What Vitamins Should A 30 Year Old Man Take? - Top 7 Essential Nutrients

The 30s are considered the prime for a lot of men. Done with college, established in a career, maybe even starting a family. Life is good.

And where your workouts are concerned— High testosterone levels mean your pumps are out of this world, your muscles are growing faster than you ever thought possible, and your strength is the best it's ever been.

And while many men think the only supplement stack they need is one that’s going to support their performance inside the gym, that’s not the whole story.

Whether you’re 20, 30, or 70, the male body needs specific vitamins and minerals to function optimally, and when it doesn’t have enough of what it needs, important functions become compromised. Many vitamins have antioxidant properties that help protect the body from oxidative stress.

While adding dietary supplements may not significantly affect your health and fitness if you’re still following a crappy diet, they can help prevent deficiencies and bump-up levels that aren’t met through diet. Selecting evidence-based and science-rooted dietary supplements ensures transparency in ingredients and third-party testing for purity and potency.

But before going willy-nilly at the supplement store, we’re giving you a list of supplements that every man in his 30s should take for optimal health.

Suppose you’re getting enough of them through diet, awesome!

If you’re not, consider adding in a dietary supplement to boost your levels. We want to help you bolster your health and fitness in the easiest and most effective way possible—and that starts with nutrition.

Identifying and addressing nutritional gaps is crucial for maintaining overall health and ensuring your body gets all the essential nutrients it needs. Multivitamins can help cover these nutrient gaps, especially when daily recommended intake is challenging to meet solely through food.

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Why Do Men Need A Multivitamin?

Before we dive into the list of nutrients needed for men in their 30s, and which multivitamin for men is best, we first want to differentiate between two types of supplements you see: Foundational and ergogenic.

The former are nutrients required for optimal health that can be beneficial from a maintenance and preventative health perspective, and that’s what we’re talking about today.

The latter are those that are often taken to enhance energy production, performance, or recovery and provide athletes with some sort of competitive advantage.

While foundational nutrition support isn’t essential for men in their 30s, it can be really helpful. And there are a few reasons why:

• Poor diet leads to nutritional deficiencies
• Intense exercise can deplete nutrition stores
• Multivitamins can also aid in muscle recovery by replenishing essential nutrients.
• Multivitamins containing vitamins C, zinc, selenium, and omega-3 fatty acids can support immune health.
• High stress levels further deplete nutrition stores

You may not see a huge point in taking a multivitamin for men when you’re at the peak of your health, but studies suggest that supplementing now can protect you down the line.

A 2016 study found that men who took a multivitamin for over 20 years had a significantly reduced risk of experiencing major cardiovascular disease events (myocardial infarction, nonfatal stroke, and CVD death) ⁽¹⁾.

So, if you want to protect your health now and in the future, ensuring you’re meeting your nutrient requirements is an excellent place to start.

Incorporating key nutrients such as vitamins A, D, E, K, C, B1, B2, B6, B12, Niacin, Folic Acid, Biotin, pantothenic acid, magnesium, selenium, omega-3s, zinc, iron, and botanical blends is crucial.

But what do you actually need?

Top 7 Key Nutrients For Men In Their 30s

1. Zinc

If there’s one nutrient known for supporting men’s health, it’s zinc. For men who experience high stress levels—whether from work, relationships, or training—zinc levels tend to dip below the safe line. And because the body can’t store zinc, it has to be continually replenished through diet or supplementation.

But why do we need it? Zinc is an essential mineral with widespread functions throughout the body, including energy metabolism. It’s involved in proper immune function, wound healing, supporting your sense of taste and smell, hormone production, and, of course, male reproductive function.

For men in their 30s, reproductive function and hormone production are key. Zinc is essential for testosterone production, and deficiency has been shown to interfere with testosterone levels, but it’s also required for proper germination, quality of sperm, and fertilization^{(2, 3)}.

So, if you’re a fan of seafood, now is the time you want to be knocking back oysters!

