Section 1: Bades and Male Health: General Presentation
1.1 Definition of dietary supplements and their classification
Biologically active additives (dietary supplements) are concentrates of natural or identical to natural biologically active substances, designed for direct intake with food or introduction into food products in order to enrich the ration with individual food or biologically active substances and their complexes, as well as to maintain the functional activity of organs and organism systems in the physiological boundaries.
Bades are not drugs, and therefore less stringent requirements for evidence of efficiency and safety are presented to them. This, in turn, creates the potential for abuse and the spread of inaccurate information.
Classification of dietary supplements can be carried out according to various signs:
- By composition:
- Vitamin-mineral complexes: contain combinations of vitamins and minerals necessary for the normal functioning of the body.
- Plant preparations: are made on the basis of plant materials (extracts, powders, infusions).
- Probiotics and prebiotics: contain living microorganisms or substances that stimulate the growth of beneficial intestinal microflora.
- Amino acids: contain separate amino acids or their complexes necessary for the synthesis of proteins.
- Fatty acids: contain polyunsaturated fatty acids (omega-3, omega-6), important for the health of the cardiovascular system and brain.
- Enzymes: contain enzymes that improve digestion.
- By the form of release:
- Tablets
- Capsules
- Powders
- Liquids (solutions, syrups)
- By purpose (declared effects):
- To increase potency
- To improve reproductive function
- To increase muscle mass
- To strengthen immunity
- To maintain the health of the prostate gland
- To improve cognitive functions
1.2 Bad regulation: regulatory framework
The regulation of the turnover of dietary supplements in Russia is carried out in accordance with the Federal Law of 02.01.2000 N 29-ФЗ “On the quality and safety of food products” and sanitary-epidemiological rules and standards of SanPiN 2.3.2.1290-03 “Hygienic requirements for the organization of production and turnover of biologically active food additives (BAD)”.
The main requirements for dietary supplements are:
- State registration: Dad should be registered in Rospotrebnadzor before entering sale.
- Compliance with safety requirements: Dad must comply with the established hygienic standards for the content of toxic substances, microorganisms and other dangerous factors.
- Marking: Bad marking should contain complete and reliable information about the composition, purpose, method of application, contraindications and other important information.
It is important to understand that state registration of dietary supplements is not a guarantee of its effectiveness. It only confirms that the product meets safety requirements.
1.3 Popular dietary supplements for men: market review
The market for men offers a wide range of products aimed at solving various health problems. The most popular categories include:
- Dietary supplement to increase potency: They contain aphrodisiac (plant extracts, amino acids), stimulating sexual function. Examples: Evricoma extract Long-leaved (Tongkat Ali), Yohimbe extract, L-Arginine, zinc.
- Bades to improve reproductive function: contain vitamins, minerals and amino acids necessary for normal spermatogenesis and increased fertility. Examples: vitamin E, selenium, zinc, folic acid, L-carnitine.
- Bades to increase muscle mass: contain proteins, amino acids (BCAA, creatine) and other substances that contribute to the growth and restoration of muscles.
- Bades to maintain the health of the prostate gland: They contain plant extracts (palm extract, African plum cortex extract), zinc and other substances that help reduce inflammation and improve the function of the prostate gland.
- Bades to increase energy and endurance: contain adaptogens (ginseng extract, eleutherococcus extract) and other substances that increase the body’s resistance to stress and physical exertion.
- Bades to improve cognitive functions: Contain nootropics (ginkgo biloba extract, Bakop Monier), choline and other substances that improve memory, concentration of attention and other cognitive functions.
It is important to note that the effectiveness of many dietary supplements for men has not been proven during clinical research. Before using any dietary supplement, it is recommended to consult a doctor.
Section 2: Bades to increase potency: analysis of compositions and evidence base
2.1 Tongkat Ali (eurecoma long -leaved): mechanism of action and research
Tongkama Longifolia, also known as the Malaysian ginseng, is a plant traditionally used in Southeast Asia to increase libido, improve sexual function and increase muscle mass.
