Men’s health matters

Targeted support for all aspects of men’s health

When it comes to supporting men’s health, a targeted approach is key. From juggling high-pressure jobs and intense training regimes to navigating hormonal shifts and long-term wellbeing, men face a unique set of challenges at different stages of life. Nutritional therapy, supported by expert advice from your local independent health store, can offer tailored solutions to help men feel and function at their best.

Deirdre Murphy, manager of Horans Health Store in Tralee, Co Kerry, says: “At Horans we know that men’s health needs change throughout life, from maintaining energy and strength to supporting heart, immunity and mental wellbeing. Tailored supplements can help to build a strong foundation for daily vitality.”

Opting for the natural approach
“We are definitely seeing a lot more men in store that are trying natural methods to improve their health,” says Jenna Killeen, owner of Alive and Well health store in Carlow. “There are a lot of studies and research taking place on the positive effects of supplementation, exercise and healthy diet, creating a lot more awareness in the domain. Discussions are happening in gyms, running clubs and even in the workplace about natural ways to improve health. The improvements that can take place by improving your lifestyle and supplementing with vitamins, minerals and herbs can be life-changing.”

Jenna adds: “The main concerns we hear from our male customers are that they are suffering with symptoms such as low energy, sleep disruptions, low mood, weight gain (increased body fat and a reduction in muscle), infertility and erectile dysfunction. All these symptoms can be directly linked to low testosterone.

Men experience a reduction in testosterone levels from age 40 onwards, which is commonly referred to as ‘andropause’. Testosterone levels typically decrease by 1–2% per year from this time onwards. Testosterone can be measured with a simple blood test with your GP. Low levels are typically reflective at 300ng/dl or below, so it is worth getting checked out if you are experiencing any of the above symptoms.”

Supporting a healthy prostate
“Our most common complaint in relation to prostate health is benign Prostatic Hyperplasia (BPH),” says Jenna. “Our top remedy in store for supporting prostate health is saw palmetto. It is a herbal remedy that is anti-inflammatory and a key catalyst in inhibiting the conversion of testosterone to DHT (dihydrotestosterone). DHT in turn contributes to an enlarged prostate. Zinc is also highly concentrated in the prostate and a deficiency can compromise the prostate function. You can supplement directly with zinc or pumpkin seeds or pumpkin seed oil is a natural food source. Zinc is also a mild inhibitor of the enzyme 5-alpha-reductase which converts testosterone to DHT. Lycopene is another powerful antioxidant that is found in tomatoes that also supports a lower risk of BPH and prostate cancer.”

Energy, endurance and effective recovery
“Modern life can take its toll,” says Deirdre. “Nutrients like B vitamins and magnesium help to support energy, metabolism and relaxation, while adaptogenic herbs such as ashwagandha and ginseng are widely used to support the body’s response to everyday stress. A healthy gut influences everything from immunity to energy. Probiotics and prebiotic fibres can help to support digestive balance and overall immune resilience.”

Jenna adds: “The number one supplement we recommend for energy support and exercise recovery is magnesium.

It is a crucial mineral needed for over 300 interactions in the body, and the one mineral that gets easily depleted through stress and hectic lifestyles. We can lose between 10 and 20% of magnesium when exercising through sweat and increased metabolic demand. Taking electrolytes or a magnesium supplement to replenish levels is a great idea or taking an Epsom salt bath for recovery is another wonderful source. Lately we have had a lot of customers taking part in marathons in Dublin and Europe and we highly recommend cordyceps and beetroot juice for these types of endurance events. Cordyceps has multiple benefits, including improving lung capacity and increasing stamina, therefore improving overall race performance. As it is a medicinal mushroom, it will also support immune function throughout these strenuous activities. Beetroot juice has been shown to increase nitric acid levels and is a vasodilator, improving oxygen flow through the body and increasing blood flow to the muscles.

Creatine and protein powders will help with muscle recovery. Creatine, in particular, is shown to be very beneficial in reducing muscle damage and inflammation after intense exercise, resulting in less severe delayed onset muscle soreness (DOMS). Creatine will pull water into muscle cells, creating a muscle-building environment and improving muscle repair. Prioritising sleep, ideally eight hours per night, will also help with making good food choices, managing stress and ensuring sufficient post-exercise recovery.”

Keeping your heart in good shape
“As men grow older, heart health becomes a top priority, and a natural approach can make a meaningful difference,” explains Olive Curran, director and nutritional therapist of PPC in Galway. “A Mediterranean-style diet rich in vegetables, fruit, wholegrains, nuts and oily fish provides powerful cardiovascular support. Oily fish is rich in omega-3 fatty acids, which have been shown to lower triglycerides, reduce cholesterol, regulate heart rate and make blood platelets less sticky, overall improving heart health considerably. According to an IPSOS/MRBI survey, a massive 89% of Irish people are not consuming enough oily fish in their diet, so adding an omega-3 supplement to your daily regime may be warranted. If your cholesterol is high, consider adding plant sterols or red yeast rice into your daily regime, as they are really effective at lowering cholesterol. Ensuring adequate vitamin D is also beneficial for immunity, inflammation balance and cardiovascular function.”

Building healthy habits for life
“Beyond supplements, simple lifestyle habits have a powerful cumulative effect,” says Olive. “Regular exercise, particularly strength training and brisk walking, helps to maintain a healthy weight, improves insulin sensitivity and supports healthy blood pressure. Prioritising sleep, managing stress and limiting alcohol can further improve long-term heart outcomes. Increasing fibre intake, reducing ultra-processed foods and stopping smoking remain among the most effective natural strategies.

Overall, combining targeted nutrition, evidence-based supplements and consistent lifestyle habits offers a strong, natural foundation for lifelong heart health and vitality.”