Popular dietary supplements for men: myths and reality - Yes Global продукция

Popular dietary supplements for men: myths and reality

Part 1: General review and classification of dietary supplements for men

Bades, or biologically active additives, have become an integral part of the modern health culture, especially among men striving for optimal well -being, improving physical form, increasing libido and supporting general health. However, around these additives there are many myths and errors that make it difficult to make justified decisions. The purpose of this article is to provide a comprehensive analysis of popular dietary supplements for men, to debunk common myths, based on scientific research, and to present objective reality about their effectiveness and safety.

1.1. What are dietary supplements and how are they regulated?

Bades are defined as the concentrates of natural or identical to natural biologically active substances intended for direct intake with food or introduction into food products in order to enrich the diet with individual food or biologically active substances and their complexes. They are not drugs and are not intended for the treatment of diseases.

The regulation of dietary supplements varies significantly in different countries. In most countries, including the United States and European countries, dietary supplements are regulated as food, and not as medicines. This means that manufacturers are not required to conduct clinical trials to prove the efficiency and safety of the product before its withdrawal to the market. However, they are responsible for the safety and compliance of the composition with the declared ingredients. Regulatory authorities, such as FDA (Food and Drug Administration) in the United States, can take measures against dietary supplements that are a health hazard or contain false or misleading statements. In Russia, dietary supplements are subject to state registration and sanitary and epidemiological examination.

1.2. Classification of dietary supplements for men for their intended purpose:

Bad for men can be classified according to their alleged action and target audience:

To improve sexual function and libido: They contain ingredients that are believed to increase testosterone levels, improve blood circulation in the pelvis and stimulate sexual attraction. Examples: Tribulus Terrytris, Maka Peruvian, Yochimbin.
To increase muscle mass and strength: Used athletes and bodybuilders to increase endurance, accelerate recovery after training and increase muscle mass. Examples: creatine, protein, BCAA, L-carnitine.
For prostate health: They contain ingredients that are believed to support the health of the prostate gland and reduce the risk of prostate diseases. Examples: Palm Extract Serenoa (Saw Palmetto), zinc, selenium, lycopine.
To increase energy and reduce fatigue: They contain ingredients that are believed to increase energy levels, improve concentration and reduce the feeling of fatigue. Examples: caffeine, guarana, ginseng, vitamins of group B.
For general health and immunity: They contain vitamins, minerals and antioxidants, which are believed to support general health and strengthen the immune system. Examples: vitamin D, vitamin C, zinc, magnesium, omega-3 fatty acids.

1.3. Factors affecting the choice of dietary supplements:

The choice of dietary supplement is an individual process that should take into account a number of factors:

Age: The needs for nutrients are changing with age.
Health status: The presence of chronic diseases can affect the choice of dietary supplements and its safety.
Life: The level of physical activity, diet and bad habits affect the needs for nutrients.
Goals: The choice of dietary supplements should correspond to specific goals, such as improving sexual function, increasing muscle mass or strengthening immunity.
Individual tolerance: It is important to consider possible allergic reactions and side effects.
Consultation with a doctor: Before taking any dietary supplement, it is recommended to consult a doctor, especially if you have any diseases or you take medicines.

Part 2: Bades to improve sexual function and libido: review and analysis

Erectile dysfunction (ED) and a decrease in libido are common problems among men, especially with age. Many turn to Badam in the hope of a natural and safe solution to these problems. However, it is important to understand that the effectiveness and safety of these additives are often not sufficiently studied, and caution must be taken when using them.

