Dietary supplements for men: Muscle mass, mental health, and libido.

We have talked many times about vitamin D, which is responsible for the smooth functioning of many different processes in the human body. The facts speak for themselves, with most of us (men and women) display insufficient levels of vitamin D. Specifically, vitamin D deficiency has been associated with a reduced immune response to viruses and bacteria, decreased libido, reduced athletic performance, and increased susceptibility to injury. Not to mention that it also affects stress levels, lowering mood and impacting daily productivity. What are you waiting for? Still haven't gone for a blood test?

Zinc - the ubiquitous mineral.

Zinc is one of the most important minerals our body needs, as it participates in a number of essential functions. Its main responsibilities include contributing to the protection of DNA integrity and actively participating in protein synthesis. When hearing the word "protein", most people think of bulging muscles and fit bodies. However, proteins are found almost everywhere in the human body, apart from muscle mass. From the skin (collagen) and hair (keratin) to hormones, digestive enzymes, and immune antibodies. Men naturally have greater muscle mass than women, resulting in increased zinc requirements, plus zinc supplementation seems to improve sperm motility and quality, in cases of infertility.

Coenzyme Q10 – for optimal energy levels and heart protection.

Coenzyme Q10 (or ubiquinone or ubiquinol) is a very important "tool" in energy production within cells. It is found in large quantities in vital organs that produce maximum amounts of energy, such as the heart, brain, liver, and lungs. In addition, people who exercise regularly have higher amounts of Q10, compared to people who lead a sedentary lifestyle, due to metabolic adjustments that have taken place within their muscle cells to enable them to produce the energy they need, to cope with the increased training load. Q10 supplementation has been studied in several population groups, with the most significant results observed in athletes and individuals with increased cardiovascular risk, due to its antioxidant and powerful cardioprotective properties. The number of men, suffering from cardiovascular disease and/or type II diabetes mellitus (T2DM) has reached epidemic proportions, Therefore, Q10 supplementation could be part of the holistic treatment of these conditions (especially heart failure and T2DM), as well as in the case of statin or bisphosphonate medications, which drastically reduce intracellular Q10 levels.

N-acetylcysteine (NAC), the "miracle worker".

N-acetylcysteine is an amino acid that contributes to the production of glutathione, one of the most powerful antioxidants in the human body. In recent years, it has been one of the supplements that has received a great deal of research interest, as multiple promising benefits are emerging in health parameters, such as improved vascular and heart function, increased sperm motility and quality in men with infertility, its decongestant action in upper respiratory tract infections, and its possible use as part of the treatment of psychiatric disorders such as depression, schizophrenia, and bipolar disorder.

Saw Palmetto – for prostate health and hair loss.

Saw Palmetto (Serenoa) is the most popular ingredient, in cases of prostate inflammation or benign prostatic hyperplasia. Primarily a "male" ingredient, it offers anti-inflammatory action, as it appears to contribute to reducing disease progression, reducing nocturia, while enhancing normal urination. And the best part? According to the latest data available, it appears that the combination of Saw Palmetto supplementation and medication (tamsulosin) is more effective than medication alone. At the same time, Saw Palmetto is an excellent supplement for men with androgenetic alopecia, helping to reduce dihydrotestosterone levels (DHT), associated with it.

Maca – for sexual health.

Herbs, such as tribulus terrestris, fenugreek, damiana, and maca are among the best-known natural options for boosting libido and sexual health in men...and not only. Specifically, maca administration, the well-known Peruvian nutritional treasure, due to the macamides it contains, it appears to help treat erectile dysfunction, while enhancing libido and sperm health (in terms of sperm count and motility). You can learn more about maca here.

Ashwagandha – for stress relief.

And who wouldn't want to try an herb that helps reduce stress (while maintaining productivity), lower cortisol levels, while also boosting testosterone levels, enhancing sexual health, improving muscle mass (always in combination with anaerobic training), and helping us sleep better? The answer is our beloved Ashwagandha (or Indian Ginseng), an herb that has been used for hundreds of years for its numerous properties. You can find out more here.

Friendly reminder: While research data on the use and benefits of dietary supplements is constantly increasing, it is important to adhere to the safe usage period, which is 2-3 months, a period of time used in most studies that have been conducted, as well as the dosage recommended for each supplement. If you are taking medication at the same time, you must consult your doctor.

Everyday life is full of challenges, and self-care is a priority for both genders. Dear friends, fathers, and partners, don't neglect your health! A balanced diet, adequate rest, good-quality sleep, and exercise are the cornerstones of a full and balanced life. You may say, "I don't have time, I'm very busy all day long." Well, who told you that obligations ever end? Taking care of yourself, however, is the highest "obligation" both for yourself and for your loved ones.

Happy Men's Day!

Scientific References

Aguilar-Morgan, A. A., Morgentaler, A., & Reyes-Vallejo, L. A. (2022). Testosterone Boosters: How Real Are Their Effects?. Androgens: Clinical Research and Therapeutics, 3(1), 69-76.

De Lima, J. F., Daniel, N. V., & Pietro, L. (2023). Impact of zinc supplementation on male infertility: a systematic review. Brazilian Journal of Health and Biomedical Sciences, 22(1), 58-67.

Qureshi, A., Naughton, D. P., & Petroczi, A. (2014). A systematic review on the herbal extract Tribulus terrestris and the roots of its putative aphrodisiac and performance enhancing effect. Journal of dietary supplements, 11(1), 64-79.

Mahmoudinezhad, M., Ghavami, Z., Jamilian, P., Zarezadeh, M., & Ostadrahimi, A. (2023). The effect of N-acetylcysteine supplementation on endothelial function: a systematic review. Clinical Nutrition Open Science, 52, 136-150.

Sprengel, M., Laskowski, R., & Jost, Z. (2025). Withania somnifera (Ashwagandha) supplementation: a review of its mechanisms, health benefits, and role in sports performance. Nutrition & Metabolism, 22(1), 9.

Thimmannagari, S., Shivaprasad, H. N., Soni, G., & Krishnamani, M. (2025). From Prostate Health to Hair Loss: A Comprehensive Review of Saw Palmetto’s Bioactive Compounds and Clinical Applications. Pharmacognosy Reviews, 19(38), 144-153.Tenório, M. C. D. S., Graciliano, N. G., Moura, F. A., Oliveira, A. C. M. D., & Goulart, M. O. F. (2021). N-acetylcysteine (NAC): impacts on human health. Antioxidants, 10(6), 967.

Tippairote, T., Bjørklund, G., Gasmi, A., Semenova, Y., Peana, M., Chirumbolo, S., & Hangan, T. (2022). Combined supplementation of coenzyme Q10 and other nutrients in specific medical conditions. Nutrients, 14(20), 4383.