Men's nutritional needs shift with every decade, and the right daily nutrients can make a real difference to how you feel. The right combination of vitamins, minerals and time honoured botanicals can quietly support energy, strength, hormone balance and everyday vitality. Below is a guide to the key nutrients that men should know about.
Why Men's Nutritional Needs Change With Age
From the age of 40 onwards, the body's natural rhythms begin to shift. Muscle maintenance, hormone balance, energy production and recovery all draw on a steady supply of nutrients. Busy lifestyles, processed foods and, for those of us in the UK, the typical British weather can leave even the most balanced diet slightly short of what the modern man really needs. The NHS vitamins and minerals pages offer a clear, starting point if you are exploring this area for the first time[1].
Lifestyle & Diet - 5 Simple Steps
When it comes to men's health, there's no shortcut that replaces the fundamentals. Supplements can play a valuable supporting role, and we'll come to those later, but they work best as part of a well-rounded approach rather than a fix on their own. The habits that make the biggest difference are often the simplest: how you move, what you eat, how well you sleep, and how you manage the everyday pressures of life. Get these foundations right and you create the conditions for genuine, lasting vitality, giving any supplementation you add a much stronger base to build on. Here are five straightforward steps to get you started.
- Move regularly — Aim for around 150 minutes of moderate activity a week, and include some resistance/strength training, which helps maintain muscle mass, testosterone, and bone density as men age.
- Eat more whole foods, less processed — Prioritise vegetables, fruit, whole grains, lean proteins, and healthy fats (oily fish, nuts, olive oil). Cut back on ultra-processed foods, added sugar, and excess red/processed meat. This supports heart, prostate, and metabolic health.
- Prioritise sleep — Aim for 7–9 hours. Poor sleep is linked to lower testosterone, weight gain, and higher cardiovascular risk.
- Manage stress and limit alcohol — Chronic stress and heavy drinking both affect hormones, mood, and long-term health. Simple habits like regular downtime, time outdoors, or breathing practices help; keep alcohol within moderate limits.
- Stay on top of health checks — Keep an eye on blood pressure, cholesterol, blood sugar, and weight, and don't skip age-appropriate screenings (e.g. prostate discussions with a GP from ~50, earlier if higher risk).
The Building Blocks To Support Your Vitality
Ashwagandha (KSM-66)
Ashwagandha (Withania somnifera) is a traditional Ayurvedic adaptogen with a centuries-long history of use for resilience, strength and calm. Used traditionally to support the body's response to everyday stress, it is a much-loved botanical for men juggling demanding routines and the mental load of busy modern life.
Zinc
Zinc is a cornerstone mineral for men's health. It contributes to the maintenance of normal testosterone levels in the blood, normal fertility and reproduction, normal cognitive function and the normal function of the immune system, as well as helping protect cells from oxidative stress[2]. Because the body cannot store zinc in large amounts, a steady daily intake matters.
Shilajit Extract
Shilajit is a mineral-rich resin used in Ayurvedic practice for thousands of years, traditionally valued for its restorative and energising properties. Its primary active constituent is fulvic acid, a naturally occurring compound that supports the transport of nutrients into cells and may assist in the removal of waste products. Shilajit also contains more than 80 trace minerals in ionic form, making them readily available to the body. In Ayurvedic tradition, shilajit has long been prized as a tonic for men's health, associated with vitality, stamina, reproductive health and endurance.
Selenium
Selenium is a trace mineral with particular relevance to men. It contributes to normal spermatogenesis (sperm production), the protection of cells from oxidative stress, normal immune function and the maintenance of normal hair and nails[2]. Even small amounts play an outsized role, making it a valuable addition to a well-rounded routine.
Fenugreek Seed Extract
Fenugreek (Trigonella foenum-graecum) is a traditional culinary and herbal seed used across South Asian and Middle Eastern wellbeing practices. It has a long heritage as part of men's daily wellbeing routines, which is why it remains a popular choice in men's health formulations today.
Magnesium Glycinate
Magnesium is one of the most quietly important minerals for men. It contributes to normal muscle function, normal energy-yielding metabolism, electrolyte balance and the reduction of tiredness and fatigue[2]. Many UK adults fall a little short of the recommended daily intake, making it a worthwhile focus. The glycinate form is often favoured because it is kind on the digestion and well tolerated for daily use.
Vitamin D3
Vitamin D contributes to normal muscle function, the maintenance of normal bones and the normal function of the immune system[2]. The NHS recommends that adults across the UK consider a daily supplement containing 10 micrograms of vitamin D, particularly during the autumn and winter months when sunlight exposure is limited[3]. Algae-sourced vitamin D3 offers a vegan-friendly option suitable for everyday use.
Omega-3 (EPA & DHA)
Omega-3 fatty acids are among the most researched nutrients for long-term wellbeing. EPA and DHA contribute to normal heart function, while DHA also supports the maintenance of normal brain function and normal vision[2]. As what's good for the heart is generally good for men's overall health, omega-3s are a natural foundation for any well-rounded approach. Algae-derived options make these available without fish oil.
Vitamin B6 (as P-5-P)
Vitamin B6 contributes to the regulation of hormonal activity, the reduction of tiredness and fatigue, normal energy-yielding metabolism and normal nervous system function[2]. P-5-P (pyridoxal-5-phosphate) is the active, body-ready form, meaning it is available for the body to use without needing to be converted first.
BioPerine Black Pepper Extract
A small but thoughtful inclusion, black pepper extract is traditionally used to support the absorption of other nutrients within the body, helping the rest of the ingredients work together effectively.
A Considered Daily Capsule for Men
Our Napiers Men's Vitality Formula brings together many of these key nutrients in a single, vegan friendly capsule, designed for men with busy lifestyles. Whether you are training, working long hours or simply looking after yourself with a little more intention from your 40s onwards, it offers a thoughtful, herbalist crafted foundation alongside a balanced diet and a healthy lifestyle.
A Few Gentle Reminders
Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle. If you are taking medication, have a medical condition or are under the supervision of a healthcare professional, consult your GP or pharmacist before starting any new supplement. Persistent fatigue, low mood or changes in libido are always worth discussing with your GP, who can rule out other causes.
Frequently Asked Questions
What is the best multivitamin for men over 40?
A good men's multivitamin from the age of 40 onwards typically combines B vitamins, vitamin D, magnesium and supportive botanicals such as ashwagandha. These nutrients quietly support energy, muscle function and the regulation of hormonal activity[2].
Can magnesium help with energy and tiredness?
Yes. Magnesium contributes to normal energy yielding metabolism and the reduction of tiredness and fatigue[2]. It also supports normal muscle function, which is why it is a popular choice among men who train, work physically demanding jobs or simply want to feel their best day to day.
References
- NHS. Vitamins and minerals.
- Great Britain nutrition and health claims (NHC) register / EU Register of nutrition and health claims — authorised health claims for vitamins and minerals. gov.uk.
- NHS. Vitamin D.
