The shelf of supplements for men is long and the promises are big. But which nutrients do you actually need as a man? Here you will learn which six nutrients matter for your health as a man, where they occur naturally, how you can support your hormone balance through your lifestyle and what to look out for with vitamin products.
Do men need supplements at all?
The short answer: not necessarily. If you eat a varied diet, you cover most of your needs through food. Supplements are a supplement, not a replacement.
Still, many people take them. According to a survey by the Swiss Federal Food Safety and Veterinary Office (FSVO), almost a third of the Swiss population takes at least one supplement. Men do so less often than women.
Supplements can make sense for you if there is a gap: in winter when there is little sun, if your diet is one-sided, if you do a lot of sport or if you hardly eat organ meats and seafood.
The 6 most important nutrients for men
The following statements are officially authorised health claims in Switzerland (LIV, Annex 14).
1. Zinc
Zinc contributes to the maintenance of normal testosterone levels in the blood. It also contributes to normal fertility and reproduction. Your body absorbs zinc from animal sources such as meat, organ meats and seafood better than zinc from plants. Oysters top the list.
2. Vitamin D
Vitamin D contributes to the maintenance of normal muscle function and normal bones. In Switzerland, around 60 % of the population is not sufficiently supplied with vitamin D in winter. The Swiss authorities recommend 600 IU (15 µg) per day for adults up to the age of 60. However, this broad recommendation is disputed among general practitioners, so if in doubt, have your levels measured.
3. Magnesium
Magnesium contributes to the reduction of tiredness and fatigue and to normal muscle function. Good sources are nuts, seeds, whole grains and legumes. If you sweat a lot, you lose more of it.
4. Vitamin B12
Vitamin B12 contributes to normal energy-yielding metabolism and to the reduction of tiredness and fatigue. It occurs almost exclusively in animal foods, and liver is a particularly rich source.
5. Selenium
Selenium contributes to normal spermatogenesis and to the protection of cells from oxidative stress. Selenium is found in fish, eggs, meat and Brazil nuts.
6. Omega-3 fatty acids (EPA and DHA)
EPA and DHA contribute to the normal function of the heart (from 250 mg per day). The best source is oily fish such as salmon, mackerel and herring.
Energy, strength and vitality: what your diet can contribute
When you feel sluggish, you might look for that one remedy for more energy. It does not exist. Your male vitality comes from sleep, exercise, stress reduction and a nutrient-rich diet.
For your strength and your muscles, protein is especially important: protein contributes to a growth and maintenance of muscle mass. Add magnesium and B12 for energy-yielding metabolism. At least as important as nutrients, though, is your lifestyle, above all for your hormone balance.
Hormone balance in men: what you can regulate yourself
When you hear "male hormone balance", you probably think of testosterone first. It is indeed the most important male sex hormone and influences not only libido and fertility but also muscle mass, strength, fat distribution, bone density and general wellbeing. But hormones work as a team: cortisol, insulin, thyroid hormones and vitamin D influence each other.
Persistent tiredness, declining libido or loss of strength despite training can be signs of an imbalance. However, these symptoms have many possible causes. If they last for a longer time, have your levels checked by a doctor with a blood test.
You have already met zinc and vitamin D above. These five everyday adjustments do at least as much:
1. Sleep: the underrated factor
Most of the daily testosterone release takes place during sleep. In a study by the University of Chicago, young, healthy men slept only 5 hours per night for one week. Their daytime testosterone levels dropped by 10 to 15 %. With 10 men, the sample was small, but the result was clear.
Tip: Plan for 7 to 9 hours of sleep and keep regular times, even at the weekend.
2. Reduce body fat
Excess weight lowers your testosterone levels. A meta-analysis in the European Journal of Endocrinology shows that weight loss goes hand in hand with rising testosterone levels. The more weight was lost, the greater the increase.
Tip: No crash diet. A moderate calorie deficit with plenty of protein and vegetables is more sustainable.
3. Strength training and exercise
Regular training helps you build muscle and reduce body fat. Balance is important: constant overtraining without recovery increases the stress on your body.
Tip: 2 to 3 strength sessions per week plus daily movement.
4. Get stress under control
Chronic stress keeps the stress hormone cortisol high. Over time, this upsets your hormonal balance and often costs you sleep too.
Tip: Conscious breaks, time outdoors and exercise are simple antidotes.
5. Alcohol in moderation
Regular, high alcohol consumption puts a strain on your liver, sleep and metabolism, and therefore indirectly on your hormone balance as well.
Tip: Plan alcohol-free days and do not drink in the evening as a sleep aid.
Natural testosterone levels: what is normal?
There is no single "right" value. Testosterone levels fluctuate over the course of the day and slowly decline with age. The overall picture matters more than a number: if you have the five adjustments under control and eat a nutrient-rich diet, you create the best foundation for natural testosterone levels.
Vitamin products for men: what to look for when buying
- Targeted rather than everything at once. A multivitamin "for him" often covers things you do not need at all.
- Do not overdose. The FSVO warns of the risk of oversupply and recommends sticking to the maximum amounts per daily dose. Pay particular attention to this if you combine several products.
- No healing promises. In Switzerland, food supplements may not claim to prevent or cure diseases. A product that promises exactly that is not trustworthy. This also applies to so-called "testo boosters": foods are not allowed to promise an increase in testosterone levels.
- Be careful with imports. Products from foreign online shops do not have to comply with Swiss law. The FSVO therefore advises caution when buying online.
- Short ingredient list. The fewer fillers, flavourings and colourings, the better.
Isolated vitamins or whole foods?
Most vitamin products provide single, often synthetically produced substances. Foods, on the other hand, provide a whole package of vitamins, minerals and protein.
Organ meats are the most nutrient-dense foods of all. Liver is rich in B12, oysters in zinc. Liver is also available freeze-dried as beef liver capsules. What bull testicles as a food are all about is explained in our guide to bull testicles.
If you do not want to cook organ meats, you can take them freeze-dried. Our bull testicle capsules combine organic bull testicles, beef liver and oyster extract from pasture-raised animals, without additives, just organs and a capsule shell made from beef gelatine. This is how you bring the nose-to-tail principle into your everyday life, without a pan. If you would rather combine different organs in one capsule, take a look at our Organ Complex.
Frequently asked questions
Which supplements make sense for men?
That depends on your diet. Common gaps in men are vitamin D in winter, and zinc and omega-3 if they eat little meat and fish.
Which vitamin are men most often lacking?
In Switzerland, above all vitamin D: around 60 % of the population is undersupplied in winter.
Do men need different vitamins than women?
The basic needs are similar. However, men generally need less iron than women and should only supplement iron if a need has been proven.
What helps men with tiredness?
Enough sleep, exercise and a nutrient-rich diet. Magnesium and vitamin B12 contribute to the reduction of tiredness and fatigue. If tiredness persists, have a doctor check what is behind it.
From what age do supplements make sense for men?
There is no fixed age. From the age of 60, however, the vitamin D recommendation in Switzerland rises to 800 IU per day, for example.
Are supplements made from organ meats safe?
Look for organic quality, laboratory testing and a short ingredient list. If you have gout or high cholesterol, talk to your doctor first.
How can a man regulate his hormone balance naturally?
With enough sleep, a healthy body weight, regular strength training, stress reduction and a nutrient-rich diet with enough zinc and vitamin D.
How quickly does lack of sleep affect testosterone?
Very quickly. In the Chicago study, testosterone levels dropped by 10 to 15 % after just one week of 5 hours of sleep per night.
Can you increase testosterone levels with food?
Foods can compensate for a deficiency, for example of zinc. They cannot "boost" healthy levels beyond normal.