Effective dietary supplements for the prevention of age -related changes in men

Effective dietary supplements for the prevention of age -related changes in men: detailed analysis and guide

Age inevitably makes adjustments to the male body. Reducing the level of hormones, a slowdown in metabolism, deterioration of cognitive functions, weakening of immunity, loss of muscle mass are only some of the manifestations of aging. Although genetics plays a significant role, lifestyle, nutrition and use of biologically active additives (BAD) can significantly affect the speed and severity of these changes. In this manual, we will consider the most effective dietary supplements that can slow down the aging process in men, improve the general state of health and improve the quality of life. We delve into the mechanisms of action of each component, study the scientific evidence of their effectiveness, consider the recommended dosages and potential side effects. It is important to emphasize that before taking any dietary supplement, it is necessary to consult a doctor.

I. Maintaining hormonal balance: the key to male health and longevity

Reducing the level of testosterone is one of the most noticeable age -related changes in men, which affects energy, libido, muscle mass, bone density and mood. Maintaining the optimal hormonal balance plays a critical role in the prevention of age -related changes.

1. D-asparaginic acid (DAA): natural stimulant of testosterone

D-pparaginic acid (DAA) is an amino acid that is involved in the synthesis and release of hormones, including testosterone and luteinizing hormone (LH). LH stimulates Leydig’s cells in testicles to the production of testosterone.

• The mechanism of action: DAA accumulates in the pituitary gland and testicles, stimulating the production of gonadotropin-releasing hormone (GNRG), which, in turn, stimulates the release of LH and follicle-stimulating hormone (FSH). An increase in the level of LH stimulates the synthesis of testosterone. In addition, the DAA can directly affect the cells of Leydig, enhancing their function.

• Scientific evidence: Some studies have shown that DAA can increase testosterone levels in men with its low level. The study published in the journal “Reproductive Biology and Endocrinology” showed that the DAA reception increases the level of testosterone by an average of 42% in men with a normal level of testosterone. However, other studies did not confirm these results, especially in men with a normal or high level of testosterone.

• Dosage: The recommended DAA dosage is usually 2-3 grams per day, divided into several receptions.

• Side effects: In general, DAA is considered safe, but in some cases side effects can occur, such as headaches, irritability and digestive problems. Long -term use of high doses of DAA requires consultation with a doctor.

2. Tribulus Terrestris: a traditional remedy for increasing libido and energy

Tribulus Terrytris is a herbaceous plant traditionally used in Ayurvedic and Chinese medicine to increase libido, improve sports indicators and treatment of infertility.

• The mechanism of action: It is assumed that the active components of the tribulus, the saponins (especially the protojoscin) stimulate the release of LH and, therefore, increase the level of testosterone. However, this mechanism of action is still not fully studied and is the subject of discussions. Some studies suggest that tribulus can act by stimulating androgen receptors or improving blood circulation in the genitals.

• Scientific evidence: The results of studies of the tribulus are ambiguous. Some studies show that it can improve libido and sexual function in men with erectile dysfunction and low testosterone levels. However, other studies did not find a significant impact on testosterone levels or sports indicators in healthy men. The meta-analysis published in the journal “Journal of Ethnopharmacology” showed that the tribulus can improve the sexual function, but additional studies are needed to confirm its effectiveness.

• Dosage: The recommended dosage of the tribulus is usually 250-750 mg per day, divided into several tricks. It is important to choose extracts with a high content of saponins (at least 40%).

• Side effects: The tribulus is considered safe for most people, but in some cases side effects can occur, such as stomach disorder, nausea and vomiting. Cases of gynecomastia (breast augmentation) were rarely reported when using tribulus.

3. Zinc: an indispensable mineral for the synthesis of testosterone and prostate health

Zinc is an indispensable mineral that plays an important role in many physiological processes, including testosterone synthesis, immune function and prostate health.

• The mechanism of action: Zinc is a necessary component of enzymes involved in the synthesis of testosterone. Zinc deficiency can lead to a decrease in testosterone levels. In addition, zinc plays an important role in maintaining the health of the prostate and can help prevent the development of benign prostate hyperplasia (DGPZ).

