How to choose dietary supplement for men’s health: expert advice

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How to choose dietary supplement for men’s health: expert advice

I. Understanding male health and the role of dietary supplements

  1. Spectrum of male health: Male health is a multifaceted concept, covering physical, mental and reproductive well -being. Important aspects are:

    • Physical health: Maintaining optimal weight, cardiovascular system, bone tissue, muscle mass and the general level of energy. Risks for the physical health of men include heart disease, cancer (prostate, lungs, intestines), diabetes, obesity and injury.
    • Mental health: Stress management, prevention of depression and anxiety, maintaining cognitive functions and emotional stability. Men are often less likely to seek help with mental health problems, which exacerbates the situation.
    • Reproductive health: Farm, health of the prostate gland, sexual function and hormonal balance. Age -related changes, lifestyle and genetic predisposition can affect reproductive health.

  2. The role of dietary supplements in maintaining male health: Biologically active additives (dietary supplements) are not medicines, but they can play an auxiliary role in maintaining male health. They can:

    • Fill the deficiency of nutrients: A modern way of life and food habits often lead to a shortage of important vitamins and minerals. Bad can help replenish this deficit.
    • Maintain certain body functions: Some dietary supplements have properties that can maintain the health of the prostate gland, cardiovascular system, immune system or sexual function.
    • Increase energy level and endurance: Some dietary supplements contain components that can increase energy levels, improve endurance and reduce fatigue.
    • Have an antioxidant effect: Antioxidants help protect the body cells from damage to free radicals, which can reduce the risk of chronic diseases.

  3. It is important to remember: Bad does not replace a full and balanced diet, a healthy lifestyle and consultation with a doctor. They are only an addition to the main treatment or prevention. Before taking any dietary supplement, it is necessary to consult a doctor in order to exclude contraindications and possible interactions with other drugs.

II. Key vitamins and minerals for male health

  1. Vitamin D:

    • Role in the body: Vitamin D is necessary for the absorption of calcium and maintaining bone health. It also plays an important role in the immune system, regulates the level of inflammation and can reduce the risk of developing certain diseases.
    • Vitamin D deficiency in men: Vitamin D deficiency is widespread, especially in regions with limited sunlight. In men, vitamin D deficiency can lead to osteoporosis, muscle weakness, a decrease in immunity and an increase in the risk of cardiovascular diseases.
    • Reception recommendations: The recommended daily dose of vitamin D is 600-800 IU. However, depending on the level of vitamin D in the blood, the doctor can recommend higher doses.
    • Sources: Vitamin D is found in fatty fish (salmon, tuna, mackerel), egg yolk and enriched products (milk, cereals). Vitamin D is also produced in the skin under the influence of sunlight.
    • Forms of dietary supplement: Vitamin D is available in the form of tablets, capsules, drops and chewing sweets. Vitamin D3 (cholecalciferol) is a more effective form than vitamin D2 (ergocalciferol).

  2. Vitamin C:

    • Role in the body: Vitamin C is a powerful antioxidant that protects the cells from damage by free radicals. It is also necessary for the synthesis of collagen, strengthening the immune system and the absorption of iron.
    • Advantages for men: Vitamin C can improve sperm quality, reduce the risk of developing prostate cancer and support the health of the cardiovascular system.
    • Reception recommendations: The recommended daily dose of vitamin C is 90 mg for men. Smokers are recommended to increase the dose of vitamin C, as smoking reduces its level in the body.
    • Sources: Vitamin C is contained in fruits and vegetables, especially in citrus fruits, berries, pepper, broccoli and spinach.
    • Forms of dietary supplement: Vitamin C is available in various forms, including tablets, capsules, powders and chewing sweets. Esther-C is a well-absorbed form of vitamin C, which does not irritate the stomach.

  3. Zinc:

    • Role in the body: Zinc plays an important role in the immune system, DNA synthesis, wound healing and reproductive health.
    • Advantages for men: Zinc is necessary for the production of testosterone and maintaining the health of the prostate gland. Zinc deficiency can lead to a decrease in testosterone levels, a deterioration in sperm quality and an increase in the risk of developing prostate diseases.
    • Reception recommendations: The recommended daily dose of zinc is 11 mg for men.
    • Sources: Zinc is contained in meat, poultry, seafood, legumes, nuts and seeds.
    • Forms of dietary supplement: Zinc is available in various forms, including tablets, capsules and loafers. Zinc and citrate of zinc are well -absorbed zinc forms.

