Choose dietary supplements for men’s health wisely

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Choose dietary supplements for men’s health wisely

I. Understanding the basics: what is dietary supplement and their role in male health

  1. Dietary Dad Definition (biologically active additives):

    • Bades are concentrates of natural or identical to 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 task is to supplement the diet with the necessary components to maintain health and prevent diseases.
    • The composition of dietary supplements may include vitamins, minerals, amino acids, polyunsaturated fatty acids, dietary fiber, probiotics, prebiotics, plant extracts and other biologically active substances.
    • The form of the prison is diverse: tablets, capsules, powders, solutions, syrups, bars, etc.
    • Adjustment of dietary supplements in many countries, including Russia, is less strict than for drugs. This means that manufacturers are not required to provide equally extensive safety and efficiency data, as in the case of drugs.
    • It is important to understand that dietary supplements do not replace good nutrition and a healthy lifestyle. They should be considered as an addition to them, and not as an alternative.

  2. The role of dietary supplements in maintaining male health:

    • Prevention of nutrient deficiency: A modern diet often does not provide the body with all the necessary vitamins and minerals. Bad can help to make up for the deficiency of these substances, especially in conditions of increased physical exertion, stress or adverse environmental situation.
    • Support for reproductive function: Some dietary supplements contain components that positively affect spermatogenesis, sperm mobility and hormonal balance, which is important for maintaining a men’s reproductive health.
    • Improving physical performance and endurance: Bad containing amino acids, creatine, L-carnitine and other substances can help increase the energy potential of the body, reduce fatigue and accelerate recovery after physical exertion.
    • Prostate health support: Some plant extracts and minerals that make up dietary supplements have anti -inflammatory and antioxidant effects, contributing to maintaining the health of the prostate gland and reducing the risk of prostatitis and other diseases.
    • Strengthening the immune system: Vitamins (C, D, E), minerals (zinc, selenium) and plant extracts with immunomodulating properties can help strengthen the immune system and increase the body’s resistance to infections.
    • Protection against oxidative stress: Antioxidants, such as vitamins C and E, selenium, Q10 coenzyme and plant extracts (for example, green tea extract), help protect the body cells from damage by free radicals, slowing down the aging process and reducing the risk of chronic diseases.
    • Maintaining health of the cardiovascular system: Omega-3 fatty acids, Q10 coenzyme, B vitamins and other dietary supplements can help reduce cholesterol, improve the elasticity of blood vessels and normalize blood pressure, which is important for maintaining the health of the cardiovascular system.
    • Improving cognitive functions: Some dietary supplements containing ginkgo biloba, ginseng, B vitamins and other substances can improve memory, concentration and other cognitive functions.
    • Support for the health of bones and joints: Vitamin D, calcium, magnesium, chondroitin and glucosamine, which are part of dietary supplements, can help strengthen bones and joints, prevent osteoporosis and arthritis.

  3. The importance of consulting with a specialist:

    • Before taking any dietary supplements, you need to consult a doctor or a qualified nutritionist.
    • The specialist will help to determine which components are necessary for your body, taking into account your age, health status, lifestyle and nutritional characteristics.
    • The doctor can also identify possible contraindications for taking certain dietary supplements and prevent undesirable interactions with the drugs that you take.
    • A self -medication of dietary supplements can be dangerous and lead to negative health consequences.

II. Key components of dietary supplements for male health and their action

  1. Vitamins:

    • Vitamin D:

      • It is necessary to maintain the health of bones, the immune system and the normal functioning of the muscles.
      • Vitamin D deficiency is often found in men, especially in the winter season, when solar activity decreases.
      • Signs of vitamin D deficiency: fatigue, weakness, pain in bones and muscles, decreased immunity.
      • Recommended dose of vitamin D for men: 600-800 IU per day. With a pronounced deficiency, the dose can be increased as prescribed by the doctor.
      • Vitamin D may be contained in dietary supplements in the form of vitamin D3 (cholecalciferol), which is the most effective form.

