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Best supplements for men and women: What to look out for
From taking magnesium to omega-3, here’s how you can support your health and immunity
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When it comes to health, prevention is better than cure. That’s why more people are actively investing time and money into their health by taking fitness classes, choosing clean and organic food, and even looking into dietary supplements.
It is undeniable that diet and exercise remain the foundation of good health. But supplements can offer an added layer of support by bridging nutritional gaps.
From supporting heart, brain, and muscle functions, to regulating moods and improving overall energy levels, here are the best supplements for men and women.
In this article:
Best supplements for men and women: What to look out for
Best supplements for men
Best supplements for women
Disclaimer: Make sure to consult with your doctor before starting on any supplements to ensure they are safe and appropriate for you.
Best supplements for men and women: What to look out for
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Depending on whether you are male or female, what’s considered to be the best supplements for men and best supplements for women will defer.
Here are a few things to consider when trying to choose the right supplements depending on your lifestyle, age, gender, health condition, and more.
Identify your needs
Men and women have different nutritional requirements, and different age groups and people with pre-existing health conditions will also require different supplement intake.
Your health goal will inform the choice of supplement suitable for you.
Consider whether you’ll be taking a multivitamin to cover a broader range of vitamins and minerals, targeted supplements with specific uses, or a combination of both.
Read labels carefully
Remember to check that your supplements contain clean ingredients without excessive dosages and filler ingredients that may defeat the purpose of taking them.
It’s also crucial to check the certifications of the supplements to ensure their safety and quality, as well as for any possible allergens.
Choose a reputable and trustworthy brand
Ensure your supplements are manufactured by a reputable and trustworthy brand, so you don’t have to worry about the safety and efficacy of the product.
Supplement quality matters too. Typically, the higher quality the supplement, the more effective the body’s rate of nutrient absorption.
Consult your doctor
Before starting on any supplements, consult a doctor to ensure that they are safe and appropriate for you.
A medical professional will have a better understanding of what your body specifically needs depending on your health goals.
What are the best supplements for men?
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Here’s a closer look at the best supplements for men and how they support long-term vitality.
Magnesium
Why magnesium is one of the best supplements for men: Plays a critical role in testosterone production, muscle recovery, and heart health.
Men who train regularly or experience high stress often deplete magnesium more rapidly. If you’re not consuming leafy greens, nuts, and whole grains, a magnesium supplement may help.
Magnesium citrate, magnesium oxide, and magnesium glycinate are the most popular types of magnesium supplements.
Supports: Muscle function, bone health, prostrate health, sleep quality, and energy metabolism.
Tip: Feeling anxious and finding it difficult to get a good night’s sleep? Try taking magnesium glycinate one to two hours before bed.
Want better bowel movements? Consider magnesium oxide or magnesium citrate.
Omega-3 fatty acids (EPA/DHA)
Why omega-3 fatty acids is one of the best supplements for men: Helps reduce inflammation, support heart and brain health, and may enhance sperm quality and prostate health.
Associated with reduced risk of depression and improved mental well-being. It’s also useful in managing triglyceride levels and recovery after exercise.
Best for: Men over 35, or anyone with a low intake of oily fish.
Tip: Look for high-purity, IFOS-certified fish oil or plant-based algal oil if vegetarian.
Vitamin D3
Why vitamin D3 is one of the best supplements for men: Despite Singapore’s sun, many people are still deficient due to time spent indoors or heavy sunblock use.
Low vitamin D levels are also linked to lower testosterone levels, reduced muscle mass, and depressed mood, which affects overall vitality including muscle strength, libido and moods.
Supports: Aside from hormonal balance, vitamin D3 supports bone strength, immunity, prostate health, and muscle function.
Tip: Vitamin D3 is a fat-soluble vitamin. Take with a meal containing healthy fats for better absorption.
Zinc
Why zinc is one of the best supplements for men: Zinc is crucial for testosterone production which can impact hair growth, prostate function, and immune resilience. It’s also involved in muscle repair and fertility.
Best for: Men experiencing high stress, frequent colds, or fertility concerns. Vegetarians (who lack red meat in their diet) and older men (who may see reduced zinc absorption) can consider taking zinc.
Tip: Avoid excessive doses as it can disrupt your body’s copper balance and take zinc after meals to present nausea.
Take zinc away from calcium or iron for optimal absorption.
Calcium
Why calcium is one of the best supplements for men: While osteoporosis is often associated with women, men also lose bone mass with age, especially after 50.
Calcium is key for maintaining strong muscles and bones, nerve signalling, and heart rhythm.
Best for: Men with low dairy intake, sedentary lifestyles, or those at risk of fractures.
Tip: Avoid calcium mega-dosing; aim for 500mg per serving max for best absorption.
Consider purchasing a calcium supplement alongside Vitamin D and K2. The former helps the body absorb calcium while the latter guides calcium into bones rather than the blood vessels.
Best supplements for men: Magnesium, omega-3, vitamin D, zinc, calcium
Nature’s Way Alive! Men’s Ultra Multivitamin, $28.42
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For those who want to do away with the hassle of taking multiple vitamins, consider getting this all-in-one multivitamin for men.