2.1. Tribulus Terrestris Tribulus:

What is this: A plant that is traditionally used in Ayurvedic and Chinese medicine to increase libido and improve sexual function.
The mechanism of action (alleged): It is believed that the tribulus terrestris increases the level of testosterone, stimulating the production of luteinizing hormone (LH), which, in turn, stimulates the testicles to the production of testosterone.
Scientific data: Research results are ambiguous. Some studies show that Tertrix tribulus can improve sexual function and libido in men with low testosterone levels, while other studies do not detect a significant effect. For example, meta-analysis, published in the journal “Journal of Ethnopharmacology”, showed that Tertrix tribulus can slightly improve sexual attraction, but does not affect the level of testosterone.
Myths: It is widely believed that Tribulus Terright significantly increases testosterone levels in healthy men.
Reality: Evidence of the effectiveness of the Tribulus T T Terlets to increase the level of testosterone in healthy men is limited. Its effectiveness can be more pronounced in men with low testosterone levels.
Side effects: Disorders of the gastrointestinal tract are possible.
Cautions: It is not recommended to take tribulus terrestris for diseases of the prostate gland and when taking anticoagulants.

2.2. Maka Peruvian (Lepidium Meyenii):

What is this: A plant that grows in high -mountain regions of Peru is traditionally used to increase energy, improve fertility and increase libido.
The mechanism of action (alleged): It is believed that Maca Peruvian affects hormonal balance, improves blood circulation and has antioxidant properties. The mechanism of action of poppies has not been fully studied, but it is assumed that it can affect the hypothalamus and pituitary gland that regulate the hormonal function.
Scientific data: Some studies show that Peruvian poppy can improve sexual function and libido in men, as well as improve sperm quality. For example, a study published in the journal “Andrologia” showed that Maca Peruvian improves sexual desire in men with mild erectile dysfunction.
Myths: Maca Peruvian is a powerful aphrodisiac that can solve any problems with sexual function.
Reality: Peruvian poppy can improve sexual function and libido in some men, but its effectiveness is not universal.
Side effects: In general, Maka Peruvian is considered safe, but in rare cases, disorders of the gastrointestinal tract may occur.
Cautions: It is not recommended to take Pruansky poppy in thyroid diseases.

2.3. Yohimbine:

What is this: The extract of the bark of the tree of the yochimba growing in Africa is traditionally used to treat erectile dysfunction and increase libido.
The mechanism of action: Yochimbin is alpha-2 adrenergic antagonist, which means that it blocks alpha-2 adrenergic receptors that participate in the regulation of erection. The blocking of these receptors can improve blood circulation in the pelvis and relieve an erection.
Scientific data: Studies show that yochimbin can be effective in the treatment of erectile dysfunction, especially in men with psychogenic ED. For example, a study published in the journal “Journal of Urology” showed that Yohimbin improves erectile function in men with Ed.
Myths: Yochimbin is a safe and effective alternative to drugs for the ED.
Reality: Yochimbin can be effective in the treatment of ED, but it can cause side effects and has contraindications. The use of a yochimbin should be carried out under the supervision of a doctor.
Side effects: Anxiety, insomnia, an increase in blood pressure, a rapid heartbeat, dizziness.
Cautions: Yochimbin is contraindicated in diseases of the heart, anxiety disorders, hypertension and taking antidepressants.

2.4. L-Arginine (L-Arginine):

What is this: The amino acid involved in the synthesis of nitrogen oxide (No), which plays an important role in the regulation of blood circulation.
The mechanism of action: L-Arginine is the predecessor of NO, which relaxes blood vessels, improving blood circulation, including in the pelvic area, which can help improve an erection.
Scientific data: Some studies show that L-arginine can improve erectile function, especially in men with mild and moderate ED. For example, a study published in the journal Journal of Sex & Marital Therapy showed that L-Arginine improves erectile function and sexual satisfaction in men with Ed.
Myths: L-Arginine is a powerful remedy for the treatment of ED that can replace drugs.
Reality: L-Arginine can be useful for improving erectile function, especially in combination with other drugs or treatment methods. Its effectiveness can be limited in men with heavy ED.
Side effects: Disorders of the gastrointestinal tract, nausea, diarrhea.
Cautions: It is not recommended to take L-arginine with herpes, kidney diseases and anticoagulants.

