Top Nutrients Men Need for Better Health

Jul 15, 20255 minute read

Something that often surprises people is that, while the basics of healthy eating apply to everyone, men and women have different nutritional needs. These differences encompass metabolism, muscle mass, bone density, cardiovascular health, prostate health, and iron requirements.

That’s why the nutrients that matter most for men aren’t always the same as those for women. However, with so much advice circulating, it’s easy to feel overwhelmed or unsure about where to focus.

This guide breaks it down simply: six essential nutrients men should prioritize and how they can help address some of the most common health concerns men face today.

Why Men Should Pay Attention to Specific Nutrients

Men’s nutrient needs shift with age. Testosterone declines, muscle mass can decrease, and the risk of heart and prostate issues goes up. Nutrients like vitamin D, omega-3s, and zinc directly impact these areas.

Most men don’t get enough of the nutrients they need from food alone. This can lead to lower energy, weaker immunity, poor focus, and slower recovery. Even small deficiencies can affect how you feel and function.

Tracking your nutrient intake helps you stay ahead of issues before they become problems. Supplements aren’t a replacement for food, but they can help fill the gaps, especially when your diet isn’t consistent.

The goal isn’t more; it’s better. Focus on the nutrients that directly support your energy, strength, metabolism, and long-term health.

1. Vitamin D

Best For: Energy, Mood, and Testosterone Support

Vitamin D plays a big role in muscle strength, testosterone levels, and even how well you handle stress. Low levels are common and often go unnoticed until they begin to affect your overall well-being.

How Much Do You Need?

Most men require around 600–800 IU of vitamin D daily, but many fall short, especially those living in northern areas or those who avoid the sun. Up to 4,000 IU per day is considered safe if you’re correcting a deficiency.

How to Get It

Sunlight helps your skin make vitamin D, but clouds, sunscreen, and darker skin tones reduce how much you make.
Foods like salmon, egg yolks, and fortified milk help, but it’s hard to meet your needs through diet alone.
A supplement can give you consistent support, especially if your blood levels are low or you don’t get much sun.

2. CoQ10

Best For: Energy Production and Heart Health

CoQ10 helps your cells turn food into energy. Without enough of it, your heart and muscles may not work as well. It may also support sperm health and general vitality as you age.

How to Get It

It’s found in small amounts in foods like organ meats and oily fish, but not enough to raise low levels.
If you take statins for cholesterol, you may need a supplement, since those drugs can lower CoQ10 in your body.

3. Omega-3s

Best For: Brain, Heart, and Joint Support

Why It Matters

EPA and DHA are the two main types of omega-3. They help reduce inflammation and support your heart, brain, eyes, and even mood. These fats also protect your joints and may help maintain your mental sharpness as you age.

How to Get It

Eat fatty fish like salmon or mackerel at least twice a week.
If you don’t eat fish, a high-quality fish oil or algae-based omega-3 supplement can fill the gap.

4. Protein

Best For: Fuel for Muscles, Immunity, and a Healthy Weight

Protein isn’t just for bodybuilders. It helps repair your muscles, keeps your immune system strong, and makes meals more filling, so you're less likely to overeat.

How Much Do You Need?

Most men need about 0.8 grams per kilogram of body weight. That’s roughly 58 grams a day for a 160-pound man. If you lift weights, run regularly, or are trying to build muscle, your needs may be higher.

Where to Get It

Lean meats, poultry, fish, eggs, dairy products, beans, tofu, and nuts are all suitable options. You don’t need fancy shakes unless your diet is lacking; whole food sources usually do the job.

5. Other Nutrients That Deserve Attention

Your body also depends on several other nutrients to keep things running smoothly:

Vitamin A helps protect your eyes and keeps your immune system strong.
Vitamin C supports your immune system and helps repair tissues.
B vitamins help turn food into energy and support brain and nerve health.
Vitamin K keeps your blood clotting normally and supports bone health.
Calcium and magnesium help your muscles contract and relax and support strong bones.
Zinc is essential for testosterone production, sperm health, and immune defense.

These nutrients aren’t hard to get if you eat a wide variety of whole foods. However, if your meals tend to look the same each day, a multivitamin can help fill in the nutritional gaps.

How to Choose a Quality Supplement

Not all supplements are created equal. Here’s how to spot the good ones:

Look for third-party certifications: Check for certifications such as USP or NSF. These tell you the product has been tested for safety and accuracy.
Check for transparency: The label should list dosages, not hide them in proprietary blends.
Avoid junk: Skip products with artificial dyes, fillers, or ingredients you can’t pronounce.

What you put in your body matters, and choosing high-quality supplements helps you achieve real results without unwanted side effects.

Build a Simple Routine That Works

You don’t need a shelf full of supplements to support your health. A few smart additions, such as vitamin D, omega-3s, CoQ10, or a good multivitamin, can go a long way if you’re also eating well and exercising regularly.

If you want a simpler way to shop for trusted, expert-vetted supplements, check out Curated Wellness. You’ll find high-quality products tailored for men’s health without having to guess what works or worry about what’s inside.

Top Recommended Nutrients for Men’s Better Health:

Vitamin D Supreme

Vitamin D Supreme provides clinically useful amounts of vitamin D3 and vitamin K (both K1 and K2 [as MK-4]), along with geranylgeraniol (GG), a substance produced naturally in the body, to promote optimal bone and arterial health and to maintain the immune system in proper balance.

Men's Nutrients

Multivitamin/mineral complex for men over 40
MacularSynergy Complex • Supports the integrity of the macula and retina with 6 mg lutein and 1 mg zeaxanthin. Synergistic cofactors include vitamin C, vitamin E, zinc and carotenoids.
ProstaProtect Plus Supports prostate function with saw palmetto and pygeum and maintains healthy prostate cells with lycopene and green tea. Synergistic cofactors include selenium, vitamin D and zinc.