17 Best Vitamins & Supplements for Men over 30 (2023)

17 Best Vitamins & Supplements for Men over 30 (1)

They say it’s all downhill after 30. You can barely stay awake past 9 PM, more than two drinks make you feel horrible in the morning, and there aren’t enough hours in the week to get all your work done…

Sound familiar?

Then there’s kids, exercise, bills…stress in your 30’s can be immense and will do a number on your immune system.

At 30, your life isn’t the only thing going through changes. Your body is too.

With the whirlwind that is life, it’s easy to neglect the diet our body needs to perform optimally.

Luckily, there are vitamins for those who live their life on-the-go. To save you some time, we sorted through those pharmacy shelves to find out which supplements you should stock your medicine cabinet with.

Here are the 5 best vitamins for men over 30:

1. Vitamin C / Collagen

Vitamin C is one of the most commonly consumed vitamins due to its benefits in repairing your body tissues. Also known as “Ascorbic acid,” Vitamin C is responsible for forming collagen, healing wounds, supporting your immune system, and absorbing iron.

Collagen, in essence, promotes the production of fibrillarin and elastin, which do an excellent job at promoting healthier skin and preventing wrinkles, fine lines, and other signs of aging.

Combining Vitamin C supplements with collagen supplements can be an excellent choice if you want to promote an, overall, healthier skin and body. Considering Vitamin C is a powerful antioxidant that doesn’t get stored in your body, you won’t have to worry about overdosing.

When your immune system is overwhelmed by foreign bacteria, the rest of your body becomes compromised. That is why having enough antioxidant-rich Vitamin C in your system is important for building the foundation of a healthy immune system.

Vitamin C also compliments other testosterone-boosting vitamin and minerals, making them work harder for the system. This essential vitamin works in tandem with selenium, magnesium, and calcium. Besides serving as a backbone for other vitamins and minerals’ optimal output, Vitamin C also positively affects aging male bodies when taken on its own. In fact, Vitamin C has been proven effective in treating male infertility patients.

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2. Vitamin D

You may have heard about Vitamin D as the “sun vitamin.” Some of the general benefits you can get from this vitamin include improving your mood and decreasing the symptoms of depression, reducing the risk of some diseases, and helping with weight loss journeys.

However, taking Vitamin D supplements can also increase your testosterone levels. A male’s natural production of testosterone typically declines with age. While you don’t have to worry too much about that if you’re in your 30s, you may want to tackle that problem before it worsens.

Lack of testosterone, which can happen due to a lack of Vitamin D in your body, can cause health hazards like decreased libido, low metabolic rates, sleep disorders, and more. If you want to have a better immune system and muscular health, consider taking this supplement.

On top of its testosterone-boosting capabilities, this essential vitamin also strengthens bones, warding off common ailments for the elderly such as arthritis or osteoporosis.

3. Vitamin B

Vitamin B does a great job of promoting better cognitive health. Moreover, it helps with the process of transporting nutrients throughout your body and breaking down carbohydrates, which will help if you’re planning on building muscle.

Vitamin B also helps increase testosterone levels naturally, which is excellent news for men in their 30s. Overall, there are several options to consider for Vitamin B, but one that could greatly help you is Vitamin B9, which is also known as “Folate.”

Folate may help with heart health and fertility since it enhances sperm quality and health. Other Vitamin B complexes like B1, B2, B6, and B12 do an excellent job at turning your food into energy.

The answers to any energy lulls you feel during your 30’s are the B-Vitamins. B-Vitamins are responsible for turning all of your food sources into energy. Rather than buying each vitamin individually, getting a B-complex vitamin that consists of all eight essential B-Vitamins is ideal.

While taking all B-Vitamins together is a great way to boost energy levels, each individual vitamin does wonders for the body as well:

Vitamin B1 – Stress Reducer
Vitamin B2 – Antioxidant
Vitamin B3 – Increased HDL (Good) Cholesterol
Vitamin B5 – Helps Testosterone Production
Vitamin B6 – Regulates Mood
Vitamin B7 – Improves Protein in Nails and Hair
Vitamin B9 – Sharpens Brain, wards off Alzheimer’s Disease and Depression
Vitamin B12- Oxygenates Cells

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4. Vitamin A

Although it’s not as popular as other vitamin complexes, Vitamin A does a great job at promoting better skin health and vision since it boosts the immune system. Overall, Vitamin A is a strong antioxidant that will help you on your journey to becoming a much healthier man while providing you with younger skin.

It’s not common for someone to have Vitamin A deficiency, but if it were to happen, you could experience symptoms like dry eyes or anemia, so consider adding this vitamin to your supplement list.