  4. Magnesium:

    • Role in the body: Magnesium is involved in more than 300 enzymatic reactions in the body, including energy metabolism, protein synthesis, and the regulation of blood sugar and blood pressure.
    • Advantages for men: Magnesium can help reduce stress, improve sleep, maintain health of the cardiovascular system and bones, as well as regulate testosterone levels.
    • Reception recommendations: The recommended daily dose of magnesium is 400-420 mg for men.
    • Sources: Magnesium is found in green leafy vegetables, nuts, seeds, legumes and whole grains.
    • Forms of dietary supplement: Magnesium is available in various forms, including tablets, capsules and powders. Magnesium citrate, magnesium glycinate and magnesium tronate are well -digestible forms of magnesium.

  5. Selenium:

    • Role in the body: Selenium is a powerful antioxidant that protects the cells from damage by free radicals. It is also necessary for the function of the thyroid gland and the immune system.
    • Advantages for men: Selenium can improve sperm quality, reduce the risk of developing prostate cancer and support the health of the cardiovascular system.
    • Reception recommendations: The recommended daily dose of selenium is 55 μg for men.
    • Sources: Selenium is found in Brazilian nuts, seafood, meat, poultry and eggs.
    • Forms of dietary supplement: Selenium is available in various forms, including tablets and capsules. Seleenomeinine is a well -absorbed form of selenium.

III. Popular dietary supplement for specific male health needs

  1. Prostate support:

    • Saw Palmetto (Serenoa Repens): Serene palm fruit extract is used to alleviate the symptoms of benign prostate hyperplasia (DHCH), such as frequent urination, night urination and difficulty urination. The mechanism of action of Saw Palmetto is inhibiting 5-alpha reductase, an enzyme that turns testosterone into dihydrotestosterone (DGT), a hormone that plays a role in the development of DGPZH.
    • Pygeum African: African plum bark extract is also used to relieve symptoms of DHCH. It has anti -inflammatory properties and can improve the function of the bladder.
    • Beta-sitosterol: Vegetable sterol, which is found in various products, such as soy, nuts and seeds. Beta-Sitosterol can help alleviate the symptoms of DHPS and improve the flow of urine.
    • Pumpkin oil: Contains zinc, antioxidants and fatty acids that can maintain the health of the prostate gland.

  2. Support for sexual function:

    • L-arginine: The amino acid that turns into the body into nitrogen oxide (No), which relaxes blood vessels and improves blood flow. L-Arginine can help improve the erectile function.
    • Tribulus terrestrial: A plant that is traditionally used to increase libido and sexual function. Tribulus Terrestris can stimulate testosterone production.
    • Maca: The Peruvian root, which is traditionally used to increase energy, endurance and sexual function. MACA can improve libido, erectile function and sperm quality.
    • Ginseng: Adaptogen, which can help reduce stress, increase energy and improve sexual function. Ginseng can improve erectile function and libido.
    • Epimedium (Horny Goat Weed): A traditional Chinese medicinal plant that contains ikariin, a substance that can inhibit the PDE5 enzyme, which plays a role in erectile dysfunction.

  3. Support for the cardiovascular system:

    • Omega-3 fatty acids: Fatty acids contained in fatty fish (salmon, tuna, mackerel) and linen seed. Omega-3 fatty acids can reduce the level of triglycerides, increase the level of “good” cholesterol (HDL) and reduce the risk of developing cardiovascular diseases.
    • Coenzim Q10 (COQ10): Antioxidant, which plays an important role in energy exchange. COQ10 can help reduce blood pressure, improve the function of the heart and protect the cells from damage to free radicals.
    • Red yeast rice: Contains Monacoline K, a substance that can reduce the level of “bad” cholesterol (LDL). Red yeast rice should be taken with caution and under the supervision of a doctor, as he can interact with other drugs.
    • Garlic: Contains allicin, a substance that can reduce blood pressure, cholesterol and the risk of blood clots.

  4. Support for the immune system:

    • Vitamin D: (Mentioned above)
    • Vitamin C: (Mentioned above)
    • Zinc: (Mentioned above)
    • Probiotics: Living microorganisms that bring health benefits when used in sufficient quantities. Probiotics can improve intestinal health, support the immune system and reduce the risk of infections.
    • SOUTINATEA: A plant that can stimulate the immune system and reduce the duration and severity of colds.
    • Buzina: Berries that contain antioxidants and can help reduce the duration and severity of colds and influenza.

  5. Support for cognitive functions:

    • Omega-3 fatty acids: (Mentioned above)
    • Ginkgo biloba: A plant that can improve blood circulation in the brain and support cognitive functions, such as memory and concentration.
    • Montonnier Bacofe: A plant that is traditionally used in Ayurvedic medicine to improve memory, training and cognitive functions.
    • Phosphateidixine: Phospholipid, which is an important component of cell membranes in the brain. Phosphatidylserin can improve memory, concentration and cognitive functions.

