In this article, we explore the nutritional needs of men. While everyone needs nutrients to support healthy body functions, men have some distinct nutritional needs[1]. The amount of nutrients men need also changes with age.[2]

What nutrients do men need?

A healthy, nutrient-rich diet can help reduce the risk of chronic diseases like heart disease and diabetes.[3] All nutrients play important roles, but the following 4 nutrients are especially important to men’s health:

1. Protein

Protein is a key to building healthy muscles, organs, bones, and hair.[4] This nutrient also gives you energy, keeps you feeling full, and helps make antibodies that fight illness.[5]

How much protein do men need?

Determining protein needs requires a little math. The Recommended Dietary Allowance (RDA) reflects the average daily amount of nutrients needed to meet the dietary needs of most healthy people. The RDA for protein for adults is 0.36 grams of protein per each pound of body weight (or 0.8 grams of protein per each kilogram of body weight). To determine your unique protein needs, multiply your body weight in pounds by 0.36 grams. If you weigh 200 pounds, you should aim for 72 grams of daily protein (200 times 0.36 is 72).[6]

But a man’s protein needs can vary, depending on age and physical activity.[7] Men of any age who regularly lift weights or train for athletic events may need more protein to build muscle mass and fuel these activities.[8]

Everyone starts to lose muscle starting around age 40.[9] To help maintain muscle, you may need an additional 1 to 1.2 grams of protein per every 22 pounds.[10] A person who weighs 200 pounds should aim for a minimum of 73 grams of protein per day.

Foods high in protein

Healthy higher-protein foods include:[11]

  • Unprocessed, lean cuts of beef, lamb, and pork
  • Poultry, salmon, and seafood
  • Eggs and dairy products
  • Legumes (beans, peas, and lentils)
  • Nuts, seeds and nut and seed butters
  • Tofu and soy products
  • Whole grains, such as quinoa

2. Fiber

Fiber does more than prevent constipation.[12] Getting enough fiber in your diet may also help:

  • Protect your heart by lowering cholesterol, blood pressure, and inflammation[13]
  • Promote a healthy weight by helping you feel full longer after meals [14]
  • Reduce the risk of certain cancers[15]
  • Helps with blood sugar control, particularly helpful for people with diabetes and prediabetes.

How much fiber do men need?

Men should aim for about 14 grams of fiber for every 1,000 daily calories.[16] The RDA of daily fiber decreases slightly with age because your ability to digest food naturally slows down.[17] The U.S. Department of Agriculture (USDA) Dietary Guidelines for Americans (2020-2025) recommend:[18]

  • 34 grams of daily fiber for men ages 19 to 30
  • 31 grams of daily fiber for men ages 31 to 50
  • 28 grams of daily fiber for men over 51

Foods high in fiber

The American Society for Nutrition estimates that only 5% of men get enough fiber every day.[19] You can get more fiber in your diet by eating more:[20]

  • Fresh fruits and vegetables
  • Legumes
  • Nuts and seeds
  • Whole grains and whole-grain products

3. Magnesium

Magnesium helps promote healthy levels of testosterone, a hormone important for strong bones and muscles.[21] Testosterone is also important for male sexual development and sex drive (libido).[22] Testosterone levels gradually drop about 1% each year after age 40.[23]

How much magnesium do men need?

Men should get 400 to 420 milligrams of magnesium per day.[24] But more than half of all Americans don’t get enough of this mineral.[25]

Foods high in magnesium

Good sources of magnesium include:[26]

  • Dairy products, including milk and yogurt
  • Dark green, leafy vegetables, such as spinach
  • Fish, poultry, and beef
  • Fortified foods like cereal
  • Legumes
  • Nuts and seeds
  • Whole grains

4. Zinc

Zinc may help prevent an enlarged prostate and shrink a swollen prostate gland.[27] The chances of developing an enlarged prostate (also called benign prostatic hyperplasia or BPH) increase with age.[28] More than half of all men will have an enlarged prostate by age 60.[29] The condition affects 9 in 10 men by age 85.[30]

How much zinc do men need?