5. Magnesium

17 Best Vitamins & Supplements for Men over 30 (2)

The 13th most abundant element on the planet is responsible for over 300 enzymatic functions throughout the body. Seeing as so many organs, tissues, nerves, and cells use magnesium as a catalyst, the body’s supply can easily be drained.

Magnesium is often labeled as one of the best mineral supplements men can take due to its amazing effects on energy and bone health. While you can find this mineral in a wide range of foods, it doesn’t hurt to get an extra hand from supplements.

One of magnesium’s most important functions is to smooth stressed arteries, allowing oxygenated blood cells to make it through the veins easier. Therefore, magnesium is effective in fighting off high blood pressure. With blood pressure being regulated, it also lowers your risk of cardiovascular disease, making magnesium a 2-for-1 punch.

Magnesium has been shown to help to boost natural testosterone levels.

Magnesium also does a good job at reducing stress and depression symptoms. Finally, if you’re having any sleep problems, taking magnesium can be an excellent idea since it helps to regulate your nervous systems and muscles.

While the body produces magnesium naturally, like testosterone, it may produce less magnesium over time. There are many reasons for this including side effects of prescriptions, poor diet choices, or lack of exercise.

6. Omega-3 Fatty Acids

There are two types of fatty acids in this world. Most of us get plenty of omega-6 fatty acids, which are present in processed foods, vegetable oils, and packaged meats. Excessive consumption of omega-6 fatty acid is dangerous because they facilitate the growth of pro-inflammatory bacteria. This is the precursor to cancer.

Omega-3 has several benefits for both men and women, including lower blood pressure, decreased risk of suffering heart attacks and strokes, and overall, better heart health.

Omega-3 fatty acids offset elevated levels of omega-6 fatty acids. On top of that, omega-3s also cut down on high levels of LDL cholesterol, the bad cholesterol that leads to cardiovascular disease. Omega-3 oil supplements include fish oil, cod liver oil, and hemp oil.

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In the case of men, Omega-3 also helps achieve higher sperm morphology, sperm count, and sperm motility, so it has been proven to be an excellent choice for men struggling with fertility.

7. Zinc

Most people already know that Zinc is one of the top-rated choices to support your immune system. However, Zinc also helps the male body to produce testosterone, which may help with erectile dysfunction problems.

Unfortunately, the adult male doesn’t get enough Zinc naturally, which is why you should consider getting this supplement to promote much better immune function, protein production, and testosterone production.

8. Selenium

Selenium is responsible for promoting better immune system health, protection against heart diseases, and improving your metabolism and thyroid function. As with other vitamins and minerals, your Selenium levels will likely decline as you age, so consider getting this supplement.

Taking Selenium has also been associated with healthier sperm, which is good news for men struggling with that problem.

9. Methylsulfonylmethane (MSM)

You may have noticed that, as you age, your body takes a bit longer to recover after a strong workout session. Constant exercise will cause prolonged muscle damage and oxidative stress, so if you want to combat that, consider getting MSM.

MSM is associated with reduced joint pain, inflammation, and allergy symptoms. It also promotes a faster recovery for your body. Some research suggests that MSM also does a good job at strengthening keratin for your hair, skin, and nails.

10. Probiotics

17 Best Vitamins & Supplements for Men over 30 (3)

Probiotics have a wide range of benefits that men can enjoy, but some of the most vital benefits include better prostate support, a healthier immune system, and improving your mood and mental health in general.

According to research, one in eight men are diagnosed with prostate cancer during their life, which is alarming. Taking probiotics will certainly help reduce the chances of getting it while improving your mood.

11. Coenzyme Q10

Coenzyme Q10 is an excellent antioxidant. Research suggests that Coenzyme Q10 can help with male infertility since it may improve sperm quality, activity, and concentration.

Aside from helping with fertility, it also helps with your body’s performance and cellular energy production. Your natural production of CoQ10 will likely decrease as you age, so consider getting this supplement to get your body healthy again.

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12. Creatine

Creatine is excellent for both the athlete and the average male. It can help support and improve your brain function and boost your testosterone. As for athletes and bodybuilders, creatine helps with improving strength, achieving faster recovery, and more.

Whether you’re continually exercising or not, creatine will aid you to get those testosterone levels back up and boost your physical performance to incredible levels.

13. Protein

Protein will serve as the foundation for building muscle and gaining more strength. While you can certainly get more protein from your daily diet, protein supplements can also help you achieve better metabolic health, promote bone health, boost metabolism, and reduce cravings.

14. Melatonin

Melatonin is an excellent antioxidant that is often associated with improving your sleep and reducing anxiety levels. However, research also suggests that Melatonin could potentially have positive effects on a male’s erectile function, improving sexual health in general.

