List of necessary dietary supplements for men after 40 years

List of necessary dietary supplements for men after 40 years: optimization of health and longevity

Introduction: Hormonal shift and the need for additional support

Starting from the age of 40, men are faced with a natural decrease in testosterone level, often called «male menopause» or andropauza. This hormonal shift can lead to a number of physical and emotional changes, including a decrease in libido, fatigue, loss of muscle mass, an increase in adipose tissue, mood changes and a decrease in cognitive functions. In addition to hormonal changes, age also increases the risk of various diseases, such as cardiovascular diseases, type 2 diabetes and prostate cancer.

Balanced nutrition, regular physical exercises and sufficient sleep are the basis for maintaining health at any age. However, after 40 years, when the body undergoes significant changes, the addition of biologically active additives (dietary supplements) can help replenish the deficiency of nutrients, maintain hormonal balance, improve the energy level and reduce the risk of age -related diseases.

It is important to note that dietary supplements are not a replacement for a healthy lifestyle and should not be considered as a panacea. Before taking any additives, it is necessary to consult a doctor in order to determine individual needs and exclude possible contraindications and interactions with drugs.

The main groups of dietary supplements for men after 40 years:

1. Vitamins:

   • Vitamin D:

     • Role: Vitamin D plays an important role in maintaining the health of bones, the immune system and mood. It helps the body absorb calcium necessary to strengthen bones and prevent osteoporosis. Vitamin D is also involved in the regulation of immune functions and can help reduce the risk of developing autoimmune diseases. Studies associate the deficiency of vitamin D with an increased risk of depression and other mental disorders.
     • The benefits for men after 40: With age, the body’s ability to produce vitamin D under the influence of sunlight decreases. This, in combination with insufficient consumption of vitamin D with food, can lead to deficiency. Additional intake of vitamin D can help maintain bone health, strengthen immunity and improve mood.
     • Recommended dosage: The recommended daily dose of vitamin D for men after 40 years is 600-800 IU (international units). Depending on the level of vitamin D in the blood, the doctor may recommend a higher dosage.
     • Sources: Vitamin D can be obtained from fatty fish (salmon, tuna, sardines), egg yolks and enriched products (milk, cereals). However, often these sources are not enough to maintain the optimal level of vitamin D, especially in the winter months.
     • Output forms: Vitamin D is available in various forms, including tablets, capsules and drops. Vitamin D3 (cholecalciferol) is a more effective form than vitamin D2 (ergocalciferol).
     • Precautions: The intake of high doses of vitamin D can lead to hypercalcemia (an increased level of calcium in the blood), which can cause nausea, vomiting, weakness and other symptoms. Before taking vitamin D, it is necessary to consult a doctor and take a blood test to determine the level of vitamin D.

   • Vitamin C:

     • Role: Vitamin C is a powerful antioxidant that protects the body cells from damage by free radicals. It also plays an important role in the synthesis of collagen, necessary for the health of the skin, joints and blood vessels. Vitamin C strengthens the immune system and helps the body fight infections.
     • The benefits for men after 40: With age, the body becomes more susceptible to the effects of free radicals, which can lead to the development of various diseases. Vitamin C helps to protect the cells from damage and maintain the health of the immune system. It can also help improve the condition of the skin and strengthen the joints.
     • Recommended dosage: The recommended daily dose of vitamin C for men after 40 years is 90 mg.
     • Sources: Vitamin C is contained in many fruits and vegetables, such as citrus fruits, berries, pepper and broccoli.
     • Output forms: Vitamin C is available in various forms, including tablets, capsules, powders and sparkling tablets.
     • Precautions: The intake of high doses of vitamin C can cause stomach and diarrhea.

