What dietary supplements are needed for men for longevity?

What dietary supplements are needed for men for longevity?

Section 1: Fundamental Nutrients: The basis of men’s health

1. Vitamin D: This fat -soluble vitamin plays a key role in the regulation of calcium and phosphorus necessary for the health of bones. Vitamin D deficiency is associated with an increased risk of development of osteoporosis, cardiovascular diseases, some types of cancer and autoimmune diseases. In men, vitamin D is also important for maintaining the level of testosterone and the health of the prostate gland. Sunlight is the main source of vitamin D, but in the winter months or with a limited stay in the sun, the reception of additives becomes necessary. The recommended dose for most men is 600-800 IU per day, but people with a shortage may require a higher dosage under the supervision of a doctor. The forms of vitamin D3 (cholecalciferol) are preferable, since they are better absorbed by the body. When choosing an additive, pay attention to the availability of independent laboratory testing (for example, NSF International, USP Verified), which guarantees the quality and accuracy of the specified dosage. Symptoms of deficiency include fatigue, weakness, bone pain, mood worsening and weakening of immunity. Long -term deficiency can lead to more serious problems, such as osteomination (softening of bones). Interactions with drugs, such as Holestyramine (a drug for reducing cholesterol) and some steroids, can reduce the absorption of vitamin D. Regular monitoring of vitamin D levels in the blood (25-hydroxyvitamin D) will help determine the optimal dosage.

2. Magnesium: A mineral involved in more than 300 enzymatic reactions in the body, including the regulation of blood pressure, blood sugar, the functioning of muscles and nerves, as well as the synthesis of protein and DNA. Magnesium deficiency is common, especially among men who consume a lot of treated foods, alcohol or taking certain drugs (for example, diuretics). The deficiency of magnesium is associated with an increased risk of developing cardiovascular diseases, type 2 diabetes, osteoporosis and migraines. For men, magnesium is especially important for maintaining the health of the heart muscle and preventing muscle cramps. The recommended daily dose is 400-420 mg. Various forms of magnesium have different bioavailability. Magnesium glycinate and taurat are well absorbed and less often cause side effects, such as diarrhea, compared with magnesium oxide. Magnesium citrate is also well absorbed, but can have a laxative effect. When choosing an additive, pay attention to the form of magnesium and take into account individual tolerance. Symptoms of deficiency include muscle cramps, fatigue, weakness, heart rhythm disturbances, irritability and insomnia. Long -term deficiency can lead to hypocalcemia (low blood calcium) and hypokalemia (low blood potassium in the blood). Magnesium can interact with some antibiotics (for example, tetracyclines and chinolons), reducing their effectiveness. It is recommended to take magnesium separately from these drugs.

3. Omega-3 fatty acids: Ezmosorexic acid (EPA) and preshase acid (DHA), which play an important role in the health of the heart, brain and eyes. Omega-3 fatty acids have anti-inflammatory properties and can reduce the risk of developing cardiovascular diseases, stroke, depression and dementia. In men, they are also important for maintaining the health of the prostate gland and sperm quality. The main sources of omega-3 fatty acids are fatty fish (salmon, sardins, macrel) and the additives of fish oil or croil oil. The recommended daily dose is 1-2 grams of EPA and DHA. When choosing an additive, pay attention to the content of EPA and DHA in each portion and the availability of certificates confirming the purity of the product and the absence of heavy metals (for example, mercury). Fish oil can cause side effects, such as fish belching and stomach disorder. Crill oil can be more easily tolerated for some people. Alternative sources of omega-3 fatty acids for vegetarians and vegans include algae oil, which contains DHA and EPA. Omega-3 fatty acids can interact with anticoagulants (drugs that thin blood), enhancing their effect. Therefore, if you take anticoagulants, you need to consult a doctor before taking the supplements of omega-3 fatty acids. The inclusion in the diet of products rich in alpha-linolenic acid (ALA), such as linseed seeds, chia seeds and walnuts, can also help increase the level of omega-3 fatty acids in the body, although the transformation of ALA into EPA and DHA is not always effective.

