There's an enormous range of supplements marketed specifically towards men. Much of it is unnecessary repackaging of general products with masculine design and inflated price tags. But there are actually substances that address health needs particularly relevant to men – testosterone levels, muscle mass, energy, and prostate. Here's what's actually worth the money.
Vitamin D + zinc – the foundation
Most Swedish men are vitamin D deficient for large parts of the year. Vitamin D isn't actually a vitamin but a steroid hormone with receptors in almost all tissues, including the testicles. Deficient vitamin D levels are associated with lower testosterone.
Zinc is a direct cofactor in testosterone synthesis – without enough zinc, the body cannot produce normal testosterone levels. These two are the foundation upon which everything else is built.
Magnesium – for testosterone, sleep, and muscle function
Magnesium is needed for testosterone production, and deficiency is extremely common. For active men, it's particularly relevant – intense training increases magnesium requirements. Choose magnesium glycinate or magnesium citrate.
Tongkat ali – for testosterone and vitality
For men aged 30+ who notice declining energy, libido, or workout results, tongkat ali is the natural supplement with the strongest evidence for increasing free testosterone. It does this not by supplying testosterone from outside, but by releasing the testosterone the body produces but which is otherwise bound up. Choose standardized extract, 200–400 mg per day.
Creatine – the most underrated supplement
Creatine is the most well-studied performance supplement available. It's as relevant for men who strength train as for those who want to maintain muscle mass with age. New studies also show positive effects on cognition, especially with sleep deprivation. 5 grams of creatine monohydrate per day is the standard dose – no loading phase is needed.
Saw palmetto – for the prostate
The prostate begins to affect most men in their 40s. Saw palmetto – a berry extract – has been shown in studies to reduce symptoms of benign prostatic hyperplasia and can be a preventative option for younger men to consider.
See Noops Hormones & Libido supplements | Nooplife for the full range.