2. Vitamin D

When it comes to maintaining overall health and performance, vitamin D tops the charts. It’s involved in several essential functions ranging from mood and immune function, to heart health and bone health. Vitamin D is also crucial for maintaining bone density.

But for men in their 30s, this is the time when testosterone levels may start to drop, which can lead to symptoms like poor muscle growth, increased fat deposition, hair loss, low sex drive, and more. And while a decline in testosterone levels is only natural as men get older, supplementing with vitamin D can help to keep levels up.

A 2011 study looked at the influence of vitamin D supplementation in healthy men with testosterone values either in the deficiency range or at the lower end of the reference range⁽⁴⁾.

After one year of supplementation with 3,332 IU daily, mean circulating D3 concentrations increased significantly by 53.5 nmol/l in the group taking vitamin D, while remaining almost constant in the placebo group.

There was also a significant increase in total testosterone levels, bioactive testosterone, and free testosterone levels in the group that supplemented vitamin D, whereas the group that did not saw no significant changes.

Vitamin D is widely available in many animal food sources but is also synthesized de novo from sun exposure. Getting out in the sun for 15-30 minutes daily can help keep vitamin D levels up.

3. Vitamin C

Additionally, vitamin C is an essential nutrient that supports overall health, helps combat day-to-day stress, and aids in the absorption of non-heme iron.

For those who aren't getting enough fruits and vegetables, supplementation of vitamin C becomes key.

4. Selenium

Selenium is a mineral that often flies too far under the radar where men’s health is concerned, and there are a few key reasons why it should be in your supplement stack:

• Boosts immune function: Selenoproteins are selenium-containing proteins that play a significant role in virtually all components of the immune system, especially the development and expression of nonspecific, humoral, and cell-mediated responses⁽⁵⁾. Of the selenoproteins, glutathione peroxides exhibit the most far-reaching effects on immune function, serving as a group of antioxidant enzymes that mitigate the effects of oxygen and nitrogen radicals⁽⁶⁾. Studies report that a deficiency in selenium results in immunosuppression, whereas supplementation, even at low doses, can augment or restore proper immunologic functions.

• Supports male reproductive health: Selenium is gold when it comes to supporting male fertility. It’s involved in the production of testosterone, which is a key driver in male sex drive as well as spermatogenesis. Research shows that Selenop may be an important intracellular and extracellular antioxidant in Leydig cells (cells in the testes that produce testosterone) and serves to protect them from oxidative damage, thereby supporting enhanced structural integrity and function of sperm and better fertility outcomes^{(7, 8)}.

• Reduces inflammation and ROS damage: Mainly through its incorporation into selenoproteins, selenium has been shown to play an important role in regulating excessive immune responses and chronic inflammation. Studies also suggest that its involvement in immunoregulation is essential for preventing excessive responses that may lead to the development of autoimmunity or chronic inflammation⁽⁹⁾.
• May protect against heart disease: Cardiovascular diseases are some of the leading causes of death worldwide. Research shows that selenium may help protect against the development of heart disease by reducing inflammation and oxidative stress. Oxidative stress and inflammation are linked to atherosclerosis, or the build-up of plaque in the blood vessels, which can lead to several fatal outcomes, including stroke, heart attack, and heart disease. However, studies suggest that increasing blood selenium concentrations by 50% can reduce the risk of heart disease by a whopping 24%⁽¹⁰⁾.

5. Magnesium

It’s estimated that roughly 2% of Americans experience a magnesium deficiency, while up to 75% of people are not meeting their recommended intake⁽¹¹⁾. And because magnesium is involved in over 300 biochemical reactions in the body, most people can’t afford to be low. Magnesium deficiency can lead to muscle cramps.

It influences nerve function, blood glucose control, protein synthesis, and circadian rhythm, among others, and plays a critical role in supporting the absorption of other nutrients, including calcium.