The alleged mechanism of action:
- Increase in testosterone levels: Tongkat Ali contains compounds that can stimulate the production of testosterone in Leydig’s cells located in the testicles. This occurs due to blocking the transformation of testosterone into estradiol (female sex hormone) and reducing the level of globulin connecting sex hormones (GSPG), which leads to an increase in free testosterone.
- Reducing the level of cortisol: Tongkat Ali can reduce the level of cortisol, stress hormone, which can negatively affect the sexual function and testosterone level.
- Improving spermatogenesis: Some studies show that Tongkat Ali can improve sperm quality, increase the number of spermatozoa and increase their mobility.
Evidence base:
- Some clinical studies have shown that Tongkat Ali can improve sexual function, increase libido and increase testosterone levels in men with low testosterone or erectile dysfunction.
- However, most studies have a small number of participants and a short -term observation period. More large -scale and long -term studies are needed to confirm the effectiveness of Tongkat Ali and determine the optimal dosage.
- In one study, it was shown that Tongkat Ali can improve sports results, increase muscle mass and strength. However, these results also require confirmation in further research.
2.2 Yochimba: risks and advantages
Yochimba is an extract of the African tree of the Johmbe. It contains an alkaloid yochimbin, which has an alpha-2-adrenal-blocking effect.
The mechanism of action:
- Blocking alpha-2-adrenergic receptors: Yochimbin blocks alpha-2-adrenergic receptors, which are in the smooth muscles of the penis and regulate blood flow to it. Blocking these receptors leads to vascular expansion and improving erection.
- Increasing the level of norepinephrine: Yochimbin can increase the level of norepinephrine, neurotransmitter, which is involved in the regulation of sexual excitement.
Evidence base:
- Some studies have shown that yochimbin can be effective in the treatment of erectile dysfunction, especially in men with psychogenic erectile dysfunction (associated with stress, anxiety or depression).
- However, yochimbin can cause serious side effects, such as increasing blood pressure, rapid heartbeat, anxiety, insomnia, headache and nausea.
- Yohimbin is contraindicated for men with cardiovascular diseases, high blood pressure, anxiety disorders and kidney diseases or liver.
2.3 L-Arginine: role in erectile function and sports
L-Arginine is an amino acid that plays an important role in the synthesis of nitrogen oxide (No). Nitrogen oxide is a vasodilator, that is, it expands blood vessels, improving blood flow.
The mechanism of action:
- Nitrogen oxide synthesis: L-Arginine is the predecessor of nitrogen oxide. Under the influence of the NO-syntase enzyme, L-Arginine turns into nitrogen oxide.
- Expansion of blood vessels: Nitrogen oxide relaxes the smooth muscles of the blood vessels, which leads to their expansion and improve blood flow, including in the penis.
Evidence base:
- Some studies have shown that L-arginine can be effective in the treatment of erectile dysfunction, especially in combination with other drugs such as pycnogenol (pine cortex extract).
- L-Arginine is also popular in sports, as it is believed that it improves blood flow in the muscles, increases the delivery of oxygen and nutrients, which helps to improve sports results.
- However, studies on the use of L-Arginine in sports provide conflicting results. Some studies have shown that L-Arginine can improve endurance and strength, while other studies have not revealed any significant effects.
2.4 Other ingredients in dietary supplements for potency: guarana, percian poppy, ginseng, zinc
In addition to the above ingredients, other substances often include other substances, such as::
- Guarana: Contains caffeine, which stimulates the nervous system and can increase energy and libido.
- Maka Peruvian: It is considered an aphrodisiac and can improve sexual function and fertility.
- Ginseng: Adaptogen, which can increase energy, endurance and improve the general state of health.
- Zinc: It is necessary for the normal production of testosterone and the functioning of the reproductive system.
The evidence base for the effectiveness of these ingredients regarding increased potency is often limited. Additional studies are needed to confirm their effectiveness and safety.
Section 3: Bades to improve reproductive function: Focus on spermatogenesis
3.1 Vitamins and minerals necessary for spermatogenesis: vitamin E, selenium, zinc, folic acid
Spermatogenesis is a complex process of sperm formation in testicles. For normal spermatogenesis, various vitamins and minerals are needed.
