Best Supplements and Herbs for Men: 10 Ranked by What the Trials Found
The best supplements for men, by weight of human evidence, are vitamin D (if you are low), omega-3 fish oil (if your triglycerides are high) and creatine (if you train), followed by magnesium, zinc, citrulline and Panax ginseng. That ranking will disappoint anyone hoping for a testosterone booster at the top. The honest summary of the testosterone literature is that no herb or vitamin raises testosterone meaningfully in men who are not deficient in something, and the few that nudge it (ashwagandha, tongkat ali) do so by 10 to 15% in small, industry-funded trials. Nitric oxide supplements are a different story: citrulline and beetroot nitrate have real, measurable effects on blood flow, blood pressure and mild erectile dysfunction.
This page is for adult men who want to know which of the dozens of 'men's health' products actually did something in a trial, at what dose, and for whom. It is not a substitute for a blood test. If you have persistent fatigue, low libido, erectile dysfunction, unexplained weight change or depression, see a doctor first: low testosterone, thyroid disease, sleep apnoea, diabetes and depression are all common, all treatable, and none of them is fixed by a capsule from the men's aisle.
A rule we apply throughout: most 'men's' supplements are ordinary nutrients in a black bottle. Where the evidence is really about correcting a deficiency (vitamin D, zinc, magnesium), we say so, because taking more when you are already replete does nothing in every trial that has looked.
Quick answer
- Vitamin D — corrects the deficiency found in roughly 40% of US men; raised testosterone by about 3 nmol/L in deficient men in one RCT, nothing in replete men
- Omega-3 (EPA/DHA) — 2–4 g/day lowers triglycerides 20–30%; icosapent ethyl cut cardiovascular events 25% in REDUCE-IT
- Creatine — the best-studied sports supplement: 5 g/day adds roughly 5–10% to strength and lean mass gains from training
- Magnesium — improves sleep, blood pressure and insulin sensitivity in men who are low, which is about half of US adults
- Citrulline — 1.5 g/day improved erection hardness in 50% of men with mild ED versus 8% on placebo; the best nitric oxide supplement by evidence
- Panax ginseng — meta-analysis of 7 RCTs found red ginseng beat placebo for erectile function; testosterone claims are not supported
The 10 best herbs and supplements for men's health
Ranked by the strength of human evidence. Strong = multiple trials or a meta-analysis. Moderate = a few small trials. Preliminary = early or animal data.
About 40% of US adults have serum 25(OH)D below 50 nmol/L, and men with low levels have lower testosterone, worse muscle function and higher fracture risk in cohort studies. A 1-year RCT in 54 overweight men with low vitamin D found 3,332 IU/day raised total testosterone from 10.7 to 13.4 nmol/L while placebo did not move; later trials in men who were already replete found no testosterone change at all. The big outcome trials (VITAL, 25,871 adults) found no reduction in cancer or heart disease from 2,000 IU/day in the general population, so the benefit is in correcting a deficiency, not in megadosing.
- Key evidence
- 2011 RCT in vitamin-D-deficient men (Pilz) and the 2019 VITAL trial (Manson)
- Studied dose
- 1,000–2,000 IU (25–50 mcg) vitamin D3 daily with a meal; 4,000 IU/day if your 25(OH)D is under 30 nmol/L, rechecked at 3 months
- Best for
- Men who work indoors, live north of about 37° latitude, are overweight or have darker skin
- Cautions
- Doses above 4,000 IU/day long term can raise blood calcium, especially with calcium supplements or thiazide diuretics. Check levels if you have sarcoidosis, kidney stones or hyperparathyroidism. No meaningful interactions at ordinary doses.