   • B vitamins B (B6, B12, folic acid):

     • Role: B vitamins play an important role in energy metabolism, the functions of the nervous system and the formation of red blood cells. Vitamin B6 is involved in the synthesis of neurotransmitters, such as serotonin and dopamine, which regulate mood and sleep. Vitamin B12 is necessary for the normal function of the nervous system and the prevention of anemia. Folic acid is important for cellular growth and development.
     • The benefits for men after 40: With age, the absorption of B vitamins can worsen. Additional reception of group B vitamins can help improve the energy level, support the function of the nervous system and prevent anemia.
     • Recommended dosage: The recommended daily dose of vitamin B6 is 1.7 mg, vitamin B12 — 2.4 μg, folic acid — 400 mcg.
     • Sources: B vitamins are found in various products, such as meat, fish, eggs, dairy products, legumes and green vegetables.
     • Output forms: B vitamins are available in various forms, including tablets, capsules and injections.
     • Precautions: Reception of high doses of vitamin B6 can cause damage to nerves.

   • Vitamin E:

     • Role: Vitamin E is a powerful antioxidant that protects the body cells from damage by free radicals. It also plays an important role in maintaining the health of the skin and the immune system.
     • The benefits for men after 40: With age, the body becomes more susceptible to the effects of free radicals, which can lead to the development of various diseases. Vitamin E helps protect the cells from damage and maintain skin health.
     • Recommended dosage: The recommended daily dose of vitamin E for men after 40 years is 15 mg.
     • Sources: Vitamin E is found in various products, such as vegetable oils, nuts, seeds and green vegetables.
     • Output forms: Vitamin E is available in various forms, including tablets, capsules and oils.
     • Precautions: Taking high doses of vitamin E can increase the risk of bleeding.

   • Vitamin K2:

     • Role: Vitamin K2 plays an important role in blood coagulation and maintaining bones. It helps the body absorb calcium and directs it into the bones, preventing it from deposit in soft tissues and arteries.
     • The benefits for men after 40: With age, the risk of osteoporosis and cardiovascular diseases increases. Vitamin K2 can help strengthen the bones and prevent calcium deposition in the arteries.
     • Recommended dosage: The recommended daily dose of vitamin K2 is 90-120 μg.
     • Sources: Vitamin K2 is contained in fermented products such as NATTO (fermented soybeans), cheese and sauerkraut. It is also produced by bacteria in the intestines.
     • Output forms: Vitamin K2 is available in various forms, including tablets and capsules.
     • Precautions: Vitamin K2 can interact with anticoagulants (blood thinning drugs). Before taking vitamin K2, it is necessary to consult a doctor.

2. Minerals:

   • Magnesium:

     • Role: Magnesium is involved in more than 300 biochemical reactions in the body. It is necessary to maintain the health of bones, muscles and nervous system. Magnesium also helps regulate blood sugar and blood pressure.
     • The benefits for men after 40: With age, the absorption of magnesium can deteriorate. Additional method of magnesium can help improve muscle function, reduce the risk of type 2 diabetes and cardiovascular diseases.
     • Recommended dosage: The recommended daily dose of magnesium for men after 40 years is 400-420 mg.
     • Sources: Magnesium is found in various products, such as green vegetables, nuts, seeds, legumes and whole grain products.
     • Output forms: Magnesium is available in various forms, including tablets, capsules, powders and oils.
     • Precautions: Reception of high doses of magnesium can cause an disorder of the stomach and diarrhea.

   • Zinc:

     • Role: Zinc plays an important role in immune function, wound healing and DNA synthesis. It is also necessary to maintain the health of the prostate and the normal level of testosterone.
     • The benefits for men after 40: With age, the immune function decreases, and the risk of developing prostate diseases increases. An additional method of zinc can help strengthen immunity and maintain prostate health. It can also help improve testosterone levels.
     • Recommended dosage: The recommended daily zinc dose for men after 40 years is 11 mg.
     • Sources: Zinc is found in various products, such as meat, seafood, nuts, seeds and legumes.
     • Output forms: Zinc is available in various forms, including tablets, capsules and candies.
     • Precautions: Taking high doses of zinc can cause nausea, vomiting and reducing immune function.

