Why does nutrition matter for men?
Nutrition matters for everyone. For men, when testosterone dips because of nutrient gaps, muscle strength, mood, and drive can all take a hit. Choosing nutrition to boost testosterone naturally can help keep your energy and performance up.
Low vitamin B12 is another silent energy thief, making it hard to find the vigour for workouts. And even when you do, poor nutrition can slow recovery, potentially leaving you sore for days.
Next, let’s consider an often overlooked aspect of men’s health and nutrition: sexual health and fertility. Diet goes hand in hand with male fertility, as foods rich in zinc support sperm quality and semen production. Poor nutrition can also play a role in low libido. So, nutrition for male fertility can make a major difference
Add all of this information about nutrient gaps together, and we get:
- low testosterone
- low energy levels
- muscle loss
- no drive to work out
- a struggle to perform sexually
- trouble conceiving
It may also come as no surprise that mental health can be impacted when poor nutrition affects these areas. This may open the door for issues such as anxiety or depression to sneak in.
So it’s clear: Nutrition for men needs to stay balanced to help us perform at our best, both physically and mentally.
Natural testosterone production has a huge impact upon men’s quality of life, across physical, mental, emotional, and sexual health. When testosterone is too low, the net effect is often loss of passion, loss of zest for life. Everything is more grey, less meaningful, less exciting.
Benjamin Richardson, Nutritional Therapy Practitioner
Common nutritional deficiencies in UK men
It can feel confusing when you work out and eat clean, yet still struggle to muster up the energy to get out of bed in the morning. A lot of the time, certain nutrient gaps may be causing these problems.
But how can you tell if you have a nutrient deficiency? One of the first things you can do is check in on your vitamin and mineral levels. Countless recent studies have found that a large portion of men in the UK have deficiencies in one or more areas.
The following UK men’s nutrition advice can help point you in the right direction:
- Vitamin D deficiency: Around one in four UK men aged 19–64 have vitamin D levels below the healthy range. Many benefit from finding the best vitamin D supplement for men to correct this imbalance.
- Selenium deficiency: About one in four men has selenium intakes below recommended levels, rising to nearly a third among men in their 20s.
- Magnesium deficiency: Roughly 15% of men in the UK fall short of the recommended magnesium intake, with younger men most affected.
- Potassium deficiency: Around one in 10 men has potassium intakes below the guideline, but this jumps to nearly one in four for men in their twenties.
- Vitamin A deficiency: Approximately one in ten men aged 20–59 has low vitamin A intake, increasing to nearly one in five in their 20s.
- Iron deficiency: Around 3% of men in the UK are affected by iron deficiency anaemia.
What does a balanced diet for men look like?
We all learned about food groups in school, yet it’s fair to say that a lot of us don’t follow them closely as adults. Looking at the deficiency figures mentioned earlier, it’s clear that many men aren’t getting the full balance their bodies need.
In fact, it could be plausible to suggest that many men with deficiencies don’t even realise they have them. Most of us simply don’t think about how these nutrients divide up day to day.
As a guide, a men’s health diet plan typically includes around 45-55% carbohydrates, 25-35% fats, and 10-15% protein, with vitamins and minerals coming naturally through varied meals. These numbers can shift slightly with age or personal goals, but they offer a solid foundation for overall health.
Men’s health diet plan
It’s one thing to read a list of percentages, but what does this actually look like on the plate in front of you? Understanding how these numbers translate into real meals is where healthy eating starts to feel achievable rather than theoretical.
Here’s a taster of what a day of eating well for men can look like:
Breakfast: Poached eggs over smashed avocado with a drizzle of olive oil, a side of oats mixed with seeds, and a coffee (black or with a splash of milk).
- The eggs bring in complete proteins for muscle repair and choline for brain focus.
- Avocado and olive oil feed testosterone and keep hormones balanced.
- Oats and seeds release energy slowly, fuelling your morning without the sugar crash.
Lunch: Seared tuna salad with lentils, spinach, red peppers, and a squeeze of lemon.
- Tuna adds lean protein and omega-3s that calm inflammation and sharpen concentration.
- Lentils support gut health and provide iron, which boosts energy and endurance.
- Spinach and red peppers bring vitamin C, which helps iron absorption and supports immunity.
Snack: A smoothie made with Greek yoghurt, banana, a spoon of peanut butter, and a sprinkle of cacao.
