The best dietary supplements for men’s health after 40

The best dietary supplements for men’s health after 40: a full guide to maintain vitality and well -being

Male health after 40 years undergoes significant changes. Reducing the level of testosterone, deterioration of cardiovascular function, increasing the risk of prostatitis and erectile dysfunction-these are only some of the problems that men face at this age. Although a healthy lifestyle, including a balanced diet and regular physical exercises, is the basis of good health, biologically active additives (dietary supplements) can become a valuable addition to help maintain optimal functioning of the body and prevent age -related changes. This comprehensive reference book examines the best dietary supplements for male health in detail after 40 years, their advantages, dosage, potential side effects and recommendations for choice.

I. Maintaining the level of testosterone and hormonal balance

Testosterone is a key hormone for male health, responsible for the development of muscles, bones, libido, energy and general well -being. After 40 years, the level of testosterone gradually decreases, which can lead to various unpleasant symptoms. The following dietary supplements can help maintain a healthy level of testosterone:

1. D-asparaginic acid (DAA):

   • The mechanism of action: DAA is an amino acid involved in the regulation of the hormonal system. It stimulates the release of luteinizing hormone (LH) and follicle -stimulating hormone (FSH) from the pituitary gland. LH stimulates Leydig’s cells in testicles to the production of testosterone.

   • Advantages: Improving testosterone production, increased libido, increased muscle strength and mass, improvement of spermatogenesis.

   • Dosage: It is usually recommended 2-3 grams per day, divided into several tricks. Reception cycle-2-4 weeks, then a break.

   • Side effects: In rare cases — headache, irritability, acne.

   • Recommendations: Choose products with a high degree of cleanliness and proven effectiveness.

2. Tribulus Terrestris Tribulus:

   • The mechanism of action: Toltris tribulus is a plant containing saponins, which are believed to stimulate the production of LH and, accordingly, testosterone. The mechanism of action has not been fully studied, but there are data indicating its positive effect on libido and reproductive function.

   • Advantages: Increasing libido, improving erectile function, increasing muscle strength, improving spermatogenesis.

   • Dosage: It is usually recommended 750-1500 mg per day, divided into several receptions.

   • Side effects: In rare cases — a stomach disorder, insomnia.

   • Recommendations: Choose products with a high saponin content (40-90%).

3. Pajuk (Fenugreek):

   • The mechanism of action: The fencing contains compounds that can block the enzyme aromatase that turns testosterone into estrogen. Thus, the fencing helps to maintain a higher level of free testosterone.

   • Advantages: Increasing libido, increasing muscle strength, improving testosterone production, blood sugar.

   • Dosage: It is usually recommended 500-600 mg per day.

   • Side effects: In rare cases — a stomach disorder, the smell of maple syrup from sweat.

   • Recommendations: Choose products with a high concentration of active ingredients.

4. Zinc:

   • The mechanism of action: Zinc plays an important role in the production of testosterone and sperm. Zinc deficiency can lead to a decrease in testosterone levels and a deterioration in reproductive function.

   • Advantages: Maintaining a healthy level of testosterone, improving spermatogenesis, supporting the immune system, improving wound healing.

   • Dosage: It is usually recommended 15-30 mg per day.

   • Side effects: With high doses — a stomach disorder, nausea, vomiting.

   • Recommendations: Choose easily digestible zinc forms, such as zinc citrate or zinc picoline.

5. Magnesium:

   • The mechanism of action: Magnesium plays an important role in more than 300 enzymatic reactions in the body, including the production of hormones, including testosterone. It also helps to reduce the level of globulin connecting sex hormones (GSPG), which increases the amount of free testosterone.

   • Advantages: Maintaining a healthy level of testosterone, improving sleep quality, reducing stress, supporting bone health.

   • Dosage: It is usually recommended 400-800 mg per day.

   • Side effects: With high doses — disorder of the stomach, diarrhea.

   • Recommendations: Choose easily digestible forms of magnesium, such as magnesium citrate or magnesium glycinate.

6. Vitamin D:

   • The mechanism of action: Vitamin D plays an important role in the regulation of the hormonal system, including in the production of testosterone. Vitamin D deficiency is widespread and can lead to a decrease in testosterone levels.

   • Advantages: Maintaining a healthy level of testosterone, supporting the immune system, improving bone health, improving mood.

   • Dosage: The dosage depends on the level of vitamin D in the blood. It is usually recommended 2000-5000 IU per day.

   • Side effects: With very high doses — nausea, vomiting, weakness.

