Nutrition & Diet
Vitamins and Minerals Every Man Should Track
Vitamin D, magnesium, zinc, omega-3s, and B12 — why they matter and how to get them.
6 min read · XT Editorial Team · Reviewed & updated
The five micronutrients with outsized impact
Vitamin D, magnesium, zinc, omega-3s, and B12 are commonly low in modern men and have outsized effects on energy, recovery, and hormonal output.
Test, then supplement
Get 25-hydroxy vitamin D, ferritin, B12, and a CMP at least annually. Supplement to fill measured gaps rather than guessing.
Frequently asked questions
- Can I just take a multivitamin?
- A quality multi is reasonable insurance. It rarely contains enough vitamin D, magnesium, or omega-3s to fully cover gaps.
- When is the best time to take vitamin D?
- With a fat-containing meal, time of day is flexible. Some sleep-sensitive men prefer mornings.
Related reviews, comparisons & tools
Comparisons
Ready to take action?
Compare our editor-rated testosterone-support formulas or take the 2-minute quiz to find what fits your goals.