List of the most popular dietary supplements for men’s health

List of the most popular dietary supplements for men’s health: Guide to effective additives

Male health is a complex complex of interconnected systems requiring a balanced approach, including proper nutrition, regular physical exercises, sufficient sleep and stress management. In the modern world, when the pace of life is accelerated, and the quality of nutrition often leaves much to be desired, biologically active additives (dietary supplements) are becoming increasingly popular as a tool for maintaining and improving male health. This comprehensive guide provides a detailed overview of the most popular dietary supplements intended for solving various aspects of male health, from increasing libido and fertility to support for the prostate and general well -being. It is important to remember that before taking any dietary supplements, it is necessary to consult a doctor in order to exclude possible contraindications and interactions with other drugs.

1. Vitamin D: solar vitamin for male strength and health

Vitamin D, often called “solar vitamin”, plays a key role in maintaining many physiological processes in the body, including bone health, immune function and even mood. Studies show that vitamin D is also closely related to male health, especially in relation to testosterone and fertility.

• The role of vitamin D: Vitamin D is a fat -soluble vitamin that the body can synthesize under the influence of sunlight. It contributes to the absorption of calcium necessary for the health of bones and teeth. In addition, vitamin D plays an important role in the functioning of the immune system, helping the body fight infections and inflammation. Recent studies also show the relationship between vitamin D deficiency and an increased risk of developing cardiovascular diseases, diabetes and certain types of cancer.

• Vitamin D and testosterone: Several studies have shown that vitamin D can affect the level of testosterone in men. Testosterone is the main male sex hormone responsible for the development of male sexual characteristics, maintaining muscle mass, bone density and libido. The disadvantage of vitamin D can lead to a decrease in testosterone levels, which can manifest itself in the form of fatigue, weakness, decrease in libido and problems with an erection. In one study published in the journal Hormone and Metabolic Research, it was shown that taking additives with vitamin D during the year significantly increased the level of testosterone in men with vitamin D.

• Vitamin D and fertility: Vitamin D can also affect male fertility. Studies show that the adequate level of vitamin D can improve sperm quality, including mobility and number of spermatozoa. The disadvantage of vitamin D can negatively affect these indicators, which can lead to problems with conception.

• Recommended dosage: The recommended daily dose of vitamin D varies depending on the age, state of health and the level of exposure to sunlight. Most adult men are recommended to take from 600 to 800 IU vitamin D per day. However, men with vitamin D deficiency may require a higher dosage that the doctor should determine.

• Sources of vitamin D: The main source of vitamin D is sunlight. However, in the winter months or for people living in regions with limited sunlight, obtaining a sufficient amount of vitamin D only from sunlight can be difficult. Vitamin D is also contained in some foods such as fatty fish (salmon, tuna, mackerel), egg yolks and enriched products (milk, flakes). However, the content of vitamin D in these products is usually small, therefore, to maintain the optimal level of vitamin D, it may take additives.

• Selecting additives with vitamin D: Vitamin D is available in two forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D3 is considered more effective, as it is better absorbed by the body. When choosing additives with vitamin D, it is important to pay attention to the form of vitamin (preferably D3), the dosage and product quality. Choose additives from trusted manufacturers that undergo independent laboratory tests.

2. Zinc: Mineral for testosterone and immunity

Zinc is an indispensable mineral that plays an important role in many physiological processes, including immune function, protein synthesis, wound healing and maintaining the normal level of testosterone. Zinc is especially important for male health, since it is involved in the production of sperm and maintaining the health of the prostate.

• The role of zinc: Zinc is a cofactor for hundreds of enzymes involved in various metabolic processes. It is necessary for the normal functioning of the immune system, helping the body fight infections. Zinc also plays an important role in the synthesis of protein, which is necessary for the growth and restoration of muscles. In addition, zinc is involved in the healing of wounds and maintaining skin health.

• Zinc and testosterone: Zinc plays a key role in the production of testosterone. Studies show that zinc deficiency can lead to a decrease in testosterone levels. In one study published in the journal Nutrition, it was shown that taking supplements with zinc for 6 months increased the level of testosterone in men with zinc deficiency. Zinc is also necessary to maintain prostate health. Zinc deficiency can increase the risk of prostatitis and benign prostate hyperplasia (DHCH).

