While many men think the only supplements they need are ones that will support their performance inside the gym, that’s not the whole story. As men enter their 30s, their bodies start to experience gradual changes that can impact energy levels, recovery times, and overall well-being. These subtle shifts often make it clear that maintaining good health requires more than just a balanced diet; it may also mean incorporating supplements to address any nutritional gaps. 

After 30, men might find it increasingly important to support their health with specific nutrients that can enhance vitality and support physical and mental performance. Here are 6 supplements that are essential for men to incorporate as they enter their 30s.

 

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6 Supplements Men Need in Their 30s

Magnesium 

Magnesium plays a crucial role in over 300 biochemical reactions in the body, making it an essential supplement for men, especially those over 30. It supports muscle function, which becomes increasingly important with age, and is also linked to better testosterone levels when combined with exercise. Research from the National Institutes of Health Office of Dietary Supplements shows that individuals who take magnesium supplements experience better muscular health compared to those who don't.

Magnesium is not only important for muscle function, but it can also improve sleep quality, a key benefit for those who struggle to get adequate rest. A deficiency in magnesium has been associated with muscle cramps, fatigue, and even heart issues. If your diet lacks magnesium-rich foods like leafy greens, nuts, or seeds, supplementing with magnesium can help fill the gap, promoting muscle health, relaxation, and better overall recovery.

 

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Zinc

If there's one nutrient that's essential for men's health, it's zinc. Many men dealing with high stress—whether from work, relationships, or added responsibilities—often find their zinc levels dropping. Since the body doesn’t store zinc, it’s important to keep replenishing it through diet or supplements
Zinc plays a key role in boosting testosterone production and supporting the immune system. As men age, natural testosterone levels may begin to decline, affecting mood and energy. Zinc helps maintain optimal testosterone levels, which are crucial for sexual health, muscle growth, and strength. This is particularly important for those who engage in fitness or high-intensity workouts, as sweating can deplete zinc levels.

In addition to supporting testosterone production, zinc is also vital for sperm quality, 
germination, and fertilisation. A deficiency in zinc can interfere with these processes, making it an essential mineral for overall reproductive health.

 

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Vitamin B complex

A 2016 study published by the Journal of Nutrition found that men who took a multivitamin for over 20 years had a significantly reduced risk of experiencing major cardiovascular disease events (myocardial infarction, nonfatal stroke, and CVD death)

B vitamins are involved in the metabolism of carbohydrates, fats, and proteins, which provides the body with the energy needed for daily activities. Additionally, they contribute to the health of the nervous system, supporting cognitive function and potentially reducing the risk of neurodegenerative diseases. ​​B complex group of vitamins, which includes B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin), is essential for energy production, brain function, and the synthesis of red blood cells. B vitamins are also involved in the metabolism of carbohydrates, fats, and proteins, which provides the body with the energy needed for daily activities

 

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Omega 3 Fatty Acids

If you are experiencing symptoms like fatigue, dry skin, joint pain, or mood swings, you might be facing a deficiency in omega-3 fatty acids. These essential fats play a crucial role in your overall health, influencing everything from heart health to brain function. When your diet lacks sufficient omega-3s, it can lead to inflammation in the body, which may contribute to various health issues, including cardiovascular problems and cognitive decline.

A deficiency can also show up as dry, flaky skin or even conditions like eczema. Additionally, some people might notice increased anxiety or mood fluctuations, as omega-3s are important for maintaining emotional balance. By increasing your intake of omega-3 fatty acids through foods like fatty fish, flaxseeds, and walnuts, or through supplements, you can help support your body’s health and well-being.

 

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Vitamin D

A 2024 study by the Hormone and Metabolic Research looked at the influence of vitamin D supplementation in healthy men with testosterone values either in the deficiency range or at the lower end of the reference range

There was a significant increase in total testosterone levels, bioactive testosterone, and free testosterone levels in the group that supplemented vitamin D, whereas the group that did not saw no significant changes.

Vitamin D helps to maintain healthy testosterone levels, which are vital for energy, mood, and overall vitality. When men have enough vitamin D, it can lead to improvements in testosterone production, which is essential for sexual health and muscle strength. Additionally, vitamin D supports bone health, helping to prevent conditions like osteoporosis as we age. It also plays a role in boosting the immune system, making it easier for the body to fight off infections. 

 

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Selenium 

Selenium is a key nutrient when it comes to supporting male fertility. It's involved in testosterone production, which is vital for both sex drive and spermatogenesis.
 A 2019 research suggests that Selenop, a form of selenium, acts as an important antioxidant in Leydig cells—cells in the testes responsible for producing testosterone. Protecting the cells from oxidative damage, selenium helps maintain the structural integrity of sperm and supports better fertility outcomes.

Additionally, selenium plays a role in reducing inflammation and oxidative stress (ROS) damage. It does this primarily through its incorporation into selenoproteins, which help regulate immune responses and chronic inflammation. Studies also indicate that selenium’s involvement in immunoregulation is crucial for preventing excessive immune reactions that could lead to autoimmune conditions or chronic inflammation.

 

Need all your wellness solutions in one place? A whole new world awaits just a click away.

 

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