Top dietary supplement for male health

Top dietary supplements for male health: Guide to choose effective additives

Chapter 1: Understanding Male Health and Role of Bad

Male health is a comprehensive concept covering physical, mental and reproductive well -being. With age, under the influence of stress, malnutrition and other factors, the male body may experience a deficiency of certain substances, which negatively affects its functioning. Biologically active additives (dietary supplements) can serve as a valuable tool for maintaining and improving male health, making up for the lack of necessary vitamins, minerals, amino acids and other biologically active compounds.

However, it is important to understand that dietary supplements are not drugs and do not replace full nutrition and a healthy lifestyle. They only complement the diet, helping to eliminate deficits and maintain optimal body work. Before taking any dietary supplements, it is necessary to consult a doctor in order to exclude contraindications and avoid undesirable interactions with other drugs taken.

1.1. Key aspects of male health, which are affected by dietary supplements:

• Reproductive function: Spermatogenesis, libido, erectile function.
• Testosterone level: Maintaining the normal level of testosterone, an important hormone for male health.
• Prostate health: Prevention and support for prostatitis and benign prostate hyperplasia (DGPZ).
• Energy and life tone: Improving physical and mental performance, decreased fatigue.
• Cardiovascular system: Maintaining the health of the heart and blood vessels.
• Muscle mass and strength: Support for growth and restoration of muscle tissue.
• Immune system: Strengthening immunity and increasing infections resistance.
• Mental health: Reducing stress, improving mood and cognitive functions.

1.2. Criteria for choosing high -quality dietary supplements:

• Composition: Carefully study the composition of the product, paying attention to the concentration of active substances and the presence of additional ingredients.
• Reputation manufacturer: Choose dietary supplements from famous and reliable manufacturers with a good reputation in the market.
• Certification: The presence of quality certificates (for example, GMP) guarantees that the product meets the established standards of production.
• Reviews: Study the reviews of other consumers to get an idea of ​​the efficiency and safety of the product.
• Consultation with a doctor: Before taking any dietary supplements, be sure to consult a doctor to exclude contraindications and possible side effects.
• Output form: Choose a convenient release form for you (capsules, tablets, powders, liquids).
• Price: High price is not always high. Compare the prices and composition of different products to choose the best option.
• Dosage: Follow the recommended dosage indicated on the packaging. Exceeding the dosage can be dangerous to health.
• The origin of the ingredients: Preference should be given to dietary supplements made of natural and high -quality ingredients.
• Information transparency: The manufacturer must provide complete and reliable information about the product, including composition, dosage, method of use and contraindications.

Chapter 2: Top Bad to improve reproductive function and increase testosterone levels

2.1. Zinc:

Zinc is an important trace element that plays a key role in the reproductive function of men. It is necessary for the synthesis of testosterone, spermatogenesis and maintaining the health of the prostate gland. Zinc deficiency can lead to a decrease in libido, a deterioration in sperm quality and the development of prostatitis.

• The mechanism of action: Zinc is involved in the regulation of hormonal balance, protects sperm from damage and promotes their normal development.
• Recommended dosage: 15-30 mg per day.
• Sources: Oysters, meat, poultry, nuts, seeds.
• Advantages: Improves sperm quality, improves testosterone levels, and supports the health of the prostate gland.
• Side effects: In high doses can cause nausea, vomiting and diarrhea.

2.2. Selenium:

Selenium is an antioxidant necessary to protect cells from damage to free radicals. It plays an important role in the reproductive function of men, improving the mobility and quality of sperm. Selenium deficiency can lead to infertility.

• The mechanism of action: Selenium protects sperm from oxidative stress, increases their mobility and improves fertility.
• Recommended dosage: 55-200 mcg per day.
• Sources: Brazilian nuts, seafood, meat, poultry, eggs.
• Advantages: Improves sperm quality, improves fertility, protects cells from damage.
• Side effects: In high doses can cause nausea, vomiting, diarrhea and hair loss.

2.3. L-arginine:

L-Arginine is an amino acid that is involved in the synthesis of nitrogen oxide (No), an important regulator of vascular tone. No helps expand blood vessels, improving the blood supply to the pelvic organs and, as a result, erectile function.

• The mechanism of action: L-Arginine contributes to the production of NO, which expands blood vessels and improves the blood supply to the penis, improving the erection.
• Recommended dosage: 3-6 g per day.
• Sources: Meat, poultry, fish, nuts, seeds.
• Advantages: Improves erectile function, increases libido, improves blood supply to the pelvic organs.
• Side effects: In high doses, it can cause nausea, diarrhea and bloating.

