Men's health supplements: which ones are actually worth taking?

Posted 31 October 2026

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Walk down any supplement aisle and you'll find shelves of men's health supplements promising more energy, more muscle, better hormones and sharper focus. Some are useful. Plenty are expensive ways to make very little difference. So how do you tell them apart?

This guide looks at what the NHS actually recommends, which supplements for men's health have decent evidence behind them, and which ones you can probably skip. For more on the bigger picture, see our guide to men's health in the UK.

Start with food, not pills

The NHS says most people should get all the nutrients they need from a varied and balanced diet, although some people may need extra supplements. In other words, men's health supplements are there to fill gaps, not to make up for a poor diet.

If your meals are built around the NHS Eatwell Guide, with plenty of fruit and veg, wholegrains, protein and a couple of portions of fish a week, you're already covering most of what a supplement would give you. Our guide to nutrition for men explains what a balanced diet looks like at every age.

The one supplement the NHS says most men should consider

Vitamin D

If there's one supplement almost every man in the UK should think about, it's vitamin D. Between October and early March, the sun isn't strong enough for our bodies to make enough of it. That's why the NHS advises everyone to consider taking a daily supplement containing 10 micrograms (400 IU) of vitamin D during autumn and winter.

Vitamin D helps the body manage calcium and phosphate, which keep bones, teeth and muscles healthy. The NHS recommends taking it all year round if you're rarely outdoors or usually cover up most of your skin outside. People with dark skin, such as those from African, African-Caribbean or south Asian backgrounds, should also consider taking it throughout the year.

More isn't better, though. The NHS warns that taking too much vitamin D over a long period can cause calcium to build up in the body, which can weaken bones and damage the kidneys and heart. Adults shouldn't take more than 100 micrograms (4,000 IU) a day unless a doctor advises it.

Are men's health vitamins worth it?

Multivitamins marketed as men's health vitamins often contain a long list of nutrients at different doses. For most men who eat reasonably well, there's little reason to think they'll make a noticeable difference, because the NHS position is that a balanced diet covers most needs.

They can be a sensible safety net if your diet is genuinely limited, for example during a period of illness or if you've cut out whole food groups. If you're unsure, a pharmacist, GP or registered dietitian can help you decide. And always check the label, because some multivitamins also contain vitamin D, so you don't want to double up.

What about sports supplements?

These are the products most men in the gym will come across.

Protein powder

Protein powder is a convenient food, not a magic one. It's useful if you struggle to fit enough protein into your meals or want something quick after training. But if you're already eating protein foods like eggs, fish, meat, dairy, beans and pulses at most meals, you probably don't need it.

Creatine for men's health and performance

Creatine is one of the most researched sports supplements. Its benefits are mainly for short, high-intensity efforts like lifting and sprinting, and it's most useful if you're already training regularly. If you're thinking about creatine for men's health in a wider sense, the honest answer is that training, food and sleep matter far more. If you have a medical condition, particularly anything affecting your kidneys, or you take regular medication, check with your GP before starting any sports supplement.

Testosterone boosters

Be wary of anything promising to "boost" testosterone. The NHS explains that testosterone falls gradually, by about 1% a year from around 30 to 40, and that this is unlikely to cause problems in itself. Symptoms often blamed on low testosterone are frequently linked to stress, poor sleep, poor diet, lack of exercise or drinking too much. If you think you might have a genuine deficiency, see your GP, who can arrange a blood test. Proven treatment comes through your doctor, not a supplement shop.

So what are the best supplements for men's health?

For most men, the best supplements for men's health are surprisingly simple:

1. Vitamin D in autumn and winter, following NHS advice.
2. Anything your GP or dietitian has specifically recommended for you.
3. Protein powder or creatine, only if they fit your training goals and you're comfortable with the evidence.

Everything else should come from food, movement and sleep. Supplements can't outwork a diet that's high in takeaways and low in veg, or a week without any exercise.

How to choose supplements wisely

Read the label carefully. Check doses and look out for the same nutrient appearing in more than one product.

• Be sceptical of big claims. Words like "boost", "burn" and "detox" are marketing, not evidence.
• Talk to a professional. If you have a health condition or take medication, ask a GP or pharmacist first.
• Look at your diet first. A food diary for a week will often show you exactly where the gaps are.

Help people cut through the supplement hype

Clients ask Personal Trainers about supplements all the time. Being able to give them a clear, evidence-based answer, rather than repeating what's on the tub, is a big part of earning their trust.

Our Elite Nutrition Personal Trainer course combines the qualifications you need to train clients with a Level 4 nutrition qualification. Its units include common diets, food labelling and the effects of marketing, plus supplemental aids and how to set nutritional goals for clients. You'll come away knowing how to talk to clients about men's health supplements with confidence, and when to refer them to a GP or dietitian instead.

If nutrition is your main passion, our Level 4 Nutritionist course is another great option. Both are 100% online, so you can study at your own pace. Visit the course pages for fees and payment options, call our course advisors on 01202 006 389, or send us an enquiry.