Why Men Need Fats (the right fats, that is)

Men and Healthy Fats

Men often like to think they’re invincible, but that’s usually not true. (Sorry, guys.) In fact, on most parameters of health, women have men beat. Yet most people agree the gender gap is largely cultural and not genetic — in other words, you have some control here, fellas. Eating your veggies, working out, and getting enough sleep are all key. But so is getting quality fat.

A big fat lie

Fats have gotten a bad rap since the low-fat craze of the 80s and 90s, but fat is an important nutrient everyone needs, just like protein and carbs. The catch is you need to eat the right fats. As you can probably guess, the fats in a bag of chips or a doughnut — trans fats — are not the kind you want.

So which fats are healthy? Monounsaturated fats, found in olive oil, and polyunsaturated fats, found in nuts, seeds, and oily fish like salmon. Importantly, these fats have special benefits for men.

4 fats that benefit men

  • Omega-3 fatty acids, found in fatty fish and flax seed oil, promote overall health and vitality for both men and women. However, Omega 3s have special benefits for men, because they support men’s sexual health.*[1]
  • Phytosterols are constituents of plants that are structured like cholesterol. As a result, they compete with it for absorption and displace it, so cholesterol ends up being excreted from the body instead of absorbed.*[2] Phytosterols are also thought to help speed recovery after exercise and improve athletic performance.*[3]
  • Pumpkin seed oil is an especially good source of phytosterols and is also a friend to the prostate.*[4] A 2014 study in Korean men found that pumpkin seed oil supported prostate health and a healthy urinary flow.*[5]
  • Phospholipids are present in nearly every part of your body, including your internal organs. Because they are key components of cell membranes, phospholipids support cellular health throughout your entire body.*[6]

Add these four fats to your diet, guys, and you may just catch up with the ladies on the health front.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.


[1] Minguez-Alcaron L, et al. Asian J Androl. 2017 Mar-Apr 19(2): 184-190.

[2] Law M. BMJ. 2000;320:861-864.

[3] Ahrendt D. American Family Physician. 2001 Mar 1;63(5):913-923. https://www.aafp.org/afp/2001/0301/p913.html

[4] Schiebel-Schlosser G, Friederich M. Zeits Phytother 1998;19:71–6.

[5] Hong H, Kim, C-S, Maeng S. Nutr Res Pract. 2009 Winter; 3(4):323-327.

[6] Küllenberg D, et al. Lipids Health Dis. 2012 Jan 5;11:3.