2.4. D-asparaginic acid (DAA):

D-paraginic acid is an amino acid that can increase the level of testosterone, stimulating the production of luteinizing hormone (LH) and follicle-stimulating hormone (FSH). These hormones play an important role in the regulation of the reproductive function of men.

• The mechanism of action: DAA stimulates the production of LH and FSH, which, in turn, increase testosterone levels.
• Recommended dosage: 2-3 g per day.
• Sources: Avocado, asparagus, oysters.
• Advantages: Increases testosterone levels, improves sperm quality, and improves libido.
• Side effects: In rare cases, it can cause headache and irritability.

2.5. Tribulus Terrestris Tribulus:

Tribulus Terrright is a plant that is traditionally used to increase libido and improve reproductive function. It is believed that the tribulus stimulates the production of LH, which leads to an increase in testosterone levels.

• The mechanism of action: The tribulus supposedly stimulates the production of LH, which leads to an increase in testosterone levels, but the scientific evidence of this effect is limited.
• Recommended dosage: 250-750 mg per day.
• Sources: Plant extract Tribulus Terrrestris.
• Advantages: It can increase libido, improve erectile function, increase testosterone levels (data is limited).
• Side effects: In rare cases, it can cause stomach disorder.

2.6. Pajuk (Fenugreek):

A fencth is a plant that is used in traditional medicine to improve digestion and increase libido. Some studies show that the fencing can increase testosterone levels and improve sexual function in men.

• The mechanism of action: The fenced carfits presumably contains compounds that can increase the level of testosterone, however, scientific evidence of this effect is limited.
• Recommended dosage: 500-600 mg per day.
• Sources: Cloth seeds.
• Advantages: It can increase libido, improve sexual function, increase testosterone levels (data is limited).
• Side effects: It can cause stomach disorder and allergic reactions.

2.7. Vitamin D:

Vitamin D is an important vitamin that plays a role in the regulation of testosterone levels. Vitamin D deficiency can be associated with a low level of testosterone and a deterioration in reproductive function.

• The mechanism of action: Vitamin D is involved in the regulation of testosterone synthesis.
• Recommended dosage: 2000-5000 IU per day (depending on the level of vitamin D in the blood).
• Sources: Sunlight, oily fish, egg yolks, enriched products.
• Advantages: Increases testosterone levels, improves bone health, strengthens the immune system.
• Side effects: In high doses can cause nausea, vomiting and weakness.

2.8. Maka Peruvian (Maca):

Peruvian poppy is a plant that grows in the Andes and is traditionally used to increase energy, libido and fertility. It is believed that poppy can improve sperm quality and increase libido in men.

• The mechanism of action: The mechanism of action of the poppy is not fully studied, but it is believed that it can affect the hormonal balance and improve the blood supply to the pelvic organs.
• Recommended dosage: 1500-3000 mg per day.
• Sources: Maki root.
• Advantages: It can increase libido, improve sperm quality, increase energy.
• Side effects: In rare cases, it can cause stomach disorder.

Chapter 3: Bad for the health of the prostate gland

3.1. SAW Palmetto palm extract:

Serene palm extract is one of the most popular dietary supplements for the health of the prostate gland. It is used to alleviate the symptoms of benign prostate hyperplasia (DGPZ), such as frequent urination, difficult urinating and night calls for urination.

• The mechanism of action: Serene palm extract is supposedly inhibits the 5-alpha reductase enzyme, which turns testosterone into dihydrotestosterone (DGT). DGT plays a role in the development of the DGPZH.
• Recommended dosage: 160-320 mg per day.
• Sources: The fruits of the palm is serenia.
• Advantages: Relieves symptoms of DHCH, improves urine outflow, reduces the frequency of night calls to urination.
• Side effects: In rare cases, it can cause stomach disorder.

3.2. Liquopin:

Lycopin is an antioxidant contained in tomatoes and other red fruits and vegetables. Studies show that lycopine can reduce the risk of developing prostate cancer and improve the health of the prostate gland.

• The mechanism of action: Lycopine protects the prostate cells from damage to free radicals, reducing the risk of cancer.
• Recommended dosage: 10-30 mg per day.
• Sources: Tomatoes, watermelon, grapefruit, guava.
• Advantages: Protects prostate cells from damage, reduces the risk of developing prostate cancer.
• Side effects: In rare cases, it can cause stomach disorder.