• Scientific evidence: Studies have shown that zinc deficiency can lead to a decrease in testosterone levels in men. Circus addition can increase testosterone levels in men with zinc deficiency. The study published in the journal Nutrition showed that the use of zinc for six months increases the level of testosterone in men with moderate zinc deficiency. Zinc can also help reduce the symptoms of DHCH, such as frequent urination and difficulty urination.

• Dosage: The recommended daily dose of zinc is 11 mg for men. For men with zinc deficiency, a higher dose may be required, but it should be taken under the supervision of a doctor.

• Side effects: Taking high doses of zinc can cause side effects, such as nausea, vomiting, diarrhea and abdominal pain. Long -term use of high doses of zinc can lead to copper deficiency and impaired immune function.

4. Magnesium: improving the quality of sleep and support for testosterone

Magnesium is another indispensable mineral that plays an important role in many physiological processes, including testosterone synthesis, muscle and nerves function, as well as regulation of blood sugar.

• The mechanism of action: Magnesium is involved in the synthesis of testosterone and can help increase testosterone levels in men with magnesium deficiency. In addition, magnesium plays an important role in improving the quality of sleep. The lack of sleep can negatively affect the level of testosterone.

• Scientific evidence: Studies have shown that magnesium deficiency can lead to a decrease in testosterone levels in men. Magnesium addition can increase testosterone levels in men with magnesium deficiency. The study published in the journal Biological Trace Element Research showed that the intake of magnesium increases the level of testosterone in men with sports within a month. Magnesium can also help improve the quality of sleep, which, in turn, has a positive effect on testosterone levels.

• Dosage: The recommended daily dose of magnesium is 400-420 mg for men. It is best to take magnesium in the form of citrate, glycinate or Malat, which are well absorbed by the body.

• Side effects: Taking high doses of magnesium can cause side effects, such as diarrhea, nausea and abdominal pain.

5. Vitamin D: “sunny” hormone and support for testosterone

Vitamin D is a fat -soluble vitamin that plays an important role in maintaining bone health, immune function and testosterone level. It is synthesized in the skin under the influence of sunlight, but many people experience a deficiency of vitamin D, especially in the winter months.

• The mechanism of action: Vitamin D is involved in the regulation of genes expression, including genes involved in the synthesis of testosterone. In addition, vitamin D affects the level of globulin connecting sex hormones (GSPG), which is associated with testosterone and makes it inactive. Vitamin D can reduce the level of GSPG, thereby increasing the level of free testosterone.

• Scientific evidence: Studies have shown that vitamin D deficiency can lead to a decrease in testosterone levels in men. Vitamin D addition can increase the level of testosterone in men with vitamin D deficiency. The study published in the journal Hormone and Metabolic Research showed that the intake of vitamin D increases the level of testosterone in men with low vitamin D.

• Dosage: The recommended daily dose of vitamin D is 600-800 IU (international units). For men with vitamin D deficiency, a higher dose may be required, but it should be taken under the supervision of a doctor. It is important to control the level of vitamin D in the blood to avoid overdose.

• Side effects: Reception of high doses of vitamin D can cause side effects, such as nausea, vomiting, constipation, weakness and disorientation. Long -term use of high doses of vitamin D can lead to hypercalcemia (an increased level of calcium in the blood) and kidney damage.

II. Oxidative stress protection: Antioxidants for health and longevity

Oxidative stress is an imbalance between the formation of free radicals and the ability of the body to neutralize them. Free radicals are unstable molecules that can damage cells, DNA and proteins, accelerating aging processes and increasing the risk of chronic diseases such as cardiovascular diseases, alzheimer cancer and disease. Antioxidants are substances that help neutralize free radicals and protect the cells from damage.

1. Coenzym Q10 (COQ10): Energy for cells and protection against free radicals

Coenzym Q10 (COQ10) is a fat -soluble substance that plays an important role in the production of energy in cells (especially in mitochondria) and is a powerful antioxidant. It is also important for the health of the heart and blood vessels.

