Men experience distinct health risks across the lifespan, including elevated rates of cardiometabolic disease, cancer incidence, loss of muscle mass with aging, and gaps in key nutrients within the diet.¹ Despite adequate or excess energy intake, suboptimal intake of several essential nutrients are common, contributing to metabolic dysfunction, increased chronic disease risk, and even shorter life expectancy.^2,3 
 
Current research highlights important differences between females and males in nutrition, eating behaviors, and body composition, supporting the need for more personalized approaches to health.⁴ Studies suggest that men are more likely to prefer higher-calorie foods such as processed and red meats, experience greater late-afternoon hunger, and engage in behaviors such as meal skipping or uncontrolled eating.⁴ Research indicates that women tend to favor healthier food choices, including vegetables, and often experience hunger earlier in the day.⁴ These differences are shaped by a combination of biological, hormonal, cultural, and psychosocial influences.⁴ Research also shows that higher fat mass relative to lean mass is associated with lower physical activity levels, particularly among men.⁴ 

Effective nutrition strategies for men’s health should consider not only physiology, but also eating patterns, lifestyle, and behavioral tendencies.⁴ Nutrition counseling for men can be complicated by irregular meal patterns, limited engagement with preventive care, and cultural norms that deprioritize dietary planning.² The purpose of this article is to highlight key nutrients that play an outsized role in men’s health and to provide practical, evidence-informed guidance for clinical application. 

Why Nutrient Prioritization Matters for Men 

Age-related changes in body composition, hormonal changes, and metabolic function increase nutritional vulnerability over time.⁵ Beginning as early as a person’s 30’s, gradual declines in muscle mass and strength appear, especially if resistance training and adequate protein intake are lacking.⁶ This process becomes most significant at age 50+.⁶ As a result, cardiometabolic risk rises, driven by central adiposity, insulin resistance, and vascular dysfunction.⁶ 

Studies show that men have a shorter life expectancy than women and are less likely to seek professional health advice or use preventive care services.² A cross-sectional survey of 431 men found the lowest health literacy scores in evaluating health information and navigating the healthcare system, highlighting key areas where health professionals can focus interventions to improve patient outcomes.² 

The Importance of Dietary Pattern Consideration  

Studies have shown that standard Western dietary patterns higher in fast food, baked goods, candy, salty snacks, and sugar-sweetened beverages increase rates of overweight and obesity as well as chronic disease. From type 2 diabetes, cardiovascular disease, inflammation, and certain cancers, especially colorectal cancer, research has shown that dietary pattern choice matters for health.⁷ In the US, obesity prevalence increased substantially between 1999 and 2018, with male obesity rates rising from 27.5% to 43.0% and female obesity rates rising from 33.4% to 41.9%.⁷ Alternatively, dietary patterns rich in fruits, vegetables, whole grains, and healthy fats, such as the Mediterranean diet, have been associated with reduced cardiovascular and metabolic disease risk.⁷ 

Male-specific health concerns, including erectile dysfunction (ED), have been linked to chronic low-grade inflammation and modifiable lifestyle factors, including diet, physical activity, smoking, alcohol intake, and cardiometabolic health.⁸ An analysis of 3,693 US men from the National Health and Nutrition Examination Survey (NHANES) 2001–2004 data showed that higher Dietary Inflammatory Index scores (reflecting a more pro-inflammatory diet) were significantly associated with greater odds of ED, even after adjusting for factors such as age, BMI, smoking, physical activity, hypertension, diabetes, and cardiovascular disease.⁸ 

Research has shown that protective dietary patterns for men emphasize lean proteins, fiber-rich carbohydrates, unsaturated fats, and mineral-dense foods. Health professionals can use evidence-based diets to educate their clients such as the Mediterranean-style, Dietary Approaches to Stop Hypertension (DASH), anti-inflammatory, and plant-forward eating patterns, always adapted to individual preferences.⁷ 

Key Nutrients of Focus 
 
From key macronutrients like protein, carbohydrates (namely fiber), and fat (namely omega-3 fatty acids), to micronutrients like zinc, potassium, magnesium, and substances like creatine and collagen, there are several specific areas within nutrition that men should focus on for their health once a healthful overall dietary pattern has been established.  

