When you think of men’s health, what comes to your mind? The conversation often revolves around strength, stamina, and vitality—but the foundation for all three is built from within. Hormones, brain chemistry, nutrient levels, and cellular energy production all play a role. The good news? Nature offers powerful allies to help support strong muscles, healthy testosterone, energy levels, cardiovascular function, and reproductive health.
Here are six of the best tools for the job, backed by tradition and modern science!
Ashwagandha: Stress Support Meets Testosterone Power
Ashwagandha, a revered adaptogen in ancient Indian Ayurvedic medicine, is a cornerstone for men seeking to optimize stress resilience, energy, and hormonal balance.
It’s best known for helping balance cortisol, the body’s main stress hormone. Healthy cortisol levels has a downstream effect, supporting better testosterone production. In several human studies, ashwagandha supplementation has been associated with increased testosterone levels, improved sperm quality, and greater physical performance during resistance training.
Top benefits:
- Supports healthy testosterone levels
- Reduces stress and cortisol
- Promotes muscle recovery and energy
Ashwagandha reference studies: Examining the Hormonal and Vitality Effects of Ashwagandha in Aging, Overweight Males:
Examining the effect of Withania somnifera supplementation on muscle strength and recovery:
Maca Root: Endurance, Energy, and Libido
Native to the high Andes mountains of Peru, maca has long been used as a tonic for endurance, fertility, and libido. It’s not a hormone itself but acts as a hormonal modulator, helping the body adapt to what it needs most, especially during periods of fatigue or aging.
Maca is actually a cruciferous vegetable like broccoli, rich in plant sterols, amino acids, vitamin B6, and unique compounds called macamides, which may support stamina and sexual health. Men use maca to support overall vitality, mood, and reproductive performance, without overstimulating the body.
Top benefits:
- Supports energy and endurance
- May enhance libido and reproductive function
- Helps promote hormonal balance
Maca reference studies: Effect of Lepidium meyenii (MACA) on sexual desire
Efficacy and Safety of Maca in Patients with Symptoms of Late-Onset Hypogonadism:
Shilajit: The Ancient Mineral-Rich Powerhouse
Often called “mineral pitch,” shilajit is a sticky, tar-like substance found in the Himalayas, rich in fulvic acid and over 80 trace minerals. It has been used for centuries in Ayurvedic medicine to boost strength, rejuvenation, and male fertility.
Modern research confirms that purified shilajit may support healthy testosterone levels, mitochondrial energy production, and physical performance. Fulvic acid, known in traditional Chinese medicine as “black gold”, enhances nutrient absorption. This makes shilajit a unique tool for increasing vitality at the cellular level.
Top benefits:
- Supports testosterone and fertility
- Enhances mitochondrial energy
- Delivers trace minerals for overall health
Shilajit reference studies: Clinical evaluation of purified Shilajit on testosterone levels in healthy volunteers
Magnesium: The Underrated Men’s Mineral
Magnesium is essential for over 600 biochemical reactions in the body, including muscle function, nerve signaling, and hormone production. Yet many men are deficient due to modern diets and stress. Men require 100mg more magnesium than women do, at least 400mg daily!
Low magnesium has been linked to reduced testosterone, poor sleep, cramps, fatigue, poor bone and heart health, and even mood changes. Supplementing with magnesium can support recovery after workouts, improve deep sleep, and help maintain optimal hormone levels.
Top benefits:
- Supports healthy testosterone and sleep
- Aids in muscle function and recovery
- Helps reduce stress and inflammation
Magnesium references: NIH Health Professional Fact Sheet for Magnesium
Role of Magnesium in Skeletal Muscle Health and Neuromuscular Diseases: A Scoping Review
Dietary Omega-3s: Heart, Brain, and Hormone Support
Animal-sourced Omega-3 fatty acids—particularly EPA and DHA—are crucial for men’s heart health, brain function, and inflammation control. They’re also linked to improved sperm quality and mood regulation!
Since the body can’t produce these essential fats, they must come from the diet. Fatty fish like wild-caught salmon, sardines, mackerel, and anchovies are the best sources. This is often missing in the average man’s diet. Consequently, we have an ongoing cardiovascular crisis, especially among men. One theory is that men suffer more than women because they require higher daily intakes of omega-3s than women. Men must consume 1.5 grams of omega-3s daily for good health, whereas women only need about 1 gram daily.
Top benefits:
- Supports cardiovascular health
- Supports a healthy response to inflammation
- Essential for brain function and mental health
Heart Health
Omega-3 fatty acids have been extensively studied for their cardiovascular benefits. Research indicates that omega-3s can support healthy triglyceride and blood pressure balance, and support overall heart longevity.1 A meta-analysis published in the American Journal of Cardiology found that “Omega-3 supplementation was associated with a significant reduction in coronary heart disease” (Mozaffarian et al., 2005).1
Brain Health
DHA, in particular, is vital for brain health.2 It contributes to the structure of brain cells and has been shown to support cognitive function and reduce the risk of neurodegenerative diseases.2 A study in the Journal of Neurology indicated that “Higher levels of DHA are linked to better cognitive performance among older adults.” (O van de Rest, 2008).2
Mental Health
Omega-3s are also associated with improved mental health outcomes.3 Research suggests that these fatty acids can alleviate symptoms of depression and anxiety.3 A systematic review in Integrative Medicine Research showed that “Among women in the USA, depressed symptoms were examined in relation to intake of omega-3 fatty acids and omega-6 fatty acids. Higher intake of omega-3 fatty acids than omega-6 fatty acids was found to be associated with decreased risk of heightened symptoms of depression.”(Ab Latif Wani, 2015).3
Beef Liver: Nature’s Multivitamin
True pasture-raised Grass-fed Beef liver is one of the most nutrient-dense foods on the planet! It provides highly bioavailable forms of vitamin A, B12, iron, zinc, choline, and CoQ10—nutrients critical for men’s energy, fertility, and mental clarity. It is a complete source of protein, containing 9/9 essential amino acids and 26/28 of all aminos! These are the building blocks of protein in the body.
Beef Liver supports red blood cell production, oxygen transport, liver health, and testosterone synthesis. It’s a foundational food for building strength and maintaining endurance. Just a few servings per week—or a high-quality freeze-dried supplement—can make a noticeable difference.
Top benefits:
- Provides key nutrients for energy, muscle strength, and hormones
- Supports brain and cardiovascular health
- Boosts highly absorbable heme iron and bioavailable B12 levels for nerves & stamina
Build a Strong Foundation, Naturally
Whether you're in your 30s or your 60s, supporting men’s health isn’t about quick fixes or synthetic boosters. It's about giving your body the building blocks it needs to function at its best—physically, mentally, and hormonally.
Ashwagandha, maca, shilajit, magnesium, omega-3s, and beef liver are time-tested allies that can help you stay sharp, strong, and energized.
If you’re ready to take charge of your vitality, start with real, whole nutrients and adaptogens your body can recognize and use.
Because when it comes to men’s health, nature still makes the best tools for the job.
North American Herb & Spice is the #1 trusted source for Men’s Health! Find your edge with us
- Ashwagandha, Maca, Shilajit- ActiMale Men’s Health Master Formula.
- Highest Quality Magnesium- Purely Min 3X Magnesium Complex
- Wild Caught Alaskan Sockeye Salmon- Polar Power
- Pasture Raised Grass Fed New Zealand Beef Liver- Purely Liver