• The mechanism of action: COQ10 is involved in the transfer of electrons in mitochondria, which is necessary for the production of energy in the form of ATP (adenosine triphosphate). It also neutralizes free radicals, protecting the cells from oxidative damage. With age, the COQ10 level in the body decreases, which can lead to fatigue, a decrease in energy and increased susceptibility to diseases.

• Scientific evidence: Studies have shown that COQ10 can improve the function of the heart, reduce blood pressure and increase energy level. It can also help protect the cells from damage caused by oxidative stress. The study published in the journal “Journal of the American College of Cardiology” showed that COQ10 improves heart function in patients with heart failure.

• Dosage: The recommended COQ10 dosage is 100-200 mg per day. It is best to take COQ10 in the form of Kilikhinol, which is better absorbed by the body, especially in the elderly.

• Side effects: COQ10 is usually well tolerated, but in some cases side effects can occur, such as stomach disorder, nausea and insomnia.

2. Resveratrol: a useful antioxidant of red wine and berries

Resveratrol is a polyphenol contained in red wine, grapes, berries and peanuts. It is known for its powerful antioxidant and anti -inflammatory properties.

• The mechanism of action: Resveratrol activates sirtuins – enzymes that play an important role in regulating aging, metabolism and protecting cells from stress. It also neutralizes free radicals and has anti -inflammatory properties. Resveratrol can imitate the effects of calories restrictions, which is associated with an increase in life expectancy in animals.

• Scientific evidence: Studies have shown that resveratrol can improve heart health, reduce cancer risk and improve cognitive functions. It can also help protect the cells from damage caused by oxidative stress. The study published in the journal Cell Metabolism showed that resveratrol improves metabolism and reduces the risk of developing cardiovascular diseases in mice.

• Dosage: The recommended dosage of resveratrol is 150-500 mg per day. It is best to choose trans-reratrol, which is the most active form of resveratrol.

• Side effects: Resveratrol is usually well tolerated, but in some cases side effects can occur, such as stomach and diarrhea. Reception of high doses of resveratrol can interact with some drugs such as anticoagulants.

3. Alpha-lipoic acid (ALA): Universal antioxidant and metabolic support

Alpha-lipoic acid (ALA) is a natural antioxidant contained in each cell of the body. It plays an important role in the production of energy and has a unique ability to dissolve both in water and in fat, which allows it to act in various parts of the cell.

• The mechanism of action: ALA is involved in glucose metabolism and energy production in mitochondria. It also neutralizes free radicals and has antioxidant properties. ALA can restore other antioxidants such as vitamin C and vitamin E. It can also improve insulin sensitivity and reduce blood sugar.

• Scientific evidence: Studies have shown that ALA can improve blood sugar control in patients with diabetes, reduce the risk of neuropathy and improve the function of nerves. It can also help protect the cells from damage caused by oxidative stress. The study published in the journal Diabetes Care showed that ALA improves blood sugar control and reduces the risk of neuropathy in patients with type 2 diabetes.

• Dosage: The recommended ALA dosage is 300-600 mg per day. It is best to take Ala on an empty stomach to improve his assimilation.

• Side effects: ALA is usually well tolerated, but in some cases side effects can occur, such as stomach disorder, nausea and dizziness. ALA can interact with some drugs such as the thyroid medicine.

4. Selenium: An important trace element for immunity and cell protection

Selenium is an indispensable trace element that plays an important role in the immune function, protect the cells from damage and regulation of the thyroid function.

• The mechanism of action: Selenium is part of selenoproteins, which are enzymes with antioxidant properties. Selenoproteins help neutralize free radicals and protect the cells from oxidative damage. Selenium also plays an important role in immune function, supporting the activity of immune cells.

• Scientific evidence: Studies have shown that selenium can reduce the risk of developing certain types of cancer, improve thyroid function and support the immune function. It can also help protect the cells from damage caused by oxidative stress. The study published in The Lancet magazine showed that Selenium reduces the risk of developing prostate cancer.