Protein 

Evidence suggests that distributing protein intake evenly across meals enhances the anabolic response. Current evidence supports daily protein intakes of approximately 1.2–1.6 g/kg body weight/day, particularly for older adults, where higher intakes may help protect against sarcopenia, the progressive loss of muscle mass, strength, and function.^9,10 Research also suggests that consuming approximately 0.3 g of protein per kilogram of body weight per meal is likely sufficient to maximize muscle protein synthesis.¹¹ 

Food sources include both animal and plant sources such as lean meats, poultry, fish, eggs, dairy, legumes, soy products, and nuts/seeds. To learn more about how much protein you or your clients should aim for, check out the Orgain Protein Calculator tool.  
 
Fiber 

Dietary fiber supports cardiometabolic, gastrointestinal, and prostate health through positive effects on lipid metabolism, glycemic control, gut microbiota composition, and systemic inflammation.¹² Higher fiber intake is associated with reduced risk of cardiovascular disease, colorectal cancer, and metabolic syndrome but most men in the US don’t consume enough.¹² The average intake for males is 18 grams/day compared to the recommended 30–38 grams. Studies show that only 4% of American men meet daily fiber recommendations, offering a key area for healthcare providers to focus on with their clients.¹² 

Good sources of fiber include plant foods such as whole grains, beans and lentils, fruits, vegetables, nuts, and seeds.¹² Fiber supplements, such as psyllium husk, can also help individuals increase fiber intake when dietary intake is insufficient. Counseling should emphasize gradual increases and adequate hydration to minimize gastrointestinal discomfort. 

Omega-3 Fatty Acids 

Anti-inflammatory omega-3 fatty acids support cardiovascular health, modulate inflammation, and contribute to cognitive health.^13,14 Regular intake has been associated with lower triglyceride levels and improved vascular function, important factors for men’s health.¹³ Omega-3 intake in Western dietary patterns remains low, with population data showing adult men consume fish approximately six times per month. With recommendations set at two servings of seafood per week, many men may benefit from increasing their intake of fatty fish and other omega-3-rich foods.¹³ Small increases – even two additional servings of fish per month – could add up to health benefits for men.  

Healthcare providers can consider a food-first approach if their clients consume fatty fish, including salmon, sardines, trout, and mackerel as well as plant sources of alpha-linolenic acid (ALA), such as flaxseed, chia seeds, and walnuts. Conversion from ALA to long-chain forms (Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)) in the body is limited, especially in males.¹⁴ Supplementation may be indicated for some patients with doses ranging from 250-1000mg EPA/DHA per capsule.  

Key Minerals  

Zinc is essential for immune function, wound healing, reproductive health and testosterone metabolism.^15,16 Zinc plays a key role in testosterone production, testicular function, spermatogenesis, and sperm quality.¹⁵ Research suggests that low zinc levels are associated with impaired sperm count, motility, and morphology, while zinc deficiency may contribute to overt male infertility.¹⁵  

Although average zinc intake among US adults has declined over time, average intake in men still generally exceeds the Recommended Dietary Allowance (RDA) of 11mg/d for adult men.^16,17 However, the proportion of adults meeting zinc recommendations has decreased, suggesting that inadequate intake may be becoming more common in some population groups. Rich food sources include red meat, poultry, shellfish, dairy products, whole grains, and legumes.¹⁶ Healthcare providers should keep in mind that phytate-rich diets (high in compounds naturally found in whole grains, legumes, nuts, and seeds that can bind minerals and reduce their absorption) can reduce zinc bioavailability, highlighting the importance of dietary diversity.  