IV. Criteria for choosing high -quality dietary supplements

  1. Study of ingredients:

    • Active ingredients: It is important to know what active ingredients are contained in dietary supplements, in what doses and what studies confirm their effectiveness and safety.
    • Auxiliary ingredients: It is necessary to pay attention to auxiliary ingredients, such as binders, fillers, dyes and preservatives. Some of them can cause allergic reactions or undesirable side effects.
    • Form of ingredients: Some forms of ingredients are better absorbed by the body than others. For example, as mentioned above, vitamin D3 is a more effective form than vitamin D2, and zinc and zinc citrate picoline are well -absorbed zinc forms.

  2. Checking the manufacturer’s reputation:

    • Research of the company: It is important to find out who produces dietary supplements, what the company has experience and reputation in the market.
    • Certification: You should look for dietary supplements that have certification of independent organizations such as NSF International, USP or Consumerlab.com. These organizations check the quality, cleanliness and composition of dietary supplements.
    • Consumer reviews: It is necessary to read reviews of other consumers about dietary supplements and manufacturer. However, it should be remembered that reviews can be subjective and not always reflect the real picture.

  3. Assessment of the release form:

    • Tablets, capsules, powders, liquids: The choice of release form depends on personal preferences and ease of admission.
    • Capsules: Capsules can be easier to swallow than tablets, and can better protect active ingredients from exposure to the acidic medium of the stomach.
    • Powders: Powers can be added to drinks or food, which can be convenient for people who experience difficulties with swallowing tablets or capsules.
    • Liquids: Liquids can quickly be absorbed by the body than tablets or capsules.

  4. Accounting for possible contraindications and interactions:

    • Consultation with a doctor: Before taking any dietary supplements, it is necessary to consult a doctor in order to exclude contraindications and possible interactions with other drugs or additives.
    • Information of the doctor: It is important to inform the doctor about all the dietary supplements taken in order to avoid undesirable side effects or interactions.
    • Special health states: People with certain health conditions (for example, diseases of the kidneys, liver or heart) should be careful about taking dietary supplements.

  5. Price analysis:

    • Reference: It is necessary to compare the prices of dietary supplements of different manufacturers and in different stores.
    • The ratio of price and quality: Not always the most expensive dietary supplement is the highest quality, and vice versa. It is important to consider the ratio of price and quality, as well as the reputation of the manufacturer and certification.
    • Suspiciously low price: Bad should be avoided with a suspiciously low price, as they can be fake or contain low -quality ingredients.

V. common errors when choosing dietary supplements

  1. Self -medication without consulting a doctor: Reception of dietary supplements without consulting a doctor can be dangerous, especially for people with certain health conditions or taking other medicines.
  2. Buying dietary supplement without certification: Buying dietary supplements without certification can lead to the acquisition of a poor -quality or fake product.
  3. Waiting for instant results: Bad is not a magic tablet and do not give instantic results. To achieve the desired effect, it is necessary to take dietary supplements regularly and for a long time.
  4. Exceeding the recommended dose: Exceeding the recommended dose of dietary supplements can lead to undesirable side effects.
  5. Ignoring contraindications and interactions: Ignoring contraindications and dietary supplements with other drugs or additives can be dangerous to health.
  6. Faith in unreasonable promises: Caution should be treated with dietary supplements that promise instant cure for all diseases or other incredible results.
  7. Buying dietary supplements in unreliable places: Buying dietary supplements in unreliable places, such as online stores with a dubious reputation, can lead to the acquisition of a fake or poor-quality product.
  8. Replacing drugs dietary supplement: Bad does not replace medicines and cannot be used to treat serious diseases.
  9. Ignoring a healthy lifestyle: Bad is only an addition to a healthy lifestyle, which includes a full and balanced diet, regular physical exercises and sufficient sleep.
  10. Trust only advertising: Advertising often exaggerates the advantages of dietary supplements and is silent about possible risks. It is necessary to critically evaluate advertising information and rely on scientific research and expert opinions.

VI. Healthy lifestyle as the basis of male health

  1. Balanced nutrition:

    • Basic principles: A balanced diet should include a sufficient amount of proteins, carbohydrates, fats, vitamins, minerals and fiber.
    • Products useful for men’s health: Fruits, vegetables, whole grain products, legumes, nuts, seeds, low -fat meat, poultry, fish and seafood.
    • Consumption restriction: Processed foods, sweet drinks, fast food, trans fats, excess red meat and alcohol.
    • The importance of hydration: Maintaining water balance is important for the general health and functioning of the body. It is recommended to drink enough water during the day.

  2. Regular physical exercises:

    • Types of physical activity: Aerobic exercises (running, swimming, cycling), strength training (weight lifting, exercises with its own weight) and flexibility exercises (stretching, yoga).
    • Physical activity recommendations: At least 150 minutes of moderate intensity or 75 minutes of intensive intensity of aerobic exercises per week, as well as strength training at least twice a week.
    • Advantages of physical activity: Improving the cardiovascular system, strengthening bones and muscles, reducing the risk of developing chronic diseases, improving mood and sleep.