2.5. Other dietary supplements to improve sexual function:

Epimedium (Epimedium, Horney Goat Weed): Contains Ikariin, which is believed to have the properties of the FDE-5 inhibitor (phosphodesterosis 5), like drugs for the treatment of ED. However, evidence of effectiveness is limited.
Ginseng (ginseng): It is believed that ginseng increases energy, improves blood circulation and has adaptogenic properties. Some studies show that ginseng can improve erectile function.
Zinc (Zinc): It is important for the production of testosterone and maintain the health of the prostate. Zinc deficiency can lead to a decrease in libido and a deterioration in sexual function.

Part 3: Bades to increase muscle mass and strength: review and analysis

Athletes and bodybuilders often use dietary supplements to increase endurance, accelerate recovery after training and increase muscle mass. It is important to understand which additives are really effective and safe and which are simply marketing tricks.

3.1. Creatine:

What is this: The natural substance contained in muscle tissue and is involved in energy metabolism.
The mechanism of action: Creatine increases the level of phosphocratin in the muscles, which ensures the rapid recovery of ATP (adenosine triphosphate), the main source of energy for muscle contraction. This allows you to train with greater intensity and increase strength and muscle mass.
Scientific data: Creatine is one of the most studied and effective additives for increasing muscle mass and strength. Numerous studies confirm its effectiveness and safety. For example, a meta analysis published in the journal “Journal of the International Society of Sports Nutrition” showed that creatine significantly increases strength and muscle mass.
Myths: Creatine is harmful to the kidneys and liver.
Reality: Creatine is safe for healthy people, subject to recommended dosages. People with kidney diseases need a doctor’s consultation.
Side effects: Temporary water retention in the body, disorders of the gastrointestinal tract (rarely).
Cautions: For kidney diseases, a doctor’s consultation is necessary.

3.2. Protein (Protein):

What is this: Basic building material for muscles.
The mechanism of action: Protein provides amino acids necessary for the restoration and growth of muscle tissue after training. It also participates in the synthesis of hormones and enzymes.
Scientific data: The consumption of a sufficient amount of protein is necessary for the growth and restoration of muscle tissue. Studies show that the use of protein after training helps to increase muscle mass and strength. For example, a study published in the magazine “American Journal of Clinical Nutrition” showed that protein consumption after power training increases the synthesis of muscle protein.
Myths: The use of a large amount of protein is harmful to the kidneys.
Reality: The use of a large amount of protein can be harmful to people with kidney diseases. Healthy people are recommended to use 1.6-2.2 grams of protein per kilogram of body weight per day.
Side effects: Disorders of the gastrointestinal tract (when using a large amount of protein).
Cautions: For kidney diseases, a doctor’s consultation is necessary.

3.3. BCAA (Branched-Chain Amino Acids):

What is this: Amino acids with an extensive chain (leucine, isolacin and valin), which play an important role in muscle metabolism.
The mechanism of action: BCAA is involved in the synthesis of muscle protein, reduce the destruction of muscle tissue and reduce fatigue during training.
Scientific data: Some studies show that BCAA can reduce muscle soreness after training and improve recovery. However, other studies do not detect a significant effect. For example, a meta analysis published in the journal “Journal of the International Society of Sports Nutrition” showed that BCAA can slightly reduce muscle soreness after training.
Myths: BCAA is necessary for the growth of muscle mass.
Reality: BCAA can be useful to improve recovery after training, but they are not necessary for the growth of muscle mass if you use a sufficient amount of protein.
Side effects: In rare cases, disorders of the gastrointestinal tract may occur.
Cautions: In general, BCAAs are considered safe.