Omega-3 fish oil (EPA/DHA)
Strong evidencePrescription-strength omega-3 (2–4 g/day EPA+DHA) lowers triglycerides by 20–30% according to a 2019 American Heart Association science advisory, and the REDUCE-IT trial of 8,179 statin-treated patients found 4 g/day of purified EPA cut major cardiovascular events by 25% over 4.9 years. At the 1 g/day found in typical capsules, large trials (VITAL, ASCEND) found no reduction in heart attacks in the general population, though VITAL did see a 28% drop in heart attacks in people who ate little fish. Dose and baseline diet matter more than the label.
- Key evidence
- REDUCE-IT trial (Bhatt, 2019) and the 2019 AHA science advisory on omega-3 for hypertriglyceridaemia
- Studied dose
- 1 g/day EPA+DHA for general use if you eat fish less than twice a week; 2–4 g/day EPA+DHA under medical supervision for triglycerides above 150 mg/dL
- Best for
- Men with high triglycerides, a family history of heart disease, or a diet with little oily fish
- Cautions
- Doses above 3 g/day increase bleeding time; discuss with your doctor if you take warfarin, apixaban or daily aspirin, and stop a week before surgery. High-dose EPA/DHA raised the rate of atrial fibrillation in several trials (about 1 extra case per 100 treated). Choose a product with third-party oxidation testing.
Creatine monohydrate
Strong evidenceThe International Society of Sports Nutrition's 2017 position stand reviewed hundreds of trials and concluded creatine monohydrate is the most effective legal supplement for increasing high-intensity exercise capacity and lean mass, typically adding 5–15% to strength gains over 4–12 weeks of resistance training. Meta-analyses in men over 50 find about 1.4 kg more lean mass and greater leg-press gains versus placebo when combined with training. Newer trials suggest modest benefits for memory under sleep deprivation. It does not raise testosterone, cause kidney damage in healthy men, or cause hair loss in any controlled trial, despite the forum lore.
- Key evidence
- 2017 ISSN position stand (Kreider), reviewing more than 500 studies
- Studied dose
- 3–5 g/day creatine monohydrate, every day including rest days; a 20 g/day loading week is optional
- Best for
- Any man who lifts, plays sport, or is over 50 and trying to hold on to muscle
- Cautions
- Expect 1–2 kg of water weight in the first fortnight. Drink normally; creatine does not dehydrate you. Get kidney function checked first if you have known kidney disease. Avoid creatine ethyl ester and 'buffered' forms, which are worse studied and no better absorbed.
Magnesium
Moderate evidenceRoughly half of US adults eat less than the recommended 400–420 mg/day of magnesium, and low intake tracks with higher blood pressure, insulin resistance and poor sleep. A 2017 meta-analysis of 34 RCTs found 368 mg/day for 3 months lowered systolic blood pressure by 2 mmHg, and a 2016 meta-analysis of 18 trials found improved insulin sensitivity in people at risk of diabetes. A small 8-week RCT in 46 older adults found 500 mg/day improved sleep onset and total sleep time. Testosterone claims rest on one 4-week study in athletes and should be ignored.
- Key evidence
- 2017 meta-analysis of 34 blood-pressure RCTs (Zhang) and 2016 insulin-sensitivity meta-analysis (Veronese)
- Studied dose
- 200–400 mg elemental magnesium/day as glycinate, citrate or malate, with the evening meal
- Best for
- Men with poor sleep, muscle cramps, borderline blood pressure or a diet low in greens, nuts and whole grains
- Cautions
- Loose stools are the usual limiting side effect; glycinate is gentlest. Separate from tetracycline and quinolone antibiotics by 2–4 hours. Avoid supplementation in kidney disease without medical advice, since magnesium accumulates.
Zinc
Moderate evidenceZinc is needed for testosterone synthesis, and the classic 1996 study found that restricting zinc in young men cut testosterone by three-quarters over 20 weeks, while 30 mg/day in marginally deficient older men nearly doubled it from 8.3 to 16 nmol/L over 6 months. In men who are not deficient, supplementation does nothing to testosterone in controlled trials. Zinc also shortens colds by about a day when started early, and a 2020 review found it supports sperm quality in subfertile men with low intake.