    • Vitamin C:

      • A powerful antioxidant strengthens the immune system, promotes the healing of wounds and the absorption of iron.
      • Increases the body’s resistance to infections and stress.
      • Recommended dose of vitamin C for men: 90 mg per day. With increased physical exertion or during the period of the disease, the dose can be increased.
      • Vitamin C can be contained in dietary supplements in various forms, such as ascorbic acid, sodium ascorbate or calcium ascorbate.

    • Vitamin E:

      • Another powerful antioxidant protects the body cells from damage by free radicals.
      • Supports health of the cardiovascular system and reproductive function.
      • Recommended dose of vitamin E for men: 15 mg per day.
      • Vitamin E may be contained in a dietary supplement in the form of alpha-tocopherol or a mixture of tocopherols.

    • B vitamins B:

      • They play an important role in the energy exchange, the functioning of the nervous system and the formation of red blood cells.
      • In particular, vitamin B12 is necessary for the normal functioning of the nervous system and preventing anemia.
      • Recommended dose of vitamin B12 for men: 2.4 mcg per day.
      • B vitamins can be contained in dietary supplements in the form of separate vitamins or as part of complexes.

  2. Minerals:

    • Zinc:

      • It is necessary to maintain the immune system, reproductive function and health of the prostate gland.
      • Participates in the synthesis of testosterone and improves sperm quality.
      • Recommended zinc dose for men: 11 mg per day.
      • Zinc may be contained in dietary supplements in various forms, such as zinc citrate, zinc picoline or zinc gluconate.

    • Selenium:

      • A powerful antioxidant protects the body cells from damage by free radicals.
      • Participates in the functioning of the thyroid gland and supports the immune system.
      • He plays an important role in reproductive function and improves sperm quality.
      • Recommended dose of selenium for men: 55 μg per day.
      • Selenium can be contained in dietary supplements in various forms, such as selenometyinin or sodium selenite.

    • Magnesium:

      • It is necessary for the normal functioning of muscles and the nervous system, maintaining bone health and regulation of blood pressure.
      • Participates in energy metabolism and reduces the risk of developing cardiovascular diseases.
      • Recommended dose of magnesium for men: 400-420 mg per day.
      • Magnesium can be contained in dietary supplements in various forms, such as magnesium citrate, magnesium glycine or magnesium oxide.

  3. Amino acids:

    • L-arginine:

      • Improves blood circulation, helps to expand blood vessels and increase nitrogen oxide.
      • It can improve erectile function and increase libido.
      • Participates in the synthesis of creatine, which is necessary for muscle growth and increasing physical endurance.
      • Recommended dose of L-Arginine: 3-6 grams per day.

    • L-Carnitin:

      • It transports fatty acids to mitochondria, where they are used to produce energy.
      • Increases physical endurance and reduces fatigue.
      • It can improve sperm quality and increase fertility.
      • Recommended dose of L-carnitine: 1-3 grams per day.

    • BCAA (Branched-Chain Amino Acids):

      • A complex of three essential amino acids: leucine, isolacin and valin.
      • Necessary for growth and restoration of muscles.
      • Reduce fatigue and accelerate recovery after physical exertion.
      • Recommended dose of BCAA: 5-10 grams per day.

  4. Plant extracts:

    • Saw Palmetto extract (with palmetto):

      • Used to maintain the health of the prostate gland.
      • Reduces the symptoms of benign prostate hyperplasia (DHCH), such as frequent urination and difficulty urination.
      • The enzyme 5-alpha reductase is blocking, which turns testosterone into dihydrotestosterone (DGT), a hormone that helps to increase the prostate gland.
      • Recommended dose of Saw Palmetto extract: 160-320 mg per day.

