Maintaining energy, strength, and overall well-being is essential for men, especially as they age. Factors such as stress, poor nutrition, and declining hormone levels can contribute to fatigue, reduced muscle mass, and lower testosterone levels. While a healthy diet and regular exercise are crucial, certain supplements can provide additional support. This article explores the best scientifically backed supplements to boost energy, strength, and overall well-being.

Vitamin D¹

Vitamin D is crucial for testosterone production, bone health, and immune function. Many men are deficient due to limited sun exposure. Studies show that adequate vitamin D levels support muscle strength and mood.

Magnesium²

Magnesium plays a role in maintaining muscle function, heart health, and energy production. It also helps regulate testosterone levels. The average daily recommended amount varies across different age groups and also gender. Hence, it is important to first consult your healthcare provider prior to starting the supplementation.

Zinc³

Zinc is essential for immune function, testosterone production4, and reproductive health. Even a mild deficiency can lead to fatigue and reduced testosterone levels. Supplementation may help men who don’t get enough from their diet.

Coenzyme Q10⁵

Coenzyme Q10 (CoQ10) is a naturally occurring antioxidant present in every cell of the human body, playing a crucial role in energy production and overall health. As men age, CoQ10 levels naturally decline, which can impact vitality. Supplementation with CoQ10 has been associated with various health benefits, including improved energy levels, enhanced exercise performance, sperm health and support for heart health.

Vitamin B Complex⁶

Vitamin B Complex plays a vital role in energy production in the human body. Supplementation with this group of compounds improves physical performance and reduces fatigue. In addition, there is a low likelihood of developing adverse effects when it is taken at appropriate doses.

Eurycoma longifolia (Tongkat Ali)⁷

The Eurycoma longifolia Jack (also known as “Tongkat Ali”), is a popular herbal supplement amongst men. The roots extract of this plant is traditionally used to boost energy levels and improve exercise recovery. Besides these health benefits, Tongkat Ali consumption has also shown to increase testosterone levels and muscle strength.

Cordyceps Sinensis⁸

Cordyceps Sinensis is a type of fungus that has been widely used in Traditional Chinese Medicine to combat fatigue. It is known to contain plenty of nutrients such as magnesium, calcium, zinc and vitamin B. Consuming it as a supplement can improve energy and endurance, especially in those that are physically active. 

Conclusion

While supplements can support men's vitality, they should not replace a healthy lifestyle. Quality matters, so pharmacists play a crucial role in guiding men toward high-quality, evidence-based supplements while ensuring proper dosages and preventing medication interactions.

By incorporating the right supplements and maintaining a balanced lifestyle, men can optimize their energy, strength, and overall well-being. Visit your nearest BIG Pharmacy for more advice on supplements to support men’s vitality!

References

1. Vitamin D (2024) The Nutrition Source.  (Accessed: February 2025). Web link: https://nutritionsource.hsph.harvard.edu/vitamin-d/.
2. Office of dietary supplements - magnesium NIH Office of Dietary Supplements. (Accessed: February 2025).  Web link: https://ods.od.nih.gov/factsheets/Magnesium-Consumer/ 
3. Zinc (2023) Mayo Clinic. (Accessed: February 2025). Web link: https://www.mayoclinic.org/drugs-supplements-zinc/art-20366112. 
4. Correlation between serum zinc and testosterone: A systematic review. Te, L. et al. (2023) Journal of Trace Elements in Medicine and Biology, 76, p. 127124. (Accessed: February 2025). Web link: doi:10.1016/j.jtemb.2022.127124.
5. Coenzyme Q10: Overview, uses, side effects, precautions, interactions, dosing and reviews WebMD. (Accessed: February 2025) Web link: https://www.webmd.com/vitamins/ai/ingredientmono-938/coenzyme-q10.
6. A functional evaluation of anti-fatigue and exercise performance improvement following vitamin B complex supplementation in healthy humans, a randomized double-blind trial. Lee, MC. et al. (2023) International Journal of Medical Sciences, 20, p. 1272-1281. (Accessed: April 2025). Web link: doi: 10.7150/ijms.86738.
7. Review on a Traditional Herbal Medicine, Eurycoma longifolia Jack (Tongkat Ali): Its Traditional Uses, Chemistry, Evidence-Based Pharmacology and Toxicology. Rehman, SU. et al. (2016) Molecules, 21, p. 331. (Accessed: April 2025). Web link: doi: 10.3390/molecules21030331.
8. Effects of cordyceps sinensis supplementation during 12 weeks in amateur marathoners: A randomized, double-blind placebo-controlled trial. Savioli, FP. et al. (2022) Journal of Herbal Medicine, 34, p. 100570. (Accessed: April 2025). Web link: doi:10.1016/j.hermed.2022.100570.