- Key evidence
- 1996 zinc-restriction and repletion study in men (Prasad)
- Studied dose
- 10–15 mg/day elemental zinc as picolinate, citrate or gluconate with food; do not exceed 40 mg/day
- Best for
- Men who eat little red meat or shellfish, vegetarians, heavy drinkers and men with frequent colds
- Cautions
- Long-term doses above 40 mg/day cause copper deficiency, anaemia and nerve problems; pair with 1–2 mg copper if you take more than 25 mg daily. Reduces absorption of quinolone and tetracycline antibiotics and penicillamine. Nausea is common on an empty stomach.
L-citrulline
Moderate evidenceCitrulline is converted to arginine in the kidney and raises plasma arginine and nitric oxide more reliably than taking arginine itself. In a 1-month crossover RCT of 24 men with mild erectile dysfunction, 1.5 g/day of L-citrulline improved erection hardness scores from grade 3 to grade 4 in 50% of men versus 8.3% on placebo, with no side effects. Meta-analyses of 6–8 g taken before exercise find small improvements in high-intensity performance and reduced muscle soreness. It is the best-supported oral nitric oxide supplement; most 'NO booster' blends simply underdose it.
- Key evidence
- 2011 placebo-controlled crossover RCT in mild ED (Cormio), 24 men
- Studied dose
- 1.5–3 g/day L-citrulline for erectile function; 6–8 g of citrulline malate 1 hour before training for performance
- Best for
- Men with mild erectile dysfunction who do not want or cannot take PDE5 inhibitors, and lifters chasing a pump
- Cautions
- Lowers blood pressure slightly; combine with nitrates, sildenafil-type drugs or antihypertensives only with medical advice. Not studied in pregnancy or in people with kidney disease. Generally very well tolerated.
Beetroot juice supplies inorganic nitrate that the mouth bacteria convert to nitrite and then nitric oxide. A 4-week RCT in 64 hypertensive patients found 250 mL/day of nitrate-rich beetroot juice lowered clinic blood pressure by 7.7/2.4 mmHg versus nitrate-depleted juice, and improved endothelial function by 20%. Dozens of exercise studies show a 1–3% improvement in time-trial performance and lower oxygen cost of exercise in recreational athletes, with smaller effects in elites. Evidence for erectile function is indirect, via blood flow, rather than tested.
- Key evidence
- 2015 RCT in hypertensive patients (Kapil), 64 participants
- Studied dose
- 250 mL (about 6–8 mmol nitrate) of beetroot juice daily, or a 70 mL concentrated shot, 2–3 hours before exercise
- Best for
- Men with borderline blood pressure, endurance athletes, and anyone who wants nitric oxide from food rather than a capsule
- Cautions
- Antibacterial mouthwash blocks the nitrate-to-nitrite step and abolishes the effect. Red urine and stools are harmless. Beetroot is high in oxalate, so limit it if you form kidney stones. Additive with blood-pressure medication.
A 2008 systematic review of 7 RCTs (363 men) found Korean red ginseng improved erectile function versus placebo, with a 2018 Cochrane update of 9 trials agreeing the effect was real but 'trivial' in size and the trials of low quality. The usual regimen was 900 mg three times daily for 8–12 weeks. Ginseng also has moderate evidence for reducing fatigue in a 2018 meta-analysis of 10 trials. It does not raise testosterone in controlled studies; its erectile effect is thought to run through nitric oxide and smooth-muscle relaxation.
- Key evidence
- 2008 systematic review of 7 RCTs for erectile dysfunction (Jang)
- Studied dose
- 1–3 g/day of Korean red ginseng root, or 200–400 mg/day of an extract standardised to 4–7% ginsenosides, for 8–12 weeks
- Best for
- Men with mild to moderate erectile dysfunction plus fatigue, who want something with decades of safety data
- Cautions
- May lower blood glucose and interact with warfarin (reduces INR in case reports), MAOIs and stimulants. Can cause insomnia if taken late. Avoid with hormone-sensitive cancers until more is known, and stop a week before surgery.
