Several nutrient shortfalls are surprisingly common in men over 40 — a 2024 analysis of national health survey data found 42% of men aged 31–50 had insufficient vitamin D. Deficiency in these nutrients is linked to lower testosterone and reduced sexual health.
Diet doesn't get talked about as much as pills and prescriptions in conversations about male sexual health, but nutrient status has real, documented links to hormone production and sexual function. Here are seven worth knowing about.
1. Zinc
Zinc plays a role in androgen receptor sensitivity and testosterone metabolism. According to the NIH Office of Dietary Supplements, zinc deficiency is associated with hypogonadism in men, and adequate zinc status supports normal reproductive function.
2. Vitamin D
Often called the "sunshine vitamin," Vitamin D functions more like a hormone than a typical vitamin. Men with adequate vitamin D status tend to show better hormonal profiles. Despite this, a 2024 analysis found 42% of US men aged 31–50 had vitamin D insufficiency — a gap worth addressing through diet, sunlight, or supplementation.
3. Magnesium
Magnesium is a cofactor in more than 300 enzyme systems, including those involved in muscle function, sleep quality, and stress regulation — all of which indirectly affect sexual health. An estimated 38% of US men consume less than the recommended amount.
4. Boron
A trace mineral less commonly discussed than zinc or magnesium, boron has been studied for its role in supporting healthy testosterone levels. A controlled study comparing boron supplementation schedules found measurable effects on plasma steroid hormone levels over just one week.
5. Omega-3 Fatty Acids
Found in fish, flaxseed, and fish oil supplements, omega-3s (EPA and DHA) are best known for cardiovascular support — and healthy cardiovascular function is directly tied to the blood flow that underlies sexual performance. The FDA has approved a qualified health claim that omega-3 consumption may reduce coronary heart disease risk.
6. Vitamin B12
B12 supports energy metabolism and nerve function. Deficiency becomes more common with age, particularly in men on certain medications (like long-term metformin users) or with reduced stomach acid — and low energy has an obvious downstream effect on drive and performance.
7. Tongkat Ali (Eurycoma Longifolia)
Not a vitamin or mineral, but a traditional botanical worth including — Tongkat Ali is among the more researched herbal ingredients for testosterone and libido support, with a published meta-analysis showing associations with improved testosterone levels and quality of life in aging men.
The practical takeaway: a varied diet covers most of this ground, but gaps are common — especially for vitamin D and magnesium. Bloodwork is the only reliable way to know if you're actually deficient in any of these; supplementing blindly isn't a substitute for testing.
Where HorseWood Fits
HorseWood includes Boron and Tongkat Ali among its seven ingredients, formulated as part of a broader daily approach to male vitality — alongside, not instead of, a nutrient-conscious diet.
See the Full HorseWood Formula
Seven traditional botanicals and minerals, including Boron and Tongkat Ali.
View IngredientsSources: NIH Office of Dietary Supplements: Zinc, NIH ODS: Vitamin D, NIH ODS: Magnesium, NIH ODS: Omega-3 Fatty Acids, NIH ODS: Vitamin B12, Boron supplementation and plasma steroid hormones, PubMed, Tongkat Ali (Eurycoma longifolia) and testosterone, NIH/PMC.