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Essential vitamins, minerals and supplements for men’s health

Maintaining optimal health requires a balanced diet, regular exercise, and proper supplementation. For men, certain vitamins, minerals, and herbal supplements can support key aspects of wellbeing, including heart health, muscle function, prostate support, and overall vitality.

According to Finn Murray, owner–manager of the Hopsack in Dublin, the men’s supplement market has historically lagged behind other areas of natural health. “Men’s health seems to have been left behind by the supplement industry and natural health evolution over the past couple of decades,” he says. “But it’s catching up full force in the last year or two with a very healthy emergence of natural testosterone supports and growing awareness of the preventative measures in terms of diet, lifestyle and remedies to support prostate health.

I suppose a lot of it comes down to the traditional male western archetype where problems aren’t discussed. But, as we’ve seen, this approach leads us into health crises and avoids the helpful early intervention with nutrients like zinc, magnesium and vitamin D, along with herbs such as saw palmetto, nettle root, turmeric and damiana that can all be applied to assist men’s health whether during fertile years or into later life in the prevention of more serious chronic disease.”

Rob Whinnett, owner of Blasta Wholefoods in Dungarvan, Co Waterford, adds: “Men are notorious for being slow to pay attention to issues affecting their health, often because they feel too busy or embarrassed to talk about it. Staff in your local independent health store are trained to advise you in a confidential and sensitive manner. The men’s health issues we will deal with in-store are many and varied. The most common ones are heart health, sleep, stress and prostate health.”

Heart health
“High cholesterol leads to heart problems and heart disease,” says Rob Whinnett. “This common disease develops over time and starts earlier than you might think. Many men leave it too late to address this. We advise men to look at their diet and try to replace fast food options with more nutritious meals.

Exercise is a great help and even moderate levels of exercise can help to keep your heart healthy and strong. Also, consider taking coenzyme Q10 to help protect the heart and assist in energy production. Your local independent health store can also advise on supplements to help control cholesterol such as red yeast rice, plant sterols or lecithin. Hawthorn and garlic are useful supplements which may help maintain healthy blood pressure.”

Stress and lack of sleep
“Many men lead busy lives which can lead to stress and lack of sleep,” says Rob Whinnett. “We often see men who are in a spiral of stress that leads to poor sleep, that leads to even greater stress. We can help men to break this cycle by advising on diet, exercise and, where necessary, herbal remedies, vitamins and supplements to get you back into a normal sleep pattern.”

Prostate health
“Prostate health is an important issue for men as they age,” says Rob Whinnett. “Enlargement of the prostate occurs in many men as they get older. Symptoms include a frequent need to pee, often with a weak flow, difficulty urinating and sometimes blood in the urine. Most prostate enlargement is benign, but it can be more serious. Your GP can arrange a simple blood test and/or physical exam to check on your prostate health.”

Here we take a closer look at some vitamins, minerals and supplements that can help to support men’s health.

Saw palmetto: For natural prostate support
“Saw palmetto is a nourishing tonic that can help to combat the effects of ageing in men and is the go-to herb for prostate health,” says Aislí Fitzgerald, a naturopath and medical herbalist at An Tobairin health store in Bandon, Co Cork. “It can reduce inflammation and help maintain healthy testosterone levels, helping to reduce signs and symptoms of Benign Prostatic Hyperplasia (BPH) – enlarged prostate.

Saw palmetto can also be helpful in stalling or slowing down the process of hair loss associated with male pattern baldness. This is believed to be due to the fatty acids contained in the herb. These reduce the conversion of testosterone into another hormone, known as DHT, that is associated with BPH and male pattern baldness. It has also been shown in studies to have anti-tumour effects, thereby protecting against prostate cancer. Saw palmetto can be taken as a capsule or a tincture.”

Lycopene: For male fertility
“Lycopene, a powerful antioxidant, has been shown to help support numerous aspects of men’s health, including sperm quality and male fertility,” says Davina Dowling, a registered nutritional therapist at the Natural Health Store in Wexford. “It is found in fruits like tomatoes, carrots, grapefruits and watermelon.”

Zinc: The natural hormone balancer
“Zinc is an important mineral in men’s health especially as a hormone balancer in terms of male fertility and prostate function,” says Davina Dowling. “The main dietary sources of zinc include pumpkin seeds, beans, oats, meat, chicken and dairy products. Alcohol can affect the uptake of zinc in the body which will have a negative effect on hormone production.”

Nettle: Another prostate health ally
“Nettle is another herb useful for reducing enlarged prostate (BPH),” says Aislí Fitzgerald. “It is also a nutritive tonic, nourishing the body systems and improving energy levels. The root of the herb is of particular interest in men’s health as it has been shown to reduce the inflammation and growth of prostate cells. It can help to reduce conversion of the testosterone hormone, similarly to saw palmetto, and so is great for reducing difficulty and frequency of urination. Nettle root is best taken as capsules or as a decoction by boiling the roots in water for 15 minutes and drinking two to three cups per day.”

Magnesium: For energy metabolism
“Magnesium is an essential mineral that plays a crucial role in men’s health, supporting everything from energy production to muscle recovery and hormone balance,” says Phil Beard, BSc (Hons), MSc, a nutritionist at Viridian Nutrition. “One of its key benefits is energy metabolism. Magnesium helps convert food into energy, reducing fatigue and supporting endurance. It also plays a role in testosterone production, which is vital for muscle strength, mood stability and overall vitality.

For heart health, magnesium aids in blood pressure regulation and supports proper muscle function, including the heart muscle. It’s also essential for brain function, helping to reduce stress and improve sleep quality, both of which are key for optimal health. Ensuring sufficient magnesium intake is a key step toward long-term health and wellbeing. The best way to achieve this is through a diet rich in leafy greens, whole grains, dairy foods and oily fish. For those needing additional support, supplements like magnesium taurate and bisglycinate are excellent options for men.”

Vitamins C and E: For heart health
“Research indicates that men’s risk of coronary heart disease ramps up from age 45 onwards – a decade sooner than women,” says Davina Dowling. “Some of the key vitamins to support heart health are vitamins C and E. A balanced diet rich in fruit, vegetables, nuts and seeds can provide a good source of these vitamins. However, smoking can hugely affect vitamin C levels as well as any family history of heart disease so supplementation may be needed depending on individual circumstances.”

Maca root: For strength and endurance
“Maca root is a Peruvian herb that is used for increasing strength and endurance,” says Aislí Fitzgerald. “It is full of nutrients that increase energy and nourish the nervous system. It also has a testosterone-enhancing effect that can help to improve libido and fertility. Maca increases blood flow making it helpful for erectile dysfunction. It has a mildly sweet earthy flavour and can be taken as a powder in drinks or smoothies or as capsules.”

Omega-3 and vitamin D: For brain and heart health
“Omega-3 supplementation can reduce the risk of cardiovascular events,” says Davina Dowling. “Omega-3 fatty acids cannot be made in the body, and so relies on dietary sources (oily fish, nuts and seeds or fish oils). These essential fats support not only heart health but also brain, joints and reducing inflammation. In terms of boosting mental wellbeing, a combination of high strength fish oil with a good quality vitamin D will enhance brain function, especially when dealing with low mood or seasonal affective disorder.”

Selenium: For testosterone support
“Selenium plays an important role in supporting men’s health,” says Rob Whinnett. “It’s been found to contribute to prostate health, and there is evidence suggesting that selenium may help men experiencing low testosterone levels. Dietary sources of selenium include Brazil nuts, legumes, lean meat, poultry, eggs and seafood. It’s also available in food supplement form.”

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