3.4. L-carnitine:

What is this: The amino acid participating in the transport of fatty acids in mitochondria, where they are used to produce energy.
The mechanism of action: L-carnitine helps to burn fat and increase energy. It can also improve recovery after training.
Scientific data: Some studies show that L-carnitine can improve endurance and reduce muscle soreness after training. However, other studies do not detect a significant effect. For example, a meta analysis published in the journal Journal of Strength and Conditioning Research showed that L-carnitine can slightly improve endurance.
Myths: L-carnitine is an effective fat for fat burning.
Reality: L-carnitine can be useful for improving endurance and reducing muscle soreness, but it is not a miraculous tool for burning fat. For effective fat burning, you need to follow a diet and regularly train.
Side effects: Disorders of the gastrointestinal tract, the fish smell of the body.
Cautions: It is not recommended to take L-carnitine for thyroid diseases.

3.5. Other dietary supplements to increase muscle mass and strength:

Beta-Alanine: An amino acid that increases the level of carnosine in the muscles, which helps buffer lactic acid and improve endurance.
Citrullin Malate: An amino acid that improves blood circulation and helps to remove lactic acid from the muscles, which improves endurance and reduces fatigue.
HMB (Beta-Hydroxy Beta-Methylbutyrate): Metabolite Leucine, which can reduce the destruction of muscle tissue and improve recovery.

Part 4: Dietary supplements for prostate health: review and analysis

Prostate diseases, such as benign prostate hyperplasia (DHCH) and prostatitis, are common problems among men, especially with age. Many turn to dietary supplements in the hope of natural and safe relief of symptoms and maintaining prostate health.

4.1. SAW Palmetto palm extract:

What is this: Serenia palm fruit extract, growing in North America, is traditionally used to treat the symptoms of DHCH.
The mechanism of action: It is believed that the Extract of the Palm Serenoa inhibits the 5-alpha reductase enzyme, which turns testosterone into dihydrotestosterone (DGT), a hormone that plays an important role in the development of DGPZH. It can also have anti -inflammatory properties.
Scientific data: Research results are ambiguous. Some studies show that the Extract of the Palma of Serenia can reduce the symptoms of DHCH, such as frequent urination and night urination. However, other studies do not detect a significant effect. For example, meta-analysis, published in the journal “Jama”, showed that the Extract of the Palm Cerenia is no more effective than the placebo in the treatment of symptoms of the DGPZH.
Myths: Serene palm extract is an effective remedy for the treatment of DHCH, which can replace drugs.
Reality: Serenia palm extract can relieve symptoms of DHCH in some men, but its effectiveness is not universal. For the treatment of DGPG, consultation with a doctor is recommended.
Side effects: Disorders of the gastrointestinal tract, headache.
Cautions: It can interact with anticoagulants.

4.2. Zinc (Zinc):

What is this: The mineral necessary for the normal function of the prostate gland.
The mechanism of action: Zinc plays an important role in the regulation of hormonal balance and maintain the health of the prostate. It also has antioxidant properties. High concentrations of zinc are contained in the prostate gland, and zinc deficiency can lead to prostate diseases.
Scientific data: Some studies show that zinc intake can improve prostatitis symptoms and reduce the risk of prostate cancer. For example, a study published in the journal Nutrition and Cancer showed that zinc consumption is associated with a decrease in the risk of prostate cancer.
Myths: Zinc is a miraculous tool for the prevention and treatment of prostate diseases.
Reality: Zinc is important for the health of the prostate, but it is not a panacea. Maintaining a sufficient level of zinc in the body can reduce the risk of prostate diseases.
Side effects: Disorders of the gastrointestinal tract (when using high doses of zinc).
Cautions: When using high doses of zinc, copper absorption may be violated.

4.3. Selenium (Selenium):

What is this: A trace element with antioxidant properties.
The mechanism of action: Selenium protects the cells from damage to free radicals, which can reduce the risk of prostate cancer. He also plays a role in immune function.
Scientific data: Some studies show that selenium intake can reduce the risk of prostate cancer. For example, a study published in the journal “Journal of the National Cancer Institute” showed that Selena’s taking reduces the risk of prostate cancer in men with low selenium levels in the blood.
Myths: Selenium is a reliable protection against prostate cancer.
Reality: Selenium can reduce the risk of prostate cancer, especially in men with selenium deficiency. However, it is not guaranteed protection.
Side effects: Disorders of the gastrointestinal tract, hair loss, nail damage (when using high doses of selenium).
Cautions: When using high doses of selenium, selenosis can occur.