   • Recommendations: Spended the level of vitamin D in the blood regularly and take the dosage under the supervision of a doctor.

II. Support for the cardiovascular system

After 40 years, the risk of cardiovascular diseases increases. The following dietary supplements can help support the health of the heart and blood vessels:

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

   • The mechanism of action: Omega-3 fatty acids-polyunsaturated fatty acids with anti-inflammatory properties. They reduce the level of triglycerides, increase the level of «good» cholesterol (HDL), reduce blood pressure and prevent blood clots.

   • Advantages: Reducing the risk of cardiovascular diseases, improving the health of the heart, decreased cholesterol, decreased blood pressure.

   • Dosage: It is usually recommended 1-3 grams per day, depending on the EPA and DHA content.

   • Side effects: In rare cases — stomach disorder, fish taste in the mouth.

   • Recommendations: Choose products with high EPA and DHA and proven cleanliness from heavy metals.

2. Coenzim Q10 (COQ10):

   • The mechanism of action: COQ10 is an antioxidant necessary for the production of energy in cells. It also protects the cells from damage by free radicals. COQ10 is especially important for the health of the heart, since the heart muscle needs a large amount of energy.

   • Advantages: Support for heart health, decreased blood pressure, increased energy level, protection against free radicals.

   • Dosage: It is usually recommended 100-300 mg per day.

   • Side effects: In rare cases — a stomach disorder, insomnia.

   • Recommendations: Choose products with Kilikhinon (the usual form of COQ10) or Kilikhinol (the restored form COQ10, which can be better learned).

3. Red yeast rice (Red Yeast Rice):

   • The mechanism of action: Red yeast rice contains Monacoline K, which inhibits the enzyme of the GMG-Coa Reductase, which is involved in cholesterol synthesis. Thus, red yeast rice helps to reduce the level of «poor» cholesterol (LDL).

   • Advantages: Reduced cholesterol levels, improvement of heart health.

   • Dosage: It is usually recommended 600-1200 mg per day.

   • Side effects: Similar effects of statins (muscle pain, weakness, increase in the level of liver enzymes).

   • Recommendations: Consult a doctor before taking red yeast rice, especially if you take other drugs to reduce cholesterol.

4. Garlic (Garlic):

   • The mechanism of action: Garlic contains allicin, which has anti -inflammatory, antioxidant and antitrombotic properties. Garlic helps reduce blood pressure, cholesterol and prevents blood clots.

   • Advantages: Reducing blood pressure, decreased cholesterol, improving the health of the heart, strengthening the immune system.

   • Dosage: It is usually recommended 600-1200 mg of garlic extract per day.

   • Side effects: The smell of garlic from breathing and sweat, stomach disorder.

   • Recommendations: Choose products with a standardized allicine content.

5. Resveratrol:

   • The mechanism of action: Resveratrol is an antioxidant contained in red wine, grapes and berries. It has anti -inflammatory and cardioprotective properties. Resveratrol helps to improve the function of the endothelium (inner vascular shell), reduce blood pressure and prevent blood clots.

   • Advantages: Improving the health of the heart, decreased blood pressure, protection against free radicals, improving cognitive function.

   • Dosage: It is usually recommended 150-500 mg per day.

   • Side effects: In rare cases, a stomach disorder.

   • Recommendations: Choose products with a high transveratrol content (active form of resveratrol).

III. Support for the health of the prostate

After 40 years, the risk of prostatitis and benign prostate hyperplasia (DGPZ) increases. The following dietary supplements can help maintain prostate health:

1. With Palmetto (Saw Palmetto):

   • The mechanism of action: With palmetto — the extract of the fruits of the palm of Serenoa Repens. He inhibits the enzyme 5-alpha reductase, which turns testosterone into dihydrotestosterone (DGT). DGT plays an important role in the development of the DGPZH. With palmetto also has anti -inflammatory properties.

   • Advantages: Reducing the symptoms of DGPZH (frequent urination, difficulty urination, incomplete emptying of the bladder), improvement of the quality of life.

   • Dosage: It is usually recommended 320 mg per day.

   • Side effects: In rare cases — stomach disorder, headache.

   • Recommendations: Choose products with a high content of fatty acids (85-95%).

2. Beta-sitosterol:

   • The mechanism of action: Beta-Sitosterol is a plant sterol contained in many plants. It has anti -inflammatory properties and can improve the function of the bladder.

   • Advantages: Reducing the symptoms of DHCH, improvement of the function of the bladder.

   • Dosage: It is usually recommended 60-130 mg per day.