• Dosage: The recommended daily dose of selenium is 55 μg for men. It is best to get selenium from food sources such as Brazilian nuts, seafood and meat. When taking selenic additives, it is important not to exceed the recommended dose.

• Side effects: Reception of high doses of selenium can cause side effects, such as nausea, vomiting, hair loss and nerves damage. Long -term use of high doses of selenium can lead to selenosis – poisoning by selenium.

5. Vitamin C: powerful antioxidant and immunity support

Vitamin C (ascorbic acid) is a water -soluble vitamin that plays an important role in immune function, collagen synthesis and cell protection from damage.

• The mechanism of action: Vitamin C is a powerful antioxidant that neutralizes free radicals and protects cells from oxidative damage. It also participates in the synthesis of collagen, which is necessary for the health of the skin, bones and joints. Vitamin C supports the immune function, stimulating the activity of immune cells.

• Scientific evidence: Studies have shown that vitamin C can reduce the risk of colds, improve skin health and support immune function. It can also help protect the cells from damage caused by oxidative stress. The meta-analysis published in the journal Cochrane Database of Systematic Reviews showed that vitamin C can reduce the duration and severity of colds.

• Dosage: The recommended daily dose of vitamin C is 90 mg for men. It is best to get vitamin C from food sources, such as citrus fruits, berries and vegetables. When taking vitamin C as an additive, it is important not to exceed the recommended dose.

• Side effects: Taking high doses of vitamin C can cause side effects, such as stomach disorder, diarrhea and the formation of kidney stones.

III. Maintaining cognitive functions: dietary supplement to improve memory and concentration

With age, cognitive functions, such as memory, concentration and speed of thinking, can worsen. Some dietary supplements can help support and improve cognitive functions, slowing down the processes of brain aging.

1. Omega-3 fatty acids (EPA and DHA): brain and heart health

Omega-3 fatty acids, especially eicopascentenic acid (EPA) and non-zahyxenoic acid (DHA), are essential fats that play an important role in the health of the brain, heart and eye.

• The mechanism of action: DHA is the main structural component of the brain and plays an important role in the function of neurons, the transfer of nerve impulses and the formation of memory. EPA has anti -inflammatory properties and can help protect the brain from damage caused by inflammation. Omega-3 fatty acids improve blood circulation in the brain, providing it with the necessary nutrients.

• Scientific evidence: Studies have shown that omega-3 fatty acids can improve memory, concentration and speed of thinking. They can also reduce the risk of developing Alzheimer’s disease and other neurodegenerative diseases. The study published in the journal Neurology showed that omega-3 fatty acids reduce the risk of dementia.

• Dosage: The recommended dosage of omega-3 fatty acids is 1-2 grams per day, with an emphasis on EPA and DHA. It is best to receive omega-3 fatty acids from oily fish, such as salmon, sardines and macrel. When taking omega-3 fatty acids as an additive, it is important to choose high-quality products obtained from pure sources.

• Side effects: Omega-3 fatty acids are usually well tolerated, but in some cases side effects can occur, such as stomach disorder, belching and fish taste in the mouth. Taking high doses of omega-3 fatty acids can increase the risk of bleeding.

2. Phosphatidylserin (PS): Support for memory and concentration

Phosphatidylserin (PS) is a phospholipid, which is an important component of cell membranes, especially in the brain. It plays an important role in the function of neurons, the transfer of nerve impulses and the formation of memory.

• The mechanism of action: PS supports the structure and function of cell membranes in the brain, improving the transmission of nerve impulses and increasing cognitive functions. It can also reduce the level of cortisol (stress hormone), which can negatively affect cognitive functions.

• Scientific evidence: Studies have shown that PS can improve memory, concentration and speed of thinking, especially in the elderly. He can also help reduce stress and improve mood. The study published in the magazine “Aging” showed that PS improves memory and cognitive functions in older people with a moderate cognitive decline.

• Dosage: The recommended dosage PS is 100-300 mg per day.

