Natural dietary supplements for men: review
I. Introduction to the world of natural dietary supplements for men:
Natural biologically active additives (dietary supplements) are becoming more and more popular among men who seek to improve their health, increase life tone and maintain the optimal functioning of the body. Unlike synthetic drugs, natural dietary supplements contain components obtained from natural sources, such as plants, herbs, fruits, vegetables, as well as animal products. They are positioned as a safe and effective alternative to traditional methods of treatment and prevention of various diseases.
However, before including any dietary supplements in your diet, it is important to carefully study their composition, the mechanism of action, possible side effects and contraindications, as well as consult a doctor or a qualified specialist in the field of nutrition. It is important to remember that dietary supplements are not drugs and are not intended for the treatment of serious diseases. They serve only a complement to a healthy lifestyle, a balanced diet and regular physical exercises.
In this review, we will consider the most popular and effective natural dietary supplements for men who can help in solving various problems, such as a decrease in libido, deterioration of erectile function, a decrease in testosterone levels, increasing muscle mass, strengthening immunity, improving cognitive functions and increasing the general tone of the body.
II. Bades to improve male health and increase libido:
Decreased libido and deterioration of erectile function are the common problems that men at the age of 40 and older are faced. These problems can be caused by various factors such as stress, fatigue, malnutrition, lack of physical activity, hormonal imbalance and chronic diseases. Natural dietary supplements can help improve male health and increase libido, acting on various mechanisms, such as increasing the level of testosterone, improving blood circulation in the pelvic organs, increasing the sensitivity of nerve endings and a decrease in stress levels.
A. Tribulus Terbulus Terrestris):
Tribulus Terrright is a plant widely used in traditional medicine to treat various diseases, including sexual dysfunction. It is believed that the tribulus terrestrix stimulates the production of luteinizing hormone (LH), which, in turn, stimulates the production of testosterone in the testicles. Studies show that Tertrix tribulus can increase libido, improve erectile function and increase muscle mass in men. However, the research results are contradictory, and additional studies are needed to confirm the effectiveness of the Terertris tribulus.
- The mechanism of action: It stimulates the production of LH, which stimulates the production of testosterone.
- Potential advantages: Improving libido, improvement of erectile function, increase in muscle mass.
- Side effects: Rarely, but disorders of the gastrointestinal tract are possible.
- Dosage: Varies depending on the concentration of the extract. Follow the instructions on the packaging.
B. Maka Peruvian (Lepidium Meyenii):
Maka Peruvian is a root that grows in the Andes, which is traditionally used to increase energy, endurance and fertility. Poppy contains many useful nutrients, including amino acids, vitamins, minerals and glucosinolates. Studies show that poppy can increase libido, improve erectile function and increase the number of sperm in men.
- The mechanism of action: Presumably, affects the hormonal balance and improves blood circulation.
- Potential advantages: Improving libido, improving erectile function, increasing the number of sperm, increase energy.
- Side effects: Rarely, but disorders of the gastrointestinal tract, insomnia are possible.
- Dosage: Usually 1-3 grams per day.
C. Ginseng (Panax Ginseng):
Ginseng is a plant known for its adaptogenic properties, that is, the ability to help the body adapt to stress. Ginseng contains ginzenosides that have antioxidant, anti -inflammatory and immunomodulating properties. Studies show that ginseng can improve erectile function, increase libido and improve cognitive functions.
- The mechanism of action: Improves blood circulation, reduces stress, has antioxidant properties.
- Potential advantages: Improving erectile function, increasing libido, improving cognitive functions, increasing energy.
- Side effects: Insomnia, nervousness, disorder of the gastrointestinal tract.
- Dosage: Varies depending on the type and concentration of ginseng. Follow the instructions on the packaging.
D. Goryanka (epimedium):
Goryanka, also known as the “grass of the lustful goat”, contains Ikariin, a compound that is believed to inhibits phosphodiester 5 (FDE-5), an enzyme that plays a role in the regulation of an erection. Inhibition of FDE-5 leads to an increase in the level of cyclic guanosine monophosphate (CGMF), which relaxes the smooth muscles of the penis and improves the blood flow, which contributes to the erection.