   • Selenium:

     • Role: Selenium is a powerful antioxidant that protects the body cells from damage by free radicals. It also plays an important role in the immune function and maintaining the health of the thyroid gland.
     • The benefits for men after 40: With age, the body becomes more susceptible to the effects of free radicals, which can lead to the development of various diseases. Selenium helps to protect the cells from damage and maintain the health of the immune system and thyroid gland.
     • Recommended dosage: The recommended daily dose of selenium for men after 40 years is 55 μg.
     • Sources: Selenium is found in various products, such as Brazilian nuts, tuna, eggs and sunflower seeds.
     • Output forms: Selenium is available in various forms, including tablets and capsules.
     • Precautions: Reception of high doses of selenium can cause nausea, vomiting and hair loss.

   • Calcium:

     • Role: Calcium is necessary for the health of bones and teeth. It also plays an important role in the function of muscles, nerves and blood coagulation.
     • The benefits for men after 40: With age, the bones become more fragile, and the risk of osteoporosis is increasing. Enough calcium consumption can help strengthen the bones and prevent osteoporosis.
     • Recommended dosage: The recommended daily dose of calcium for men after 40 years is 1000 mg.
     • Sources: Calcium is contained in various products, such as dairy products, green vegetables and enriched products.
     • Output forms: Calcium is available in various forms, including tablets, capsules and chewing sweets.
     • Precautions: Reception of high doses of calcium can cause constipation and increase the risk of kidney stones. It is important to take calcium with vitamin D for better absorption.

   • Potassium:

     • Role: Potassium is necessary to maintain normal blood pressure, function of muscles and nerves. It also helps regulate the balance of fluid in the body.
     • The benefits for men after 40: With age, the risk of high blood pressure increases. Sufficient potassium consumption can help reduce blood pressure and improve muscle function.
     • Recommended dosage: The recommended daily potassium dose for men after 40 years is 3400 mg.
     • Sources: Potassium is found in various products, such as bananas, potatoes, avocados and spinach.
     • Output forms: Potassium is available in various forms, including tablets and capsules.
     • Precautions: Reception of high doses of potassium can cause a violation of heart rhythm.

   • Chromium:

     • Role: Chrome plays an important role in the regulation of blood sugar. It helps insulin work more efficiently.
     • The benefits for men after 40: With age, the risk of developing diabetes of the 2nd type increases. Additional intake of chromium can help improve blood sugar and reduce the risk of diabetes.
     • Recommended dosage: The recommended daily dose of chromium for men after 40 years is 30-35 μg.
     • Sources: Chrome is contained in various products, such as broccoli, grape juice and whole -grain products.
     • Output forms: Chrome is available in various forms, including tablets and capsules.
     • Precautions: Taking high doses of chromium can cause stomach disorder.

   • Iodine:

     • Role: Iodine is necessary for the normal function of the thyroid gland. The thyroid gland produces hormones that regulate metabolism.
     • The benefits for men after 40: With age, the function of the thyroid gland can decrease. Sufficient iodine consumption can help maintain thyroid health and normal metabolism.
     • Recommended dosage: The recommended daily dose of iodine for men after 40 years is 150 μg.
     • Sources: Iodine is contained in various products, such as iodized salt, seafood and dairy products.
     • Output forms: Iodine is available in various forms, including tablets and drops.
     • Precautions: Taking high doses of iodine can cause hyperthyroidism (increased thyroid function).

3. Omega-3 fatty acids:

   • Role: Omega-3 fatty acids are indispensable fats that play an important role in maintaining the health of the heart, brain and joints. They also have anti -inflammatory properties.
   • The benefits for men after 40: With age, the risk of developing cardiovascular diseases, cognitive disorders and diseases of the joints increases. An additional intake of omega-3 fatty acids can help reduce the risk of developing these diseases and improve the function of the heart, brain and joints.
   • Recommended dosage: The recommended daily dose of omega-3 fatty acids for men after 40 years is 1000-2000 mg.
   • Sources: Omega-3 fatty acids are found in fatty fish (salmon, tuna, sardines), linen seeds, chia seeds and walnuts.
   • Output forms: Omega-3 fatty acids are available in various forms, including capsules and liquid oils.
   • Precautions: Taking high doses of omega-3 fatty acids can increase the risk of bleeding.