4. Zinc: The mineral necessary for the immune function, healing of wounds, protein and DNA synthesis, as well as for reproductive health. Zinc plays an important role in maintaining the level of testosterone and the quality of sperm in men. Zinc deficiency can lead to a decrease in immunity, worsening wound healing, loss of taste and smell, as well as to problems with reproductive function. The recommended daily dose is 11 mg. Sources of zinc are meat, poultry, seafood, legumes and nuts. Zinc supplements are available in various forms, such as zinc picolinate, zinc citrate and zinc gluconate. Zinc Picoline is considered the most bioavailable form. Taking high doses of zinc (more than 40 mg per day) can lead to side effects, such as nausea, vomiting, diarrhea and a decrease in copper levels. Long -term intake of high doses of zinc can also suppress the immune function. Zinc can interact with some antibiotics (for example, tetracyclines and chinolons), reducing their effectiveness. It is recommended to take zinc separately from these drugs. Zinc can also reduce the absorption of copper and iron. With prolonged use of zinc, additional copper is recommended. People with genetic diseases, such as Wilson’s disease, should avoid taking zinc additives.

5. Vitamin C: A powerful antioxidant that protects the cells from damage by free radicals. Vitamin C is also necessary for the synthesis of collagen, which is important for the health of the skin, bones and joints. Vitamin C supports the immune function and helps the body absorb iron. For men, vitamin C is important for protecting sperm from oxidative damage. The recommended daily dose is 90 mg. Vitamin C is contained in a large number of fruits and vegetables, such as citrus fruits, strawberries, bell pepper and broccoli. Vitamin C additives are available in various forms, such as ascorbic acid, sodium ascorbate and liposomal vitamin C. Liposomal vitamin C has a higher bioavailability. Reception of high doses of vitamin C (more than 2000 mg per day) can lead to side effects, such as stomach and diarrhea. Vitamin C can interact with some drugs such as warfarin (a drug that loses blood). Therefore, if you take any medicine, you need to consult a doctor before taking vitamin C additives. Smoking depletes vitamin C reserves in the body, so smokers may require a higher dosage.

Section 2: Specialized additives for men’s health and longevity

6. Coenzim Q10 (COQ10): An antioxidant that plays a key role in the production of energy in cells. COQ10 is necessary for the health of the heart, brain and muscles. With age, the level of COQ10 in the body decreases, which can lead to fatigue, a decrease in physical endurance and increased risk of developing cardiovascular diseases. In men, COQ10 is also important to maintain sperm quality. The recommended daily dose is 100-200 mg. COQ10 is available in two forms: Kilikhinon and Kilikhinol. Kilikhinol is considered a more bio -access form, especially for the elderly. COQ10 can interact with some drugs such as warfarin (a drug that lures blood) and drugs to reduce blood pressure. Therefore, if you take any medicine, you need to consult a doctor before taking the COQ10 additives. Statins (drugs to reduce cholesterol) can reduce COQ10 in the body, so people taking statins can be useful to take COQ10 additives.

7. Creatine: Amino acid, which plays an important role in the production of energy in the muscles. Creatine increases physical endurance, increases muscle mass and strength, and also improves recovery after training. Creatine can also have a positive effect on cognitive functions. Creatine Monohydrate is the most studied and effective form of creatine. The recommended dose is 3-5 grams per day. Creatine is usually well tolerated, but in some cases it can cause side effects, such as stomach disorder and fluid retention. Creatine can interact with some drugs such as diuretics. Therefore, if you take any medication, you need to consult a doctor before taking creatine additives. People with kidney diseases should consult a doctor before taking creatine additives.

8. Probiotics: Living microorganisms that bring health benefits, improving the balance of microflora in the intestines. Probiotics support the immune function, improve digestion, reduce the risk of developing inflammatory intestinal diseases and can even have a positive effect on mental health. Various probiotics strains have different effects on the body. The most studied strains include Lactobacillus and Bifidobacterium. When choosing a probiotic supplement, pay attention to the number of colony -forming units (CFUs) and for information about strains. The recommended dose is 1-10 billion CO per day. Probiotics are usually well tolerated, but in some cases side effects can cause side effects, such as bloating and gases. Probiotics can interact with some antibiotics. It is recommended to take probiotics a few hours after taking antibiotics. To maintain intestinal health, it is also recommended to use products rich in prebiotics, such as onions, garlic, bananas and asparagus.

