Bad for men: Features of choice
1. Understanding of dietary supplements and their roles in male health
The dietary supplements, or biologically active additives, are concentrates of natural or identical to the natural biologically active substances intended for direct intake with food or introduction into food products. They are not drugs and are not intended for the treatment of diseases. Their main task is to supplement the diet, replenish the deficiency of the necessary nutrients, maintain the functional activity of organs and systems, increase the body’s resistance to adverse environmental factors and improve overall well -being.
For men, dietary supplements can be especially useful, given the specific needs of the body associated with hormonal background, physical activity, stress and other factors. However, it is important to understand that dietary supplements are not panacea and cannot replace full nutrition, a healthy lifestyle and, if necessary, medical care.
2. Key nutrients for men’s health and appropriate dietary supplements
The male body has specific needs for certain vitamins, minerals and other biologically active substances. Here are the main nutrients that are important for maintaining the health of men, and the corresponding dietary supplements that can help make up for their deficiency:
- Zinc: He plays a key role in the production of testosterone, maintaining the health of the prostate gland and normal reproductive function. Zinc deficiency can lead to a decrease in libido, problems with the fertility and impairment of immunity.
- Bad: Qing Picoline, zinc gluconate, zinc citrate. Zinc Picoline is considered one of the most bioavailable forms.
- Magnesium: It is necessary for the normal functioning of the nervous system, maintaining the health of the heart and blood vessels, regulating blood sugar and improving sleep. Magnesium deficiency is often found in stress, intensive physical exertion and malnutrition.
- Bad: Magnesium citrate, magnesium glycinate, magnesium tronate. Magnesium glycinate and tronate are usually well tolerated and have high bioavailability.
- Vitamin D: It is important for the health of bones, the immune system, maintaining the normal level of testosterone and the prevention of cardiovascular diseases. Vitamin D deficiency is widespread, especially in regions with insufficient sunlight.
- Bad: Vitamin D3 (cholecalciferol). It is advisable to choose dietary supplements with vitamin D3, since this form is better absorbed by the body.
- Vitamin C: A powerful antioxidant that helps protect cells from damage to free radicals, supports the immune system and improves iron absorption.
- Bad: Ascorbic acid, sodium ascorbate, liposomal vitamin C. Liposomal vitamin C has increased bioavailability.
- B vitamins B: It is necessary for the normal operation of the nervous system, energy metabolism and maintenance of the health of the skin and hair.
- Bad: Group B vitamins, methylated forms of group B vitamins (for example, methylpholat, methylcobalamin). Metrated forms of B vitamins are preferable for people with methylation disorders.
- Selenium: It is important for the health of the prostate gland, maintaining normal reproductive function and protecting cells from oxidative stress.
- Bad: Seleenomeininin, sodium selenite. Seleenomeininin is considered a more bio -access form.
- Omega-3 fatty acids: Useful for the health of the heart and blood vessels, brain and joints. They also have anti -inflammatory properties.
- Bad: Fish oil, krill oil, vegetarian sources Omega-3 (for example, algae oil). It is important to choose dietary supplements with a high content of EPA and DHA.
- Coenzim Q10 (COQ10): Participates in the energy metabolism of cells and has antioxidant properties. Especially important to the health of the heart and blood vessels.
- Bad: Kilikhinon, Kilikhinol. Kilikhinol (the restored form COQ10) is considered more bioavailable, especially for people over 40 years old.
- Creatine: Improves strength indicators, endurance and muscle mass. Popular among athletes and people engaged in fitness.
- Bad: Creatine monohydrate, creatine hydrochloride, creatine ethyl ether. Creatine Monohydrate is the most studied and effective form.
- L-Carnitin: Participates in the transport of fatty acids in mitochondria, where they are used to produce energy. It can help improve physical endurance and reduce fatigue.
- Bad: L-Karnitin Tartrap, acetyl-l-carnitine. Acetyl-L-carnitine has additional nootropic properties.
3. Bades to improve sexual function and increase libido
Some dietary supplements can have a positive effect on sexual function and libido in men. It is important to remember that the effectiveness of these dietary supplements can vary depending on the individual characteristics of the body and the causes of a decrease in sexual activity. Before use, it is recommended to consult a doctor.
- Tribulus Terrestris Tribulus: A plant that is traditionally used to increase libido and improve sexual function. It is believed that the tribulus can stimulate the production of testosterone, although scientific data on this subject are contradictory.