- Vitamin E: It is an antioxidant that protects sperm from damage to free radicals. Vitamin E deficiency can lead to a decrease in sperm mobility and worsening fertility.
- Selenium: It is a component of the enzyme glutathioneperoxidase, which is also an antioxidant and protects sperm from damage. Selena deficiency can lead to a decrease in sperm quality.
- Zinc: It is necessary for the normal production of testosterone and the functioning of the reproductive system. Zinc deficiency can lead to a decrease in the number of sperm and the deterioration of their mobility.
- Folic acid: plays an important role in the synthesis of DNA and RNA necessary for cell division and sperm formation. Folic acid deficiency can lead to a decrease in the number of sperm and an increase in the number of sperm with an abnormal structure.
3.2 L-carnitine: role in the energy metabolism of sperm
L-carnitine is an amino acid that plays an important role in the energy metabolism of cells, including spermatozoa.
The mechanism of action:
- Fatty acid transport: L-carnitine transports fatty acids to mitochondria, where they are used to produce energy. Spermatozoa needs a large amount of energy for the movement and fertilization of the egg.
- Protection against oxidative stress: L-carnitine can also have an antioxidant effect and protect sperm from damage to free radicals.
Evidence base:
- Some studies have shown that L-carnitine can improve sperm quality, increase the number of spermatozoa and increase their mobility.
- However, more large-scale and long-term studies are needed to confirm the effectiveness of L-carnitine and determine the optimal dosage.
3.3 Coenzym Q10 (COQ10): antioxidant protection and mobility of sperm
Coenzym Q10 (COQ10) is a vitamin -like substance that plays an important role in the energy metabolism of cells and is a powerful antioxidant.
The mechanism of action:
- Participation in energy exchange: COQ10 is involved in the transport of electrons in mitochondria where ATP synthesis (adenosine triphosphate), the main source of energy for cells occurs.
- Antioxidant Protection: COQ10 protects cells from damage by free radicals, including spermatozoa.
Evidence base:
- Some studies have shown that COQ10 can improve sperm quality, increase the number of spermatozoa and increase their mobility.
- However, more large -scale and long -term studies are needed to confirm the effectiveness of COQ10 and determine the optimal dosage.
3.4 Other components of dietary supplements for fertility: Selenium, Glutation, N-acetylcystein (NAC)
In addition to the above ingredients, other antioxidants, such as::
- Selenium: As already mentioned, it is a component of the enzyme glutathioneperoxidase, which protects sperm from damage.
- Glutathione: It is a powerful antioxidant that is involved in the detoxification of the body and protect the cells from damage.
- N-Acetylcistein (NAC): It is the precursor of glutathione and also has antioxidant properties.
These antioxidants can help protect sperm from damage to free radicals and improve their quality. However, additional studies are needed to confirm their effectiveness and safety.
Section 4: Bades to increase muscle mass: proteins, amino acids and creatine
4.1 Protein additives: serum protein, casein, soy protein
Protein additives are a popular tool for increasing muscle mass and recovery after training. There are several types of protein additives, each of which has its own characteristics:
- Wastein protein: It is quickly absorbed and contains all the necessary amino acids. Ideal for reception after training for muscle restoration.
- Casein: Slowly absorbed and provides prolonged intake of amino acids into the muscles. Ideal for admission before bedtime.
- Soy protein: Plant protein, which contains all the necessary amino acids. Suitable for vegetarians and vegan.
The mechanism of action:
- Employment amino acids: Protein additives provide the body with the necessary amino acids for the synthesis of muscle proteins.
- Muscle restoration: Amino acids help restore damaged muscle fibers after training.
- Muscle growth stimulation: Amino acids stimulate the synthesis of muscle proteins, which leads to an increase in muscle mass.
Evidence base:
- Numerous studies have shown that taking protein additives in combination with strength training helps to increase muscle mass and strength.
- The optimal dosage of protein for a set of muscle mass is 1.6-2.2 grams per kilogram of body weight per day.
