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In today’s busy world, men’s health often gets pushed to the bottom of the list behind work, family, and everything else. But getting the right nutrition and the right men’s vitamins can make a huge difference in how you feel and function day-to-day. Men deal with their own set of health challenges, from low energy and stress to muscle recovery and immune health. And while eating well is always the foundation, sometimes a few targeted nutrients can give things a real boost.
This article breaks down the key vitamins and nutritional essentials in a high-quality men’s multivitamin, like Male Essentials Multivitamin and Mineral, and how they help you stay on top of whatever life throws your way. We’ll explain how these nutrients support strength, energy, and mental clarity so you can feel your best, every day.
What the Numbers Reveal About Men’s Nutrition
Before we dive into the benefits of specific nutrients, it’s essential to understand the broader context of men’s health and why nutrition matters more than many realise. Widespread shortfalls in key nutrients like calcium, magnesium, zinc, B vitamins, vitamin A, and vitamin D affect anywhere from 10% to 70% of men, influencing everything from energy and mood to immune function.¹ These gaps aren’t happening in isolation. Nearly 98% of men aren’t eating enough fruits and vegetables, and 71% are carrying excess weight, which is now the leading single risk factor for poor health.²
These statistics paint a concerning picture of how everyday nutrition habits are shaping long-term wellbeing. Physical activity tells a similar story. Fewer than two-thirds of men meet daily exercise guidelines when work-related movement isn’t included.² And looking ahead, the trends are heading in the wrong direction: by 2030, men are expected to eat even less fruit, continue falling short on vegetables, and increase their intake of discretionary or “junk” foods by almost 20%.³ It’s no wonder nutrient deficiencies are so widespread. Taken together, it’s a perfect storm, one where good nutrition and targeted men’s vitamins aren’t just “nice to have,” but essential tools for supporting health alongside better dietary habits and regular exercise.
6 Nutrients With Benefits For Men's Needs
With so many men falling short on key nutrients, it’s no wonder energy, mood, and overall health can take a hit. The right vitamins and minerals, like magnesium, vitamin D, zinc, calcium, B vitamins, and vitamin C, can help fill these gaps, supporting stress management, immunity, hormone balance, bone strength, and reproductive health. Supplements like Male Essentials Multivitamin and Mineral make it easy to get this combination of nutrients in one convenient formula, delivering key vitamins and minerals along with their health benefits. Below are six evidence-backed ways essential nutrients and minerals contribute to men’s health and overall wellbeing.
Magnesium: Stress Relief & Energy Booster in Men's Vitamins
Magnesium can make a real difference for men who wake up feeling unrefreshed, notice their patience getting shorter, or struggle to find the energy to prioritise healthy habits. It supports deeper, more restorative sleep, helps regulate stress and mood by calming the nervous system, and is essential for ATP production, the process your body uses to create energy at the cellular level.⁴ With better sleep, steadier mood, and improved energy, many men find it easier to stay consistent with healthier choices throughout the day.
Vitamin D: Mood, Immunity & Muscle Health
If you’re feeling flat, getting sick more often, struggling with motivation, or noticing more muscle aches than usual, you might be someone who’d benefit from vitamin D. Many men with low levels feel run-down, low in energy, or not quite themselves. Vitamin D supports mood, energy, immunity, muscle and bone strength, and may even influence testosterone and metabolic health.⁵,⁶ Getting enough through sunlight, food, or supplements can help you feel more energised, resilient, and balanced day-to-day.
Zinc: Immunity, Testosterone & Mental Wellbeing
If you’re the guy who always seems to catch whatever’s going around, feels mentally foggy by midday, or notices your mood dipping under stress, zinc could be a game-changer, especially since 1 in 3 men don’t get enough of it.¹ Low zinc often shows up as getting sick more often, slow recovery, irritability, or feeling mentally flat.
Zinc is a powerhouse for immunity, helping your body fight infections, while also playing a key role in mental wellbeing. Adequate levels support clearer thinking, steadier mood, and healthy hormone balance, including testosterone.⁴,⁷
Calcium for Bone Health and Overall Strength:
Calcium is essential for strong, healthy bones throughout life. For men, adequate calcium helps maintain bone density, slows age-related bone loss, and lowers the risk of fractures as they get older—especially when combined with vitamin D, which aids calcium absorption.⁸ Men with low calcium intake may notice slower recovery from injuries and more frequent aches. Getting enough calcium supports not just bones, but overall strength and mobility, helping you stay active and resilient as you age.
B Vitamins: Supporting Stress Reduction and Emotional Well-Being
B vitamin supplements play a key role in supporting the nervous system and helping your body produce essential neurotransmitters, which can lower stress and improve mood. For men juggling high workloads, family responsibilities, or other stressors, B vitamins can make a noticeable difference—especially if nutrient levels are low. By helping restore balance in the nervous system, they support emotional well-being, making it easier to cope with daily challenges and stay on top of your health.⁹
Vitamin C: Antioxidant Power for Mood and Testosterone Health
Vitamin C is a potent antioxidant that helps protect the body from oxidative stress, a key factor that can impair testosterone production and overall reproductive health, particularly in men over 40.¹⁰ Research shows that increasing vitamin C intake can help boost male libido, improve mood, and reduce feelings of depression.¹¹ Even a moderate daily dose of 500 mg can help ease common stress symptoms and lower anxiety, supporting both physical and mental wellbeing.¹²,¹³ For men balancing work, family, and life’s demands, getting enough vitamin C can make a noticeable difference in energy, resilience, and vitality.