Most men meet the RDA of 11 milligrams of zinc per day.[31] But certain digestive disorders like Crohn’s disease and ulcerative colitis can affect the body’s ability to absorb zinc.[32] People who follow vegan or vegetarian diets may also be deficient in zinc.[33]

Foods high in zinc

Good sources of zinc include:[34]

  • Lean Beef and poultry
  • Dairy products, such as milk and yogurt
  • Eggs
  • Fortified foods like cereal
  • Legumes
  • Seafood, including oysters, crabs, fish, and lobster
  • Whole grains

In summary: Smart food choices can help meet men’s nutritional needs

A well-balanced diet that includes fruits and vegetables can provide many of the nutrients you need for good health.[35] If you have concerns about nutritional deficiencies, talk to your health care provider or a registered dietitian. These experts can evaluate your diet and recommend changes to support your health. They may also recommend dietary supplements, if needed.

Now that you know more about the nutrients men need, you may be curious about how to make smart shopping choices. The Sincerely Health nutrition tools in the grocery app can help.

You can start by downloading the grocery app. You’ll save $10 on groceries* for creating an account. Next, create a personalized Sincerely Health nutrition profile to receive 1,000 points*.

Your nutrition profile allows you to:

  • Set specific nutrition goals.
  • Earn 10 points for items you purchase for a maximum 100 points per order (that’s 10 items at 10 points each).*

FAQs about men’s nutritional needs

What role does protein play in men’s health?

Protein helps build healthy muscles, organs, bones, and hair.[36] This nutrient also gives you energy, keeps you feeling full, and helps make antibodies that fight illness.[37]

What role does fiber play in men’s health?

Fiber helps fill you up, prevents constipation, and has heart-protective benefits like lowering blood pressure and cholesterol.[38]

What role does magnesium play in men’s health?

Magnesium helps promote healthy levels of testosterone, a hormone that helps build strong bones and muscles.[39] Testosterone is also important for a healthy sex drive.[40]

What role does zinc play in men’s health?

Zinc contributes to healthy testosterone levels and helps prevent or shrink an enlarged prostate gland.[41]

Sign up for Sincerely Health and create a nutrition profile to help you get healthy today!

[1] Houston Methodist. 15 Fitness and Nutrition Tips Just for Men. Last reviewed June 29, 2023. https://www.houstonmethodist.org/blog/articles/2023/jun/15-fitness-nutrition-tips-just-for-men/

[2] Office of Disease Prevention and Health Promotion. Nutrition as We Age: Healthy Eating With the Dietary Guidelines. Last reviewed July 20, 2021. https://odphp.health.gov/news/202107/nutrition-we-age-healthy-eating-dietary-guidelines

[3] Centers for Disease Control and Prevention. Preventing Chronic Diseases: What You Can Do Now. Last reviewed May 15, 2024. https://www.cdc.gov/chronic-disease/prevention/index.html  

[4] Atrium Health. A Building Block for Good Health: The Benefits of Protein. Last reviewed February 22, 2024. https://atriumhealth.org/dailydose/2024/02/22/a-building-block-for-good-health-the-benefits-of-protein

[5] British Journal of Nutrition. Amino Acids and Immune Function. Last reviewed August 1, 2007. https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/amino-acids-and-immune-function/B1A9C1587A8602613F6447BA8404D8E1; Atrium Health. A Building Block for Good Health: The Benefits of Protein. Last reviewed February 22, 2024. https://atriumhealth.org/dailydose/2024/02/22/a-building-block-for-good-health-the-benefits-of-protein

[6] Harvard Health Publishing. How Much Protein Do You Need Every Day? Last reviewed June 22, 2023. https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096

[7] Mayo Clinic Health System. Are You Getting Enough Protein? Last reviewed November 27, 2024. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/are-you-getting-too-much-protein

[8] Mayo Clinic Health System. Are You Getting Enough Protein? Last reviewed November 27, 2024. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/are-you-getting-too-much-protein

[9] Mayo Clinic Health System. Are You Getting Enough Protein? Last reviewed November 27, 2024. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/are-you-getting-too-much-protein

[10] Mayo Clinic Health System. Are You Getting Enough Protein? Last reviewed November 27, 2024. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/are-you-getting-too-much-protein

[11] Harvard T.H. Chan School of Public Health. Protein. https://nutritionsource.hsph.harvard.edu/what-should-you-eat/protein/

[12] Harvard T.H. Chan School of Public Health. Protein. https://nutritionsource.hsph.harvard.edu/what-should-you-eat/protein/