   • Side effects: In rare cases, a stomach disorder.

   • Recommendations: It is often combined with Palmetto to enhance the effect.

3. African pidgeum (Pygeum Africanum):

   • The mechanism of action: African Pidgeum — African plum cortex extract. It has anti -inflammatory properties and can improve the function of the bladder. It can also reduce the edema of the prostate gland.

   • Advantages: Reducing the symptoms of DHCH, improvement of the function of the bladder.

   • Dosage: It is usually recommended 50-100 mg twice a day.

   • Side effects: In rare cases, a stomach disorder.

   • Recommendations: It is often combined with Palmetto to enhance the effect.

4. Quercetin:

   • The mechanism of action: Quercetin is a flavonoid that has anti -inflammatory and antioxidant properties. It can help reduce inflammation in the prostate gland and improve the symptoms of prostatitis.

   • Advantages: Reducing symptoms of prostatitis, protection against free radicals.

   • Dosage: It is usually recommended 500-1000 mg per day.

   • Side effects: In rare cases — headache, stomach disorder.

   • Recommendations: Choose products with high bioavailability of querecetin (for example, body querecetin).

5. Selenium:

   • The mechanism of action: Selenium is a mineral necessary for the health of the prostate. It has antioxidant properties and can help protect the prostate cells from damage by free radicals. Selena deficiency can increase the risk of prostate cancer.

   • Advantages: Prostate cell protection from damage, support for the immune system, reducing the risk of prostate cancer.

   • Dosage: It is usually recommended 55-200 mcg per day.

   • Side effects: With high doses — nausea, vomiting, hair loss.

   • Recommendations: Choose easily digestible forms of selenium, such as selenometyinin.

IV. Support for cognitive function and memory

With age, cognitive functions can deteriorate. The following dietary supplements can help maintain brain health and improve memory:

1. Ginkgo biloba (Ginkgo Biloba):

   • The mechanism of action: Ginkgo biloba improves blood circulation in the brain, which can improve cognitive functions and memory. It also has antioxidant properties.

   • Advantages: Improving memory, improving cognitive function, improving blood circulation in the brain, protection against free radicals.

   • Dosage: It is usually recommended 120-240 mg per day.

   • Side effects: In rare cases — headache, stomach disorder, bleeding.

   • Recommendations: Choose products with standardized content of flavonoid glycosides (24%) and terpenic lactons (6%).

2. Phosphateidilsin (PhOSPhatIDYLSERINE):

   • The mechanism of action: Phospatylserin is phospholipid, which is an important component of cell membranes in the brain. It plays an important role in the transmission of nerve impulses and can improve cognitive functions and memory.

   • Advantages: Improving memory, improving cognitive function, improving mood.

   • Dosage: It is usually recommended 100-300 mg per day.

   • Side effects: In rare cases — insomnia, stomach disorder.

   • Recommendations: Choose products with phosphatidylserin from soybeans or sunflower.

3. Montonnier Bacofe:

   • The mechanism of action: Bacopa Monnieri is an ayurvedic plant that improves cognitive functions and memory. It contains bacosides that have antioxidant and neuroprotective properties.

   • Advantages: Improving memory, improving cognitive function, reducing anxiety, protection against free radicals.

   • Dosage: It is usually recommended 300-450 mg per day.

   • Side effects: In rare cases — stomach disorder, dry mouth.

   • Recommendations: Take with food to improve absorption.

4. DMAE (dimethylaminoethanol):

   • The mechanism of action: DMAE is a nootropus that can improve cognitive functions and memory. He is the predecessor of acetylcholine, neurotransmitter, playing an important role in teaching and memory.

   • Advantages: Improving memory, improving cognitive function, improving mood, increasing energy level.

   • Dosage: It is usually recommended 100-300 mg per day.

   • Side effects: In rare cases — insomnia, headache, muscle tension.

   • Recommendations: Start with a low dose and gradually increase.

5. Creatine:

   • The mechanism of action: Creatine is a substance that plays an important role in the production of energy in cells, including brain cells. It can improve cognitive functions and memory, especially when performing tasks requiring mental stress.

   • Advantages: Improving memory, improving cognitive function, increasing muscle strength, increasing energy level.

   • Dosage: It is usually recommended 3-5 grams per day.

   • Side effects: In rare cases — stomach disorder, water retention.

   • Recommendations: Choose creatine monohydrate.