4. Coenzim Q10 (COQ10):

   • Role: COQ10 is an antioxidant that plays an important role in the production of energy in cells. It also protects the cells from damage by free radicals.
   • The benefits for men after 40: With age, the COQ10 level in the body decreases. An additional COQ10 reception can help improve the energy level, maintain heart health and protect the cells from damage.
   • Recommended dosage: The recommended daily dose of COQ10 for men after 40 years is 100-200 mg.
   • Sources: COQ10 is contained in meat, fish and nuts.
   • Output forms: COQ10 is available in various forms, including capsules and tablets.
   • Precautions: COQ10 can interact with some drugs such as anticoagulants. Before you start taking COQ10, you need to consult a doctor.

5. Creatine:

   • Role: Creatine is a natural substance contained in the muscles. It helps to increase strength and muscle mass.
   • The benefits for men after 40: With age, the muscle mass decreases and the force decreases. Additional intake of creatine can help increase strength and muscle mass, as well as improve physical performance.
   • Recommended dosage: The recommended daily dose of creatine for men after 40 years is 3-5 grams.
   • Sources: Creatine is found in meat and fish.
   • Output forms: Creatine is available in various forms, including powders and capsules.
   • Precautions: Creatine can cause water retention in the body.

6. Probiotics:

   • Role: Probiotics are useful bacteria that live in the intestines. They help maintain the health of the intestines and the immune system.
   • The benefits for men after 40: With age, the balance of bacteria in the intestines can be disturbed. Additional intake of probiotics can help restore the balance of bacteria and improve the health of the intestines and the immune system.
   • Recommended dosage: The recommended daily dose of probiotics for men after 40 years is 1-10 billion Co (colony-forming units).
   • Sources: Probiotics are found in fermented products, such as yogurt, kefir, sauerkraut and kimchi.
   • Output forms: Probiotics are available in various forms, including capsules and powders.
   • Precautions: Probiotics are usually safe, but some people can cause stomach disorder.

7. Dietary dietary supplements for prostate health:

   • Saw Palmetto (Cerenia palm fruit extract):

     • Role: Saw Palmetto is used to treat symptoms of benign prostate hyperplasia (DHCH), such as frequent urination, night urination and difficulty urination.
     • The benefits for men after 40: With age, the risk of developing the DGPZ increases. Saw Palmetto can help reduce the symptoms of DGPZ and improve the quality of life.
     • Recommended dosage: The recommended daily dose of Saw Palmetto for men after 40 years is 160-320 mg.
     • Sources: Saw Palmetto is an extract of the fruits of the palm of serenia.
     • Output forms: Saw Palmetto is available in various forms, including capsules and tablets.
     • Precautions: Saw Palmetto can cause stomach disorder.

   • Pygeum Africanum (African plum cortex extract):

     • Role: Pygeum Africanum is also used to treat the symptoms of DHPH.
     • The benefits for men after 40: Pygeum Africanum can help reduce the symptoms of DGPZ and improve the quality of life.
     • Recommended dosage: The recommended daily dose of Pygeum Africanum for men after 40 years is 50-100 mg.
     • Sources: Pygeum Africanum is an extract of African plum bark.
     • Output forms: Pygeum Africanum is available in various forms, including capsules and tablets.
     • Precautions: Pygeum Africanum can cause stomach disorder.