- Maka Peruvian (Lepidium Meyenii): The root, which is traditionally used to increase energy, endurance and libido. Studies show that poppy can improve sexual function in men, including erectile dysfunction.
- Ginseng (Panax Ginseng): Adaptogen, which can help improve physical and mental performance, reduce stress and increase libido. Red ginseng is especially effective for improving erectile function.
- L-arginine: Amino acid, which is the predecessor of nitrogen oxide (No). No plays an important role in expanding blood vessels, which can improve the erectile function.
- Yohimbine: Extract of the bark of the tree yochimbe, which can help improve erectile function and increase libido. Yochimbin should be used with caution, as it can cause side effects, such as anxiety, an increase in blood pressure and palpitations.
- Goryanka (Epimedium): A plant containing ikarin, which can help improve erectile function and increase libido. Ikariin acts as FDE-5 inhibitor, like drugs for the treatment of erectile dysfunction.
4. Dietary dietary supplement to maintain the health of the prostate gland
Problems with the prostate gland, such as benign prostate hyperplasia (DGPZ) and prostatitis, are common in men over 40 years old. Some dietary supplements can help maintain the health of the prostate gland and reduce the symptoms of these diseases.
- Saw Palmetto (Serenoa Repens): Serenia palm fruit extract, which is traditionally used to treat DGPS. Saw Palmetto can help reduce symptoms, such as frequent urination, difficulty urination and incomplete emptying of the bladder.
- African pidgeum (Pygeum Africanum): African plum bark extract, which is also used to treat DHCS. Pidgeum can help reduce inflammation in the prostate gland and improve urination.
- Quercetin: Flavonoid, with antioxidant and anti -inflammatory properties. Quercetin can help reduce inflammation in the prostate gland and alleviate the symptoms of prostatitis.
- Liquopin: Carotinoid contained in tomatoes, which has antioxidant properties. Lycopine can help protect the prostate cells from damage by free radicals and reduce the risk of developing prostate cancer.
- Selenium: It is important for the health of the prostate gland and cell protection from oxidative stress.
5. Dietary supplement to increase physical activity and sports results
For men involved in sports and fitness, dietary supplements can be useful to increase physical activity, improve sports results and accelerate recovery after training.
- Creatine: Improves strength indicators, endurance and muscle mass.
- Protein: It is necessary for the restoration and growth of muscles.
- BCAA (amino acids with an extensive chain): Reduce muscle pain and accelerate recovery after training.
- Beta-Alanine: Improves muscle endurance.
- L-Carnitin: Participates in the transport of fatty acids in mitochondria, where they are used to produce energy.
- Caffeine: It stimulates the nervous system and improves physical and mental performance.
- Taurin: Improves cell hydration and reduces muscle cramps.
6. Dietary dietary supplement to improve cognitive functions and reduce stress
Some dietary supplements can help improve cognitive functions, such as memory, concentration and attention, as well as reduce stress and improve mood.
- Omega-3 fatty acids: Useful for the health of the brain and cognitive functions.
- Phosphateidix (PS): Phospholipid, which is an important component of cell membranes of the brain. PS can help improve memory and concentration.
- Ginkgo biloba (Ginkgo Biloba): A plant that can improve blood circulation in the brain and cognitive functions.
- Rhodiola pink (Rhodiola rosea): Adaptogen, which can help reduce stress, improve mood and increase mental performance.
- Ashwaganda (withania somnifera): Adaptogen, which can help reduce stress, improve sleep and increase energy.
- L-theanine: An amino acid that can help reduce stress and improve concentration.
7. Criteria for choosing high -quality dietary supplements
When choosing dietary supplements, it is important to consider the following criteria to ensure their safety and efficiency:
- Reputation manufacturer: Choose dietary supplements from famous and reliable manufacturers who have a good reputation and comply with quality standards.
- Certification: Look for dietary supplements that are certified by independent organizations such as NSF International, USP or Informed-Sport. Certification ensures that the product was tested for compliance with the declared composition, the absence of harmful impurities and compliance with quality standards.
- Composition: Carefully study the composition of the dietary supplement and make sure that it contains enough nutrients you need. Pay attention to the form of nutrients, as some forms are better absorbed by the body than others.
- Dosage: Follow the recommended dosage indicated on the pack of dietary supplements. Do not exceed the recommended dose, as this can lead to undesirable side effects.
- Reviews: Read the reviews of other consumers to find out about their experience of using dietary supplements. However, remember that the reviews can be subjective, and you should not rely only on them.