Potassium plays a key role in blood pressure regulation, neuromuscular function, and cardiovascular health, with higher intake consistently associated with lower hypertension risk and improved vascular outcomes.^18,19 In a large population study (N=24963; 13696 women and 11267 men), average potassium intake was below recommended levels (3400mg/d for men) at 2600–2800 mg/day.¹⁸ Those in the highest potassium intake group had lower systolic blood pressure even with higher sodium intake, indicating that greater dietary potassium intake may help mitigate some adverse cardiovascular effects of excess sodium.¹⁸ Major sources that experts can educate clients to focus on include fruits like apricots, prunes, and banana, vegetables like spinach and squash, lentils and beans, dairy products, and potatoes.¹⁹ 

Magnesium supports muscle and nerve function, energy production, blood glucose regulation, and cardiovascular health, and may play a role in sleep and stress response.^20,21 Observational studies in men have shown an inverse association between magnesium intake and waist circumference, with even modest increases in intake associated with lower BMI and reduced abdominal fat, suggesting a potential role for magnesium in metabolic health and weight regulation.^21,22 Although magnesium intake among US adults has modestly increased over time, many men still do not meet the recommended intake levels of 420mg of magnesium per day.^17,20 Healthcare providers can suggest increasing nuts, seeds, whole grains, legumes, and leafy green vegetables because studies show that this mineral is often suboptimal in diets low in whole plant foods.²⁰  For individuals unable to meet needs through diet alone, magnesium supplements, including magnesium glycinate, may help increase intake and are often selected for their gastrointestinal tolerability. 

Creatine and Collagen  
 
Creatine is one of the most well-studied supplements for supporting muscle strength, power, and lean body mass, and may also have benefits for cognitive function and recovery.²³ Research shows that men experience a greater age-related decline in skeletal muscle mass and serum creatinine levels, reflecting reductions in muscle stores over time.²³ Creatine is found naturally in foods like red meat and fish, though supplementation is often used to achieve effective doses – many studies use doses around 5 g/d.²⁴ Listen to the Good Clean Nutrition Podcast Episode 71 with creatine expert Dr. Scott Forbes to learn more.  

Collagen, a structural protein important for skin, joints, and connective tissue, is commonly supplemented to support joint and connective tissue health and emerging evidence also shows potential benefit for body composition.^25,26 In a 12-week study of middle-aged untrained men (N=105) participating in resistance training, collagen peptide supplementation at doses up to 20 g/day was associated with improvements in body composition, including increases in fat-free mass and reductions in fat mass.²⁶ Researchers observed a dose-dependent trend, suggesting that higher collagen intakes, including 20 g/day, may support favorable body composition changes when combined with exercise.²⁶  Dr. Dana Lis discusses collagen supplementation in depth on the Good Clean Nutrition podcast, Episode 62.  

Practical Takeaways for Providers 

Healthcare providers should use a personalized approach to assess their baseline dietary intake and lifestyle, identifying health literacy and potential areas of concern for their male clients. Focusing first on overall dietary patterns can help increase both macro and micronutrients that men need, specifically. Supplementation should be considered if gaps are identified.  

Collaborative goal-setting, shared decision-making, and periodic reassessment are evidence-based practices that may enhance engagement. As always, be sure to work with your clients to allow adjustments as health status and life circumstances evolve.²⁷ 

Resources:

