by taking a multivitamin. However, Dixon notes that multivitamins cannot replace a balanced and nutritious diet.

Legion Athletics Triumph Men’s Sport Multivitamin may be particularly beneficial for men trying to lose weight because it contains fucoxanthin, a compound found in brown seaweeds. Studies show that fucoxanthin decreases levels of enzymes that promote the formation of fats in the body. It also prevents fat cells from absorbing glucose (sugar), which could prevent fat storage.

A study in women with obesity found that when women took a fucoxanthin and pomegranate seed oil supplement, they lost weight, body fat, and liver fat. While more studies are needed to confirm these effects in men, these early studies are promising.

While Centrum Silver Men’s Multivitamin is designed for men over 50, it’s also appropriate for men over 40, says Dixon. This is because: “it contains higher amounts of certain vitamins and minerals tailored to meet the needs of aging men,” she explains. However, as with all multivitamin supplements, it’s not a substitute for a balanced diet, she adds.

Research links vitamin D deficiency to muscle pain and weakness, and shows that vitamin D supplementation improves muscle performance in older adults with low levels of vitamin D. Centrum Silver Men’s Multivitamin contains 1,000 International Units (IU) of vitamin D, the dose associated with benefits in older adults.

A population study of 1,249 healthy older adults found that vitamin B6 intake was associated with better results on tests designed to measure physical performance and strength. Centrum Silver Men’s Multivitamin contains 6 mg of vitamin B6 — enough to ensure you'll meet your daily requirements even if you don’t get any vitamin B6 through your diet.

Finally, magnesium helps promote normal muscle function and has been studied as a performance aid for athletes. Approximately 60 percent of adults in the United States do not get enough magnesium through their diets, this research notes. Centrum Silver Men’s Multivitamin contains almost 20 percent of the recommended daily magnesium intake.