Men's health
Check what applies to you and the best-matched supplements move to the top.
Nothing checked yetDefault order, by strength of evidence.
Bottom line
For men's health, start with Zinc, Magnesium, L-Arginine. The first one to look at is Zinc — 20–30 mg a day, upper limit 40 mg; After meals. If it's 30 mg or more, split it up.
Supplements ranked for this concern
AWell researchedBSome evidenceCLimited evidence
| # | Supplement | Evidence | When | How much | Caution | |
|---|---|---|---|---|---|---|
| 1 | ZincMatches your checks A mineral used to make sperm and maintain male hormones, so it may support sperm health and energy. |
B | After meals. If it's 30 mg or more, split it up. | 20–30 mg a day, upper limit 40 mg | Taking a lot for a long time can lower copper, so also get some copper (about 1 mg). | Compare products |
| 2 | MagnesiumMatches your checks Supports testosterone production and helps blood vessels relax, so it may help energy and erections. |
B | After meals. After dinner works well too. | 200–400 mg a day (as elemental magnesium) | If you have kidney disease, talk to your doctor first. | Compare products |
| 3 | L-ArginineMatches your checks The raw material for nitric oxide, which widens blood vessels, so it may support blood flow and male vitality. |
B | On an empty stomach (between meals) or before a workout, during the day rather than at night | 1 g a day, or 2–3 g if you're very fatigued (at 3 g+, take it for 1–2 months, then take a break) | Taken with erectile dysfunction drugs, it can drop your blood pressure too low. | Details |
| 4 | CoQ10 (coenzyme Q10)Matches your checks Supports cell energy production and acts as an antioxidant, so it may help sperm movement and energy. |
B | After breakfast or lunch (at night it may disturb sleep) | 100–200 mg a day | If you take blood pressure medicine or warfarin, talk to your doctor first. | Compare products |
| 5 | MacaMatches your checks Small studies found better sex drive and erection firmness without changes in hormone levels, but the evidence is limited. |
C | Consistently for at least 4 weeks | 2–3 g+ of gelatinized maca a day (1.5 g has little effect) | It lowers blood pressure and is high in potassium, so be careful if you have low blood pressure or kidney disease. | Details |
| 6 | SeleniumMatches your checks An antioxidant mineral that may support sperm quality and movement. |
C | After meals | 200 mcg a day or less from supplements (under 400 mcg from all sources combined) | Added to the selenium in your multivitamin, it's easy to go over the upper limit. Check the labels. | Details |
| 7 | Saw palmettoMatches your checks May help support prostate health, though some reviews found little benefit for an enlarged prostate. |
C | Take it consistently, and have your liver enzymes checked regularly | Don't go over the dose on the product label | There are rare cases of acute pancreatitis, so stop right away if you get severe stomach pain. | Details |
| 8 | LycopeneMatches your checks The red pigment in tomatoes, widely studied in connection with prostate health. |
C | After meals, with some fat | 10–20 mg a day (high doses aren't needed) | If you take a blood thinner, there's a bleeding risk, so talk to your doctor. |
Medications to watch out for
If you take any medication, talk to your doctor or pharmacist before starting.
Erectile dysfunction drugs such as sildenafil (Viagra)L-ArginineBoth widen blood vessels, so your blood pressure may drop too low. Don't take them together; talk to your doctor.
Blood pressure medicineL-Arginine · Magnesium · CoQ10 · MacaMay lower blood pressure further and make you dizzy. If you feel dizzy, stop and talk to your doctor.
Blood thinners and antiplatelet drugs such as warfarin (Coumadin)CoQ10 · L-Arginine · Saw palmetto · LycopeneMay raise bleeding risk or affect how well the drug works.
Hair loss drugs (finasteride/Propecia, etc.) and testosteroneSaw palmettoThey act on the same hormone pathway and may interact. Talk to your doctor.
Being treated for kidney diseaseMagnesium · MacaMagnesium may build up, and the potassium may be a burden. Talk to your doctor before taking them.
Before supplements: daily habits
- 01Get erectile dysfunction medicine through a proper prescription from a doctor, not from shady online sellers.