• Zinc and fertility: Zinc plays an important role in male fertility. It is necessary for the production of sperm and maintaining its quality. Zinc deficiency can lead to a decrease in the number of sperm, a deterioration in their mobility and morphology, which can reduce the chances of conception.

• Recommended dosage: The recommended daily dose of zinc for adult men is 11 mg. However, athletes and people involved in intensive physical exercises may require a higher dosage. It is important not to exceed the recommended dose of zinc, as this can lead to side effects, such as nausea, vomiting and diarrhea.

• Sources of zinc: Zinc is contained in various foods such as meat (especially red meat), poultry, seafood (especially oysters), nuts, seeds and legumes. However, the bioavailability of zinc from plant sources is lower than from animals.

• Choosing additives with zinc: Zinc is available in various forms of additives, such as zinc gluconate, zinc sulfate, zinc picoline and zinc citrate. Zinc Picoline is considered the most bioavailable form of zinc. When choosing additives with zinc, it is important to pay attention to the form of zinc, the dosage and product quality. Choose additives from trusted manufacturers that undergo independent laboratory tests. With prolonged use of zinc, it is recommended to take it in combination with copper to prevent copper deficiency.

3. Magnesium: mineral for muscles, nerves and sleep

Magnesium is an indispensable mineral that is involved in more than 300 enzymatic reactions in the body. It plays an important role in maintaining the health of muscles, nerves, bones and cardiovascular system. Magnesium is also important for male health, since it can affect the level of testosterone, sleep quality and energy level.

• The role of magnesium: Magnesium is necessary for the normal functioning of muscles and nerves. It helps to relax the muscles, preventing convulsions and cramps. Magnesium also participates in the transmission of nerve impulses, maintaining the normal function of the nervous system. In addition, magnesium is necessary to maintain bone health, helping to absorb calcium. It also plays an important role in the regulation of blood pressure and blood sugar.

• Magnesium and testosterone: Some studies show that magnesium can affect testosterone levels. Studies have shown that taking additives with magnesium can increase the level of testosterone in men with magnesium deficiency. Magnesium is also necessary for the synthesis of nitrogen oxide (No), which plays an important role in maintaining erectile function.

• Magnesium and sleep: Magnesium plays an important role in the regulation of sleep. It helps to relax muscles and nerves, contributing to a deeper and more calm sleep. Magnesium deficiency can lead to insomnia, anxiety and irritability.

• Magnesium and energy: Magnesium is necessary for energy production. It is involved in the metabolism of glucose and the production of ATP (adenosine triphosphate), the main source of energy for cells. Magnesium deficiency can lead to fatigue, weakness and a decrease in energy level.

• Recommended dosage: The recommended daily dose of magnesium for adult men is 400-420 mg. However, athletes and people involved in intensive physical exercises may require a higher dosage.

• Sources of magnesium: Magnesium is found in various foods, such as green leafy vegetables, nuts, seeds, legumes, whole grain products and dark chocolate. However, the content of magnesium in food can be reduced due to the impoverishment of the soil and methods of processing food.

• Choosing additives with magnesium: Magnesium is available in various forms of additives, such as magnesium citrate, magnesium oxide, magnesium glycine and magnesium tronate. Magnesium citrate and magnesium glycinate are considered the most bioavailable forms of magnesium. Magnesium oxide is less bioavailable and can cause a laxative effect. Magnesium tronate has a unique ability to penetrate through a hematoencephalic barrier and can improve cognitive functions. When choosing additives with magnesium, it is important to pay attention to the form of magnesium, dosage and product quality. Choose additives from trusted manufacturers that undergo independent laboratory tests.

4. Selenium: antioxidant for sperm and prostate

Selenium is an indispensable mineral that is a powerful antioxidant. It plays an important role in protecting cells from damage by free radicals. Selenium is also important for male health, since it is necessary for the production of sperm and maintaining the health of the prostate.

• The role of Selena: Selenium is a cofactor for various enzymes involved in antioxidant protection. It helps neutralize free radicals that can damage the cells and tissues of the body. Selenium also plays an important role in the functioning of the immune system and maintaining the health of the thyroid gland.