   • Liquopin:

     • Role: Lycopine is an antioxidant contained in tomatoes and other red fruits and vegetables. Studies show that lycopine can help reduce the risk of prostate cancer.
     • The benefits for men after 40: With age, the risk of developing prostate cancer is increasing. Enough consumption of lycopine can help reduce the risk of prostate cancer.
     • Recommended dosage: The recommended daily dose of lycopine for men after 40 years is 10-30 mg.
     • Sources: Lycopin is contained in tomatoes, watermelons and other red fruits and vegetables.
     • Output forms: Lycopine is available in various forms, including capsules and soft gelatin capsules.
     • Precautions: Lycopine is usually safe, but some people can cause stomach disorder.

   • Pumpkin seeds:

     • Role: Pumpkin seeds contain zinc, magnesium and other nutrients that are good for the health of the prostate. They can also help reduce the symptoms of DHPS.
     • The benefits for men after 40: Pumpkin seeds can help reduce the symptoms of DHCS and improve the quality of life.
     • Recommended dosage: The recommended daily dose of pumpkin seeds for men after 40 years is 30-60 grams.
     • Sources: Pumpkin seeds.
     • Output forms: Pumpkin seeds can be consumed raw, fried form or in the form of oil.
     • Precautions: Pumpkin seeds are usually safe, but some people can cause stomach disorder.

8. Dietary supplement to increase the level of testosterone (if necessary and under the supervision of a doctor):

   • D-asparaginic acid (DAA):

     • Role: DAA is an amino acid that is involved in the synthesis of testosterone.
     • The benefits for men after 40: DAA can help increase testosterone levels in men with low testosterone levels.
     • Recommended dosage: The recommended daily dose of DAA for men after 40 years is 2-3 grams.
     • Sources: DAA is contained in meat, eggs and dairy products.
     • Output forms: DAA is available in various forms, including powders and capsules.
     • Precautions: DAA can cause stomach disorder.

   • TRIBULUS TERRESTRIS:

     • Role: Tribulus Tertrix is ​​a plant that is traditionally used to increase libido and testosterone levels.
     • The benefits for men after 40: Toltris tribulus can help increase libido and testosterone levels in men with low testosterone levels.
     • Recommended dosage: The recommended daily dose of tribulus Terrestrix for men after 40 years is 250-750 mg.
     • Sources: Tribulus Terprets is a plant.
     • Output forms: Tribulus terrestrates is available in various forms, including capsules and tablets.
     • Precautions: Toltris tribulus can cause stomach disorder.

   • Zinc:

     • Role: Zinc plays an important role in the synthesis of testosterone.
     • The benefits for men after 40: Additional zinc intake can help improve testosterone levels in men with zinc deficiency.
     • Recommended dosage: The recommended daily zinc dose for men after 40 years is 11 mg.
     • Sources: Zinc is found in various products, such as meat, seafood, nuts, seeds and legumes.
     • Output forms: Zinc is available in various forms, including tablets, capsules and candies.
     • Precautions: Taking high doses of zinc can cause nausea, vomiting and reducing immune function.

   • Vitamin D:

     • Role: Vitamin D plays an important role in the synthesis of testosterone.
     • The benefits for men after 40: Additional vitamin D can help improve testosterone levels in men with vitamin D.
     • Recommended dosage: The recommended daily dose of vitamin D for men after 40 years is 600-800 IU (international units).
     • Sources: Vitamin D can be obtained from fatty fish (salmon, tuna, sardines), egg yolks and enriched products (milk, cereals).
     • Output forms: Vitamin D is available in various forms, including tablets, capsules and drops.
     • Precautions: The intake of high doses of vitamin D can lead to hypercalcemia (an increased level of calcium in the blood), which can cause nausea, vomiting, weakness and other symptoms.

9. Bades to improve cognitive functions:

   • Ginkgo biloba:

     • Role: Ginkgo biloba improves blood circulation in the brain and can help improve memory and cognitive functions.
     • The benefits for men after 40: With age, cognitive functions can deteriorate. Ginkgo bilobe can help improve memory and concentration.
     • Recommended dosage: The recommended daily dose of ginkgo bilobe for men after 40 years is 120-240 mg.
     • Sources: Ginkgo biloba is a plant.
     • Output forms: Ginkgo biloba is available in various forms, including capsules and tablets.
     • Precautions: Ginkgo bilobe can increase the risk of bleeding.

