Bad for men’s health: review of the best complexes

Bad for men’s health: review of the best complexes

I. Understanding male health and the role of dietary supplements

Male health is a comprehensive concept covering the physical, psychological and social well -being of men. With age, under the influence of stress, malnutrition and other factors, the male body is subjected to various changes that can negatively affect reproductive function, energy, muscle mass, cognitive abilities and general well -being.

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. They are not drugs, but can be useful to maintain health and improve the quality of life of men. It is important to understand that dietary supplements should be considered as an addition to a healthy lifestyle, and not as its replacement. Before taking any dietary supplement, it is necessary to consult a doctor in order to exclude possible contraindications and interactions with other drugs.

II. Key aspects of men’s health and dietary supplement to maintain them

Male health can be divided into several key aspects, for each of which there are certain dietary supplements that can have a positive effect:

• Reproductive health: Maintaining the normal level of testosterone, improving sperm quality, maintaining prostate health.
• Energy and endurance: The fight against fatigue, increasing energy levels, improving physical performance.
• Muscle mass and strength: Maintaining muscle mass, improving recovery after training.
• Cognitive functions: Improving memory, concentration, reducing the risk of developing neurodegenerative diseases.
• Health of the cardiovascular system: Maintaining the normal level of cholesterol, blood pressure, strengthening the walls of blood vessels.
• Immune system: Strengthening immunity, increasing infections resistance.

III. The main components of dietary supplements for male health and their action

There is a wide range of components used in dietary supplements for male health. Consider the most popular and effective:

1. Zinc:

   • Role: Zinc plays an important role in maintaining the normal level of testosterone, DNA and protein synthesis, immune function and wound healing. It is also necessary for the normal functioning of the prostate gland and sperm quality.
   • Advantages for men: Increasing the level of testosterone (especially in men with zinc deficiency), improving sperm quality (mobility, quantity), support for the health of the prostate, strengthening immunity.
   • Forms: Qing Picoline, zinc gluconate, zinc citrate, zinc sulfate. Zinc Picoline is considered one of the most bioavailable forms.
   • Recommended dosage: 15-30 mg per day. Exceeding the dosage can lead to side effects.
   • Possible side effects: Nausea, vomiting, diarrhea, abdominal pain (at high doses).

2. Selenium:

   • Role: Selenium is a powerful antioxidant that protects the cells from damage to free radicals. It also plays an important role in the functioning of the thyroid gland and the immune system. Selenium is necessary for normal spermatogenesis.
   • Advantages for men: Improving the quality of sperm (mobility, morphology), protection against oxidative stress, maintaining thyroid health, and strengthening immunity.
   • Forms: Selenometionine (organic form), sodium selenite (inorganic form). Seleenomeininin is considered more bioavailable.
   • Recommended dosage: 55-200 mcg per day.
   • Possible side effects: Nausea, vomiting, diarrhea, fatigue, hair loss (at high doses).

3. Vitamin D:

   • Role: Vitamin D plays an important role in maintaining bone health, immune function and calcium levels. Studies show that vitamin D deficiency can be associated with a low level of testosterone.
   • Advantages for men: Increasing the level of testosterone (especially in men with deficiency), improving bone health, and strengthening immunity.
   • Forms: Vitamin D3 (cholecalciferol), vitamin D2 (ergocalciferol). Vitamin D3 is considered more effective.
   • Recommended dosage: 600-2000 IU per day. The dosage can vary depending on the level of vitamin D in the blood.
   • Possible side effects: Nausea, vomiting, constipation, weakness (at high doses).

4. Vitamin C:

   • Role: Vitamin C is a powerful antioxidant that protects the cells from damage to free radicals. It is also necessary for the synthesis of collagen, strengthening the immune system and the absorption of iron.
   • Advantages for men: Protection against oxidative stress, strengthening immunity, improving the condition of the skin, acceleration of wound healing.
   • Forms: Ascorbic acid, sodium ascorbate, calcium ascorbate.
   • Recommended dosage: 75-90 mg per day. The dosage can be increased with colds or other diseases.
   • Possible side effects: Nausea, vomiting, diarrhea (at high doses).

5. Vitamin E:

   • Role: Vitamin E is a powerful antioxidant that protects the cells from damage to free radicals. It also plays an important role in maintaining the health of the skin, vision and the immune system.
   • Advantages for men: Protection against oxidative stress, improving the condition of the skin, maintaining health of the cardiovascular system.
   • Forms: Alfa-Tokoferol, Gamma-Tokoferol. Alpha-tocopherol is the most common and studied form.
   • Recommended dosage: 15 mg per day.
   • Possible side effects: Different blood (at high doses).

6. Magnesium:

   • Role: Magnesium plays an important role in more than 300 enzymatic reactions in the body, including energy metabolism, DNA synthesis and proteins, the functioning of the nervous system and muscles. It is also important for maintaining the health of the cardiovascular system.
   • Advantages for men: Improving energy metabolism, decreased fatigue, maintenance of muscle health, decreased blood pressure, improving sleep.
   • Forms: Magnesium citrate, magnesium oxide, magnesium glycinate, magnesium Treonate. Magnesium citrate and magnesium glycinate are considered more bioavailable.
   • Recommended dosage: 400-420 mg per day.
   • Possible side effects: Diarrhea (at high doses).