• Side effects: PS is usually well tolerated, but in some cases side effects can occur, such as stomach disorder and insomnia.

3. Bacopa Monnieri: A traditional remedy for improving memory

Bacopa Monnieri is grass used in Ayurvedic medicine to improve memory, concentration and training.

• The mechanism of action: Monnie’s bacop contains active compounds called bacosides, which improve the transmission of nerve impulses in the brain, protect neurons from damage and have antioxidant properties. Monnie’s bacop can also increase blood flow to the brain.

• Scientific evidence: Studies have shown that Monnie Bacop can improve memory, concentration and speed of training. He can also help reduce stress and anxiety. The study published in the journal “Journal of Alternative and Complementary Medicine” showed that Monnie Bacop improves memory and cognitive functions in healthy people.

• Dosage: The recommended dosage of the Monnie Bacopa is 300-450 mg per day. It is important to choose extracts with a high bascid content (at least 50%).

• Side effects: Monnie’s bacop is usually well tolerated, but in some cases side effects can occur, such as stomach disorder, nausea and dry mouth.

4. Ginkgo biloba (Ginkgo Biloba): Improving blood circulation in the brain

Ginkgo Biloba is a tree, the leaves of the leaves of which are used to improve blood circulation in the brain, memory and concentration.

• The mechanism of action: Ginkgo biloba extract contains flavonoids and terpenoids that improve blood circulation in the brain, expand the vessels and protect neurons from damage. Ginkgo biloba also has antioxidant properties.

• Scientific evidence: Studies have shown that ginkgo bilobe can improve memory, concentration and speed of thinking, especially in older people. He can also help reduce the risk of dementia. However, the results of ginkgo biloba are contradictory, and additional studies are needed to confirm its effectiveness.

• Dosage: The recommended dosage of ginkgo bilobe is 120-240 mg per day, divided into two doses.

• Side effects: Ginkgo biloba is usually well tolerated, but in some cases side effects can occur, such as headaches, stomach disorder and dizziness. Ginkgo bilobe can increase the risk of bleeding, especially in people taking anticoagulants.

IV. Prostate health support: dietary supplements for the prevention of DGPZH

Benign prostate hyperplasia (DGPZ) is an increase in the prostate gland, which is often found in men with age. DGPZ can cause urination problems, such as frequent urination, difficult urinating and incomplete emptying of the bladder. Some dietary supplements can help reduce the symptoms of DGPZ and support the health of the prostate.

1. Palm Extract Sabal (Saw Palmetto): A traditional prostate health tool

Palm Extract Sabal (Saw Palmetto) is an extract of palm fruits, which is traditionally used to treat the symptoms of DHCH.

• The mechanism of action: Sabal palm extract contains phytosterols that inhibit the 5-alpha reductase enzyme that turns testosterone into dihydotestosterone (DGT). DGT plays an important role in the development of the DGPZH. Sabal palm extract also has anti -inflammatory properties.

• Scientific evidence: Studies have shown that the Sabal palm extract can reduce the symptoms of DHCH, such as frequent urination, difficult urinating and incomplete emptying of the bladder. However, the results of studies of Palm Sabal’s Extract are contradictory, and additional studies are needed to confirm its effectiveness. The meta-analysis, published in the journal “Jama”, showed that the Sabal palm extract is no more effective than the placebo, in the treatment of symptoms of DHCH.

• Dosage: The recommended dosage of the Sabal palm extract is 320 mg per day. It is important to choose extracts containing at least 85% of fatty acids.

• Side effects: Sabal palm extract is usually well tolerated, but in some cases side effects can occur, such as stomach disorder, nausea and dizziness.

2. Beta-Sitosterol: Phytosterol for prostate health

Beta-Sitosterol is a phytosterol contained in vegetable oils, nuts and seeds. It has anti -inflammatory properties and can help reduce the symptoms of DHPH.

• The mechanism of action: Beta-Sitosterol can inhibit an enzyme 5-alpha reductase, which turns testosterone into DGT. It can also reduce blood cholesterol and improve immune function.

