Understanding Men’s Nutritional Needs

Men generally have larger bodies and more muscle than women, so they need more energy and somewhat more of several nutrients. At the same time, typical male eating patterns often run high in sodium, saturated fat and alcohol and low in fiber, fruit and vegetables. Understanding your needs helps you close the gaps.

Energy

Calorie needs depend on age, size and activity. Men generally need more energy than women because of their larger average body size and muscle mass. Needs rise with activity and fall gradually with age. The quality of what you eat matters more than the exact number.

The foundation

The current Dietary Guidelines for Americans center on whole, minimally processed foods:

• vegetables, about three servings a day, and fruit, about two servings a day;
• high-quality protein from both animal and plant sources, such as seafood, eggs, poultry, meat, beans, lentils, nuts and seeds;
• dairy foods without added sugars;
• healthy fats from whole foods such as nuts, seeds, olives and avocados;
• fiber-rich whole grains, two to four servings a day, in place of refined carbohydrates.

They advise limiting highly processed foods, avoiding added sugars and choosing water or unsweetened drinks. The World Health Organization adds two useful limits: less than 5 grams of salt a day, about one teaspoon, and less than 10 percent of energy from saturated fat.

Key nutrients for men

Protein

Needed to build and maintain muscle. Guidance on the amount differs. The current Dietary Guidelines for Americans set a target of 1.2 to 1.6 grams of protein per kilogram of body weight a day, which is about 95 to 130 grams for a man weighing 80 kg (176 lb). The World Health Organization considers 10 to 15 percent of daily energy from protein generally sufficient for adults. Spread protein across meals and vary the sources: fish, eggs, poultry, beans, lentils and nuts as well as meat. Men with kidney disease should follow their doctor’s advice on protein.

Fiber

Supports digestion, heart health and blood sugar control. Whole grains, beans, lentils, vegetables, fruit, nuts and seeds are the main sources. The World Health Organization recommends at least 25 grams of naturally occurring dietary fiber a day for adults. If you eat much less than that, increase it gradually and drink enough water.

Zinc

Supports the immune system, wound healing and the making of proteins and DNA. Men need 11 mg a day. Found in oysters, beef, poultry, beans, nuts and fortified cereals. The upper limit is 40 mg.

Magnesium

Needed for muscle and nerve function, blood sugar control and blood pressure regulation. Men need 400 to 420 mg a day. Found in nuts, seeds, legumes, whole grains and leafy greens.

Calcium and vitamin D

For bones and muscles. Men need 1,000 mg of calcium a day up to age 70 and 1,200 mg from 71, and 15 micrograms (600 IU) of vitamin D, rising to 20 micrograms (800 IU) from 71. Men lose bone with age too.

Potassium

Helps control blood pressure. Found in bananas, potatoes, beans, yogurt, tomatoes and leafy greens.

Omega-3 fats

Found in oily fish such as salmon, sardines and mackerel, and in smaller amounts in walnuts, flaxseed and chia seeds. Eating fish regularly is the simplest way to get them.

Iron

Men need 8 mg a day, less than half the amount needed by women of reproductive age, and most get enough from food. Men should generally avoid iron supplements unless a doctor recommends them.

What to cut back

• Sodium: most comes from processed and restaurant food. High intake raises blood pressure.
• Saturated fat: fatty and processed meats, butter and full-fat dairy.
• Added sugars: especially sugar-sweetened drinks.
• Alcohol: the CDC advises that men who drink limit themselves to two drinks or fewer in a day. Less is better for health.
• Processed meats: bacon, sausages and deli meats.

Nutrition and men’s health conditions

• Heart disease: less sodium and saturated fat, more fiber, fish, nuts and vegetables.
• Type 2 diabetes: weight management, whole grains and fewer sugary foods.
• High blood pressure: the DASH eating pattern, rich in fruit, vegetables and low-fat dairy.
• Prostate health: no single food or supplement has been proven to prevent prostate problems; a generally healthy diet and weight are sensible.

Needs by age

20s and 30s

Build habits: regular meals, cooking skills, sensible alcohol use. Energy needs are at their highest.

40s and 50s

Metabolism slows and waistlines tend to expand. Watch portions, increase fiber and keep active to preserve muscle.

60 and over

Fewer calories are needed, but protein, calcium, vitamin D and vitamin B12 become more important. Appetite and absorption may decline.

Do men need supplements?

Most men who eat a varied diet do not. Situations where one may help:

• limited sun exposure (vitamin D);
• vegan diets (vitamin B12);
• rarely eating fish (omega-3);
• a restricted diet or poor appetite.

A general product such as our Men’s Daily Multivitamin can top up small gaps, and Omega-3 Fish Oil 1000 mg is an option for men who do not eat fish. Be cautious with products sold as “testosterone boosters”, for muscle building or for sexual performance. The FDA does not approve dietary supplements for safety or effectiveness before they are sold, and it regularly warns about such products that contain hidden drug ingredients. Ask a doctor or pharmacist before starting anything if you take medicines.

Practical habits

• Fill half your plate with vegetables and fruit.
• Swap refined grains for whole grains.
• Eat beans or lentils several times a week.
• Have fish regularly.
• Choose water over sugary drinks.
• Cook at home more often.
• Read labels for sodium.
• Keep nuts and fruit for snacks.

When to get advice

See a doctor or registered dietitian if you have unexplained weight change, persistent tiredness, digestive problems, or a condition such as diabetes, high blood pressure or high cholesterol that calls for a tailored eating plan.

The bottom line

Men need plenty of protein, fiber, zinc and magnesium, and less sodium, saturated fat and alcohol than most consume. Build meals around whole foods and treat supplements as a backup. See nutritional support in our men’s health department.

Sources

1. Dietary Guidelines for Americans. Dietary Guidelines for Americans.
2. NIH Office of Dietary Supplements. Zinc.
3. NIH Office of Dietary Supplements. Magnesium.
4. NIH Office of Dietary Supplements. Vitamin D.
5. NIH Office of Dietary Supplements. Iron.
6. Centers for Disease Control and Prevention. Alcohol Use and Your Health.
7. NIH Office of Dietary Supplements. Calcium.
8. NIH Office of Dietary Supplements. Omega-3 Fatty Acids.
9. World Health Organization. Healthy diet.
10. U.S. Food and Drug Administration. Questions and Answers on Dietary Supplements.