- Yoghurt adds calcium and probiotics to strengthen gut health.
- Peanut butter contributes healthy fats that feed testosterone and reduce cravings.
- Cacao is rich in magnesium, which helps with muscle tension.
Dinner: Beef stir-fry with brown rice and broccoli, seasoned with garlic and ginger.
- The beef provides iron and zinc, which are key for energy and fertility.
- Garlic and ginger are linked with improved testosterone and reduced inflammation.
- The mix of protein and carbs keeps recovery steady after a long day.
Dessert: A handful of walnuts and a small piece of dark chocolate.
- Walnuts contain omega-3s for brain health and good sleep quality.
- Dark chocolate supports blood flow, which benefits both heart and sexual health.
Across the day, this plan averages around:
- 50% carbohydrates
- 30% fats
- 20% protein
What are the best foods for sustained energy?
Feeling constantly drained can sometimes come down to what’s on your plate. Ask yourself: Do I frequently experience a mid-afternoon crash?
If the answer is “yes,” it may be time to add more of the following best foods for men and energy into your diet:
- Oats: Slow-release carbs that provide steady fuel throughout the day.
- Eggs: Packed with protein and B vitamins to support muscle function and alertness.
- Nuts and seeds: Healthy fats and magnesium help combat fatigue.
- Bananas: A natural mix of carbs and potassium for quick, lasting energy.
Building strength and muscle through nutrition
Building muscle doesn’t just come from what happens in the gym. In fact, the fuel you give yourself before and after each session may be the most important aspect. Protein-rich foods form the backbone of this process, giving your muscles what they need to repair and grow.
If you don’t already, try to add foods like the following into your workout diet:
- Chicken breast: Lean, high-quality protein that supports recovery.
- Salmon: Omega-3 fats to ease inflammation and aid repair.
- Eggs: Complete protein with the amino acids your body needs for growth.
- Greek yoghurt: A balance of protein and carbs that helps muscles refuel.
Also, nutrients such as creatine, zinc, and magnesium play an important role in maintaining strength and muscle function. Combined with essential supplements for men, this balance can create a well-rounded approach to recovery and performance.
Longevity and disease prevention
As you may know or have experienced, diseases such as heart disease and high blood pressure are some of the most common men’s health issues. A balanced diet helps to reduce these common risks, allowing you to live longer and improve overall health. So, to risk sounding like a parent, it’s important to eat your vegetables!
Here are some nutritional options for longevity and disease prevention:
- Leafy greens, as they are full of vitamins that keep your heart and brain healthy.
- Berries, as they are packed with antioxidants that protect cells from damage.
- Olive oil, because it contains healthy fats that support cholesterol balance.
- Tomatoes, as they are rich in lycopene for prostate and skin health.
Men’s health supplements and male vitamins can also play a role at any age, helping to fill nutritional gaps and keep your body performing at its best.
FAQs about men’s health and nutrition
How can men support heart health through nutrition?
Men can protect their heart health by focusing on whole foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Keeping meals balanced with complex carbohydrates and unsaturated fats helps circulation. Plus, prioritising foods that lower inflammation, like nuts and olive oil, supports long-term heart function. Also, reducing salt and prioritising fibre-rich meals helps maintain healthy cholesterol and blood pressure levels.
What foods should men cut back on for better health?
Cutting back on processed meats and foods high in saturated or trans fats supports better health. Limiting takeaway meals and excess alcohol can also help maintain a healthy weight.
Your diet affects everything, from how much energy you have in the morning to how well you recover after a workout. Getting it right means giving your body the balance it needs to stay healthy for the long run.
But if your lifestyle doesn’t give you the time to sit down and figure all this out, it might be time to seek a helping hand.
If you’re ready to feel better but aren’t sure where to start, Nutritionist Resource makes it simple. Our platform connects you with qualified nutritionists who provide personalised support tailored to your health goals – whether that’s boosting energy, building strength, or supporting long-term wellbeing. You can trust that every expert listed is a genuine professional, ready to guide you with confidence.
Ideally, interventions are informed by functional testing that establishes your personal baselines and personal history, since hormones exhibit significant variation between people. What is normal for one man in good health can be abnormal and drive symptoms for another.
Working with a professional can ensure the choices you make are those most likely to deliver positive, real-world changes for your personal physiology, lifestyle, and needs.Benjamin Richardson, Nutritional Therapy Practitioner