[13] American Society for Nutrition. Most Americans Are Not Getting Enough Fiber in Our Diets. Last reviewed June 9, 2021. https://nutrition.org/most-americans-are-not-getting-enough-fiber-in-our-diets/; Cureus. The Relationship Between Dietary Fiber Intake and Blood Pressure Worldwide: A Systematic Review.Last reviewed September 28, 2023. https://pmc.ncbi.nlm.nih.gov/articles/PMC10612139/; Harvard T.H. Chan School of Public Health. The Facts on Fiber. Last reviewed November 1, 2024. https://www.health.harvard.edu/nutrition/the-facts-on-fiber

[14] Harvard T.H. Chan School of Public Health. The Facts on Fiber. Last reviewed November 1, 2024. https://www.health.harvard.edu/nutrition/the-facts-on-fiber; Cleveland Clinic. How Much Fiber You Need and Why It Matters. Last reviewed March 14, 2023. https://health.clevelandclinic.org/fiber

[15] Harvard T.H. Chan School of Public Health. The Facts on Fiber. Last reviewed November 1, 2024. https://www.health.harvard.edu/nutrition/the-facts-on-fiber; Cleveland Clinic. How Much Fiber You Need and Why It Matters. Last reviewed March 14, 2023. https://health.clevelandclinic.org/fiber

[16] Harvard T.H. Chan School of Public Health. The Facts on Fiber. Last reviewed November 1, 2024. https://www.health.harvard.edu/nutrition/the-facts-on-fiber; Cleveland Clinic. How Much Fiber You Need and Why It Matters. Last reviewed March 14, 2023. https://health.clevelandclinic.org/fiber

[17] Novant Health. 5 things you may be getting wrong about dietary fiber. Last reviewed December 16, 2022. https://www.novanthealth.org/healthy-headlines/5-things-you-may-be-getting-wrong-about-dietary-fiber

[18] USDA Dietary Guidelines for Americans, 2020-2025 (page 146). https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf; Cleveland Clinic. How Much Fiber You Need and Why It Matters. Last reviewed March 14, 2023. https://health.clevelandclinic.org/fiber

[19] American Society for Nutrition. Most Americans Are Not Getting Enough Fiber in Our Diets. Last reviewed June 9, 2021. https://nutrition.org/most-americans-are-not-getting-enough-fiber-in-our-diets/

[20] Harvard T.H. Chan School of Public Health. The Facts on Fiber. Last reviewed November 1, 2024. https://www.health.harvard.edu/nutrition/the-facts-on-fiber; Cleveland Clinic. How Much Fiber You Need and Why It Matters. Last reviewed March 14, 2023. https://health.clevelandclinic.org/fiber

[21] International Journal of Endocrinology. The Interplay between Magnesium and Testosterone in Modulating Physical Function in Men. Last reviewed March 3, 2014. https://pmc.ncbi.nlm.nih.gov/articles/PMC3958794/; Cleveland Clinic. Testosterone. Last updated September 1, 2022. https://my.clevelandclinic.org/health/articles/24101-testosterone; Houston Methodist. 15 Fitness and Nutrition Tips Just for Men. Last reviewed June 29, 2023. https://www.houstonmethodist.org/blog/articles/2023/jun/15-fitness-nutrition-tips-just-for-men/

[22] Cleveland Clinic. Testosterone. Last updated September 1, 2022. https://my.clevelandclinic.org/health/articles/24101-testosterone

[23] Harvard Health Publishing. Testosterone, Aging and the Mind. Last reviewed January 1, 2008. https://www.health.harvard.edu/newsletter_article/testosterone_aging_and_the_mind; Cleveland Clinic. Testosterone. Last updated September 1, 2022. https://my.clevelandclinic.org/health/articles/24101-testosterone; Mayo Clinic. Male Menopause: Myth or Reality? Last reviewed May 24, 2022. https://www.mayoclinic.org/healthy-lifestyle/mens-health/in-depth/male-menopause/art-20048056

[24] National Institutes of Health Office of Dietary Supplements. Magnesium. Last reviewed March 22, 2021. https://ods.od.nih.gov/factsheets/Magnesium-Consumer/; Harvard T.H. Chan School of Public Health. Magnesium. Last reviewed March 2023. https://nutritionsource.hsph.harvard.edu/magnesium/#

[25] UCLA Health. Are You Getting Enough Magnesium? Last reviewed June 23, 2023. https://www.uclahealth.org/news/article/are-you-getting-enough-magnesium

[26] National Institutes of Health Office of Dietary Supplements. Magnesium. Last reviewed March 22, 2021. https://ods.od.nih.gov/factsheets/Magnesium-Consumer/; Harvard T.H. Chan School of Public Health. Magnesium. Last reviewed March 2023. https://nutritionsource.hsph.harvard.edu/magnesium/#