Formulated with 12 different essential vitamins and minerals, this bottle is a good way to cover your bases efficiently and effectively.
Note: The product contains Vitamin A encapsulated with bovine (beef) and porcine (pork) gelatin.
Swisse Ultiboost Calcium + Vitamin D, $26.40
Original price: $37.70 (30 per cent off) Buy here
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Looking for good bone health support? This supplement from Swisse is formulated with all the essential bone health vitamins like calcium citrate which is a more easily absorbed form of calcium.
It also has vitamin D3 which also helps to support the maintenance of good bone health and function.
KAL Magnesium Taurate+, $21.42
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Gluten, soy, and dairy-free, this magnesium taurate supplement from KAL is also vegan, making it suitable for those who want to prioritise clean ingredients.
Supporting healthy muscle function, this supplement is also popular with those who are more physically active as it helps with relaxation and recharging after a workout.
NOW Foods Zinc, $10.73
Original price: $15.90 (33 per cent off) Buy here
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Keep your skin healthy and support immune and neurological functions with these NOW Foods Zinc tablets.
By taking one tablet a day with a meal, you have a quick and easy way to boost your immunity levels. Vegetarian, vegan, non-GMO, kosher and halal certified.
Natural Factors Omega Factors Wild Alaskan Salmon Oil, $30.85
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Unlike farmed salmon which can contain high levels of antibiotics, PCB, and dioxin, wild salmon may be the more environmentally-friendly choice. Having been rigorously tested, this non-GMO soft gel could prove to be the more conscious choice.
It has a naturally occurring ratio of the different omega fatty acid, which is good for those who are trying to improve their cardiovascular and overall health.
ProHealth Longevity Vitamin D3 + K2, $41.74
Original price: $46.38 (10 per cent off) Buy here
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For those who want to boost your daily intake of key micronutrients, try this combined vitamin D3 and K2 supplement. Formulated to help support your immune function and bone health, these two vitamins also aid in heart health and optimises heathy aging.
It contains a plant-based, vegan vitamin D3 which is a more easily absorbed form of vitamin D to ensure maximum efficacy.
OLLY Men’s Gummy Multivitamins, $33.82
Original price: $35.60 (5 per cent off) Buy here
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If you don’t like swallowing pills, check out these gummy multivitamins specially formulated for men.
They contain an array of essential vitamins like zinc and a blend of vitamins C, A, D, E, B, and CoQ10 to support your health holistically.
Solaray High Absorption Magnesium Glycinate, $22.46
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For the consumer who pays keen attention to consuming “clean-only” ingredients, Solaray’s magnesium glycinate supplement could be what you’re looking for.
Aside from supporting healthy muscle function, magnesium glycinate can help with relaxation and getting a good night’s sleep.
What are the best supplements for women?
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Women have different biological functions and needs compared to men and tend to be more prone to certain deficiencies. While they may require some specific supplements to support optimal health, some of the best supplements for women’s health are the same as men’s.
For example, zinc is also one of the best supplements for women’s hormones. Zinc also supports skin health and boosts immunity. Pregnant women can also take zinc, like the NOW Foods Zinc
And it’s not just men who can take magnesium glycinate, like Solaray’s High Absorption Magnesium Glycinate VegCaps
Best supplements for women over 40 (and all women, in fact) would also include a vitamin D3 + calcium combination
Folic Acid (Vitamin B9)
Why folic acids is one of the best supplements for women: Critical for women of childbearing age to support fertility and prevent birth defects.
Also helps regulate mood by supporting serotonin and dopamine production. Essential for cellular and cardiovascular health and red blood cell formation.
Best for: Women trying to conceive, pregnant women, and those on hormonal birth control (which can lower folate levels).
Tip: Choose the active form methylfolate if you have trouble absorbing standard folic acid.
Iron
Why iron is one of the best supplements for women: Due to blood loss during menstruation, women are more prone to iron deficiency which causes fatigue and dizziness.
Best for: Menstruating women, vegetarians, athletes, and pregnant women. One of the best supplements for pregnant women as pregnant women also have higher iron requirements.
Can help those who experience hair thinning and brittle nails caused by iron deficiencies.
Tip: Avoid taking iron with coffee or dairy and pair with vitamin C for better absorption.
But watch your dosage. Most people get enough iron from their everyday diet and long-term use is not always recommended.
Collagen peptides
Why collagen is one of the best supplements for women: Collagen can be considered one of the best supplements for women over 40.
Collagen production declines after age 25, leading to sagging skin, fine lines, and joint stiffness. Supplementing can improve skin elasticity and hydration, and support healthy hair and nails.
Best for: Best supplements for women over 40, or younger women focused on beauty from within.
Tip: Look for hydrolysed collagen with added Vitamin C for better collagen synthesis.
Omega-3 (Fish Oil or Algal Oil)
Why omega-3 is one of the best supplements for women: Reduces inflammation, supports heart health, and benefits mood and brain function.