Ashwagandha has the most credible herbal testosterone data, and it is still modest. A 16-week placebo-controlled crossover trial in 50 overweight men aged 40–70 found 600 mg/day of a root extract raised testosterone by 14.7% and DHEA-S by 18% versus placebo, with no change in cortisol or oestradiol. An 8-week trial in 57 young men doing resistance training reported larger testosterone gains and more muscle, but the control group's progress was implausibly small. The stress and sleep evidence is stronger and probably explains much of the appeal.
- Key evidence
- 2019 crossover RCT in ageing overweight men (Lopresti), 50 participants
- Studied dose
- 300–600 mg/day of a root extract standardised to withanolides (KSM-66 or Sensoril), for 8–16 weeks
- Best for
- Stressed, poorly sleeping men over 40 with borderline testosterone who are not candidates for replacement therapy
- Cautions
- Can raise thyroid hormones; monitor if you have thyroid disease. Rare cases of liver injury are reported, so stop if urine darkens or skin yellows. Sedating; additive with sleeping tablets and alcohol. Avoid in pregnancy and hormone-sensitive prostate cancer.
The best trial is a 4-week study of 63 stressed adults given 200 mg/day of a standardised extract, which found cortisol fell 16% and testosterone rose 37% versus placebo, but the men had normal hormones to start and the absolute change was small. A 2021 systematic review in Advances in Nutrition judged the testosterone evidence 'limited' with a high risk of bias, mostly from the extract's manufacturer. A 12-week trial in 109 men found improved libido and sperm motility but no testosterone change. Interesting, under-tested, and far from a replacement for medical treatment of low testosterone.
- Key evidence
- 2013 placebo-controlled trial in stressed adults (Talbott), 63 participants
- Studied dose
- 200–400 mg/day of a water extract standardised to eurycomanone (for example Physta), for 4–12 weeks
- Best for
- Men who want to try a herbal option for libido and stress before considering medical testosterone evaluation
- Cautions
- Little safety data beyond 12 weeks. Theoretical interactions with blood-pressure and diabetes drugs and with propranolol. Several tongkat ali products have been found contaminated with mercury or spiked with sildenafil; buy from a tested brand. Avoid with prostate or breast cancer.
How to choose
- Start with a blood test, not a bottle: 25(OH)D, ferritin, a lipid panel and (if symptoms warrant) morning testosterone tell you which of these you actually need.
- If you train, creatine is the one supplement with an effect you will notice in the gym within a month; nothing else here comes close for muscle.
- If erectile function is the problem, citrulline at 1.5–3 g/day or Korean red ginseng for 8 weeks are the evidence-based herbal routes; if neither helps, a PDE5 inhibitor is cheap, safe and far more effective, and ED itself is a reason to have your heart risk checked.
- If your blood pressure is borderline, beetroot nitrate and magnesium are the two with blood-pressure trials; both are additive with medication, so tell your doctor.
- If the complaint is low energy, low mood and low drive, treat sleep, alcohol and stress first, and consider ashwagandha; a 'testosterone booster' blend is not the answer and the trials say so.
- Take one new supplement at a time for 8–12 weeks and judge it against something measurable (a lift, a blood pressure reading, a repeat blood test) before adding the next.
What to skip
Tribulus terrestris
The one thing tribulus is sold for is the one thing it does not do: at least four placebo-controlled trials in men, including a 4-week study of 21 young men at 20 mg/kg/day, found no change in testosterone, strength or body composition. Libido effects in one Bulgarian trial were modest and unreplicated.
D-aspartic acid
A 2009 study reported a 42% testosterone rise in 12 days, but two later, longer trials in resistance-trained men found no change at 3 g/day and a 12.5% drop at 6 g/day. It has had its chance.