7. Omega-3 fatty acids:

   • Role: Omega-3 fatty acids (EPK and DGK) are important to the health of the cardiovascular system, brain and joints. They have anti -inflammatory properties and can improve mood.
   • Advantages for men: Maintaining health of the cardiovascular system, improving cognitive functions, reducing inflammation, improving mood.
   • Sources: Fish oil, linseed oil, chia oil.
   • Recommended dosage: 1-3 grams of EPK and DGK per day.
   • Possible side effects: Fish belching, nausea, diarrhea (at high doses).

8. L-arginine:

   • Role: L-Arginine is an amino acid that is involved in the synthesis of nitrogen oxide (NO). No plays an important role in expanding blood vessels, improving blood flow.
   • Advantages for men: Improving erectile function, increased endurance, acceleration of recovery after training.
   • Recommended dosage: 3-6 grams per day.
   • Possible side effects: Nausea, vomiting, diarrhea (at high doses).

9. D-asparaginic acid (DAA):

   • Role: DAA is an amino acid that is involved in the regulation of testosterone synthesis.
   • Advantages for men: Increasing testosterone levels (in some studies), improvement of libido, increase in muscle mass.
   • Recommended dosage: 3 grams per day.
   • Possible side effects: Irritability, headache (in rare cases).

10. Tribulus Terrestris (Tribulus Teretstris):

    • Role: Toltris tribulus is a plant that is traditionally used to increase libido and improve sports results.
    • Advantages for men: Improving libido (in some studies), improving sports results (in some studies). Additional studies are needed to confirm effectiveness.
    • Recommended dosage: 250-750 mg per day.
    • Possible side effects: Stomach disorder (in rare cases).

11. Saw Palmetto Extract (Sereena Creeping):

    • Role: Saw Palmetto is used to maintain prostate health. It can help reduce the symptoms of benign prostate hyperplasia (DHPH).
    • Advantages for men: Reducing the symptoms of DHCS (frequent urination, night urination, difficulty urination).
    • Recommended dosage: 160-320 mg per day.
    • Possible side effects: Stomach disorder (in rare cases).

12. Ginseng:

    • Role: Ginseng is an adaptogen that helps the body adapt to stress. It can also improve energy and cognitive functions.
    • Advantages for men: Increasing energy, improving cognitive functions, decreasing stress, improving erectile function (in some studies).
    • Recommended dosage: 200-400 mg per day.
    • Possible side effects: Insomnia, nervousness (in rare cases).

13. Coenzyme Q10 (CoQ10):

    • Role: COQ10 is an antioxidant that plays an important role in the production of energy in cells. It is also important for the health of the cardiovascular system.
    • Advantages for men: Improving energy metabolism, protection against oxidative stress, maintaining the health of the cardiovascular system, improving sperm quality (in some studies).
    • Recommended dosage: 100-300 mg per day.
    • Possible side effects: Stomach disorder (in rare cases).

14. Ashwaganda:

    • Role: Ashvaganda is an adaptogen used in Ayurvedic medicine. Helps to cope with stress, improves energy level and cognitive functions.
    • Advantages for men: Reduces the level of cortisol, reduces stress and anxiety, increases testosterone levels, improves sperm quality, increases muscle strength and mass.
    • Recommended dosage: 300-500 mg extract per day.
    • Possible side effects: Drowsiness, stomach disorder, diarrhea (rarely).

15. Vitamin B Complex:

    • Role: B vitamins are necessary for energy exchange, functioning of the nervous system and the formation of red blood cells.
    • Advantages for men: Improving energy metabolism, decreased fatigue, maintaining the health of the nervous system, improving mood.
    • Recommended dosage: In accordance with the recommended daily standards for each vitamin of group B.
    • Possible side effects: Rarely, usually at high doses.

IV. Examples of complex dietary supplements for male health

Many manufacturers offer complex dietary supplements containing a combination of several useful components. When choosing a complex dietary supplement, it is important to pay attention to the composition, dosage and reputation of the manufacturer. Examples of popular complexes:

• Complex for increasing testosterone levels: It may contain zinc, magnesium, vitamin D, D-asparagic acid, TIRRESTRES TOLIULUS and other components.
• Complex for improving prostate health: It may contain Saw Palmetto, zinc, selenium, vitamin E and other components.
• A complex for increasing energy and endurance: It may contain ginseng, COQ10, B vitamins, L-carnitine and other components.
• Complex for improving sperm quality: It may contain zinc, selenium, vitamin C, vitamin E, L-carnitine and other components.
• Multivitamin complex for men: It contains a wide range of vitamins and minerals necessary to maintain overall health.