V. Support for joint health

With age, the risk of osteoarthritis and other joint diseases increases. The following dietary supplements can help maintain joint health:

1. Glucosamine and chondroitin:

   • The mechanism of action: Glucosamine and chondroitin are components of cartilage. They help maintain the structure and function of the cartilage, reduce inflammation and relieve joint pain.

   • Advantages: Reducing joint pain, improvement of joint mobility, slowdown in osteoarthritis progression.

   • Dosage: It is usually recommended 1500 mg of glucosamine and 1200 mg of chondroitin per day.

   • Side effects: In rare cases — a stomach disorder, nausea.

   • Recommendations: Take together to enhance the effect.

2. MSM (methyl sulfonylmetatan):

   • The mechanism of action: MSM is an organic compound of sulfur, which has anti -inflammatory and antioxidant properties. It helps to reduce pain and inflammation in the joints and improve their mobility.

   • Advantages: Reducing joint pain, decrease in inflammation, improvement of joint mobility.

   • Dosage: It is usually recommended 1000-3000 mg per day.

   • Side effects: In rare cases, a stomach disorder.

   • Recommendations: It is often combined with glucosamine and chondroitin to enhance the effect.

3. Collagen:

   • The mechanism of action: Collagen is a protein that is the main component of cartilage, bones and skin. Reception of collagen can help restore cartilage tissue and improve joint health.

   • Advantages: Reducing joint pain, improving joint mobility, improving the health of the skin.

   • Dosage: It is usually recommended 10-20 grams per day.

   • Side effects: In rare cases, a stomach disorder.

   • Recommendations: Choose a hydrolyzed collagen for better absorption.

4. Curcumin:

   • The mechanism of action: Kurkumin is an active turbine ingredient, which has powerful anti -inflammatory and antioxidant properties. It helps reduce pain and inflammation in the joints.

   • Advantages: Reducing joint pain, decrease in inflammation, improvement of joint mobility, protection against free radicals.

   • Dosage: It is usually recommended 500-1000 mg per day.

   • Side effects: In rare cases, a stomach disorder.

   • Recommendations: Choose products with high bioavailability of turcumine (for example, kurkumin with piperin).

5. Boswelia Serra (Boswellia Serrata):

   • The mechanism of action: Serrat Boswielia is a plant that has anti -inflammatory properties. It inhibits the enzyme 5-lipoxygenase (5-Lox), which is involved in the inflammatory process.

   • Advantages: Reducing joint pain, decrease in inflammation, improvement of joint mobility.

   • Dosage: It is usually recommended 300-500 mg per day.

   • Side effects: In rare cases, a stomach disorder.

   • Recommendations: Choose products with standardized boswing acids.

VI. General recommendations for the choice and use of dietary supplements

1. Consult a doctor: Before taking any dietary supplements, it is necessary to consult a doctor to make sure their safety and the absence of contraindications, especially if you have any chronic diseases or take other drugs.

2. Choose quality products: Choose dietary supplements from well -known manufacturers with a good reputation that undergo quality control and have certificates. Pay attention to the composition of the product, the content of active ingredients and the availability of additional additives.

3. Observe the dosage: Follow the recommended dosage indicated on the packaging or prescribed by a doctor. Do not exceed the dosage, as this can lead to side effects.

4. Take dietary supplements regularly: To achieve the best effect, take dietary supplements regularly, in accordance with the recommendations.

5. Follow the reaction of the body: Carefully follow the reaction of your body to dietary supplements. If you have any side effects, stop taking and consult a doctor.

6. Do not replace dietary supplements with a healthy lifestyle: Bades are an addition to a healthy lifestyle, and not its replacement. Continue to adhere to a balanced diet, regularly engage in physical exercises and avoid bad habits.

7. Consider the individual characteristics: The effectiveness of dietary supplements can vary depending on the individual characteristics of the body. Not everyone has dietary supplements the same effect.

8. Pay attention to drug interaction: Some dietary supplements can interact with medicines, enhancing or weakening their effect. Therefore, it is important to inform the doctor about all the dietary supplements that you accept.

9. Be realistic in your expectations: Bades are not a miracle tool and cannot instantly solve all health problems. They can help support the body and improve overall well -being, but require time and regular use.

10. Periodically review your dietary supplement mode: With age and a change in the state of health, a review of the reception of dietary supplements may be required. Consult a doctor to adjust the dosage or replace some dietary supplements by others.

This comprehensive reference book has provided detailed information about the best dietary supplements for men’s health after 40 years. Remember that before taking any dietary supplements, you need to consult a doctor. A healthy lifestyle and the right choice of dietary supplements will help you maintain vitality and well -being for many years.