Potentially relieves the pain from menstrual cycles. Considered to be one of the best supplements for pregnant women as it is important for fetal brain development.
Best for: All women, especially those with irregular periods, mood swings, or dry skin.
Is one of the best supplements for women’s hormones as it helps support those going through hormonal transitions such as postpartum or menopause
Plant-based option: Algal oil is ideal for vegetarians and vegans.
Probiotics (with female-specific strains)
Why probiotics is one of the best supplements for women: Supports gut health and vaginal flora, reducing risks of UTIs and yeast infections. Also supports mood and digestion.
Best for: Women on antibiotics, with gut issues, or prone to infections.
Tip: Look for strains like Lactobacillus rhamnosus GR-1 and L. reuteri RC-14 for women’s urogenital health.
Consider pairing with prebiotics as prebiotics are the food for the live probiotic microbes.
Best supplements for women: Folic acid, iron, collagen, omega-3, probiotics
California Gold Nutrition CollagenUP Hydrolyzed Marine Collagen Peptides, $22.79
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California Gold Nutrition’s marine collagen peptide powder is free from gluten, GMOs and soy and enhanced with hyaluronic acid and vitamin C to boost collagen’s effects.
Just add the unflavoured powder to your drink of choice for an easy way to support healthy skin, hair, nail, bone, and joint health.
When you’re done, the handy resealable pouch makes it easy to store the supplement till your next serving.
KAL B-6 B-12 Folic Acid, Berry, $13.31
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This folic acid supplement by KAL is designed to melt instantly on your tongue so you don’t even need water when taking this.
Formulated to be absorbed as much as possible by your body, this supplement helps to provide maximum overall support for your cardiovascular and feminine health.
Vitamin B6 is required for protein metabolism, mood regulation, and reducing inflammation. Meanwhile, vitamin B12 is vital for red blood cell production and supports nerve health, energy, and cognitive function. Shop Now at iHerb
Nature’s Bounty Calcium Plus Vitamin D3, $29.74
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Strong bones start with consuming sufficient calcium. Each serving of this supplement delivers a side of vitamin D3 for better calcium absorption to support your skeletal health.
Its clean formula is sodium-free and contains no artificial flavours or common allergens.
InnovixLabs Multi-Strain Probiotic 50 Billion, $51.97
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A high-diversity formula helps restore gut flora often depleted by stress, diet, or medications and this supplement is packed with 31 probiotic strains plus prebiotic fiber.
Each capsule is designed to be acid-resistant to protect the live cultures and allow the bacteria to reach the intestines intact.
Solaray Iron, $10.22
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With a herbal base made out of parsley leaf, rice flour and yellow dock root, this iron supplement contained in a vegetable cap is ideal for those who are looking to support their circulation and cardiovascular health.
If you’ve been feeling fatigued and suspect that it may be due to low iron levels, this supplement could boost your energy levels and vitality.
Biofinest Beauty Gummy Supplement, $19.65
Original price: $39.90 (51 per cent off) Buy here
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This vegan-friendly gummy supplement in a delicious strawberry flavour is made with a potent blend of skin-loving ingredients like hyaluronic acid, biotin, and collagen peptides, enhanced with Vitamins A, C, and E.
Made with a clean ingredients list — free from gluten, GMOs, and artificial additives — these gummies support radiant skin, healthy hair, and strong nails.
Sports Research Omega-3 Fish Oil Triple Strength, $46.68
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Instead of taking multiple capsules a day, you can just take one of this softgel to meet your omega-3 needs. That’s because the product provides thrice the strength of EPA and DHA in triglyceride form.
Aside from omega-3 being one of the best supplements for women’s hormones, omega-3 also supports heart, skin, and brain health.
The dietary supplement is sustainably sourced from single-sourced, wild-caught Alaska pollock and is non-GMO tested.
OLLY Women’s Multivitamin Gummy, $32.75
Original price: $35.60 (8 per cent off) Buy now
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An easy way to get your essential vitamins and minerals, this gummy multivitamin for women is a popular pick for many.
Packed with nutrients, vitamins and minerals that are crucial to a woman’s overall health like folic acid, antioxidants and more, this supplement is also formulated without artificial flavouring or colouring.
All prices and deals are correct at time of publication
FAQs: Best supplements for men and women
Can men and women take the same supplements?
Yes, but formulas made for men and women are optimised for each. For example, women’s vitamins typically contain more iron to help with iron losses during menstruation.
What is the one supplement everyone should take?
A multi-vitamin often contains a combination of vitamins and minerals, such as Vitamins A, C, D, E, B6, and B12, folate, biotin, phosphorus, zinc, and calcium.
Which supplement is best for males?
Magnesium, omega-3 fatty acids, vitamin D, zinc, and calcium are some supplements men can take, but do consult with your doctor before starting on any supplement.
Can females take male supplements?
Yes. However, everyone has different needs and it is best to take supplements according to your individual health goals, as per your doctor’s recommendation.
Which supplements are actually worth taking?
A good multi-vitamin, probiotic, and omega-3 fatty acids are solid starting points as they cover the most common nutritional gaps.
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