Best supplements for men and for sport: what's been studied

How this section works

Men ask us most about zinc, omega-3, vitamin D and sports supplements. For each one you get the dose used in studies, the upper limit and who it doesn’t suit.

Find your option: men's health and sport

Pick what applies to you to see what's studied and how much to take

What applies to you?

Strength training Little oily fish Little meat Competitive sport Over 50

What fits

Creatine monohydrate

The best-studied sports supplement for strength and training volume. Loading isn't required: 3 g a day fills your muscles in about 4 weeks.

Dose: 3–5 g a day

If you have kidney disease, talk to your GP first.

Creatine on iHerb

Best supplements for men: where to start

Our overview of supplements for men by age shows what changes as you get older. If you train, read how much creatine to take. The zinc guide explains why 50 mg bottles are a bad idea, and how to choose fish oil covers EPA and DHA.

Loading creatine is optional. If you want to, the dose depends on your weight:

Creatine: loading dose for your weight

Move the slider. Loading is about 0.3 g per kg of body weight a day

Your weight:

80

kg

24 g a day when loading

Loading is optional

At 80 kg, loading is about 24 g a day for a few days. Then 3–5 g a day.

No loading: 3–5 g of monohydrate at any time that suits you. At 3 g a day your muscles get there in about 4 weeks, with the same end result.

Creatine on iHerb

For healthy adults. If you have kidney disease, talk to your GP before taking creatine.

Topics in this section

Goal	What’s studied	Dose	Guide
Strength and training volume	creatine monohydrate	3–5 g a day	creatine
Little oily fish	omega-3	250–500 mg EPA+DHA	omega-3
Little meat or seafood	zinc	10–15 mg	zinc for men
Autumn and winter	vitamin D3	10 mcg (400 IU)	vitamin D3
Over 50, metformin	B12	after a test	vitamin B12
Long sessions in the heat	electrolytes	to match losses, not daily	electrolyte drinks and tablets
Endurance, weight	L-carnitine	modest evidence	L-carnitine
Blood flow, “for men”	L-arginine	ask your GP if you take blood pressure medicines	L-arginine
Libido, energy	maca	small studies	maca for men
Overview	D, zinc, omega-3, B12	–	supplements for men

Who should take care

• With kidney disease, talk to your GP before taking creatine, magnesium or other minerals.
• Zinc reduces the absorption of tetracycline and quinolone antibiotics. Take the antibiotic 2 hours before zinc or 4–6 hours after.
• On blood thinners, discuss high-dose omega-3 with your GP or anticoagulation clinic.
• If you’re drug-tested, choose batch-tested products (Informed Sport, NSF Certified for Sport).

What to check before you buy

• How much zinc your multivitamin already has: a separate bottle on top can take you past 25 mg.
• Whether a “men’s” formula contains iron you don’t need.
• The form of creatine: monohydrate is by far the best studied.
• The EPA+DHA total per serving of omega-3, not the weight of fish oil.

How to choose on iHerb

1. Define your goal: training, a diet low in fish or meat, or age.
2. Choose one studied form: creatine monohydrate, zinc picolinate or bisglycinate.
3. Check doses against the upper limits in our supplements A–Z.
4. If you compete, look for an independent testing mark. Our glossary explains what each one means.

Bottom line: what to choose

Strength training

Creatine monohydrate

3–5 g a day, no loading needed

Creatine on iHerb

Oily fish less than once a week

Omega-3: 250–500 mg EPA+DHA

With a meal

Omega-3 on iHerb

Little meat or seafood

Zinc 10–15 mg

Not 50 mg bottles

Zinc on iHerb

Buttons lead to selections of the right form on iHerb. These are affiliate links; your price doesn't change.

FAQ

What are the best supplements for men over 40?

You don’t need a special “men’s 40+” formula. Vitamin D in autumn and winter, omega-3 if you rarely eat oily fish and zinc if you eat little meat cover most needs. Over 50, it’s worth checking B12, especially if you take metformin or long-term heartburn medicines.

How much zinc should a man take?

The NHS puts men’s need at about 9.5 mg a day, and food covers most of it. Don’t take more than 25 mg a day from supplements unless your doctor advises it. Long-term excess zinc pushes out copper.

How much creatine per day?

3–5 g of monohydrate a day, at any time that suits you. Loading (about 0.3 g per kg of body weight a day for a few days) fills your muscles faster, but 3 g a day gets there in about 4 weeks.

Do men need iron supplements?

Usually not. The NHS says men need 8.7 mg a day, which most people get from a varied diet. Don’t take iron without a confirmed shortfall, and check whether your multivitamin contains it.

Is a multivitamin for men in the UK worth it?

Only if your diet is limited. Check the label for iron, which most men don’t need, and add up zinc, vitamin A and B6 from all your bottles.

Sources

1. Buford TW et al. ISSN position stand: creatine supplementation and exercise. J Int Soc Sports Nutr, 2007
2. NHS. Others – vitamins and minerals (zinc, selenium, magnesium)
3. NHS. Iron
4. NIH ODS. Vitamin B12 – Fact Sheet for Health Professionals
5. EFSA. Overview on Tolerable Upper Intake Levels (2024)