4.4. Lycopene: Lycopene:

What is this: Carotinoid pigment contained in tomatoes and other red fruits and vegetables, which has antioxidant properties.
The mechanism of action: Lycopine protects the cells from damage by free radicals, which can reduce the risk of prostate cancer.
Scientific data: Some studies show that lycopine consumption is associated with a decrease in the risk of prostate cancer. For example, meta-analysis, published in the journal “Cancer Epidemiology, Biomars & Prevention”, showed that the consumption of lycopene is associated with a decrease in the risk of prostate cancer.
Myths: Lycopine is an effective remedy for the prevention and treatment of prostate cancer.
Reality: Lycopine can reduce the risk of prostate cancer, but it is not a panacea. Regular use of tomatoes and other products rich in lycopine can be good for the health of the prostate.
Side effects: In rare cases, it can cause disorders of the gastrointestinal tract.
Cautions: In general, lycopine is considered safe.

4.5. Other dietary supplements for prostate health:

Quercetin (quercetin): Flavonoid, which has antioxidant and anti -inflammatory properties, which can improve the symptoms of prostatitis.
Beta-Sitosterol): Vegetable sterol, which can reduce the symptoms of DHCH.
Vitamin D (Vitamin D): It is important for the immune function and can reduce the risk of prostate cancer.

Part 5: Bades to increase energy and reduce fatigue: review and analysis

A modern lifestyle often leads to fatigue and a decrease in energy. Many men turn to Badam in the hope of a quick and effective solution to these problems.

5.1. Caffeine (Caffeine):

What is this: The stimulator of the central nervous system, which is contained in coffee, tea and other drinks.
The mechanism of action: Caffeine blocks adenosine receptors in the brain, which leads to an increase in vigilance, improving concentration and a decrease in a sense of fatigue. It also stimulates the production of adrenaline, which increases energy and improves physical performance.
Scientific data: Caffeine is one of the most studied and effective additives to increase energy and improve concentration. Numerous studies confirm its effectiveness. For example, a meta analysis published in the magazine “Sports Medicine” showed that caffeine improves physical performance.
Myths: Caffeine causes dependence and is harmful to health.
Reality: Caffeine can cause dependence, but moderate use of caffeine (up to 400 mg per day) is considered safe for most people. However, in some people, caffeine can cause anxiety, insomnia and disorders of the gastrointestinal tract.
Side effects: Anxiety, insomnia, rapid heartbeat, disorders of the gastrointestinal tract.
Cautions: It is not recommended to use caffeine for anxiety disorders, insomnia, diseases of the heart and pregnancy.

5.2. Guarana (Guarana):

What is this: A plant growing in Brazil, the seeds of which contain caffeine.
The mechanism of action: Guarana contains caffeine, which stimulates the central nervous system, increases energy, improves concentration and reduces the feeling of fatigue. Caffeine in Guaran is released more slowly than coffee caffeine, which provides a longer effect.
Scientific data: Guarana can improve cognitive functions and reduce fatigue. However, guarana research is less extensive than caffeine studies.
Myths: Guarana is a safer alternative to coffee.
Reality: Guarana contains caffeine, so it has the same side effects as caffeine.
Side effects: Anxiety, insomnia, rapid heartbeat, disorders of the gastrointestinal tract.
Cautions: It is not recommended to use guaran with anxious disorders, insomnia, heart diseases and pregnancy.