- 02If you're 50 or older, a men's multivitamin that includes prostate ingredients is another option.
- 03Multivitamins also contain zinc and selenium. Check the labels so your total stays under the upper limit.
- 04If your urine stream gets weaker or you wake up often at night to pee, see a doctor before reaching for supplements.
- 05Regular exercise and drinking less are the foundation of energy and blood vessel health.
Product comparison
| Product | Form | Per serving | Count | Cost per day | |
|---|---|---|---|---|---|
| Zinc 30 mg TabletsBest value Nature Made |
Zinc gluconate | 30 mg | 100 | Low | Amazon → |
| Chelated Zinc 22 mg Tablets Solgar |
Glycinate amino acid chelate | 22 mg | 250 | Low | Amazon → |
| Zinc Picolinate 22 mg Tablets Solgar |
Zinc picolinate | 22 mg | 100 | Average | Amazon → |
| Zinc Balance 15 mg with Copper 1 mg Capsules Jarrow Formulas |
Zinc L-methionine sulfate (OptiZinc) + copper gluconate | 15 mg | 100 | Average | Amazon → |
| Product | Form | Per serving | Count | Cost per day | |
|---|---|---|---|---|---|
| Magnesium Citrate 200 mg TabletsBest value NOW Foods |
Citrate | 400 mg | 250 | Low | Amazon → |
| Magnesium Bisglycinate Powder (Albion)Best value NOW Foods |
Bisglycinate powder (Albion) | 250 mg | 91 | Low | Amazon → |
| Magnesium Citrate Pure PowderBest value NOW Foods |
Citrate powder | 435 mg | 76 | Low | Amazon → |
| Natural CALM Magnesium Powder (Raspberry Lemon)Best value Natural Vitality |
Citrate (magnesium carbonate + citric acid, forms when mixed with water) | 325 mg | 100 | Low | Amazon → |
| Magnesium (Citrate) 100 mg Life Extension |
Citrate | 200 mg | 100 | Low | Amazon → |
| High Absorption Magnesium (Glycinate Lysinate Chelate) Doctor's Best |
Glycinate/lysinate chelate (Albion) | 200 mg | 240 | Low | Amazon → |
| Magnesium Citrate Veg Capsules NOW Foods |
Citrate | 400 mg | 240 | Low | Amazon → |
| Magnesium Glycinate 100 mg (Albion) NOW Foods |
Bisglycinate chelate (Albion) | 200 mg | 180 | Average | Amazon → |
Compare all Magnesium products →
| Product | Form | Per serving | Count | Cost per day | |
|---|---|---|---|---|---|
| Co Q-10 100 mg (Q-Sorb) Rapid Release SoftgelsBest value Puritan's Pride |
Water-soluble Q-Sorb ubiquinone in rice bran oil softgels | 100 mg | 240 | Low | Amazon → |
| CoQ10 100 mg Vegetarian Capsules Nutricost |
CoQ10 powder with rice flour in veggie capsules | 100 mg | 120 | Low | Amazon → |
| CoQ10 100 mg Softgels NOW Foods |
Ubiquinone in olive oil softgels | 100 mg | 150 | Low | Amazon → |
| CoQ10 100 mg Softgels Nature Made |
Ubiquinone in soybean oil softgels | 100 mg | 120 | Low | Amazon → |
| Ultra CoQ10 100 mg Softgels Qunol |
Water-soluble ubiquinone (USP-grade) in MCT softgels | 100 mg | 120 | Average | Amazon → |
| Mega CoQ10 Ubiquinol 100 mg Softgels Qunol |
Ubiquinol (Kaneka) in MCT softgels | 100 mg | 100 | Average | Amazon → |
| Ubiquinol 100 mg Softgels Qunol |
Ubiquinol (Kaneka) in MCT softgels | 100 mg | 120 | Average | Amazon → |
| CoQ10 200 mg Softgels Nature Made |
Ubiquinone in soybean oil softgels | 200 mg | 105 | Average | Amazon → |
Compare all CoQ10 (coenzyme Q10) products →
Cost per day is relative — compared with other products of the same supplement. Check Amazon for the current price. Some links are affiliate links.