The 5 Nutrients Adult Men Need to Supplement and Why

Sep 20, 2022 | BY First & Foremost Clinical Team

The 5 Nutrients Adult Men Need to Supplement and Why

Nutrients are essential substances that promote growth, provide energy, and maintain life. There are six main groups of nutrients: carbohydrates, lipids, proteins, water, vitamins, and minerals, and there are over 40 types of nutrients in food. All of these nutrients have unique functions in the body, but with so many, it can be hard to know what we are missing in our diets. These are five nutrients that adult men need to supplement to meet their needs and maintain health and wellness. Note that vitamins and minerals are micronutrients — what First & Foremost’s complete daily supplement provides — while the rest are macronutrients.

Vitamin D

Vitamin D is a fat-soluble vitamin that promotes healthy bones and encourages the absorption of calcium into your bones, while also benefiting muscle and heart health as well. 

In men, vitamin D is also a key factor in testosterone levels. Total testosterone contributes to sexual health and development, fertility, muscle mass, fat loss (or accumulation), and the production of red blood cells. As men age, their testosterone levels fall — a deficiency in vitamin D will only further contribute to this decline. 


Magnesium is a mineral involved in more than 300 enzyme reactions in the body. Magnesium maintains healthy blood sugar and blood pressure levels, keeps the muscles, heart, and nerves functioning, and helps the body produce protein. 

Magnesium also supports the blood levels of testosterone, promoting sexual health and strength in men. A deficiency in magnesium can lead to cardiovascular disease, type 2 diabetes, migraines, and muscle aches. For these reasons, First & Foremost’s multivitamin program both magnesium and vitamin D. 


The second nutrient is fiber, a macronutrient that lowers cholesterol and regulates blood sugar levels in the body. The consumption of fiber reduces the risk of heart disease, colon cancer, and diabetes, which are all leading causes of death among men. 

In a day, men need to consume between 30 and 38 grams of fiber, while women only need 21 - 25. This difference is due to the fact that the average man consumes more calories in a day, meaning he needs more fiber to help gradually absorb the nutrients in his food without dramatic changes in his energy level.


Protein is a macronutrient that helps build muscle and creates long-lasting energy. Protein is essential for men who are physically active, weight-lifting, or trying to gain muscle. Adequate protein intake also prevents muscle loss with age, so it is important for men to continue to supplement protein as they get older. 

Protein also boosts metabolism and increases fat burning. The consumption of protein will help men burn a higher number of calories throughout the day, which supports weight loss and/or maintenance. 

Omega-3 Fatty Acids 

The next nutrient is Omega-3 fatty acids, essential because the human body cannot produce this nutrient itself, but must consume it from food, like fish, flaxseed, chia seed and walnuts. This makes it easy to have a deficiency. 

Omega-3 fatty acids regulate cholesterol, blood-clotting, and inflammation, which all promote cardiovascular health. Heart disease is the leading cause of death among men, so it is extremely important for men to have an adequate intake of Omega-3s. This nutrient also contributes to brain health, promoting healthy blood flow and protecting the brain against cognitive decline. 


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