4.2 Amino acids BCAA: Leucine, isolacin, valin
Amino acids with an extensive chain (BCAA) are leucine, isolacin and valin. They are indispensable amino acids, that is, the body cannot synthesize them independently and should receive them from food or additives.
The mechanism of action:
- Stimulation of muscle protein synthesis: Leucin is a key amino acid to stimulate the synthesis of muscle proteins.
- Reduced muscle destruction: BCAA can reduce the destruction of muscle proteins during training.
- Improving muscle recovery: BCAA can improve muscle recovery after training.
Evidence base:
- Some studies have shown that BCAA intake can help increase muscle mass and strength, as well as improve muscle restoration after training.
- However, other studies have not revealed any significant BCAA effects on muscle growth.
4.3 Creatine: increased strength and power
Creatine is a natural substance contained in the muscles and is used to obtain energy during short, intense exercises.
The mechanism of action:
- Increase in phosphocratin reserves: Creatine increases phosphocratin reserves in the muscles. Phosphocratin is used to quickly restore ATP (adenosine triphosphate), the main source of energy for muscles.
- Increased strength and power: An increase in phosphocratin reserves allows you to perform more repetitions with a large weight and increase power during short, intense exercises.
- Increase in muscle mass: Creatin can help increase muscle mass by increasing muscle hydration and stimulation of muscle protein synthesis.
Evidence base:
- Numerous studies have shown that taking creatine helps to increase strength and power, as well as an increase in muscle mass.
- Creatine is one of the most studied and safe additives to increase muscle mass.
4.4 Other additives for muscle growth: beta-Alanin, HMB, Arginine
In addition to the above additives, there are other substances that can contribute to muscle growth:
- Beta-Alanine: increases the level of carnosine in the muscles, which can improve endurance and reduce fatigue during training.
- HMB (beta-gidroxy beta-methyllbut): Metabolite Leucine, which can reduce the destruction of muscle proteins and contribute to muscle growth.
- Arginine: As already mentioned, it improves blood flow in the muscles, increasing the delivery of oxygen and nutrients.
The evidence base for the effectiveness of these additives regarding muscle growth is less convincing than for protein, BCAA and creatine. Additional studies are needed to confirm their effectiveness and safety.
Section 5: Bades to maintain the health of the prostate gland: myths and reality
5.1 Palm Extract Serenoa: Action and Research Mechanism
Saw Palmetto palm extract is obtained from the fruits of the Serenoa Repens palm. It is widely used to treat symptoms of benign prostate hyperplasia (DHGPZ), also known as the prostate adenoma.
The alleged mechanism of action:
- Inhibiting 5-alpha reductase: Serene palm extract inhibits the 5-alpha reductase enzyme, which turns testosterone into dihydrotestosterone (DGT). DGT plays an important role in the development of the DGPZH. A decrease in the level of DGT can reduce the size of the prostate gland and relieve symptoms of DHPH.
- Anti -inflammatory action: Serene palm extract has an anti -inflammatory effect, which can reduce the inflammation of the prostate gland and alleviate the symptoms of DHPH.
- Blocking alpha-1-adrenergic receptors: Serene palm extract can block alpha-1-adrenergic receptors, which are in the smooth muscles of the prostate gland and bladder. Blocking these receptors relaxes smooth muscles and facilitates urination.
Evidence base:
- Some studies have shown that the serene palm extract can be effective in alleviating the symptoms of DHCH, such as frequent urination, night urination, weak urine stream and difficulty urination.
- However, other studies have not revealed any significant advantages of the serenia palm extract compared to placebo.
- In general, the evidence base for the effectiveness of the Extract of the Serenia palm in the treatment of the DGPZ remains ambiguous.
5.2 African plum cortex extract (Pygeum Africanum): Anti -inflammatory properties
African plum cortex (Pygeum Africanum) is also used to treat the symptoms of DHCH.
The alleged mechanism of action:
- Anti -inflammatory action: African plum cortex extract has an anti -inflammatory effect, which can reduce the inflammation of the prostate gland and relieve symptoms of DGPG.
