Men’s health is not just about building muscle or boosting testosterone. It is about long-term vitality, metabolic resilience, cardiovascular health, cognitive performance, and healthy ageing. And the truth is, no single habit or supplement can do it all.
The most effective strategy combines several approaches such as proper nutrition, targeted lifestyle habits, and evidence-based and personalised supplementation.
In this guide, we’ll walk through a science-backed approach to men’s health- from what to eat, to what to avoid, and which supplements actually make sense.
Why men’s health requires a targeted approach?
Men face specific physiological challenges that evolve with age such as:
- Gradual declines in testosterone
- Increased cardiovascular risk
- Loss of muscle mass and insulin sensitivity
- Higher rates of visceral fat accumulation
- Greater susceptibility to oxidative stress
Modern lifestyles often include high stress, ultra-processed foods consumption, sedentary lifestyle, poor sleep, and these can accelerate these issues. That’s why proactive, preventive strategies matter more than ever.
Where supplements fit in?
Even with an optimal diet, nutrient deficiencies are common, particularly in men with high stress levels, intense schedules, and/or limited sun exposure. Targeted supplementation can help bridge these gaps.
NMN for cellular energy and healthy aging
Nicotinamide Mononucleotide (NMN) is a precursor to NAD⁺, a molecule essential for mitochondrial energy production, DNA repair, and cellular resilience. NAD⁺ levels often decline with age, which makes NMN a promising longevity-support supplement.
Bionutrica DeCod NAD+ are formulated for high purity and bioavailability, making them suitable for daily cellular support.
Magnesium for stress, sleep and recovery
Magnesium supports neuromuscular function, sleep quality, and stress. Low magnesium status is linked to increased stress, fatigue and impaired glucose metabolism. Bionutrica MAG-7 is an excellent option for men, doses should be discussed with a healthcare practitioner.
Vitamin D3 + K2 for hormonal, bone and immune health
Vitamin D deficiency is common, particularly in northern climates. Low levels are associated with:
- Reduced testosterone
- Impaired immune function
- Poor bone health
Vitamin K2 works synergistically with vitamin D to support proper calcium metabolism.
Zinc for testosterone and immune function
Zinc is critical for testosterone production, sperm quality, immune resilience and wound healing. Men with low zinc intake or high physical stress may benefit from supplementation. Bionutrica Czn offers targeted support for hormonal and immune health. Bionutrica BioProstate can also be a good option.
BioMan- comprehensive support for modern men
For men looking for an all-in-one approach, Bionutrica BioMan is specifically formulated to support multiple pillars of men’s health in a single daily supplement.
BioMan combines key nutrients and bioactive compounds that support:
- Energy and vitality
- Testosterone and reproductive health
- Stress resilience and cognitive function
- Immune and metabolic health
This makes BioMan particularly suitable for men with busy lifestyles who want broad-spectrum support without managing multiple separate supplements. It can be used alone as a foundation formula or alongside NMN for men focused on longevity and performance.
The foundation: diet for optimal men’s health
Prioritise protein for muscle and metabolic health
Adequate protein intake supports muscle maintenance, metabolic, blood sugar regulation, and satiety levels. Research shows that higher protein intake can be particularly important for preserving muscle mass and metabolic health and reduce age-related sarcopenia as men age.
Healthy fats for hormones and the heart
Dietary fats play a key role in testosterone synthesis, brain health, and inflammation control. Diets rich in monounsaturated and omega-3 fatty acids are linked with improved cardiovascular outcomes and hormonal balance in men. Focus on olive oil, seeds, avocados, oily fish rather than refined seed oils.
Micronutrient density
Men frequently have deficiencies of magnesium, zinc, selenium, and vitamin D which are all nutrients essential for immune function, energy metabolism, and hormonal regulation.
Lifestyle habits that multiply results
Resistance training
Strength training improves insulin sensitivity, supports testosterone levels, preserves bone density, and reduces cardiometabolic risk. Even moderate, consistent training such as 2-3 sessions per week can lead to great benefits.
Sleep and stress regulation
Sleep deprivation and chronic stress are quite common in the world we live in. Both are associated to reduced testosterone, elevated cortisol levels, impaired glucose metabolism, and increased inflammation.
A simple daily strategy for men
A sustainable men’s health routine can include the following (but more or less might be beneficial depending on the case):
- Protein-rich, whole-food meals
- Regular resistance training
- Consistent sleep and stress management
- Targeted supplementation: NMN for cellular energy, Magnesium for recovery and stress, Vitamin D3 + K2 for hormonal and bone health and Zinc and probiotics as needed
Conclusion
Men’s health is not built through shortcuts. It’s the result of daily, evidence-based choices- nutrition, movement, recovery, and personalised supplementation plan.
When these foundations are supported by high-quality products such as NMN, Magnesium, Vitamin D3 + K2, Zinc, and Probiotics, men can support strength, resilience, and healthy ageing well into later life.
References Link:
BLACKER, H.A. et al., 2020. Resistance training and metabolic health in men. Sports Medicine, 50(4), pp. 633–651.
CALDER, P.C., 2017. Omega-3 fatty acids and inflammatory processes. Nutrients, 9(5), 1–17.
EL REFAI, M. et al., 2022. Nicotinamide mononucleotide supplementation increases NAD⁺ levels in healthy adults. Frontiers in Nutrition, 9, 1–10.
HARVARD T.H. CHAN SCHOOL OF PUBLIC HEALTH, 2023. Protein and men’s health. [Online].
HEMINGWAY, H. et al., 2019. Dietary fats and cardiovascular disease. BMJ, 366, l4697.
HOLICK, M.F., 2017. Vitamin D deficiency. New England Journal of Medicine, 357(3), pp. 266–281.
ROSS, A.C. et al., 2011. Dietary reference intakes for calcium and vitamin D. Washington, DC: National Academies Press.
WOLFE, R.R., 2018. Protein intake and muscle function in aging. American Journal of Clinical Nutrition, 108(6), pp. 1362–1371.