For men, specifically, magnesium is needed to support adequate serum levels of free and total testosterone, especially when coupled with exercise, but it’s also been shown that people taking magnesium supplements have better muscular health than those who don’t^{(12, 13)}; research suggests that magnesium’s role in strength may be at the ribosomal level in protein synthesis.

6. Omega-3s

Omega-3 fatty acids are essential fatty acids that serve as your head-to-toe supplements. They are a class of polyunsaturated fatty acids renowned for their anti-inflammatory properties, but are also known to support cardiovascular health, joint health, cognitive function, and more.

But the reason omega-3s are so important to consume is because the Western diet typically contains an insanely skewed ratio of omega-6:omega-3, which leads to a pro-inflammatory state, as omega-6s break down to the pro-inflammatory molecule, arachidonic acid.

Increasing your intake of omega-3 fats helps to maintain a more favorable ratio between omega-3s and omega-6s, contributing to a less inflammatory state and better overall health. Omega-3s help modulate the body's inflammatory response.

But the thing is that most men consume far more of the inflammatory omega-6 fatty acids than they do anti-inflammatory omega-3s. In fact, studies show that it could be as much as 15x more ⁽¹⁴⁾.

Although omega-3s are typically consumed through fish oil, it’s important to remember that not all fish oils are created equal. They are often subject to poor environmental practices, chemicals, and toxins and are rancid upon consumption, resulting in greater inflammation.

Instead, opt for something with integrity— Performance Lab Omega-3 is derived from the original aquatic source of all marine omega-3s: algae. It’s clean, pure, and potent, delivering the optimal ratio of DHA:EPA for peak human performance.

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7. Probiotics

And last but not least, we get to gut health—the center of your body and what the proper function of virtually every system in your body relies on. While most people are under the impression that gut health only affects digestion, it influences so much more—immunity, cognitive function, inflammation, glucose and insulin regulation, energy production, and more.

The effects extend far beyond just digestion, and while several factors can interfere with good gut health, taking probiotics and prebiotics is one of the most effective ways to improve gut health. Probiotics can also support the production of digestive enzymes.

In the simplest terms, probiotics are living microorganisms intended to exert beneficial health effects when consumed by the host. The gut is composed of trillions of bacteria that collectively make up what we call the microbiome, and when the delicate balance between good and bad bacteria is disrupted, it can lead to major health consequences.

While probiotics aren’t the be-all for improving gut health (lifestyle factors and diet play a significant role in this, too), they can help re-establish balance and reinoculate the gut with beneficial bacteria.

Where To Find The Best Vitamins for Men Over 30

If you're supplement shopping, there’s no shortage of single supplements and multivitamins available on store shelves. But finding the best can feel like a mission. When selecting a multivitamin, consider the following criteria to ensure you're getting a high-quality product that suits your needs:

Bioavailability & Absorption

Look for vitamins and minerals that are complexed with cofactors, like amino acids or enzymes, which enhance absorption and utilization. This ensures that your body can effectively use the nutrients you’re taking in, rather than them just passing through your system.

Comprehensive Formulation

A well-rounded multivitamin should include all essential nutrients like vitamins A, C, D, E, K, B-complex, as well as important minerals such as magnesium, zinc, and selenium. Performance Lab® NutriGenesis® Multi for Men covers these bases, offering 24 essential nutrients in their most effective forms.

Clean Label Standards

Avoid products with artificial colors, fillers, or synthetic additives. Opt for supplements that are non-GMO, free from allergens, and rigorously third-party tested for purity and potency.

Targeted Support for Men

Men have unique nutritional needs, especially as they age. The best multivitamins are tailored to support hormonal balance, muscle function, and overall vitality. Performance Lab® NutriGenesis® Multi for Men is specifically calibrated for male physiology, providing tailored support for energy, immunity, and overall well-being.

Vegan-Friendly Options

If you follow a plant-based diet, it's crucial to choose a multivitamin that fills potential gaps. Nutrients like vitamin B12, iron, and omega-3s are often lacking in vegan diets. NutriGenesis® Multi is not only vegan but also provides these critical nutrients in highly bioavailable forms.