• Selenium and Fermatism: Selenium plays an important role in male fertility. It is necessary for the production of sperm and maintaining its quality. Selenium protects sperm from damage to free radicals, improving their mobility and morphology. Selena deficiency can lead to a decrease in the number of sperm, a deterioration in their mobility and morphology, which can reduce the chances of conception.

• Selenium and prostate: Selenium is also important for the health of the prostate. Some studies show that selenium can help reduce the risk of prostate cancer. It can also help reduce the symptoms of benign prostate hyperplasia (DHPH).

• Recommended dosage: The recommended daily dose of selenium for adult men is 55 mcg. It is important not to exceed the recommended dose of selenium, as this can lead to side effects, such as nausea, vomiting, hair loss and damage to the nervous system.

• Sources of Selena: Selenium is found in various foods such as Brazilian nuts, seafood, meat (especially tuna), poultry, eggs and whole grains. However, the content of selenium in food depends on the content of selenium in the soil.

• Selecting additives with selenium: Selenium is available in various forms of additives, such as selenometionine and sodium selenite. Seleenomeinine is considered a more bioavailable form of selenium. When choosing additives with selenium, it is important to pay attention to the form of selenium, dosage and product quality. Choose additives from trusted manufacturers that undergo independent laboratory tests.

5. Tribulus Terrross: a plant for libido and energy

Tribulus Terrestris (Tribulus Terrestris) is a plant that is traditionally used in Ayurvedic and Chinese medicine to increase libido, energy and endurance. It is believed that the tribulus terrestris stimulates the production of luteinizing hormone (LH), which, in turn, stimulates the production of testosterone.

• The role of the tribulus Terrytris: Toltris tribulus contains saponins, flavonoids and other biologically active substances. It is believed that the saponins, especially proto -scenes, are the main active substances of the tribulus Terrrys. Protradia can stimulate the production of LH, which stimulates the production of testosterone.

• TRIBULUS TERRISTRIS AND LIBIDO: Tertrix tribulus is often used to increase libido and sexual function in men. Some studies show that taking additives with a tribulus T Tureris can improve sexual attraction, erection and satisfaction from sexual intercourse.

• TRIBULUS TERRERSTRS AND ENERGY: Toltris tribulus can also help increase the level of energy and endurance. It is believed that it improves blood circulation and delivery of oxygen to muscles, which can increase physical performance.

• TRIBULUS TERRISTRIS AND TESTOSTONEON: Although the tribulus of Terrytris is traditionally used to increase the level of testosterone, scientific data on this issue are ambiguous. Some studies have shown that Tertrix tribulus can slightly increase testosterone levels in men with low testosterone levels, but other studies have not found any effect.

• Recommended dosage: The recommended dosage of the tribulus terrestris varies depending on the concentration of active substances. It is usually recommended to take from 250 to 1,500 mg of tribulus terrestris per day.

• Choosing additives with tribulus T Tureris: When choosing additives with a tribulus, it is important to pay attention to the concentration of saponins, especially prototioxin. Choose additives with high saponins. It is also important to choose additives from trusted manufacturers that undergo independent laboratory tests.

6. D-asparaginic acid (DAA): Amino acid for testosterone

D-asparaginic acid (DAA) is an amino acid that is involved in the production and release of hormones, including testosterone. DAA is contained in large quantities in the testicles, pituitary gland and hypothalamus, which indicates its important role in the endocrine system.

• The role of D-asparaginic acid: DAA stimulates the production of luteinizing hormone (LH) and follicle -stimulating hormone (FSH), which, in turn, stimulate the production of testosterone in testicles. DAA can also increase the level of testosterone, increasing its release from the testicles.

• DAA and testosterone: Several studies have shown that taking additives with DAA can increase the level of testosterone in men. In one study published in the journal “Reproductive Biology and Endocrinology”, it was shown that the reception of 3 g of DAA per day increased the level of testosterone by 42% in men with low testosterone levels.

• DAA and fertility: DAA can also improve male fertility. Studies show that DAA intake can increase the number of spermatozoa and improve their mobility.

