The Most Effective Herbs, Vitamins, & Lifestyle Habits for Men’s Health
Men’s health is unique, and as men age, they often face specific challenges like prostate issues, stress, low energy, and hormonal changes. Keeping up with lifestyle habits are very important (the younger you start the better) and simple changes and habits can make a big difference. Fortunately, nature offers a variety of herbs as well that can support vitality, wellness, and longevity.
Lifestyle Musts for a Happy Healthy Man
Regular Physical Activity
Aim for at least aerobic exercise or fun movement each day, such as brisk walking, cycling, or swimming, plus muscle-strengthening activities on two or more days per week. Muscle mass contributes to better bone density, exercise supports heart health, and improves mental well being.
Balanced, Nutrient-Rich Diet (ditch the junk, prioritize the protein)
Focus on a diet rich in proteins (animal proteins from properly treated animals, think grass fed), fruits, vegetables, and healthy fats.
Prioritize vitamins (like magnesium and zinc for testosterone and immune support), and omega-3 fatty acids for heart and brain health (food source from wild seafood is better than vitamins).
Adequate Sleep and Consistent Sleep Schedule
Strive for 7–9 hours of quality sleep each night. Going to bed and waking up at the same time each day helps regulate metabolism and supports overall health. Make sure your bedroom is dark and cool, and ditch electronics in the bedroom for the best sleep.
Stress Management and Mental Health Care
Practice mindfulness, meditation, or relaxation techniques to manage stress. This can add years to your life!! Seek support for mental health concerns and talk openly about emotional well-being—mental health is as important as physical health.
Hydration Hydration Hydration
Hydration is especially important for men, as even mild dehydration can lead to reduced blood volume, impaired muscle and joint function, and a noticeable drop in physical performance and stamina—factors that are vital for both daily life and athletic activities. Additionally, mineral deficiencies that often accompany dehydration can negatively affect heart health, testosterone levels, and sexual function, making proper fluid and mineral intake essential for overall male well-being. Adding fulvic minerals to your water can help balance the lack of minerals in the diet.
Effective Herbs for Men’s Health
Saw Palmetto
Why it’s awesome: Saw palmetto is renowned for supporting prostate health. It helps reduce symptoms of benign prostatic hyperplasia (BPH), such as frequent urination and nighttime bathroom visits. Research shows it can improve urinary flow and comfort.
How to use: Available as capsules, tinctures, or teas.
Ashwagandha
Why it’s awesome: This powerful adaptogen helps manage stress, boosts energy, and supports hormonal balance. Studies have shown ashwagandha can reduce cortisol levels, improve sleep, and enhance mental clarity.
How to use: Take as a powder or in capsule form.
Ginseng (Panax Ginseng or Red Ginseng)
Why it’s awesome: Ginseng is a well-known energy booster and stress adaptogen. It supports stamina, mental alertness, and sexual performance. Research has found it can help with erectile dysfunction and improve overall vitality.
How to use: Available as tea, capsules, or extract. Typical dose is 200–400 mg daily.
Maca Root
Why it’s awesome: Maca is celebrated for its ability to enhance libido, energy, and fertility. It supports hormonal balance and helps men cope with stress and fatigue.
How to use: Add maca powder to smoothies, oatmeal, or yogurt, or use in coffee or pill form.
Nettle Root
Why it’s awesome: Nettle supports prostate health and helps maintain healthy testosterone levels. It can reduce symptoms of BPH and support urinary function, as well as help with histamine levels.
How to use: Take as a tea, tincture, or in capsule form. Typical dose is 250–500 mg daily.
Pine Bark Extract or Pine Needle Tea
Why it’s awesome: Pine bark supports prostate health, sperm quality, and sexual response. It’s rich in antioxidants, which help protect cells from damage.
How to use: Available as capsules or tablets, as well as tea. Follow product instructions.
Turmeric
Why it’s awesome: Turmeric’s anti-inflammatory properties benefit joint health, prostate comfort, and overall wellness. It can help with post-workout recovery and reduce inflammation.
How to use: Add to food, take as a supplement, or enjoy as golden milk. Combine with black pepper for better absorption.
Garlic
Why it’s awesome: Garlic supports heart health by helping to lower blood pressure and cholesterol. It also boosts immune function.
How to use: Add fresh garlic to meals or take as a supplement.
How to Use These Herbs:
Teas and Tinctures: Many herbs, like nettle, ashwagandha, and ginseng, can be enjoyed as teas or alcohol-based tinctures.
Capsules and Powders: For convenience, herbs like saw palmetto, maca, and ashwagandha are available in capsule or powdered form.
Culinary Use: Turmeric and garlic can be easily added to daily meals for ongoing benefits.
Consultation: Always consult with a healthcare provider before starting new herbal supplements, especially if you have existing health conditions or take medications.
Our Fave Vitamin/Supplement Recommendations for Men:
Liferoot Fire Cider- This is an awesome additive to a morning routine for men. It will kick you up and going!
Nutrafol- We like this company and their supplements. The Men’s version of this vitamin has many of these herbs discussed and has been beneficial for many men! Especially if you have hair loss in your family genetics. Even if you don’t, this is a nice rounded supplement for men.
Berkeley Life Nitric Oxide Supplements- Its so important for aging men, makes a difference for men’s stamina and zest for life.
Wish Garden Herbal Tonics for Men- We love the Male Mojo and Maca extracts for men.