[27] Rush MD Anderson. Protecting the Prostate. https://www.rush.edu/news/protecting-prostate

[28] Harvard Health Publishing. The Growing Problem of an Enlarged Prostate Gland. Last reviewed 2024. https://www.health.harvard.edu/mens-health/the-growing-problem-of-an-enlarged-prostate-gland

[29] Harvard Health Publishing. The Growing Problem of an Enlarged Prostate Gland. Last reviewed 2024. https://www.health.harvard.edu/mens-health/the-growing-problem-of-an-enlarged-prostate-gland

[30] Harvard Health Publishing. The Growing Problem of an Enlarged Prostate Gland. Last reviewed 2024. https://www.health.harvard.edu/mens-health/the-growing-problem-of-an-enlarged-prostate-gland

[31] National Institutes of Health Office of Dietary Supplements. Zinc. Last reviewed October 4, 2022. https://ods.od.nih.gov/factsheets/Zinc-Consumer/

[32] National Institutes of Health Office of Dietary Supplements. Zinc. Last reviewed October 4, 2022. https://ods.od.nih.gov/factsheets/Zinc-Consumer/

[33] National Institutes of Health Office of Dietary Supplements. Zinc. Last reviewed October 4, 2022. https://ods.od.nih.gov/factsheets/Zinc-Consumer/

[34] National Institutes of Health Office of Dietary Supplements. Zinc. Last reviewed October 4, 2022. https://ods.od.nih.gov/factsheets/Zinc-Consumer/

[35] World Health Organization. Healthy Diet: Keys to Eating Well. Last reviewed October 26, 2020. https://www.who.int/news-room/questions-and-answers/item/healthy-diet-keys-to-eating-well

[36] Atrium Health. A Building Block for Good Health: The Benefits of Protein. Last reviewed February 22, 2024. https://atriumhealth.org/dailydose/2024/02/22/a-building-block-for-good-health-the-benefits-of-protein

[37] Atrium Health. A Building Block for Good Health: The Benefits of Protein. Last reviewed February 22, 2024. https://atriumhealth.org/dailydose/2024/02/22/a-building-block-for-good-health-the-benefits-of-protein

[38] Harvard T.H. Chan School of Public Health. The Facts on Fiber. Last reviewed November 1, 2024. https://www.health.harvard.edu/nutrition/the-facts-on-fiber; American Society for Nutrition. Most Americans Are Not Getting Enough Fiber in Our Diets. Last reviewed June 9, 2021. https://nutrition.org/most-americans-are-not-getting-enough-fiber-in-our-diets/; Cureus. The Relationship Between Dietary Fiber Intake and Blood Pressure Worldwide: A Systematic Review.Last reviewed September 28, 2023. https://pmc.ncbi.nlm.nih.gov/articles/PMC10612139/

[39] International Journal of Endocrinology. The Interplay between Magnesium and Testosterone in Modulating Physical Function in Men. Last reviewed March 3, 2014. https://pmc.ncbi.nlm.nih.gov/articles/PMC3958794/; Cleveland Clinic. Testosterone. Last updated September 1, 2022. https://my.clevelandclinic.org/health/articles/24101-testosterone; Houston Methodist. 15 Fitness and Nutrition Tips Just for Men. Last reviewed June 29, 2023. https://www.houstonmethodist.org/blog/articles/2023/jun/15-fitness-nutrition-tips-just-for-men/

[40] International Journal of Endocrinology. The Interplay between Magnesium and Testosterone in Modulating Physical Function in Men. Last reviewed March 3, 2014. https://pmc.ncbi.nlm.nih.gov/articles/PMC3958794/; Cleveland Clinic. Testosterone. Last updated September 1, 2022. https://my.clevelandclinic.org/health/articles/24101-testosterone; Houston Methodist. 15 Fitness and Nutrition Tips Just for Men. Last reviewed June 29, 2023. https://www.houstonmethodist.org/blog/articles/2023/jun/15-fitness-nutrition-tips-just-for-men/

[41] Houston Methodist. 15 Fitness and Nutrition Tips Just for Men. Last reviewed June 29, 2023. https://www.houstonmethodist.org/blog/articles/2023/jun/15-fitness-nutrition-tips-just-for-men/; Rush MD Anderson. Protecting the Prostate. https://www.rush.edu/news/protecting-prostate

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