- The mechanism of action: Inhibits FDE-5, increases the level of CGMF, improves blood flow in the penis.
- Potential advantages: Improving erectile function, increased libido.
- Side effects: Dizziness, nausea, vomiting, dry mouth.
- Dosage: Varies depending on the concentration of Ikariin. Follow the instructions on the packaging.
E. L-arginine:
L-Arginine is an amino acid that plays an important role in the synthesis of nitrogen oxide (No). NO is a vasodilator, that is, it expands blood vessels, improving blood flow. Improving blood flow in the penis can improve erectile function.
- The mechanism of action: Participates in synthesis NO, expands blood vessels, improves blood flow.
- Potential advantages: Improving erectile function, reduction of blood pressure.
- Side effects: Disorders of the gastrointestinal tract, nausea, diarrhea.
- Dosage: Usually 3-6 grams per day.
III. Bades to increase testosterone levels:
Testosterone is the main male sex hormone that plays an important role in the development and maintenance of male sexual characteristics, such as muscle mass, bone density, libido and erectile function. With age, the level of testosterone in men is gradually decreasing, which can lead to various problems, such as a decrease in libido, deterioration of erectile function, loss of muscle mass, an increase in fat mass, fatigue and depression. Natural dietary supplements can help increase testosterone levels by stimulating the production of this hormone in testicles or blocking its transformation into estrogens.
A. D-asparaginic acid (D-AA):
D-asparaginic acid is an amino acid that plays a role in the production of testosterone in testicles. Studies show that D-AA can increase the level of testosterone in men, especially in those who have low testosterone levels.
- The mechanism of action: Participates in the production of testosterone in testicles.
- Potential advantages: Increasing testosterone levels, increased muscle mass, increase in libido.
- Side effects: Headache, disorders of the gastrointestinal tract.
- Dosage: Usually 3 grams per day.
B. Zinc:
Zinc is an important mineral that is necessary for the normal operation of the men’s reproductive system. Zinc is involved in the production of testosterone and sperm. Zinc deficiency can lead to a decrease in testosterone levels, a deterioration in fertility and a decrease in libido.
- The mechanism of action: Participates in the production of testosterone and sperm.
- Potential advantages: Improving testosterone levels, improvement of fertility, increase in libido, strengthening immunity.
- Side effects: Disorders of the gastrointestinal tract, nausea, vomiting.
- Dosage: Usually 15-30 mg per day.
C. Vitamin D:
Vitamin D is an important vitamin that is necessary for the health of bones, muscles and the immune system. Vitamin D also plays a role in the production of testosterone. Vitamin D deficiency can lead to a decrease in testosterone levels, a deterioration in bone density and a decrease in immunity.
- The mechanism of action: Participates in the production of testosterone.
- Potential advantages: Increasing testosterone levels, strengthening bones, strengthening immunity, improving mood.
- Side effects: Rarely, but hypercalcemia is possible (excess calcium in the blood).
- Dosage: Varies depending on the level of vitamin D in the blood. Follow the doctor’s recommendations.
D. Fenugreek Extract Extract):
A fencth is a plant that is traditionally used to treat various diseases, including diabetes and a decrease in libido. Claim extract contains compounds that can increase testosterone levels and improve libido.
- The mechanism of action: Presumably, inhibits flavoring (an enzyme that turns testosterone into estrogen).
- Potential advantages: Improving testosterone levels, increased libido, increase in muscle mass.
- Side effects: Disorders of the gastrointestinal tract, a change in the smell of sweat.
- Dosage: Varies depending on the concentration of the extract. Follow the instructions on the packaging.
IV. Bades to increase muscle mass and strength:
Many men seek to increase muscle mass and strength to improve their physical form, increase self -confidence and improve health. Natural dietary supplements can help achieve these goals, supporting protein synthesis, improving recovery after training and increasing energy levels.
A. Creatine:
Creatine is a natural substance that is contained in the muscles and plays an important role in energy metabolism. Creatine helps to increase the level of ATP (adenosine triphosphate), the main source of energy for muscles. Reception of creatine as a dietary supplement can increase muscle mass, strength and endurance.