    • Tribulus Terrestris extract (tribulus Terrrestris):

      • It is believed that it increases testosterone levels and improves libido.
      • It can increase physical strength and endurance.
      • Some studies show that Tribulus Terrestris can improve sperm quality.
      • Recommended dose of Tribulus Terrestris extract: 250-750 mg per day.

    • Panax Ginseng extract (ginseng):

      • Adaptogen, increases the body’s resistance to stress and fatigue.
      • Improves cognitive functions, memory and concentration.
      • It can increase libido and improve erectile function.
      • Recommended dose of Panax Ginseng extract: 200-400 mg per day.

    • Epimedium extract (Goryanka):

      • Contains Ikariin, a substance that improves blood circulation and can improve erectile function.
      • Increases nitrogen oxide, which plays an important role in expanding blood vessels and improving blood flow.
      • It can increase libido and improve sexual health.
      • Recommended dose of Epimedium extract: 250-500 mg per day.

  5. Other useful components:

    • Omega-3 fatty acids:

      • It is necessary for the health of the cardiovascular system, brain and joints.
      • Reduce cholesterol and triglycerides in the blood.
      • Improve vascular elasticity and reduce the risk of blood clots.
      • Recommended dose of omega-3 fatty acids: 1-3 grams per day.

    • Coenzim q10:

      • Antioxidant is necessary for the production of energy in cells.
      • Supports the health of the cardiovascular system and improves the function of mitochondria.
      • It can increase fertility and improve sperm quality.
      • Recommended dose of Coenzyme Q10: 30-100 mg per day.

    • Probiotics:

      • Useful bacteria that maintain intestinal health and strengthen the immune system.
      • Improve digestion and absorption of nutrients.
      • They can reduce the risk of infections and allergic reactions.
      • Recommended dose of probiotics: several billion colony -forming units (CFUs) per day.

III. Criteria for choosing high -quality dietary supplements for male health

  1. The presence of a quality certificate:

    • Make sure that the dietary supplement is certified by the relevant quality control authorities.
    • In Russia, this is Rospotrebnadzor. The packaging must indicate the number of the certificate of state registration (SGR).
    • The quality certificate guarantees that the product meets the established safety and efficiency requirements.

  2. Reputation manufacturer:

    • Choose a dietary supplement from well -known and trusted manufacturers with a good reputation in the market.
    • Study reviews about the manufacturer and products on the Internet.
    • Pay attention to the presence of the manufacturer of their own research and clinical tests.

  3. Product composition:

    • Carefully study the composition of dietary supplements. Make sure that it contains the necessary components in sufficient dosage.
    • Avoid products with an excess of ingredients, especially if you are not sure of their need.
    • Preference should be given to dietary supplements with a natural composition and a minimum number of artificial additives, dyes and preservatives.
    • Pay attention to the component release form. For example, vitamin D3 (cholecalciferol) is a more effective form than vitamin D2 (ergocalciferol).

  4. Dosage of active substances:

    • Make sure that the dosage of active substances in dietary supplements corresponds to the recommended daily norms or prescribing a doctor.
    • Do not exceed the recommended dosage, as this can lead to undesirable side effects.
    • If you take several dietary supplements containing the same components, make sure that the total dosage does not exceed the permissible limits.

  5. Output form:

    • Choose a dietary supplement release form, which is most convenient for you.
    • Tablets and capsules are usually most convenient to use.
    • Powers can be dissolved in water or added to food.
    • Liquid forms can be faster.
    • Consider the features of the assimilation of various forms of release. For example, some vitamins are better absorbed in a fat -soluble form (in capsules with butter).

  6. Lack of contraindications and side effects:

    • Carefully study the contraindications and possible side effects indicated on the package of dietary supplements.
    • Consult a doctor if you have any chronic diseases or take medications.
    • Start taking dietary supplements with a small dose to make sure that there are no allergic reactions or other undesirable effects.
    • If any side effects occur, stop taking dietary supplements and consult a doctor.