1. Jackson SS, Marks MA, Katki HA, et al. Sex disparities in the incidence of 21 cancer types: quantification of the contribution of risk factors. Cancer. 2022;128(19):3531-40.
2. Mursa R, Patterson C, McErlean G, Halcomb E. Understanding health literacy in men: a cross-sectional survey. BMC Public Health. 2024;24(1):1804.
3. Sebastian RS, Enns CW, Goldman JD. MyPyramid intakes and snacking patterns of US adults: What We Eat in America, NHANES 2007-2008. EuopePMC. 2023.
4. Lombardo M, Feraco A, Armani A, et al. Gender differences in body composition, dietary patterns, and physical activity: insights from a cross-sectional study. Frontiers in nutrition. 2024;11:1414217.
5. Zhao H, Andreyeva T. Diet quality and health in older Americans. Nutrients. 2022;14(6):1198.
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8. Ruan Z, Xie X, Yu H, Liu R, Jing W, Lu T. Association between dietary inflammation and erectile dysfunction among US adults: A cross-sectional analysis of the National Health and Nutrition Examination Survey 2001–2004. Frontiers in Nutrition. 2022;9:930272.
9. Campbell WW, Deutz NE, Volpi E, Apovian CM. Nutritional interventions: dietary protein needs and influences on skeletal muscle of older adults. J Gerontology: Series A. 2023;78(Supplement_1):67-72.
10. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2025-2030. 10th ed. Published 2025. Accessed May 10, 2026.
11. Kanter MM, Aaron S, Austad SN, et al. Examining widely held propositions on human dietary protein needs and benefits: a critical review of the science that shapes both the data and our understanding of an essential macronutrient. Critical Reviews in Food Science and Nutrition. 2026:1-35.
12. Bulsiewicz WJ. The importance of dietary fiber for metabolic health. American Journal of Lifestyle Medicine. 2023;17(5):639-48.
13. Thompson M, Hein N, Hanson C, Smith LM, et al. Omega-3 fatty acid intake by age, gender, and pregnancy status in the United States: National health and nutrition examination survey 2003–2014. Nutrients. 2019;11(1):177.
14. National Institutes of Health Office of Dietary Supplements. Omega-3 Fatty Acids Fact Sheet for Health Professionals. Updated August 22, 2025. Accessed May 10, 2026.
15. Zečević N, Veselinović A, Perović M, Stojsavljević A. Association between zinc levels and the impact of its deficiency on idiopathic male infertility: an up-to-date review. Antioxidants. 2025;14(2):165.
16. National Institutes of Health Office of Dietary Supplements. Zinc Fact Sheet for Health Professionals. Updated January 6, 2026. Accessed May 10, 2026.
17. Yan X, Wang X, Zhang J, et al. National trends in nine key minerals intake (quantity and source) among US adults, 1999 to march 2020. Nutrition Journal. 2024;23(1):52.
18. Wouda RD, Boekholdt SM, Khaw KT, et al. Sex-specific associations between potassium intake, blood pressure, and cardiovascular outcomes: the EPIC-Norfolk study. European heart journal. 2022;43(30):2867-75.
19. National Institutes of Health Office of Dietary Supplements. Potassium Fact Sheet for Health Professionals. Updated June 2, 2022. Accessed May 10, 2026.
20. National Institutes of Health Office of Dietary Supplements. Magnesium Fact Sheet for Health Professionals. Updated January 6, 2026. Accessed May 10, 2026.
21. Mazza E, Maurotti S, Ferro Y, et al. Magnesium: exploring gender differences in its health impact and dietary intake. Nutrients. 2025;17(13):2226.
22. Nauli, A.M.; Matin, S. Why do Men Accumulate Abdominal Visceral Fat? Front. Physiol. 2019, 10, 1486.
23. Yim J, Son NH, Kyong T, Park Y, Kim JH. Muscle mass has a greater impact on serum creatinine levels in older males than in females. Heliyon. 2023;9(11).
24. Candow DG, Forbes SC, Ostojic SM, Prokopidis K, Stock MS, Harmon KK, Faulkner P. “Heads up” for creatine supplementation and its potential applications for brain health and function. Sports Medicine. 2023;53(1):49-65.
25. Park J, Kim M, Shin H, Ahn H, Park YK. Low-molecular collagen peptide supplementation and body fat mass in adults aged≥ 50 years: a randomized, double-blind, placebo-controlled trial. Clinical nutrition research. 2023;12(4):245.
26. Zdzieblik D, Oesser S, Dressler P, Gollhofer A, König D. Effect of specific collagen peptides with various dosages on body composition in untrained men. Proceedings of the Nutrition Society. 2017;76(OCE4):E211.
27. US Preventive Services Task Force, Davidson KW, Mangione CM, Barry MJ, et al. Collaboration and shared decision-making between patients and clinicians in preventive health care decisions and US preventive services task force recommendations. Jama. 2022;327(12):1171-6.

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