   • Montonnier Bacofe:

     • Role: Bacopa Monnieri is a plant that is traditionally used to improve memory and cognitive functions.
     • The benefits for men after 40: Bacopa Monnieri can help improve memory and concentration.
     • Recommended dosage: The recommended daily dose of Bacopa Monnieri for men after 40 years is 300-450 mg.
     • Sources: Bacopa Monnieri is a plant.
     • Output forms: Bacopa Monnieri is available in various forms, including capsules and tablets.
     • Precautions: Bacopa Monnieri can cause stomach disorder.

   • Phosphateidix (PS):

     • Role: Phosphatidylserin is phospholipid, which is an important component of cell membranes, especially in the brain. It can help improve memory and cognitive functions.
     • The benefits for men after 40: With age, cognitive functions can deteriorate. Phosphatidylserin can help improve memory and concentration.
     • Recommended dosage: The recommended daily dose of phosphatidylserin for men after 40 years is 100-300 mg.
     • Sources: Phosphatidylserin is contained in soybeans, cabbage and meat.
     • Output forms: Phosphatidylserin is available in various forms, including capsules and soft gelatin capsules.
     • Precautions: Phosphatidylserin is usually safe, but some people can cause stomach disorder.

   • Acetyl-L-carnitine:

     • Role: Acetyl-L-carnitine is an amino acid that helps to transport fatty acids to mitochondria, where they are used to produce energy. It also has antioxidant properties and can help improve cognitive functions.
     • The benefits for men after 40: With age, cognitive functions can deteriorate. Acetyl-L-carnitine can help improve memory and concentration.
     • Recommended dosage: The recommended daily dose of acetyl-L-carnitine for men after 40 years is 500-2000 mg.
     • Sources: Acetyl-l-carnitine is found in meat and fish.
     • Output forms: Acetyl-L-carnitine is available in various forms, including capsules and powders.
     • Precautions: Acetyl-L-carnitine can cause stomach disorder.

10. Adaptogens:

    • Ashwaganda:

      • Role: Ashvaganda is an adaptogen that helps the body adapt to stress. It can help reduce the level of cortisol (stress hormone), improve mood and sleep, as well as increase energy.
      • The benefits for men after 40: With age, stress levels may increase. Ashvagand can help reduce stress, improve mood and sleep, and increase energy.
      • Recommended dosage: The recommended daily dose of Ashvaganda for men after 40 years is 300-500 mg.
      • Sources: Ashvaganda is a plant.
      • Output forms: Ashvaganda is available in various forms, including capsules and powders.
      • Precautions: Ashvagand can cause stomach disorder.

    • Rodiola pink:

      • Role: Rhodiola pink is an adaptogen that helps the body adapt to stress. It can help improve physical and mental performance, reduce fatigue and improve mood.
      • The benefits for men after 40: With age, the level of fatigue may increase. Rhodiola pink can help improve physical and mental performance, reduce fatigue and improve mood.
      • Recommended dosage: The recommended daily dose of Rodiola is pink for men after 40 years is 200-600 mg.
      • Sources: Rhodiola pink is a plant.
      • Output forms: Rhodiola pink is available in various forms, including capsules and tablets.
      • Precautions: Rodiola pink can cause insomnia.

    • Eleutherococcus:

      • Role: Eleutherococcus is an adaptogen that helps the body adapt to stress. It can help improve immune function, increase energy and reduce fatigue.
      • The benefits for men after 40: With age, the immune function can decrease. Eleutherococcus can help improve the immune function, increase energy and reduce fatigue.
      • Recommended dosage: Recommended daily dose of eleutherococcus for