  7. Compatibility with other drugs and dietary supplements:

    • Consider the possible interactions between dietary supplements and other drugs that you take.
    • Some dietary supplements can enhance or weaken the effect of drugs, which can lead to undesirable consequences.
    • Consult a doctor or pharmacist to make sure the safety of the simultaneous administration of dietary supplements and drugs.
    • Do not take at the same time several dietary supplements containing the same components, as this can lead to an overdose.

  8. Price Product:

    • The price of dietary supplements is not always an indicator of its quality.
    • Do not overpay for the brand if you can find a similar product from another manufacturer at a more affordable price.
    • Compare dietary supplements in different pharmacies and online stores.
    • Pay attention to the expiration date of the product. Do not buy dietary supplements with an expired shelf life.

  9. Consumer reviews:

    • Study the reviews of other consumers about dietary supplements that you plan to purchase.
    • Pay attention to reviews about the effectiveness of the product, its safety and possible side effects.
    • However, you should not completely rely on reviews, as they can be subjective and do not always reflect the real picture.
    • Use reviews as an additional source of information, but make the final decision based on your own knowledge and recommendations of the doctor.

IV. Dietary supplement to solve specific male health problems

  1. Support for reproductive function and increased fertility:

    • Zinc: It is necessary for the synthesis of testosterone and improve sperm quality.
    • Selenium: Protects sperm from damage to free radicals and improves their mobility.
    • L-Carnitin: Improves energy metabolism in sperm and increases their viability.
    • Coenzim q10: Protects sperm from oxidative stress and improves their mobility.
    • Vitamin E: A powerful antioxidant protects sperm from damage to free radicals.
    • Folic acid: It is necessary for normal spermatogenesis and reduces the risk of developing defects in the nervous tube in the fetus.
    • Tribulus terrestrial: It is believed that it increases testosterone levels and improves libido, which indirectly can help increase fertility.
    • Ashwaganda (Ashwagandha): Adaptogen, reduces stress levels and improves sperm quality.

  2. Maintaining the health of the prostate gland:

    • Saw Palmetto (So Palmetto): Reduces the symptoms of benign prostate hyperplasia (DHCH).
    • Pumpkin oil: Contains fatty acids and antioxidants that support the health of the prostate gland.
    • Zinc: It is necessary for the normal functioning of the prostate gland and reduces the risk of prostatitis.
    • Selenium: A powerful antioxidant protects the prostate cells from damage to free radicals.
    • Liquopin: The antioxidant contained in tomatoes reduces the risk of developing prostate cancer.
    • Экстракт Pygeum African: Reduces the symptoms of DHPS and improves urination.
    • Quercetin: Antioxidant and anti -inflammatory agent reduces inflammation in the prostate gland.

  3. Improving testosterone levels and libido improvement:

    • Zinc: It is necessary for the synthesis of testosterone.
    • Magnesium: Participates in the synthesis of testosterone and improves its absorption.
    • Vitamin D: It is necessary to maintain a normal level of testosterone.
    • D-asparaginic acid (DAA): Amino acid that can increase the level of testosterone.
    • Tribulus terrestrial: It is believed that it increases testosterone levels and improves libido.
    • Ashwaganda (Ashwagandha): Adaptogen, reduces stress levels and improves testosterone levels.
    • Ginseng: Adaptogen, increases energy level and improves libido.
    • Epimedium extract (Goryanka): Contains Ikariin, a substance that improves blood circulation and can improve erectile function and increase libido.
    • Pajuk (Fenugreek): It can increase testosterone levels and improve libido.