• Scientific evidence: Studies have shown that beta-sytosterol can reduce the symptoms of DGPZ, such as frequent urination, difficult urinating and incomplete emptying of the bladder. The meta-analysis, published in the journal BJU International, showed that beta-sytosterol improves the symptoms of DGPZH and increases the rate of urine flow.

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

• Side effects: Beta-Sitosterol is usually well tolerated, but in some cases side effects can occur, such as stomach and nausea.

3. African Pygeum (Pygeum Africanum): Plant for prostate health

African Pygeum (Pygeum Africanum) is an extract of African plum cortex, which is traditionally used to treat the symptoms of DGPZH.

• The mechanism of action: African pygum extract contains phytosterols and triterpenes that have anti -inflammatory properties and can help reduce the edema of the prostate gland. It can also improve the function of the bladder.

• Scientific evidence: Studies have shown that the African piguum extract can reduce the symptoms of DHCH, such as frequent urination, difficult urination and night urination. The meta-analysis, published in the journal “Cochrane Database of Systematic Reviews”, showed that the extract of the African piguum improves the symptoms of DHCH and increases the rate of urine flow.

• Dosage: The recommended dosage of the African piguum extract is 50-100 mg per day, divided into two doses.

• Side effects: African pygeum extract is usually well tolerated, but in some cases side effects can occur, such as stomach and nausea.

V. Maintaining muscle mass: dietary supplements to support strength and functionality

With age, men often lose their muscle mass and strength, which can lead to a decrease in physical activity and increasing the risk of falls and injuries. Some dietary supplements can help support and increase muscle mass, improve strength and functionality.

1. Creatine: Energy for muscles and power support

Creatine is a natural substance that is contained in the muscles and plays an important role in the production of energy during high -intensity exercises.

• The mechanism of action: Creatine increases the level of phosphocratin in the muscles, which is used for the regeneration of ATP (adenosine triphosphate) – the main source of energy for muscles. Creatine can also increase the delay in the water in the muscles, which helps to increase their volume and strength.

• Scientific evidence: Studies have shown that creatine can increase muscle mass, strength and power, especially in combination with burial training. It can also improve sports indicators and reduce fatigue. The meta-analysis published in the journal “Journal of the International Society of Sports Nutrition” showed that creatine increases muscle mass and strength in young and elderly people.

• Dosage: The recommended dosage of creatine is 3-5 grams per day. You can use the loading method by taking 20 grams of creatine per day for 5-7 days, and then switching to a 3-5 gram maintenance dose. However, the loading method is not mandatory.

• Side effects: Creatine is usually well tolerated, but in some cases side effects can occur, such as water delay, stomach disorder and muscle cramps. Creatine is not recommended for people with kidney diseases.

2. Serum protein: protein for muscle growth and restoration

Serum protein is a high -quality protein obtained from milk. It contains all essential amino acids and is easily absorbed by the body.

• The mechanism of action: Protein is the main building material for muscles. Serum protein provides the body with the necessary amino acids for the growth and restoration of muscles after training.

• Scientific evidence: Studies have shown that serum protein can increase muscle mass, strength and reduce the loss of muscle mass with age, especially in combination with burial training. It can also help reduce weight and improve metabolism. The meta-analysis published in the journal “American Journal of Clinical Nutrition” showed that serum protein increases muscle mass and strength in older people.

• Dosage: The recommended dosage of serum protein is 20-30 grams after training or during the day to achieve the necessary daily protein consumption (1.6-2.2 grams per kilogram of body weight).

• Side effects: Serum protein is usually well tolerated, but in some cases side effects can occur, such as stomach disorder, bloating and gas formation. People with intolerance to lactose should choose isolation of serum protein, which contains less lactose.

3. BCAA (amino acids with an extensive chain): Support for muscle restoration

BCAA (amino acids with an extensive chain) are three irreplaceable amino acids: leucine, isolacin and valin. They play an important role in the synthesis of protein, restoration of muscles and a decrease in muscle fatigue.

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