3.3. Beta-sitosterol:

Beta-Sitosterol is a plant sterol contained in various plants, nuts and seeds. It is used to alleviate the symptoms of DHPH, improving the outflow of urine and reducing the frequency of night calls for urination.

• The mechanism of action: Beta-Sitosterol supposedly inhibits the enzyme 5-alpha reductase and has an anti-inflammatory effect, which helps to relieve symptoms of DGPZH.
• Recommended dosage: 60-130 mg per day.
• Sources: Vegetable oils, nuts, seeds.
• Advantages: Relieves symptoms of DHCH, improves urine outflow, reduces the frequency of night calls to urination.
• Side effects: In rare cases, it can cause stomach disorder.

3.4. Quercetin:

Quercetin is a flavonoid contained in various fruits, vegetables and berries. It has antioxidant and anti -inflammatory properties that can be useful for the health of the prostate gland.

• The mechanism of action: Quercetin has antioxidant and anti -inflammatory properties that can reduce inflammation in the prostate gland and improve its function.
• Recommended dosage: 500-1000 mg per day.
• Sources: Apples, onions, broccoli, berries.
• Advantages: It has antioxidant and anti -inflammatory properties, can improve the health of the prostate gland.
• Side effects: In rare cases, it can cause stomach disorder and headache.

3.5. Pumpkin oil:

Pumpkin oil contains linoleic acid, oleic acid and other beneficial substances that can be useful for the health of the prostate gland. It is used to alleviate the symptoms of DHPS and improve urine outflow.

• The mechanism of action: Pumpkin oil supposedly has an anti -inflammatory effect and can improve the function of the bladder, which helps to relieve symptoms of DHCH.
• Recommended dosage: 1-2 tablespoons per day.
• Sources: Pumpkin seeds.
• Advantages: Relieves the symptoms of DHCH, improves the outflow of urine, has an anti -inflammatory effect.
• Side effects: In rare cases, it can cause stomach disorder.

Chapter 4: Dietary supplement to increase energy and vital tone

4.1. Coenzim Q10 (COQ10):

Coenzym Q10 is an antioxidant that plays an important role in the production of energy in cells. It is necessary for the normal functioning of the heart, brain and muscles. With age, the COQ10 level in the body decreases, which can lead to fatigue and a decrease in energy.

• The mechanism of action: COQ10 is involved in the production of energy in cells, improving their function and increasing vital tone.
• Recommended dosage: 100-300 mg per day.
• Sources: Meat, poultry, fish, nuts, vegetable oils.
• Advantages: Increases energy, improves the functioning of the heart and brain, has antioxidant properties.
• Side effects: In rare cases, it can cause stomach disorder.

4.2. Creatine:

Creatine is an amino acid that plays an important role in energy metabolism in the muscles. It is used to increase strength and endurance in physical exertion.

• The mechanism of action: Creatine increases energy reserves in the muscles, which allows you to train more intense and longer.
• Recommended dosage: 3-5 g per day.
• Sources: Meat, fish.
• Advantages: Increases strength and endurance, improves the growth of muscle mass.
• Side effects: In rare cases, it can cause fluid retention in the body and stomach disorder.

4.3. B vitamins B:

B vitamins play an important role in energy exchange, supporting the normal functioning of the nervous system and brain. B vitamins deficiency can lead to fatigue, irritability and a decrease in concentration.

• The mechanism of action: B vitamins are involved in converting food into energy, maintaining the normal functioning of the nervous system and brain.
• Recommended dosage: In accordance with recommendations for daily consumption.
• Sources: Meat, poultry, fish, eggs, dairy products, vegetables, fruits.
• Advantages: Increase energy, improve mood, support the normal functioning of the nervous system and brain.
• Side effects: In rare cases, it can cause stomach disorder.

4.4. Ginseng:

Ginseng is a plant that is used in traditional medicine to increase energy, improve cognitive functions and strengthen the immune system.

• The mechanism of action: Ginseng presumably improves blood circulation, stimulates the nervous system and has adaptogenic properties, helping the body adapt to stress.
• Recommended dosage: 200-400 mg per day.
• Sources: Ginseng root.
• Advantages: Increases energy, improves cognitive functions, strengthens the immune system, has adaptogenic properties.
• Side effects: In rare cases, it can cause headache, insomnia and stomach disorder.

4.5. Rod