5.3. Ginseng (ginseng):

What is this: A plant traditionally used in Chinese medicine to increase energy, improve the concentration and strengthen of the immune system.
The mechanism of action: Ginseng has adaptogenic properties, which means that it helps the body adapt to stress. It can also improve blood circulation and increase the level of energy.
Scientific data: Some studies show that ginseng can improve cognitive functions, reduce fatigue and increase immunity. For example, a study published in the journal Journal of Ginseng Research showed that ginseng improves cognitive functions.
Myths: Ginseng is a miraculous remedy for all diseases.
Reality: Ginseng can be useful for increasing energy, improving the concentration and strengthening of the immune system, but it is not a panacea.
Side effects: Insomnia, headache, disorders of the gastrointestinal tract.
Cautions: It can interact with anticoagulants and antidepressants.

5.4. B vitamins B (b vitamins):

What is this: A group of water -soluble vitamins that play an important role in energy exchange.
The mechanism of action: B vitamins are involved in the metabolism of carbohydrates, proteins and fats, turning them into energy. B vitamins deficiency can lead to fatigue and a decrease in energy.
Scientific data: Reception of group B vitamins can improve energy metabolism and reduce fatigue, especially in people with a deficiency of these vitamins.
Myths: B vitamins – an effective remedy for fatigue for everyone.
Reality: B vitamins can be useful for improving energy exchange and reducing fatigue, especially in people with a deficiency of these vitamins.
Side effects: Rarely, in high doses can cause disorders of the gastrointestinal tract.
Cautions: In general, group B vitamins are considered safe.

5.5. Other dietary supplements to increase energy and reduce fatigue:

CoQ10 (Coenzyme Q10): An antioxidant that plays an important role in the production of energy in cells.
L-Tylosine (L-Tyrosine): Amino acid, which is the predecessor of dopamine and norepinephrine, neurotransmitters, which increase vigilance and concentration.
Rhodiola pink (Rhodiola rosea): A plant that has adaptogenic properties that can help the body adapt to stress and reduce fatigue.

Part 6: Bad for general health and immunity: review and analysis

Maintaining general health and strengthening the immune system are important tasks for each man. Bad can play a role in achieving these goals, but it is important to choose additives based on scientific data and individual needs.

6.1. Vitamin D (Vitamin D):

What is this: Fatable vitamin, which plays an important role in bone health, immune function and mood regulation.
The mechanism of action: Vitamin D helps the body absorb calcium, which is necessary for the health of bones. It also participates in the regulation of immune function and can reduce the risk of developing certain diseases.
Scientific data: Vitamin D deficiency is common, especially in the winter season. Taking vitamin D can improve bone health, strengthen the immune system and reduce the risk of developing certain diseases. For example, meta-analysis, published in the journal BMJ, showed that vitamin D intake reduces the risk of bone fractures.
Myths: The intake of vitamin D is necessary for everyone without exception.
Reality: Vitamin D intake is recommended for people with vitamin D deficiency, as well as people living in regions with insufficient sunlight. It is recommended to take a blood test for vitamin D to determine the need to take additives.
Side effects: In high doses, can cause hypercalcemia (increased blood calcium levels).
Cautions: For kidney diseases, a doctor’s consultation is necessary.

6.2. Vitamin C (Vitamin C):

What is this: Water -soluble vitamin with antioxidant properties.
The mechanism of action: Vitamin C protects the cells from damage by free radicals, strengthens the immune system and helps to absorb iron.
Scientific data: Vitamin C intake can strengthen the immune system and reduce the duration and severity of colds. However, its effectiveness in the prevention of colds is limited.
Myths: Vitamin C – reliable protection against colds.
Reality: Vitamin C can strengthen the immune system and reduce the duration and severity of colds, but it is not guaranteed protection.
Side effects: In high doses can cause disorders of the gastrointestinal tract.
Cautions: In general, vitamin C is considered safe.

6.3. Omega-3 fatty acids (Omega-3 Fatty Acids):

What is this: Paul -saturated fatty acids that play an important role in the health of the heart, brain and eyes.
The mechanism of action: Omega-3 fatty acids reduce the level of triglycerides in the blood, reduce inflammation, improve the function of endothelium (internal lining of blood vessels) and contribute to the normal development of the brain.
Scientific data: The intake of omega-3 fatty acids can reduce the risk of cardiovascular development

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