Simple Daily Routine for Men’s Health: A Practical Checklist
Maintaining health doesn’t have to be complicated. With busy schedules and competing priorities, it helps to have a straightforward routine that supports energy, mood, immunity, and overall well-being. Small daily habits paired with targeted nutrition can make a real difference in how you feel and perform. Here is a daily checklist that can support you reach your health goals:
Enjoy a protein-rich breakfast, like a smoothie with Collagen Protein, added fiber for gut health (such as banana and flaxseed), and a scoop of peanut butter, blended with dairy or non-dairy milk.
Follow this with a multivitamin, such as Include balanced meals with fruits, vegetables, and healthy fats.and Mineral, to cover key nutrients like magnesium, vitamin D, zinc, B vitamins, calcium, and vitamin C.
Stay hydrated with water or an electrolyte drink and aim for balanced meals with fruits, vegetables, and healthy fats.
Take short breaks to manage stress and reset focus throughout the day.
Connect socially: combine movement or breaks with friends or colleagues for mental well being.
Prioritise quality sleep to support recovery, stress management, and hormone balance.
Easy Steps to Energy, Strength, and Vitality
Men’s health isn’t just about avoiding illness, it’s about thriving every day. With nutrient gaps so common, focusing on a balanced diet and smart supplementation can make a real difference in energy, mood, immunity, and long-term vitality. Start with the basics: whole foods, regular movement, stress management, and quality sleep. Then, consider adding a comprehensive men’s multivitamin. Small, consistent steps today can set the foundation for optimal wellness tomorrow.
Looking for tailored advice? It’s always a good idea to chat with a qualified healthcare practitioner who can guide you based on your individual needs. And if you’re curious about supporting men’s health, we’ve got a dedicated range designed to help you feel your best. Explore it here.
References
- Australian Bureau of Statistics. Usual Nutrient Intakes. ABS website. Accessed December 4, 2025.
- Australian Institute of Health and Welfare. Health of Men. AIHW website. Accessed December 4, 2025.
- Commonwealth Scientific and Industrial Research Organisation (CSIRO). Australian diets to worsen by 2030. CSIRO website. Published March 2025. Accessed December 4, 2025.
- Wang J, Um P, Dickerman BA, Liu J. Zinc, Magnesium, Selenium and Depression: A Review of the Evidence, Potential Mechanisms and Implications. Nutrients. 2018;10(5):584. Published 2018 May 9. doi:10.3390/nu10050584
- Nowak A, Boesch L, Andres E, et al. Effect of vitamin D3 on self-perceived fatigue: A double-blind randomized placebo-controlled trial. Medicine (Baltimore). 2016;95(52):e5353. doi:10.1097/MD.0000000000005353
- Grant WB, Wimalawansa SJ, Pludowski P, Cheng RZ. Vitamin D: Evidence-Based Health Benefits and Recommendations for Population Guidelines. Nutrients. 2025;17(2):277. Published 2025 Jan 14. doi:10.3390/nu17020277
- Te L, Liu J, Ma J, Wang S. Correlation between serum zinc and testosterone: A systematic review. J Trace Elem Med Biol. 2023;76:127124. doi:10.1016/j.jtemb.2022.127124
- Gielen E, Boonen S, Vanderschueren D, et al. Calcium and vitamin d supplementation in men. J Osteoporos. 2011;2011:875249. doi:10.4061/2011/875249
- Young LM, Pipingas A, White DJ, Gauci S, Scholey A. A Systematic Review and Meta-Analysis of B Vitamin Supplementation on Depressive Symptoms, Anxiety, and Stress: Effects on Healthy and 'At-Risk' Individuals. Nutrients. 2019;11(9):2232.
- Rastegar Panah M, Tahir I, Garcia-Bailo B, Lo K, Jarvi K, El-Sohemy A. Ascorbic acid is associated with favourable hormonal profiles among infertile males. Front Reprod Health. 2023;5:1143579.
- Brody S. High-dose ascorbic acid increases intercourse frequency and improves mood: a randomized controlled clinical trial. Biol Psychiatry. 2002;52(4):371-374. doi:10.1016/s0006-3223(02)01329-x
- de Oliveira IJ, de Souza VV, Motta V, Da-Silva SL. Effects of oral vitamin c supplementation on anxiety in students: a double-blind, randomized, placebo-controlled trial. Pak J Biol Sci. 2015 Jan;18(1):11-8. doi: 10.3923/pjbs.2015.11.18.0
- Al-fahham AA. Effect of low dose vitamin C on public speaking stress during group presentation. J of Phys: Conference Series 2019 Sep; 1294(6)