9. Alpha-lipoic acid (ALA): An antioxidant that protects the cells from damage by free radicals. ALA also plays an important role in glucose metabolism and can improve insulin sensitivity. ALA can have a positive effect on the nervous system and can be useful in the treatment of diabetic neuropathy. The recommended daily dose is 300-600 mg. ALA can interact with some drugs such as drugs to reduce blood sugar. Therefore, if you take any medicine, you need to consult a doctor before taking ALA additives. ALA can also reduce the level of vitamin B1 (thiamine) in the body, therefore, with prolonged ALA administration, an additional intake of thiamine is recommended.

10. Green tea extract: It is rich in polyphenols, especially epallocatechin-3-gallate (EGCG), which have powerful antioxidant and anti-inflammatory properties. Green tea extract can reduce the risk of developing cardiovascular diseases, some types of cancer and neurodegenerative diseases. In men, green tea extract can also support the health of the prostate gland. The recommended daily dose of EGCG is 300-400 mg. Green tea extract can interact with some drugs such as warfarin (a drug that lures blood) and drugs to reduce blood pressure. Therefore, if you take any medicine, you need to consult a doctor before taking the additives of green tea extract. High doses of green tea extract can cause side effects, such as stomach disorder and insomnia. Green tea extract contains caffeine, so it should be used with caution to people sensitive to caffeine.

Section 3: Plants and herbs for male health and longevity

11. SAW Palmetto (Palma Extract of Serenoa): Plant extract, which is used to treat symptoms of benign prostate hyperplasia (DHCH). Saw Palmetto can reduce urination frequency, improve urine flow and reduce night calls for urination. Saw Palmetto does not heal DHPH, but can alleviate the symptoms. The recommended dose is 320 mg per day. Saw Palmetto is usually well tolerated, but in some cases it can cause side effects, such as stomach and nausea. Saw Palmetto can interact with some drugs such as warfarin (a drug diluting blood). Therefore, if you take any medicine, you need to consult a doctor before taking the Saw Palmetto additives.

12. Ginseng: Adaptogen, which helps the body adapt to stress. Ginseng can increase physical and mental endurance, improve immune function and reduce blood sugar. Various types of ginseng have different effects on the body. The American ginseng has a more relaxing effect, and the Asian ginseng has a more stimulating effect. The recommended dose depends on the type of ginseng and on individual sensitivity. Ginseng can interact with some drugs such as warfarin (a drug that lures blood) and drugs to reduce blood pressure. Therefore, if you take any medicine, you need to consult a doctor before taking ginseng additives. Ginseng can cause side effects, such as insomnia, nervousness and headache.

13. Ashwaganda: Adaptogen, which helps the body adapt to stress. Ashvagand can reduce the level of cortisol (stress hormone), improve sleep, increase energy and improve immune function. Ashvaganda can also have a positive effect on testosterone levels and reproductive function in men. The recommended dose is 300-500 mg per day. Ashvaganda is usually well tolerated, but in some cases it can cause side effects, such as stomach disorder and drowsiness. Ashvaganda can interact with some drugs such as the preparations for the thyroid gland and immunosuppressants. Therefore, if you take any medicine, you need to consult a doctor before taking Ashvaganda additives. Pregnant and lactating women should avoid taking ashvaganda.

14. Tribulus Terrestris (Tribulus Teretstris): A plant tool that is traditionally used to increase libido and improve reproductive function. Tertrix tribulus can increase testosterone levels, but the research results are contradictory. Tertrix tribulus is usually well tolerated, but in some cases it can cause side effects, such as stomach and nausea disorder. Toltris tribulus can interact with some drugs such as drugs to reduce blood pressure and drugs for the treatment of diabetes. Therefore, if you take any medicine, you need to consult a doctor before taking the additives Tribulus Terrytris.