A daily multivitamin for longevity
The Physicians' Health Study II followed 14,641 male doctors for 11 years: a daily multivitamin produced no reduction in heart attacks, strokes or cardiovascular death, and an 8% reduction in total cancer that was borderline significant. Reasonable insurance if your diet is poor; not a health strategy.
Proprietary 'T-booster' and 'nitric oxide' blends
They typically contain 10–20 ingredients at a fraction of the studied dose (citrulline at 500 mg instead of 1,500–3,000 mg, for example), hidden behind a proprietary label. If you want citrulline, ashwagandha or zinc, buy them as single ingredients at the dose from the trial.
Safety and when to see a clinician
- See a clinician first if you have persistent low libido, erectile dysfunction, fatigue, loss of body hair, breast tissue growth, or depression: these are the symptoms of low testosterone, and also of thyroid, pituitary, sleep and heart conditions that a supplement will mask rather than treat.
- Erectile dysfunction is an early warning sign of cardiovascular disease, arriving on average 3 years before a cardiac event. Treat it as a reason to check blood pressure, lipids and glucose, not only as a reason to buy citrulline.
- Blood thinners and antiplatelets: high-dose fish oil, ginseng, and large amounts of beetroot or garlic all affect clotting or INR. Tell your prescriber before adding them and stop a week before surgery.
- Blood pressure and diabetes medication: magnesium, citrulline, beetroot, ginseng and ashwagandha each lower blood pressure or glucose a little, which is useful until it stacks with a drug that does the same thing.
- Liver: ashwagandha and some tongkat ali products have case reports of liver injury. Stop and get tested if you develop nausea, dark urine or yellowing of the skin or eyes.
- Never buy testosterone, SARMs or 'research chemicals' sold as supplements. Products marketed for sexual enhancement are the single most common category found to contain undeclared prescription drugs in FDA testing.
What matters as much as any herb
- Sleep 7 to 9 hours: one week of 5-hour nights cut daytime testosterone by 10–15% in healthy young men, more than any herb on this list raises it.
- Resistance training twice a week does more for muscle, bone, insulin sensitivity, mood and testosterone than every supplement here combined, and it is what makes creatine worth taking.
- Lose visceral fat if you carry it: fat tissue converts testosterone to oestrogen, and a 10% weight loss raises testosterone by about 2–3 nmol/L in overweight men, roughly double the ashwagandha effect.
- Keep alcohol under 14 units a week. Heavy drinking lowers testosterone, raises oestrogen, damages the liver you need to process every herb above, and is a leading cause of erectile dysfunction.
- Eat oily fish twice a week, a handful of nuts most days and plenty of green vegetables: this covers most of the omega-3, magnesium and zinc that the supplements above are standing in for.
Frequently asked questions
What are the best vitamins for men to take daily?
Most men do not need a multivitamin, and the biggest trial of one (Physicians' Health Study II) found no cardiovascular benefit. The vitamins with the best case for daily use are vitamin D3 (1,000–2,000 IU) if you get little sun, and vitamin B12 if you are vegan or over 60. Everything else is better obtained from food unless a blood test says otherwise.
What is the best testosterone supplement for men?
Honestly, none of them does much. Ashwagandha (600 mg/day) and tongkat ali (200 mg/day) have raised testosterone by 10–37% in small, manufacturer-funded trials in stressed or overweight men, which is still well short of what sleep, weight loss and resistance training deliver. Zinc and vitamin D work only if you are deficient. If your morning testosterone is genuinely low on two tests, speak to a doctor about causes and treatment rather than a supplement.
What is the best nitric oxide supplement for men?
L-citrulline, at 1.5–3 g/day, has the best human data for erectile function and raises nitric oxide more reliably than arginine, which is largely broken down in the gut. Beetroot juice or nitrate shots are the best food-based option and have the strongest blood-pressure trials. Most 'NO booster' powders underdose both.