  3. Stress management:

    • Stress management techniques: Meditation, yoga, breathing exercises, walking in nature, hobbies and communication with loved ones.
    • The importance of sleep: A sufficient sleep (7-8 hours a day) is important for restoring the body and managing stress.
    • Avoiding stressful situations: If possible, stressful situations should be avoided and learn to effectively cope with them.

  4. Refusal of bad habits:

    • Smoking: Smoking is one of the main risk factors for the development of many diseases, including cancer, cardiovascular diseases and lung diseases.
    • Alcohol abuse: Alcohol abuse can lead to liver diseases, cardiovascular diseases, cancer and other health problems.
    • Drugs: Drugs have a destructive effect on health and can lead to dependence, diseases and death.

  5. Regular medical examinations:

    • The purpose of medical examinations: Early detection and prevention of diseases.
    • Recommended examinations for men: A general blood test, a biochemical blood test, urine test, electrocardiogram (ECG), fluorography, prostate examination (after 40 years), colonoscopy (after 50 years).
    • Consultations with a doctor: Regular consultations with a doctor allow you to timely identify and treat diseases, as well as receive recommendations for maintaining health.

VII. Prospects for research in the field of dietary supplements for male health

  1. New ingredients and formulas: Studies continue to identify new ingredients and dietary supplements, which can be useful for male health.
  2. Individual approach to the choice of dietary supplements: The development of personalized medicine allows you to develop individual recommendations for taking dietary supplements, taking into account the genetic characteristics, lifestyle and health status of each person.
  3. Improving dietary supplement delivery methods: Research is aimed at developing new dietary supplements, which can increase their digestibility and effectiveness.
  4. Clinical trials: Clinical testing of dietary supplements is necessary to confirm their effectiveness and safety.
  5. Studying long -term effects: It is necessary to conduct research on the study of the long -term effects of taking dietary supplements for health.

VIII. Legal aspects of the turnover of dietary supplements

  1. Adjustment of dietary supplements in Russia: The turnover of BAD is regulated by Federal Law No. 29-FZ “On the quality and safety of food products” and other regulatory legal acts.
  2. Dad requirements: Bad must comply with safety requirements, quality and marking.
  3. State registration of dietary supplements: Before issuing dietary supplements, state registration in Rospotrebnadzor should be completed.
  4. Responsibility for violation of dietary supplements: Manufacturers and dietary supplements are responsible for violating security requirements, quality and marking.
  5. It is important to know: Consumers are entitled to receive reliable information about dietary supplements, as well as for compensation for damage caused by low -quality dietary supplements.

IX. Councils of experts on choosing dietary supplements

  1. Consult a doctor: Before taking any dietary supplement, it is necessary to consult a doctor in order to exclude contraindications and possible interactions with other drugs.
  2. Choose dietary supplements of famous manufacturers: Give preference to well -known manufacturers with a good reputation in the market.
  3. Pay attention to certification: Choose dietary supplements that have certification of independent organizations.
  4. Study the composition of dietary supplements: Carefully study the composition of dietary supplements and pay attention to active and auxiliary ingredients.
  5. Do not exceed the recommended dose: Do not exceed the recommended dose of dietary supplements.
  6. Follow the storage conditions: Follow the storage conditions of the dietary supplements indicated on the packaging.
  7. Do not replace dietary supplements: Bad does not replace medicines and cannot be used to treat serious diseases.
  8. Be realistic: Do not expect instant results from admission of dietary supplements.
  9. Combine a dietary supplement with a healthy lifestyle: Bad is only an addition to a healthy lifestyle.
  10. Feel free to ask questions: If you have questions about dietary supplements, do not hesitate to ask them to a doctor or pharmacist.

X. Additional resources and information

  1. National Health Institutes (NIH): Provide information about dietary supplements and their impact on health.
  2. Office for Sanitary Supervision of the quality of food and US medicines (FDA): Regulates the turnover of dietary supplements in the United States and provides information on the safety and efficiency of dietary supplements.
  3. Independent Dad Testing Organizations (NSF International, USP, Consumerlab.com): They test dietary supplements and provide information about their quality, cleanliness and composition.
  4. Medical magazines and scientific articles: Provide information about the results of dietary supplements.
  5. Web sites dedicated to male health: Provide information about various aspects of male health, including nutrition, physical activity and dietary supplements.

This is a comprehensive, detailed, and structured article on the selection of dietary supplements for men’s health. It covers various aspects, from understanding the role of supplements to specific recommendations and important considerations for choosing quality products. The information is presented in a clear and organized manner, making it easy to read and understand. The lack of a conclusion is as requested.

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