Third-Party Testing & Transparency

Always choose supplements from brands that prioritize transparency and third-party testing. This guarantees that what’s on the label is what’s in the bottle. Performance Lab® is committed to providing verified, high-quality products with full label disclosure.

The Best Multivitamin: Performance Lab® NutriGenesis Men's Multi

Performance Lab NutriGenesis® Multi for Men is designed with all of the above in mind, offering a cutting-edge approach to male health. It’s not just about meeting daily requirements; it’s about optimizing your health and performance with bioengineered, nature-identical vitamins and minerals that your body recognizes and uses more effectively.

Unlike generic multivitamins that rely on synthetic isolates, NutriGenesis® nutrients are grown in a state-of-the-art botanical setting using a patented process that mirrors nature’s nutrient creation. This results in highly absorbable, full-spectrum nutrients that your body can easily recognize and utilize.

Additionally, it’s tailored specifically for men’s needs, supporting hormonal balance, daily vitality, and long-term health. So whether you’re managing a hectic schedule, intense workouts, or simply want to stay ahead of your health, NutriGenesis® Multi is an all-in-one, all bases covered approach to nutrition.

Performance Lab NutriGenesis Multi for Men is an ultramodern multivitamin designed for overall health and peak human performance. It supplies 24 essential vitamins and minerals complexed with co-factors for enhanced absorption and utilization.

High-quality supplements can improve nutrient absorption, ensuring your body gets the most out of each dose.

And the best part is, it’s calibrated specifically for men’s needs to support hormonal balance, daily vitality, and long-range overall health. For those following a plant-based diet, a vegan multivitamin is essential to ensure adequate intake of nutrients like vitamin B12, which is primarily found in meat, fish, and dairy.

How to take NutriGenesis® Multi for Men

Take 4 capsules daily. Best practice is to take as 2 capsules, twice per day. Because it is a clean, premium supplement, NutriGenesis® Multi for Men may be taken comfortably and effectively either with food or on an empty stomach.

Be sure to discuss NutriGenesis® Multi for Men (and all supplements, really) with your healthcare professional before taking them, since certain health conditions and drugs (such as acid-reducing proton pump inhibitors, which deplete nutritional status[16]) may change your nutritional requirements.

Shop NutriGenesis® For Men

Other Essential Nutrients For Men Over 30

While an all-in-one multivitamin like Performance Lab NutriGenesis® Multi for Men is a convenient way to cover all your nutritional bases, some men may benefit from focusing on specific nutrients.

Whether you're targeting a particular health goal, managing unique dietary needs, or dealing with deficiencies that require higher doses than a multivitamin can provide, individual supplements can offer a more tailored approach.

Zinc

Why It’s Important: Zinc is crucial for testosterone production and maintaining healthy sperm. It also supports immune function, muscle growth, and recovery—especially important for active men.

Higher Requirement: Men need around 11 mg/day, compared to 8 mg/day for women. This is due to its role in maintaining healthy testosterone levels and reproductive health.

Shop Performance Lab® Zinc

Magnesium

Why It’s Important: Essential for over 300 biochemical reactions in the body, magnesium helps with muscle function, energy production, and stress management. It’s also vital for cardiovascular health and maintaining healthy testosterone levels.

Higher Requirement: Men need about 400-420 mg/day, compared to 310-320 mg/day for women, due to their generally larger muscle mass and different hormonal needs.

Shop Performance Lab® Magnesium

Selenium

Why It’s Important: Plays a key role in reproductive health, thyroid function, and reducing oxidative stress. Selenium is crucial for healthy sperm production and testosterone synthesis.

Unique Requirement: Although the daily recommendation is similar for men and women, selenium is particularly beneficial for men due to its role in male fertility and hormone regulation.

Shop Performance Lab® Selenium

By incorporating individual supplements into your range, you can provide targeted support for your specific needs.