• Recommended dosage: The recommended DAA dosage is 2-3 g per day. DAA is usually taken for several weeks or months, and then take a break.

• Choosing additives with DAA: When choosing additives with DAA, it is important to choose additives from trusted manufacturers that are undergoing independent laboratory tests.

7. L-Arginine: Amino acid for blood circulation and erection

L-Arginine is an amino acid that is the predecessor of nitrogen oxide (No). No plays an important role in expanding blood vessels, improving blood circulation. L-Arginine is often used to improve erectile function and increase physical performance.

• The role of L-Arginine: L-Arginine is converted into NO under the influence of the ne-syntase enzyme. No relaxes the smooth muscles of the blood vessels, expanding them and improving blood flow. Improving blood circulation can have a positive effect on various aspects of health, including erectile function, physical performance and health of the cardiovascular system.

• L-Arginine and erectile function: L-arginine is often used to treat erectile dysfunction. Improving blood circulation in the penis can help improve an erection. Some studies have shown that the intake of L-Arginine can improve an erection in men with mild and moderate erectile dysfunction.

• L-Arginine and physical performance: L-Arginine can also help increase physical performance. Improving blood circulation and delivery of oxygen to muscles can increase endurance and reduce fatigue.

• Recommended dosage: The recommended dosage of L-Arginine is 3-6 g per day. L-Arginine is usually taken before training or before bedtime.

• Selecting additives with L-Arginine: When choosing additives with L-Arginine, it is important to choose additives from trusted manufacturers that are undergoing independent laboratory tests. L-Arginine is often combined with other ingredients such as citrullin, which is also the predecessor of NO.

8. Palm Extract Serenoa (Saw Palmetto): For prostate health

Serenoa repens, also known as Saw Palmetto, is an extract from the fruits of the palm, which grows in the southeastern part of North America. Serene palm extract is widely used to treat symptoms of benign prostate hyperplasia (DHCH).

• The role of the Extract of the Palm Serenoa: Serene palm extract contains phytosterols and fatty acids, which can have anti -inflammatory and antiandrogenic effects. It is believed that the extract of the Serenia palm blocks the transformation of testosterone into dihydrotestosterone (DGT), which is the main factor that contributes to an increase in the prostate at the DHGPZH.

• Palm Extract Serenoa and DGPZH: Serenia palm extract can help reduce the symptoms of DHCH, such as frequent urination, night urination, difficult urination and incomplete emptying of the bladder. Some studies have shown that the cut extract of the gray palm can be as effective as some drugs for the treatment of DHCS.

• Recommended dosage: The recommended dosage of the serenia palm extract is 320 mg per day.

• Choosing additives with a palmg extract: When choosing additives with a gray palm extract, it is important to choose additives from trusted manufacturers that undergo independent laboratory tests. Pay attention to the content of fatty acids in the extract.

9. Pygeum Africanum: African plum extract for prostate

Pygeum Africanum is an extract of African plum cortex, which is traditionally used to treat problems with a prostate. Pygeum Africanum contains phytosterols, triterpenes and other biologically active substances that can have anti -inflammatory and antiandrogenic effects.

• Роль Pygeum African: Pygeum Africanum can help reduce inflammation in the prostate, improve urination and reduce the frequency of night urination. Pygeum Africanum can also help improve sexual function in men with prostate problems.

• Pygeum African и дгпж: Pygeum Africanum is often used to treat the symptoms of DHPH. Some studies have shown that Pygeum Africanum can be effective for reducing the symptoms of DHCH.

• Recommended dosage: The recommended dosage of Pygeum Africanum is 50-200 mg per day.

• Choosing additives with Pygeum Africanum: When choosing additives with Pygeum Africanum, it is important to choose additives from trusted manufacturers that undergo independent laboratory tests.

10. Beta-Sitosterol: Phytosterol for prostate health

Beta-Sitosterol is a phytosterol contained in various plants, such as the palm, Pygeum Africanum and soybeans. Beta-sytosterol can help reduce the symptoms of DHCH, such as frequent urination, night urination and difficulty urination.

• The role of beta-sytosterol: Beta-Sitosterol can block the transformation of testosterone into DGT, reduce inflammation in the prostate and improve urination.