15. Glucosamine Sulfate

Overall, Glucosamine Sulfate is known for providing several benefits for your joints. This amino sugar plays a vital part in producing glycosaminoglycans and glycoproteins, which are essential for your synovial fluid, joint ligaments, cartilage, and tendons.

Even if you currently don’t have any joint problems, consider getting this supplement today. Joint problems typically start as your body breaks down cartilage within your joints, so getting Glucosamine could help you.

16. Antioxidant Alpha Lipoic Acid (ALA)

ALA is excellent for those aiming to regenerate some antioxidants like Vitamin C and E. Aside from helping people improve their nerve system, weight, vision, and other factors, taking ALA protects your cells and DNA from oxidative stress, which is great news for those who exercise.

Moreover, ALA helps to decrease iNOS and increase some isoforms of NOS, which will help those with erectile dysfunction.

17. Boron

Boron is often taken to boost testosterone and improve erectile dysfunction problems. Moreover, it helps with the process of absorbing nutrients and minerals, as well as improving cognitive functions.

Boron’s benefits will help you maintain a healthy sexual function and balance your testosterone levels.

Bottom Line

As you can see, there are many different supplements you can start taking today to promote a much healthier body and life. If you’re in your 30s, consider getting some of these to help your body get to its required daily count of vitamins and minerals!

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FAQs

What kind of vitamins should a 30 year old man take? ›

While it depends on your age, lifestyle, and individual needs, key nutrients to focus on in your 30s and 40s include Vitamin A, B vitamins like Vitamin B6 and Vitamin B12, Vitamin C, Vitamin D, and Vitamin E, as well as calcium and magnesium.

What supplements should I take over 30? ›

The best vitamins and supplements for women in their 30s
  • Iron.
  • Antioxidants: Vitamin C and Vitamin E.
  • Fish oil.
  • Vitamin B-Complex.
  • Vitamin D and Calcium.
  • Turmeric.

What supplements should a 32 year old man take? ›

5 important vitamins and supplements men should consider
  • Vitamin D: a key factor in testosterone levels. ...
  • Magnesium is crucial to overall wellness. ...
  • Boron. ...
  • Omega-3's: for head to toe health. ...
  • Saw Palmetto Extract: a traditional remedy for prostate health.

Should men in their 30s take multivitamins? ›

Whether you're 20, 30, or 70, the male body needs specific vitamins and minerals to function optimally, and when it doesn't have enough of what it needs, important functions become compromised.

What supplements should a man take everyday? ›

8 Essential Vitamins and Minerals for Men
  • Vitamin D. Every time your muscles move, they use vitamin D. ...
  • Folate. We read a lot about women taking folate, buy guys need it, too! ...
  • Calcium. This mineral supports healthy muscles, nerves, and bones. ...
  • Vitamin C. ...
  • Potassium. ...
  • Vitamin A. ...
  • Magnesium. ...
  • Zinc.
13 Jun 2022

What vitamins should not be taken together? ›

Here are six vitamin combinations you definitely shouldn't take together.
  • Magnesium and calcium/multivitamin. ...
  • Vitamins D, E and K. ...
  • Fish Oil & Gingko Biloba. ...
  • Copper and zinc. ...
  • Iron and Green tea. ...
  • Vitamin C and B12.

Should a man take a multivitamin? ›

For most men, the bottom line on vitamins and men's health is this: If you eat a well-balanced diet, take a standard multivitamin, and supplement with 1,000 IU of vitamin D every day, your nutrition needs should be covered.

What is zinc good for? ›

Zinc, a nutrient found throughout your body, helps your immune system and metabolism function. Zinc is also important to wound healing and your sense of taste and smell. With a varied diet, your body usually gets enough zinc. Food sources of zinc include chicken, red meat and fortified breakfast cereals.

What vitamins help get rid of belly fat? ›

A 2011 study found that overweight and obese adults taking calcium and vitamin D supplements lost significantly more stomach fat than people not taking any supplements. Food sources: While the sun is the best source of vitamin D, you can also get this vitamin from food, especially fortified foods.

Do men's One A Day vitamins work? ›

But there is still limited evidence that a daily cocktail of essential vitamins and minerals actually delivers what you expect. Most studies find no benefit from multivitamins in protecting the brain or heart. But There are potential benefits and no risks from a one daily standard multivitamin.

Should I take fish oil everyday? ›

When taken by mouth: Fish oil is likely safe for most people in doses of 3 grams or less daily. Taking more than 3 grams daily might increase the chance of bleeding. Fish oil side effects include heartburn, loose stools, and nosebleeds. Taking fish oil supplements with meals or freezing them can reduce these issues.

