Men

Everyday essentials for men

Written by the NATURELO nutrition teamReviewed by Milan ShahLast reviewed 26 September 20262 min read

The short answer

A sensible everyday routine for most men is short: vitamin D through the darker months, a one-daily multivitamin as steady cover if you want it, and omega-3 if you rarely eat oily fish. Iron is not on the list unless a blood test says so, and most men do not need it. The performance and testosterone stacks that fill men's supplement adverts are mostly optional at best, and you can skip them without missing anything.

  • Vitamin D in autumn and winter is the one with the strongest evidence.
  • A one-daily multivitamin is convenient cover, not a fix for a poor diet.
  • Omega-3 matters mainly if you do not eat oily fish.
  • Skip the testosterone and "performance" products. The evidence is not there.
A smiling man in a grey jumper

The core routine

Keep it small and you will stick with it. Three things cover most men: vitamin D seasonally, a one-daily as a base if your diet is patchy, and omega-3 if fish is rare. That is the routine most men should stick to. Everything past it is optional.

Vitamin D

Through autumn and winter the UK sun is too weak for your skin to make vitamin D, so the NHS advises adults consider 10 micrograms a day across those months. If you are rarely outdoors, cover your skin, or have darker skin, take it all year. It is cheap, well-evidenced and relevant to nearly every man.

Omega-3 if you skip fish

Oily fish is the main dietary source of long-chain omega-3, and the guidance is one to two portions a week. If that is not your diet, an omega-3 supplement is a fair stand-in, and algal oil is the plant-based option. Our omega-3 guide explains the DHA and EPA numbers to check.

A one-daily as your base

A one-daily multivitamin gives you a modest amount of the everyday vitamins and minerals in a single capsule. It sits under a varied diet as basic cover for the gaps a busy or badly-fed week leaves. That is what a men's one-daily is for. In it, calcium and magnesium contribute to normal energy-yielding metabolism and to normal muscle function, vitamins B6 and B12 to the reduction of tiredness and fatigue, and vitamins C and D, zinc and folate to the normal function of the immune system.

Skip the performance stack

Now for the marketing to ignore: The category is full of products promising energy, testosterone and gym gains from a capsule, and the evidence for any of that in a healthy, well-fed man is thin. We do not sell it, and the claim behind it does not hold up. Focus on sleep, food and training; supplements play only a small supporting part.

FAQ

Questions people ask

What should a man take every day?

For most, vitamin D in the colder months and a varied diet, with a one-daily for convenience. Add omega-3 if you rarely eat fish.

Is a multivitamin enough for a man?

It is a useful base, but it will not replace food or fix a poor diet.

Do men need iron every day?

Rarely, and only if a test shows you are low. Most men do not need an iron supplement.

Do testosterone booster supplements work?

There is no good evidence that a supplement reliably raises testosterone in a healthy man, so it is not worth buying one.

Keep reading

Related guides

Men over 50: what changesWhat genuinely changes for men after 50: vitamin D and B12 come to the front, iron stays low-need, and no testosterone hype.
Read the guide →Do you need a daily multivitamin? A UK guideMost healthy adults eating well need little beyond winter vitamin D. When a daily multivitamin is worth it, when it is not, and what a good one contains.
Read the guide →

The NATURELO nutrition team

Reviewed by Milan Shah, Certificate in Plant-Based Nutrition, T. Colin Campbell Center for Nutrition Studies (eCornell).

This guide is general information, not a substitute for advice from your GP, midwife or pharmacist.