• Beta-sitosterol and DGS: Beta-Sitosterol is often used to treat the symptoms of DGPZH. Some studies have shown that beta-sytosterol can be effective for reducing the symptoms of DGPZH.

• Recommended dosage: The recommended dosage of beta-sytosterol is 60-130 mg per day.

• Choosing additives with beta-sytosterol: When choosing additives with beta-sytosterol, it is important to choose additives from trusted manufacturers that undergo independent laboratory tests.

11. B vitamins B: For energy and nervous system

B vitamins are a group of eight vitamins that play an important role in the metabolism of energy, the functioning of the nervous system and the health of cells. B vitamins are necessary to maintain general health and well -being.

• The role of B vitamins B: B vitamins are involved in various metabolic processes, including the transformation of food into energy, the synthesis of DNA and RNA and the formation of red blood cells. B vitamins are also necessary for the normal functioning of the nervous system, supporting the transmission of nerve impulses and the health of nerve cells.

• B vitamins and energy: Group B vitamins, especially vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantotenic acid), B6 (pyridoxin) and B12 (cobalamin), and energy metabolism. They help turn carbohydrates, fats and proteins into energy that the body can use to perform various functions. B vitamins deficiency can lead to fatigue, weakness and a decrease in energy level.

• B vitamins and nervous system: B vitamins, especially vitamins B1 (thiamine), B6 (pyridoxin), B9 (folic acid) and B12 (cobalamin), are necessary for the normal functioning of the nervous system. They participate in the synthesis of neurotransmitters, chemicals that transmit signals between nerve cells. B vitamins deficiency can lead to neurological problems such as depression, anxiety, irritability and peripheral neuropathy.

• Recommended dosage: The recommended daily dose of B vitamins varies depending on vitamin. It is important to get a sufficient amount of all B vitamins to maintain optimal health.

• Sources of B vitamins B: B vitamins are contained in various foods, such as meat, poultry, fish, eggs, dairy products, whole grain products, legumes, nuts, seeds and green leafy vegetables. However, some vitamins of group B, such as vitamin B12, are found only in animal products. Vegetarians and vegans may need to take additives with vitamin B12.

• The choice of additives with vitamins of group B: B vitamins are available in various forms of additives, including group B vitamins and separate B vitamins B. When choosing additives with group B vitamins, it is important to choose additives from trusted manufacturers that are undergoing independent laboratory tests. It is also important to make sure that the addition contains all eight B vitamins in sufficient quantities.

12. Coenzym Q10 (CoQ10): Antioxidant for the heart and energy

Coenzym Q10 (CoQ10) is a substance that is naturally produced in the body and plays an important role in the production of energy in cells. COQ10 is also a powerful antioxidant that protects the cells from damage to free radicals. COQ10 is especially important for the health of the heart and maintaining energy level.

• ROLD COANZIMA Q10: COQ10 is involved in the electronic transport circuit in mitochondria, cellular organelles responsible for energy production. COQ10 helps to transfer the electrons necessary for the synthesis of ATP (adenosine triphosphate), the main source of energy for cells. COQ10 is also a powerful antioxidant that protects the cells from damage to free radicals.

• CoQ10 and heart health: COQ10 plays an important role in maintaining heart health. It helps to improve the function of the heart muscle, increase the level of energy in the heart cells and protect the heart from damage to free radicals. Some studies have shown that COQ10 can be useful for people with heart failure, high blood pressure and other cardiovascular diseases.

• CoQ10 and energy: COQ10 is necessary for the production of energy in cells. It can help increase the level of energy, reduce fatigue and improve physical performance. Some studies have shown that COQ10 can be useful for people with chronic fatigue and fibromyalgia.

• CoQ10 and fertility: Some studies show that COQ10 can improve male fertility. It can improve mobility and number of sperm.

• Recommended dosage: The recommended COQ10 dosage varies depending on the health status and goals of admission. It is usually recommended to take from 100 to 300 mg COQ10 per day.

• Sources of Coenzyme Q10: COQ10 is contained in various foods, such as meat, poultry, fish, nuts and seeds. However, the COQ10 content in food is usually small, so to maintain the optimal level of COQ10, add -ons may be required.