V. Factors affecting the choice of dietary supplement

When choosing a dietary supplement for male health, the following factors must be taken into account:

• Age: The needs for nutrients are changing with age.
• Health status: It is necessary to take into account the presence of chronic diseases and take into account possible interactions with drugs.
• Life: Active men may require higher doses of certain nutrients.
• The purpose of the dietary supplement: It is necessary to determine which aspects of health must be supported or improved.
• Composition and dosage: Carefully study the composition of the dietary supplement and make sure that it contains the necessary components in adequate dosages.
• Reputation manufacturer: Choose dietary supplements from well -known and reliable manufacturers who comply with quality standards.
• Reviews: Read the reviews of other users, but do not rely only on them.
• Consultation with a doctor: Be sure to consult a doctor before taking any dietary supplement.

VI. Important warnings and contraindications

Despite the fact that dietary supplements are not drugs, they can cause side effects and interact with drugs. It is important to observe the following warnings:

• Do not exceed the recommended dosage.
• If you take any medicine, consult a doctor before taking Bad.
• If you have any chronic diseases, consult your doctor before taking Bad.
• When any side effects appear, stop taking dietary supplements and consult a doctor.
• Do not use dietary supplements as a replacement for good nutrition and a healthy lifestyle.

Contraindications to the reception of dietary supplements can vary depending on the specific component. For example:

• Zinc: It is contraindicated in individual intolerance, severe renal failure.
• Selenium: It is contraindicated in individual intolerance.
• Vitamin D: It is contraindicated in hypervitaminosis D, hypercalcemia, severe renal failure.
• L-arginine: Contraindicated in herpes, schizophrenia, pregnancy, breastfeeding.
• Saw Palmetto: It is contraindicated in individual intolerance.

VII. The role of nutrition and lifestyle in male health

Bades can be useful for maintaining male health, but they are not a panacea. Healthy nutrition and lifestyle play a decisive role in maintaining good health.

• Healthy nutrition: Include a large amount of fruits, vegetables, whole grain products, low -fat protein and healthy fats in your diet. Limit the consumption of processed products, sugar and saturated fats.
• Physical activity: Physical exercises regularly. It is recommended at least 150 minutes of moderate intensity or 75 minutes of high intensity of aerobic activity per week, as well as strength training at least twice a week.
• Dream: Try to sleep 7-8 hours a day.
• Reducing stress: Find the ways to cope with stress, such as meditation, yoga or hobby.
• Refusal of smoking and abuse of alcohol: Smoking and alcohol abuse negatively affect male health.
• Regular medical examinations: Regularly visit a doctor for preventive examinations and testing.

VIII. New research and development in the field of dietary supplements for male health

Science is constantly developing, and new research and development in the field of dietary supplements for male health are emerging. Some of the promising areas include:

• Studying the role of microbioma in male health: Studies show that intestinal microbia can affect the level of testosterone, immune function and other aspects of male health. Dietary supplements containing probiotics and prebiotics are being developed to maintain microbioma health.
• Development of more bio -access forms of nutrients: Scientists are working on the creation of more bio -access forms of vitamins, minerals and other nutrients to increase their effectiveness.
• The use of nanotechnologies for the delivery of nutrients: Nanotechnologies can be used to deliver nutrients directly to cells, increasing their effectiveness and reducing the risk of side effects.
• Personalized approach to the choice of dietary supplements: With the development of genetics and other sciences, a personalized approach to the choice of dietary supplements, taking into account the individual needs and features of each man, becomes possible.

IX. Legal aspects and regulation of dietary supplements

Different countries have different rules for regulating dietary supplements. It is important to know that dietary supplements do not pass such strict clinical trials as drugs. Responsibility for the safety and efficiency of dietary supplements mainly lies with the manufacturer.

• In Russia: The regulation of dietary supplements is carried out by the Federal Service for Supervision of Consumer Rights Protection and Human Welfare (Rospotrebnadzor). Bades must undergo state registration before sailing.
• In the USA: The regulation of dietary supplements is carried out by the sanitary supervision of the quality of food and medicines (FDA). FDA does not approve of dietary supplements before selling, but has the right to remove the product from the sale if it is recognized as unsafe.
• In the European Union: The regulation of dietary supplements is carried out at the level of individual member countries. There are general rules for labeling and safety of food products that apply to dietary supplements.

When buying dietary supplements, it is important to pay attention to the availability of a certificate of state registration (in Russia) or other documents confirming compliance with security requirements.

X. Conclusion

Maintaining male health is a comprehensive task that requires attention to nutrition, lifestyle and regular medical examinations. Dietary supplements can be a useful addition to a healthy lifestyle, helping to make up for a deficiency of nutrients and support certain aspects of health. However, it is important to remember that dietary supplements are not drugs and cannot replace full treatment. Before taking any dietary supplement, it is necessary to consult a doctor in order to exclude possible contraindications and interactions with other drugs. A responsible approach to choosing and receiving dietary supplements will help men maintain their health and improve the quality of life.

This is the end of the article.