- Improving the function of the bladder: African plum bark extract can improve the function of the bladder and facilitate urination.
Evidence base:
- Some studies have shown that African plum bark extract can be effective in relieved symptoms of DHCH, such as frequent urination, night urination, weak urine stream and difficulty urination.
- However, more large -scale and long -term studies are needed to confirm the effectiveness of the extract of the African plum cortex and determine the optimal dosage.
5.3 zinc: role in the health of the prostate gland
Zinc is an important mineral for the health of the prostate gland. It is involved in the regulation of cellular growth and differentiation, and also has antioxidant properties.
The mechanism of action:
- Regulation of cellular growth and differentiation: Zinc is involved in the regulation of cellular growth and differentiation in the prostate gland.
- Antioxidant Protection: Zinc protects the prostate cells from damage by free radicals.
- Inhibiting 5-alpha reductase: Some studies show that zinc can inhibit an enzyme of 5-alpha reductase, although to a lesser extent than the extract of the palm of the serenia.
Evidence base:
- Some studies have shown that zinc deficiency may be associated with an increase in the risk of developing DGPZ and prostate cancer.
- Taking zinc can improve the function of the prostate gland and alleviate the symptoms of DHCH.
- However, additional studies are needed to confirm the effectiveness of zinc in the treatment and prevention of prostate diseases.
5.4 Other components of dietary supplements for prostate: lycopine, selenium, vitamin D
In addition to the above ingredients, the composition of dietary supplements to maintain the health of the prostate gland often includes other substances, such as:
- Liquopin: A powerful antioxidant contained in tomatoes and other red fruits and vegetables. It can protect the prostate cells from damage and reduce the risk of developing prostate cancer.
- Selenium: As already mentioned, it is a component of the enzyme glutathioneperoxidase, which protects the cells from damage.
- Vitamin D: He plays an important role in the regulation of cellular growth and differentiation, and can also have an anti -inflammatory effect.
The evidence base for the effectiveness of these ingredients regarding the health of the prostate gland is often limited. Additional studies are needed to confirm their effectiveness and safety.
Section 6: Bades to increase energy and endurance: adaptogens and stimulants
6.1 ginseng: adaptogenic properties and influence on energy
Ginseng is a plant that is traditionally used in Chinese medicine to increase energy, endurance and improve the general state of health. It refers to adaptogens, substances that help the body adapt to stress.
The mechanism of action:
- Hormonal system regulation: Ginseng can regulate the work of the hormonal system, including the hypothalamic-pituitary-adrenal axis (GGNO), which plays an important role in the reaction of the body to stress.
- Improving energy metabolism: Ginseng can improve energy metabolism in cells, increasing the production of ATP (adenosine triphosphate).
- Antioxidant Protection: Ginseng has antioxidant properties that protect the cells from damage to free radicals.
Evidence base:
- Some studies have shown that ginseng can increase energy, endurance and improve cognitive functions.
- However, more large -scale and long -term studies are needed to confirm the effectiveness of ginseng and determine the optimal dosage.
6.2 Eleutherococcus: adaptogen and immunomodulator
Eleutherococcus (Eleutherococcus Senticosus), also known as the Siberian ginseng, is another adaptogen that is used to increase energy, endurance and strengthen immunity.
The mechanism of action:
- Hormonal system regulation: Eleutherococcus can regulate the work of the hormonal system, including GGNO.
- Improving the immune function: Eleutherococcus can stimulate the immune system and increase the body’s resistance to infections.
- Antioxidant Protection: Eleutherococcus has antioxidant properties.
Evidence base:
- Some studies have shown that Eleutherococcus can increase energy, endurance, improve cognitive functions and strengthen immunity.
- However, more large -scale and long -term studies are needed to confirm the effectiveness of Eleutherococcus and determine the optimal dosage.
6.3 guarana: stimulating caffeine effect
Guarana contains caffeine, which is a stimulant of the nervous system.
The mechanism of action:
- Blocking adenosine receptors: Caffeine blocks adenosine receptors in the brain, which leads to an increase in the activity of the nervous system, improving concentration and reduction of fatigue.