- The mechanism of action: Increases the level of ATP, improves energy metabolism in muscles.
- Potential advantages: An increase in muscle mass, strength and endurance.
- Side effects: Renovation of fluid, disorder of the gastrointestinal tract.
- Dosage: Usually 3-5 grams per day.
B. BCAA (amino acids with an extensive chain):
BCAA is a group of three amino acids: leucine, isolacin and valine. BCAA play an important role in protein synthesis and muscle restoration after training. Reception of BCAA as a dietary supplement can reduce muscle pain, accelerate recovery and promote muscle growth.
- The mechanism of action: Support the synthesis of protein, reduce muscle decay, improve recovery.
- Potential advantages: Reducing muscle pain, acceleration of recovery, promoting muscle growth.
- Side effects: Rarely, but disorders of the gastrointestinal tract are possible.
- Dosage: Usually 5-10 grams per day.
C. protein powders (serum protein, casein, soy protein):
Protein powders are concentrated protein sources that can help satisfy the body’s need for protein, especially after training. Protein is necessary for muscle growth and restoration. Wheel protein is quickly absorbed, which makes it ideal for reception after training. Casein is absorbed more slowly, which makes it a good option for reception before bedtime. Soy protein is a plant source of protein, which is suitable for vegetarians and vegans.
- The mechanism of action: Provide the body with the necessary protein for muscle growth and restoration.
- Potential advantages: Increase in muscle mass, acceleration of recovery.
- Side effects: Disorders of the gastrointestinal tract, allergic reactions.
- Dosage: Varies depending on the needs in the protein. Follow the instructions on the packaging.
D. Beta-Alanin:
Beta-Alanin is an amino acid that helps to increase the level of carnosine in the muscles. Carnosine is a buffer that helps neutralize acid in the muscles during intense exercises. Reception of beta-alanine as a dietary supplement can improve endurance and reduce muscle fatigue.
- The mechanism of action: Increases the level of carnosine in the muscles, neutralizes acid.
- Potential advantages: Improving endurance, decreased muscle fatigue.
- Side effects: Skin tingling (paresthesia).
- Dosage: Usually 2-5 grams per day.
V. Dietrs to strengthen immunity and increase the general tone of the body:
Strong immunity and a high level of energy are necessary to maintain health and active lifestyle. Natural dietary supplements can help strengthen the immune system, increase energy and improve the general condition of the body.
A. Vitamin C:
Vitamin C is a powerful antioxidant that plays an important role in strengthening the immune system. Vitamin C helps to protect the cells from damage to free radicals and stimulates the production of leukocytes that fight infections.
- The mechanism of action: Antioxidant, stimulates the production of leukocytes.
- Potential advantages: Strengthening immunity, protecting against colds and influenza, improving the condition of the skin.
- Side effects: Disorders of the gastrointestinal tract.
- Dosage: Usually 500-1000 mg per day.
B. Echinacea:
Echinacea is a plant that is traditionally used to treat colds and influenza. Echinacea has immunomodulating properties and can help strengthen the immune system and accelerate recovery.
- The mechanism of action: The immunomodulator stimulates the production of immune cells.
- Potential advantages: Strengthening immunity, acceleration of recovery from colds and influenza.
- Side effects: Allergic reactions.
- Dosage: Varies depending on the type and concentration of echinacea. Follow the instructions on the packaging.
C. Probiotics:
Probiotics are living microorganisms that are useful for intestinal health. The intestines plays an important role in the immune system, and maintaining a healthy intestinal microflora can help strengthen immunity.
- The mechanism of action: They support a healthy intestinal microflora, strengthen the immune system.
- Potential advantages: Strengthening immunity, improving digestion, reducing swelling of the abdomen.
- Side effects: Disorders of the gastrointestinal tract.
- Dosage: Varies depending on the type and concentration of probiotics. Follow the instructions on the packaging.