What's the most important vitamin to take? ›

The role it plays in so many bodily functions and the staggering amount of people who are deficient in it makes Vitamin D the most important vitamin for your body overall, and there's a good chance that you are not getting enough.

What is the benefit of taking fish oil daily? ›

The bottom line

Omega-3s contribute to typical brain and eye development. They fight inflammation and may help prevent heart disease and a decline in brain function. Because fish oil contains a lot of omega-3s, people who are at risk of these health conditions can benefit from taking it.

Do multivitamins actually work? ›

The researchers concluded that multivitamins don't reduce the risk for heart disease, cancer, cognitive decline (such as memory loss and slowed-down thinking) or an early death. They also noted that in prior studies, vitamin E and beta-carotene supplements appear to be harmful, especially at high doses.

Is it good to take a multivitamin everyday? ›

"It may seem like common sense to be taking multivitamins, but there actually isn't much evidence that a daily cocktail of essential vitamins and minerals actually delivers what you expect." Most studies have found no significant benefit from taking a daily multivitamin to protect the brain or heart or prevent cancer.

Do vitamin supplements really work? ›

Keep in mind: Most studies suggest that multivitamins won't make you live longer, slow cognitive decline or lower your chances of disease, such as heart disease, cancer or diabetes. “In fact, it's illegal for companies to make claims that supplements will treat, diagnose, prevent or cure diseases,” says Dr. Millstein.

What is the number 1 supplement in the world? ›

In a survey of nearly 9,800 people who regularly use dietary supplements (with the majority taking at least four different supplements daily), the most popular supplements in 2020 were vitamin D, magnesium, and fish oil, according to ConsumerLab.com, a company that independently tests health and nutrition products for ...

Do men need zinc? ›

Zinc is an essential nutrient that everybody needs – but getting enough zinc is especially important for men, as a deficiency has been linked to lower testosterone levels. Because the human body doesn't naturally produce zinc, we have to ingest it from certain vegetables, seafood, meat, or supplements.

What vitamins should be taken at night? ›

4 Vitamins That Help You Sleep
  • Magnesium. Magnesium is perhaps the most important vitamin or mineral when it comes to sleep. ...
  • Calcium. Calcium has been shown to play a significant role in our sleep cycles, particularly the REM stage of sleep. ...
  • Potassium. ...
  • B Vitamins.
25 Feb 2022

Which vitamins work best together? ›

5 Nutrients to Take – or Avoid Taking – Together for Best Absorption
  • Nutrient Absorption Guidelines.
  • Pair: Iron + Vitamin C.
  • Pair: Vitamin D + Calcium.
  • Pair: Vitamin B12 + Folate.
  • Pair: Vitamin D + Omega-3s.
  • Avoid: Iron + Calcium.
20 Sept 2019

Can I take 5 different vitamins at once? ›

Combining multiple supplements or taking higher-than-recommended doses can increase the risk that they can cause harm, said Kitchin. "You really can't get toxic doses of nutrients through food, but you can absolutely get toxic doses through supplements," Kitchin said.

Do fish oil pills work? ›

Evidence. Research on the use of fish oil for specific conditions shows: Heart disease. While research shows that people who eat dietary sources of fish oil at least twice a week have a lower risk of dying of heart disease, taking fish oil supplements seems to have little to no benefits to heart health.

Should I take multivitamins in the morning or at night? ›

Neil Levin, a clinical nutritionist at NOW Foods, agrees that morning is best for multivitamins and any B vitamins. “Multivitamins tend to do best when taken earlier in the day, as the B vitamins in them might stimulate metabolism and brain function too much for a relaxing evening or before bed,” Levin says.

Is it better to take a multivitamin or individual vitamins? ›

And considering there are more than 90,000 products on the market, you may be wondering if it's more beneficial to take a daily multivitamin vs. individual vitamins — or both. The answer: It all comes down to your diet.

Does zinc increase testosterone? ›

Zinc supplementation of marginally zinc-deficient normal elderly men for six months resulted in an increase in serum testosterone from 8.3 +/- 6.3 to 16.0 +/- 4.4 nmol/L (p = 0.02). We conclude that zinc may play an important role in modulating serum testosterone levels in normal men.

What does zinc do for hair? ›

Zinc, another important mineral, contributes to immune function, DNA synthesis, and wound healing ( 14 ). A zinc deficiency can lead to hair loss, though the research on the use of zinc supplements for hair growth is inconclusive ( 2 , 14 ).