- Consultation with a doctor: Before taking any dietary supplement, it is recommended to consult a doctor, especially if you have any chronic diseases or take medications. The doctor will help you determine which dietary supplements you need, in what dosage and how they can interact with your medicines.
8. Possible side effects and contraindications
Like any other biologically active substances, dietary supplements can cause side effects in some people. Side effects can vary depending on the type of dietary supplement, dosage and individual characteristics of the body.
The most common side effects of dietary supplements include:
- Digestive disorders: Nausea, vomiting, diarrhea, constipation, bloating.
- Allergic reactions: Skin rash, itching, urticaria, Quincke’s edema.
- Interaction with drugs: Some dietary supplements can interact with medicines by changing their effectiveness or causing undesirable side effects.
- Other side effects: Headache, dizziness, insomnia, nervousness, increased blood pressure.
Bades also have contraindications. It is not recommended to take dietary supplements:
- Children and adolescents: Without consulting a doctor.
- Pregnant and lactating women: Without consulting a doctor.
- People with chronic diseases: Without consulting a doctor.
- People taking medications: Without consulting a doctor.
- With individual intolerance to dietary supplements.
If any side effects occur after taking a dietary supplement, it is necessary to stop taking it and consult a doctor.
9. Proper storage of dietary supplements
Proper storage of dietary supplements is important for maintaining their quality and efficiency. General recommendations for storage of dietary supplements:
- Keep dietary supplements in a dry, cool and dark place inaccessible to children.
- Do not store dietary supplements in the bathroom or in the kitchen, where high humidity and temperature.
- Keep dietary supplements in the original packaging.
- Do not use dietary supplements after expiration of the expiration date.
- Do not store dietary supplements next to medicines or other chemicals.
10. Bad Legislation
The regulation of dietary supplements varies in different countries. In most countries, dietary supplements are not subject to the same strict regulation as drugs. This means that dietary supplement manufacturers are not required to prove their effectiveness or safety before the sale.
In Russia, dietary supplements are regulated by the Federal Law “On the quality and safety of food products” and other regulatory acts. Bades must be registered in Rospotrebnadzor and meet security requirements.
Consumers should be attentive when choosing dietary supplements and take into account possible risks. It is important to choose dietary supplements from reliable manufacturers, observe the recommended dosages and consult a doctor before starting.
11. Marketing tricks and how to avoid them
The dietary supplement market is often crowded with marketing tricks aimed at attracting consumers. It is important to be critical of advertising statements and not trust unreasonable promises.
Here are some common marketing tricks:
- Exaggerated statements about effectiveness: Bades are not medicines and cannot cure diseases. Do not believe advertising statements promising instant getting rid of health problems.
- Using pseudo -scientific terms: Some manufacturers use complex scientific terms to create the impression of the scientific validity of their product. However, this does not always mean that the product is really effective.
- Advertising using photos “before and after”: Photos “before and after” can be fake or edited. Do not rely on them when making a decision on the purchase of dietary supplements.
- Discounts and promotions with a limited validity period: This may be a way to make you buy a dietary supplement that you do not need.
- Positive reviews posted on the manufacturer’s website: The reviews posted on the manufacturer’s website can be fake or written employees of the company.
To avoid marketing tricks, it follows:
- Check information from different sources: Do not trust only the manufacturer’s advertising statements. Look for information about dietary supplements in independent sources, such as scientific articles, expert reviews and consumer reviews.
- Pay attention to the composition and dosage: Make sure that dietary supplement contains the necessary nutrients in sufficient quantities.
- Consult a doctor: Before taking any dietary supplement, it is recommended to consult a doctor.
12. Individual approach to the choice of dietary supplements
The choice of dietary supplements should be individual and take into account your needs, health status, lifestyle and other factors. There is no universal set of dietary supplements that suits all men.
To determine which dietary supplements you need, it is recommended:
- Evaluate your diet: Analyze your diet and determine which nutrients you lack.
- Take into account your lifestyle: If you play sports, you may be useful for dietary supplements to increase physical activity and recovery after training. If you experience stress, you may be useful for dietary supplements to reduce stress and improve mood.
- Consult a doctor: The doctor will help you determine which dietary supplements you need, in what dosage and how they can interact with your medicines.
The choice of dietary supplements is a responsible process that requires an attentive approach. Consider the above factors and do not hesitate to seek advice to specialists.