- Review of adrenaline: Caffeine stimulates the release of adrenaline, stress hormone, which increases the heart rate, blood pressure and blood glucose.
Evidence base:
- Numerous studies have shown that caffeine can increase energy, improve concentration and reduce fatigue.
- However, caffeine can cause side effects, such as anxiety, insomnia, a rapid heartbeat and an increase in blood pressure.
6.4 L-carnitine: energy exchange and endurance
As already mentioned, L-carnitine plays an important role in the energy metabolism of cells.
The mechanism of action:
- Fatty acid transport: L-carnitine transports fatty acids to mitochondria, where they are used to produce energy.
Evidence base:
- Some studies have shown that L-carnitine can improve endurance and reduce fatigue during physical exertion.
- However, more large-scale and long-term studies are needed to confirm the effectiveness of L-carnitine and determine the optimal dosage.
Section 7: Bad to improve cognitive functions: nootropics and neuroprotectors
7.1 ginkgo biloba: Improving blood circulation of the brain and memory
Ginkgo biloba extract is obtained from the leaves of the ginkgo tree. It is widely used to improve cognitive functions, such as memory, concentration of attention and speed of thinking.
The mechanism of action:
- Improving blood circulation of the brain: Ginkgo biloba expands blood vessels and improves blood circulation in the brain, which increases the delivery of oxygen and nutrients to brain cells.
- Antioxidant Protection: Ginkgo bilobe has antioxidant properties that protect brain cells from damage by free radicals.
- Neuroprotective action: Ginkgo bilobe can have a neuroprotective effect, protecting the brain cells from damage with neurodegenerative diseases.
Evidence base:
- Some studies have shown that ginkgo bilobe can improve memory, concentration and speed of thinking, especially in older people with cognitive impairment.
- However, other studies have not revealed any significant advantages of ginkgo bilobe compared to placebo.
- In general, the evidence base for the effectiveness of ginkgo biloba in improving cognitive functions remains ambiguous.
7.2 Bakopa Monnieri: Improving memory and learning
Bacopa Monnieri is a plant that is traditionally used in Ayurvedic medicine to improve memory, training and cognitive functions.
The mechanism of action:
- Improving the transmission of nerve impulses: Bakop Monier can improve the transmission of nerve impulses in the brain, which helps to improve memory and learning.
- Antioxidant Protection: Bakop Monier has antioxidant properties.
- Neuroprotective action: Bakop Monier can have a neuroprotective effect.
Evidence base:
- Some studies have shown that Bakop Monier can improve memory, training and cognitive functions, especially in healthy people and people with mild cognitive impairment.
- However, more large -scale and long -term studies are needed to confirm the effectiveness of Bakop Monier and determine the optimal dosage.
7.3 Kholin: role in the formation of acetylcholine
Kholin is a vitamin -like substance that is a predecessor of acetylcholine, an important neurotransmitter who is involved in the regulation of memory, training and attention.
The mechanism of action:
- Acetylcholina education: Kholin is necessary for the formation of acetylcholine.
- Improving cognitive functions: Acetylcholine plays an important role in the regulation of memory, training and attention. An increase in the level of acetylcholine can improve cognitive functions.
Evidence base:
- Some studies have shown that the intake of choline can improve memory, training and cognitive functions, especially in people with choline deficiency.
- However, additional studies are needed to confirm the effectiveness of choline and determine the optimal dosage.
7.4 Other nootropics: piracetam, noopepte
In addition to the above ingredients, there are other nootrops that are used to improve cognitive functions:
- Piracetam: One of the first nootropes developed in the 1960s. It is believed that it improves brain blood circulation and metabolism in nerve cells.
- Noopept: Synthetic nootropus, which is structurally similar to piracetams, but is considered more powerful. He can improve memory, training and concentration.
These nootropics can be effective in improving cognitive functions, but they can also cause side effects. Before their use, you need to consult a doctor.
Section 8: risks and side effects of dietary supplements: when you should be careful
8.1 Interaction of dietary supplements with drugs
Dietary supplement can interact with drugs