Supplements for men
Testosterone, prostate, performance, cardiovascular — what's evidence-backed.
Most testosterone-boosting supplements lack RCT evidence in healthy men. Vitamin D3 (if deficient), zinc (if deficient), and adequate protein and sleep are the strongest evidence-backed levers for endogenous testosterone. Prostate health: saw palmetto has been retired by three Cochrane reviews; pumpkin seed and beta-sitosterol have modest evidence. Cardiovascular: omega-3 (with the AFib caveat at high doses), aged garlic extract, and magnesium have the strongest evidence. The supplements below are ranked by evidence strength.
96
Creatine monohydrate
94
Psyllium husk (soluble fibre)
94
Oat beta-glucan (cholesterol)
92
Protein supplementation (clinical sarcopenia)
90
Electrolyte complex (Na/K/Mg)
90
Lactase enzyme
89
Fibre (general dietary)
88
Vitamin B1 (Thiamine, clinical)
86
Psyllium husk (Plantago ovata)
86
Vitamin B1 (Thiamine)
86
Melatonin (0.1-0.5 mg physiological dose)
86
L-Theanine + caffeine (cognitive stack)
83
Vitamin D3
83
Zinc
82
Sodium bicarbonate (exercise buffer)
82
Magnesium glycinate
81
Potassium supplementation (clinical)
80
Calcium
80
L-Carnitine
79
Magnesium bisglycinate
79
Inositol (high-dose, psychiatric)
79
Inositol myo-form (PCOS/metabolic)
79
Calcium carbonate/citrate (bone health)
79
Limosilactobacillus reuteri DSM 17938
78
Folate (5-MTHF)
Educational reference, not medical advice. Discuss any supplement change with a qualified clinician before acting on this list.