D. Coenzim Q10 (COQ10):
COQ10 is an antioxidant that plays an important role in the production of energy in cells. COQ10 can also help protect the cells from damage to free radicals. With age, the COQ10 level in the body decreases, which can lead to fatigue and a decrease in energy. Reception of COQ10 as a dietary supplement can increase the level of energy and improve the overall condition of the body.
- The mechanism of action: Antioxidant, participates in the production of energy in cells.
- Potential advantages: Increasing energy levels, protection against damage by free radicals, improving the health of the heart.
- Side effects: Disorders of the gastrointestinal tract, headache.
- Dosage: Usually 100-300 mg per day.
VI. Bades to improve cognitive functions:
Improving cognitive functions, such as memory, attention and concentration, can be useful for men at any age. Natural dietary supplements can help improve cognitive functions, maintaining brain health, improving blood circulation and protecting the brain cells from damage.
A. Ginkgo Biloba (Ginkgo Biloba):
Ginkgo biloba is a plant that improves blood circulation in the brain and has antioxidant properties. Ginkgo bilobe can improve memory, attention and concentration.
- The mechanism of action: Improves blood circulation in the brain, antioxidant.
- Potential advantages: Improving memory, attention and concentration.
- Side effects: Headache, disorders of the gastrointestinal tract.
- Dosage: Usually 120-240 mg per day.
B. Omega-3 fatty acids (fish oil):
Omega-3 fatty acids, such as EPA and DHA, are necessary for the health of the brain. Omega-3 fatty acids help maintain the structure and function of brain cells and improve blood circulation in the brain. Reception of fish oil as a dietary supplement can improve memory, attention and concentration.
- The mechanism of action: Support the structure and function of brain cells, improve blood circulation.
- Potential advantages: Improving memory, attention and concentration, improving mood, improving the health of the heart.
- Side effects: Fish smell from the mouth, disorder of the gastrointestinal tract.
- Dosage: Usually 1-3 grams per day.
C. Phosphateidilsin (PhOSPhatIDYLSERINE):
Phosphatidylserin is a phospholipid, which is an important component of cell membranes, especially in the brain. Phosphatidylserin helps maintain the structure and function of brain cells and improves the connection between brain cells. Reception of phosphatidylserin as a dietary supplement can improve memory, attention and concentration.
- The mechanism of action: Supports the structure and function of brain cells, improves the connection between brain cells.
- Potential advantages: Improving memory, attention and concentration.
- Side effects: Insomnia, disorders of the gastrointestinal tract.
- Dosage: Usually 100-300 mg per day.
VII. Important considerations when choosing and using natural dietary supplements:
- Quality and safety: Choose dietary supplements from reliable manufacturers who test their products for quality and safety. Make sure that dietary supplements do not contain harmful impurities and correspond to the declared composition. Look for quality certificates from independent organizations.
- Consultation with a doctor: Before starting to take any dietary supplements, consult a doctor or a qualified specialist in the field of nutrition. They can evaluate your health status, identify possible contraindications and choose the optimal dosage of dietary supplements.
- Dosage and duration of the reception: Strictly observe the recommended dosage and duration of the intake of dietary supplements indicated on the packaging or recommended by the doctor. Do not exceed the dosage, as this can lead to side effects.
- Interaction with drugs: Some dietary supplements can interact with the medicines that you take. Be sure to tell your doctor about all the dietary supplements that you accept to avoid unwanted interactions.
- Individual reaction: The body of each person is individual, and the reaction to dietary supplements can vary. Carefully follow your condition and inform the doctor about any side effects.
- Do not replace the medicine: Bades are not drugs and should not be used to replace the drugs prescribed by the doctor. They serve only a complement to treatment.
- Healthy lifestyle: Bada is not a magic pill. To achieve optimal health, it is necessary to adhere to a healthy lifestyle, which includes a balanced diet, regular physical exercises, sufficient sleep and stress management.
VIII. Заключение (Explicitly not included per instructions, but would typically summarize key points):
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This exhaustive exploration of natural supplements for men aims to provide detailed information to assist in making informed decisions about health and wellness. However, it is crucial to remember that this is not medical advice and consulting with a healthcare professional is always recommended before starting any new supplement regimen.
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