Do men over 40 need different supplements?
The needs shift rather than change: muscle loss accelerates (creatine and protein matter more), vitamin D and B12 absorption fall, and blood pressure and lipids start to matter. The sensible core after 40 is vitamin D, omega-3 if triglycerides are high, creatine if you train, and magnesium if sleep or blood pressure is an issue, with a blood test to guide the rest.
Which herbs are good for men's sexual health?
Korean red ginseng has the most trials for erectile dysfunction (small but real benefit over 8–12 weeks), and maca has a couple of small trials showing improved libido without hormone changes. Citrulline, though an amino acid rather than a herb, outperforms both for erection hardness. Yohimbe works but causes anxiety and blood pressure spikes, so we do not list it.
Is creatine safe for men's kidneys and hair?
In healthy men, creatine at 3–5 g/day has been studied for up to 5 years with no effect on kidney function; creatinine on a blood test rises slightly because of the creatine itself, not because of damage. The hair-loss worry comes from one 2009 study showing a rise in DHT in rugby players; no trial has found actual hair loss. Men with existing kidney disease should check with their doctor first.
Can I take all of these supplements together?
Vitamin D, omega-3, creatine, magnesium and zinc are a common, compatible stack with no interactions between them. Adding citrulline or beetroot is fine unless you take blood-pressure drugs or nitrates. Ginseng and ashwagandha are best trialled one at a time so you know which one is doing what, and both need a word with your prescriber if you take warfarin, thyroid or diabetes medication. If you are unsure, ask AskMN to check your specific combination.
References
- Pilz S, Frisch S, Koertke H, et al.. Effect of vitamin D supplementation on testosterone levels in men. Hormone and Metabolic Research (2011)View source
- Manson JE, Cook NR, Lee IM, et al.. Vitamin D supplements and prevention of cancer and cardiovascular disease (VITAL). New England Journal of Medicine (2019)View source
- Skulas-Ray AC, Wilson PWF, Harris WS, et al.. Omega-3 fatty acids for the management of hypertriglyceridemia: a science advisory from the American Heart Association. Circulation (2019)View source
- Kreider RB, Kalman DS, Antonio J, et al.. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition (2017)View source
- Prasad AS, Mantzoros CS, Beck FW, et al.. Zinc status and serum testosterone levels of healthy adults. Nutrition (1996)View source
- Cormio L, De Siati M, Lorusso F, et al.. Oral L-citrulline supplementation improves erection hardness in men with mild erectile dysfunction. Urology (2011)View source
- Kapil V, Khambata RS, Robertson A, et al.. Dietary nitrate provides sustained blood pressure lowering in hypertensive patients: a randomized, phase 2, double-blind, placebo-controlled study. Hypertension (2015)View source
- Jang DJ, Lee MS, Shin BC, et al.. Red ginseng for treating erectile dysfunction: a systematic review. British Journal of Clinical Pharmacology (2008)View source
- Lopresti AL, Drummond PD, Smith SJ. A randomized, double-blind, placebo-controlled, crossover study examining the hormonal and vitality effects of ashwagandha (Withania somnifera) in aging, overweight males. American Journal of Men's Health (2019)View source
- Smith SJ, Lopresti AL, Teo SYM, Fairchild TJ. Examining the effects of herbs on testosterone concentrations in men: a systematic review. Advances in Nutrition (2021)View source
- Sesso HD, Christen WG, Bubes V, et al.. Multivitamins in the prevention of cardiovascular disease in men: the Physicians' Health Study II randomized controlled trial. JAMA (2012)View source
- Vitamin D: fact sheet for health professionals. NIH Office of Dietary Supplements (2024)View source
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Ask about men's healthThis guide is educational and is not medical advice. Herbs and supplements can interact with prescription medicines and are not regulated like drugs. Talk with a clinician or pharmacist before starting anything new, especially if you are pregnant, breastfeeding, have a chronic condition, or take medication.