For a healthy man who isn't trying to lose weight or who isn't a diabetic, 35 micrograms a day should be sufficient. If a man is already diabetic, two hundred mcg a day is recommended and for those who are on a diet, ask his doctor about taking 400 mcg a day. Unrefined whole meal bread, brewer's yeast, liver, lean meats, poultry, eggs and cheese are food sources high in chromium.

Glucosamine
Glucosamine sulfate is another nutrient that is produced naturally in the body but is often in short supply. As a man ages he loses cartilage in his joints, which can lead to pain and stiffness. When taken three times daily, 500 to 1000 mg of glucosamine, made from the shells of crab and lobster, can reduce the damage, prevent the progression of osteoarthritis and is an excellent way to rebuild that lost cartilage. Glucosamine sulfate combined with chondroitin is especially helpful for men with back pain, arthritis and sports injuries.

Vitamin E
Of all of the antioxidants, vitamin E is one of the most potent. It helps in the reduction of heart disease, cancer, Alzheimer's disease and fights the signs of aging. This supplement is also essential in reducing muscle tissue damage caused after exercising. Four hundred international units (IU) a day of natural vitamin E (d-alpha tocopherol) suppresses the action of free radicals, which can damage DNA and RNA. Food sources of vitamin E include wheat germ, soybeans, vegetable oils, broccoli, cabbage and eggs.