15. Maka Peruvian: A plant growing in the Andes, which is traditionally used to increase energy, libido and fertility. Peruvian poppy can improve mood, increase physical endurance and improve sperm quality. Peruvian poppy is usually well tolerated, but in some cases it can cause side effects, such as stomach disorder and bloating. Peruvian poppy can interact with some drugs, such as thyroid preparations. Therefore, if you take any medicine, you need to consult a doctor before taking the additives of Pyruanskaya Maki.

Section 4: lifestyle factors and interaction with additives

16. Diet: Healthy and balanced diet is the basis of longevity and good health. It is recommended to consume a lot of fruits, vegetables, whole grain products, low -fat protein and healthy fats. Avoid processed products, sugar and trans fats. Some products can enhance or weaken the effect of additives. For example, a grapefruit can interact with some drugs and additives, changing their metabolism. The use of products rich in fiber can reduce the absorption of some minerals, such as zinc and iron.

17. Physical activity: Regular physical exercises are necessary to maintain the health of the heart, brain and muscles. It is recommended to engage in moderate physical activity of at least 150 minutes a week or intensive physical activity of at least 75 minutes a week. Physical exercises can increase the effectiveness of some additives such as creatine. Additives, such as omega-3 fatty acids and vitamin D, can help reduce inflammation and accelerate recovery after training.

18. Stress: Chronic stress can negatively affect health and accelerate the aging process. It is important to learn how to manage stress using techniques such as meditation, yoga and deep breath. Adaptogens, such as ashvaganda and ginseng, can help the body adapt to stress. Magnesium also plays an important role in the regulation of the nervous system and can help reduce anxiety and irritability.

19. Dream: A sufficient dream is necessary to restore the body and maintain health. It is recommended to sleep at least 7-8 hours a day. The lack of sleep can increase the risk of developing many diseases, including cardiovascular diseases, type 2 diabetes and depression. Magnesium and melatonin can help improve sleep quality. Avoid the use of caffeine and alcohol before bedtime.

20. Consultation with a doctor: Before taking any additives, it is recommended to consult a doctor. The doctor can evaluate your health status, determine the feeds of nutrients and recommend the most suitable additives. It is important to inform the doctor about all the drugs taken and additives in order to avoid interactions. The doctor can also control the level of nutrients in the blood and adjust the dosage of additives if necessary.

Section 5: quality and safety of additives

21. The choice of reliable brands: When choosing additives, it is important to choose reliable brands that adhere to high quality and safety standards. Pay attention to the availability of certificates of independent laboratories (for example, NSF International, USP Verified, Consumerlab.com), which confirm the quality and purity of the product. Avoid brands that make unreasonable statements about health benefits.

22. Verification of the list of ingredients: Carefully check the list of ingredients to make sure that there are no undesirable additives, allergens or artificial dyes in the addition. Choose additives with a minimum amount of ingredients.

23. Beware of fakes: The additives market is flooded with fakes and poor -quality products. Buy additives only in trusted stores and pharmacies. Avoid the purchase of additives from unverified online seller. Be careful with additives that are sold at too low.

24. Side effects and interactions: Carefully follow your well -being after the start of taking new additives. If you notice any side effects, stop taking the additive and consult a doctor. Learn about possible interactions between additives and medicines that you take.

25. Proper storage: Store additives in accordance with the instructions on the label. Most additives should be stored in a cool, dry and dark place. Do not store additives in the bathroom, where it is wet and warm. Keep the additives inaccessible to children.

Section 6: Final recommendations

26. Individual approach: There is no universal solution for longevity. The selection of additives should be individual and take into account your state of health, lifestyle and genetic predisposition.

27. Complex approach: Additives are not a replacement for a healthy lifestyle. To achieve longevity, it is necessary to adhere to a balanced diet, engage in regular physical exercises, control stress and sprinkle.

28. Gradual introduction: Do not start taking several new additives at once. Enter them gradually to track the reaction of the body.

29. Regular monitoring: Visit a doctor regularly and undergo preventive examinations. Control the level of nutrients in the blood and adjust the dosage of additives if necessary.

30. Education: Constantly learn new about health and nutrition. Read scientific articles, attend seminars and consultations with specialists. Be critical to the information that you receive from the Internet and social networks.