  4. Improving physical performance and endurance:

    • Creatine: Increases muscle strength and endurance.
    • L-Carnitin: It transports fatty acids to mitochondria, where they are used to produce energy.
    • BCAA (Branched-Chain Amino Acids): Necessary for growth and restoration of muscles.
    • Beta-Alanine: Increases the level of carnosine in the muscles, which reduces fatigue.
    • Caffeine: Stimulant, increases the level of energy and concentration.
    • Taurin: Amino acid, improves energy metabolism and reduces fatigue.
    • Ginseng: Adaptogen, increases energy level and reduces fatigue.
    • Rhodiola pink (Rhodiola rosea): Adaptogen, increases the body’s resistance to stress and improves physical performance.
    • L-Citrullin: Improves blood circulation and increases endurance.

  5. Strengthening the immune system:

    • Vitamin C: A powerful antioxidant strengthens the immune system.
    • Vitamin D: Supports the immune system and reduces the risk of infections.
    • Zinc: It is necessary for the normal functioning of the immune system.
    • Selenium: A powerful antioxidant protects the body cells from damage by free radicals.
    • Probiotics: Support the intestinal health and strengthen the immune system.
    • SOUTINATEA: Strengthens the immune system and reduces the risk of colds.
    • Garlic: It has antibacterial and antiviral properties.
    • Chernai elder (Elderberry): It has antiviral properties and reduces the duration of colds.
    • Beta-glucan: Strengthen the immune system and increase the body’s resistance to infections.

V. Risks and warnings when taking dietary

  1. Possible side effects:

    • Some dietary supplements can cause side effects, such as digestive disorders, allergic reactions, headaches, dizziness, etc.
    • Side effects often occur when the recommended dosage is exceeded or with individual intolerance to dietary supplements.
    • Especially careful should be when taking dietary supplements containing plant extracts, as they can interact with drugs and cause undesirable side effects.
    • If any side effects occur, stop taking dietary supplements and consult a doctor.

  2. Interaction with drugs:

    • Some dietary supplements can interact with drugs, enhancing or weakening their effect.
    • Especially cautious should be when taking dietary supplements containing anticoagulants (for example, vitamin K), antiplatelets (for example, garlic) or drugs affecting blood coagulation.
    • If you take any drugs, be sure to consult a doctor or pharmacist before taking dietary supplements.

  3. Inaccurate information on labels:

    • Information on the labels of dietary supplements is not always true.
    • Some manufacturers may indicate high dosages of active substances or not indicate all the ingredients in the product.
    • Therefore, it is important to choose a dietary supplement from well -known and trusted manufacturers with a good reputation in the market.
    • Pay attention to the presence of a certificate of quality and number of the certificate of state registration (SGR) on the package of dietary supplements.

  4. The risk of an overdose:

    • When taking several dietary supplements containing the same components, there is a risk of an overdose.
    • An overdose of some vitamins and minerals can be dangerous to health.
    • Follow the recommended dosages indicated on the package of dietary supplements, and do not exceed them without consulting a doctor.

  5. Not a replacement for good nutrition:

    • Bad is not a replacement for good nutrition and a healthy lifestyle.
    • They should be considered as an addition to a balanced diet and regular physical exercises.
    • Do not rely only on dietary supplements in maintaining health. It is important to adhere to a healthy lifestyle, eat right and regularly play sports.

  6. Individual intolerance:

    • Some people may have individual intolerance to individual dietary supplements.
    • If allergic reactions or other undesirable effects occur, stop taking dietary supplements and consult a doctor.

  7. Bad and oncological diseases:

    • Some studies show that high doses of certain dietary supplements can contribute to the growth of cancer cells.
    • Patients with cancer should be careful about taking dietary supplements and be sure to consult a oncologist.

VI. Conclusion

The choice of dietary supplements for men’s health is a responsible step that requires a conscious approach. Before you start taking any additives, it is necessary to consult a doctor or a qualified nutritionist in order to determine your individual needs and exclude possible contraindications. Carefully study the composition of the product, the dosage of active substances and the reputation of the manufacturer. Remember that dietary supplement is not a panacea, but only an addition to a healthy lifestyle and a balanced diet. Take the choice of dietary supplements wisely, and they will help you maintain health and improve the quality of life.

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