• Choosing additives with Q10 Coenzym: COQ10 is available in two forms: Kilikhinon and Kilikhinol. Kilikhinol is considered a more bio -access form of COQ10. When choosing additives with COQ10, it is important to pay attention to the COQ10 form, dosage and product quality. Choose additives from trusted manufacturers that undergo independent laboratory tests.

13. Omega-3 fatty acids: for the heart, brain and joints

Omega-3 fatty acids is a group of polyunsaturated fatty acids that play an important role in maintaining the health of the heart, brain, joints and other organs and systems. The main types of omega-3 fatty acids are EPA (eicopascentaenoic acid) and DHA (non-oxaexaenic acid), which are found in fatty fish, and ALA (alpha-linolenic acid), which is found in plant sources, such as linen seeds, chia and walnuts.

• The role of omega-3 fatty acids: Omega-3 fatty acids have anti-inflammatory properties that can help reduce the risk of chronic diseases such as cardiovascular diseases, arthritis and some types of cancer. Omega-3 fatty acids are also necessary for the normal functioning of the brain and nervous system.

• Omega-3 fatty acids and heart health: Omega-3 fatty acids can help reduce triglycerides, reduce blood pressure, prevent blood clots and improve blood vessels. Some studies have shown that the consumption of omega-3 fatty acids can reduce the risk of a heart attack and stroke.

• Omega-3 fatty acids and brain health: Omega-3 fatty acids, especially DHA, are necessary for the development and functioning of the brain. DHA is a significant part of the cell membranes in the brain and plays an important role in the transmission of nerve impulses. The consumption of omega-3 fatty acids can improve cognitive functions, memory and mood.

• Omega-3 fatty acids and joints: Omega-3 fatty acids can help reduce inflammation in the joints and alleviate the symptoms of arthritis. Some studies have shown that the consumption of omega-3 fatty acids can reduce pain, constraint and edema in the joints.

• Recommended dosage: The recommended daily dose of omega-3 fatty acids varies depending on the state of health and goals of administration. It is usually recommended to take from 1 to 3 g of omega-3 fatty acids per day, mainly in the form of EPA and DHA.

• Sources of omega-3 fatty acids: The main source of omega-3 fatty acids is oily fish, such as salmon, tuna, sardines and mackerel. Plant sources of omega-3 fatty acids include linseed seeds, chia, walnuts and soy oil. However, ALA from plant sources is not so effectively converted into EPA and DHA, like EPA and DHA from fat fish.

• The choice of additives with omega-3 fatty acids: When choosing additives with omega-3 fatty acids, it is important to pay attention to the EPA and DHA content, as well as to the quality of the product. Choose additives from trusted manufacturers that undergo independent laboratory tests to guarantee the purity and safety of the product. It is also important to choose additives with a high concentration of EPA and DHA in order to get the maximum benefit for health.

14. Ashvaganda: adaptogen for stress and energy

Ashvaganda (withania somnifera) is an adaptogenic plant that is traditionally used in Ayurvedic medicine to reduce stress, increase energy and improve overall well -being. Ashvaganda contains various biologically active substances, such as vitanolides that can have antioxidant, anti -inflammatory and immunomodulating effects.

• The role of Ashvaganda: Ashvaganda helps the body adapt to stress, reducing the level of cortisol, stress hormone. Ashvagand can also increase energy level, improve sleep, maintain immune function and improve cognitive functions.

• Ashwaganda and Stresses: Ashvaganda is often used to reduce stress and anxiety. Some studies have shown that Ashvaganda’s taking can reduce cortisol levels, improve mood and reduce anxiety symptoms.

• Ashwaganda and Energy: Ashvagand can help increase energy and reduce fatigue. It can improve the function of the thyroid gland and increase the level of energy in the cells.

• Ashwaganda and Testosterone: Some studies show that Ashvagand can increase testosterone levels in men.

• Recommended dosage: The recommended dosage of ashvaganda varies depending on the form of the additive and concentration of active substances. It is usually recommended to take from 300 to 500 mg of Ashvaganda extract per day.

• The choice of additives with ashvaganda: When choosing additives with ashvaganda, it is important to pay attention to the concentration of Vita