Is it OK to take zinc everyday? ›

When taken by mouth: Zinc is likely safe when used in amounts no greater than 40 mg daily. It is possibly safe when taken in larger doses, especially when used only for a short period of time. But taking doses higher than 40 mg daily might decrease how much copper the body absorbs.

Should I take fish oil everyday? ›

When taken by mouth: Fish oil is likely safe for most people in doses of 3 grams or less daily. Taking more than 3 grams daily might increase the chance of bleeding. Fish oil side effects include heartburn, loose stools, and nosebleeds. Taking fish oil supplements with meals or freezing them can reduce these issues.

What vitamins should not be taken together? ›

Here are six vitamin combinations you definitely shouldn't take together.
  • Magnesium and calcium/multivitamin. ...
  • Vitamins D, E and K. ...
  • Fish Oil & Gingko Biloba. ...
  • Copper and zinc. ...
  • Iron and Green tea. ...
  • Vitamin C and B12.

What's difference between vitamin D and vitamin D3? ›

There are quite a few differences between vitamin D and vitamin D3 but the main difference between them is that vitamin D is a fat-soluble vitamin that regulates calcium and phosphorous levels of the body whereas the vitamin D3 is the natural form of vitamin D produced by the body from sunlight.

Is taking a multivitamin worth it? ›

The bottom line

Multivitamins are not a ticket to optimal health. In fact, evidence that they improve health for most people is inconsistent. In some cases, they may even cause harm. If you have a nutrient deficiency, it's best to supplement with that specific nutrient.

What happens if I take omega-3 everyday? ›

Omega-3s contribute to typical brain and eye development. They fight inflammation and may help prevent heart disease and a decline in brain function. Because fish oil contains a lot of omega-3s, people who are at risk of these health conditions can benefit from taking it.

Who should not take fish oil? ›

So, people using blood thinners, such as warfarin, should not take fish oil or other omega-3 fatty acid supplements because of the increased risk of dangerous bleeding.

Does fish oil increase testosterone? ›

Interestingly, a dose-response association was found, as men with intake of fish oil supplements on 60 or more days had higher semen volume, higher total sperm count, lower LH level, higher free testosterone level, and a lower free testosterone to LH ratio than men with fish oil intake on fewer than 60 days.

What vitamins cancel each other out? ›

Some vitamins that should not be taken together, or have dosage limitations, include vitamin C with vitamin B-12, vitamin A supplement with vitamin A-rich foods, folic acid (vitamin B9) and vitamin B12, and vitamin E with vitamin K.

What vitamins should be taken at night? ›

4 Vitamins That Help You Sleep
  • Magnesium. Magnesium is perhaps the most important vitamin or mineral when it comes to sleep. ...
  • Calcium. Calcium has been shown to play a significant role in our sleep cycles, particularly the REM stage of sleep. ...
  • Potassium. ...
  • B Vitamins.
25 Feb 2022

Which vitamins work best together? ›

5 Nutrients to Take – or Avoid Taking – Together for Best Absorption
  • Nutrient Absorption Guidelines.
  • Pair: Iron + Vitamin C.
  • Pair: Vitamin D + Calcium.
  • Pair: Vitamin B12 + Folate.
  • Pair: Vitamin D + Omega-3s.
  • Avoid: Iron + Calcium.
20 Sept 2019

Who should not take vitamin D3? ›

Who should not take VITAMIN D3?
  • sarcoidosis.
  • high amount of phosphate in the blood.
  • high amount of calcium in the blood.
  • excessive amount of vitamin D in the body.
  • kidney stones.
  • decreased kidney function.

Does vitamin D3 help with testosterone? ›

Nature Made Vitamin D3

In its active form, vitamin D functions as a steroid hormone in the body and is essential for male sexual function ( 12 ). Some research suggests that having lower blood levels of vitamin D could be linked to decreased testosterone levels in men ( 13 , 14 ).

Is it OK to take vitamin D3 everyday? ›

Taken in appropriate doses, vitamin D is generally considered safe. However, taking too much vitamin D in the form of supplements can be harmful. Children age 9 years and older, adults, and pregnant and breastfeeding women who take more than 4,000 IU a day of vitamin D might experience: Nausea and vomiting.

Does fish oil actually work? ›

Omega-3s from fish and fish oil have been recommended by the American Heart Association (AHA) for the past 20 years to reduce cardiovascular events, like heart attack or stroke, in people who already have cardiovascular disease (CVD).

Are fish oil pills good for you? ›

Fish oil is an excellent source of omega-3 fatty acids. Omega-3 fatty acids are essential for the proper development of the eyes, brain, and reproductive cells. They are also vital for heart and lung health, in addition to optimal functioning of the immune and endocrine systems.

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