Safe dietary supplements to maintain male health after 40 - Добавки для Здоровья и Долголетия

Safe dietary supplements to maintain male health after 40

Introduction

After 40 years, male health is subjected to a number of physiological changes associated with the natural aging process. Reducing the level of testosterone, deterioration of the cardiovascular system, prostatic problems, reduction of libido and energy-these are only some of the challenges that men face at this age. Maintaining health and vital activity becomes a priority. Along with proper nutrition, regular physical exercises and a healthy lifestyle, biologically active additives (dietary supplements) can provide significant support in maintaining male health after 40 years. It is important to understand that dietary supplements are not medicines and do not replace the full treatment prescribed by a doctor. However, with a competent choice and use, they can help replenish the deficiency of the necessary nutrients, maintain the normal functioning of organs and systems, and improve overall well -being. In this review, we will consider safe and effective dietary supplements that can be useful for maintaining male health after 40 years, as well as discuss the principles of their choice and application.

I. Maintaining the normal level of testosterone

A decrease in testosterone levels is a key problem that many men face after 40 years. This state, known as age -related hypogonadism, can lead to a decrease in libido, fatigue, loss of muscle mass, an increase in adipose tissue, a deterioration in cognitive functions and other negative consequences. Although hormone replacement therapy with testosterone (ZGT) may be an effective solution in some cases, it is also associated with certain risks and side effects. Many men prefer to use dietary supplements as a milder and safe alternative to maintain a normal level of testosterone.

A. D-asparaginic acid (DAA)

D-paraginic acid is an amino acid that is involved in the regulation of testosterone synthesis in testicles. Studies have shown that DAA can increase testosterone levels in men with its low level. The DAA mechanism is associated with its influence on the hypothalamic-pituitary-hopper axis, stimulating the production of luteinizing hormone (LH), which in turn stimulates the synthesis of testosterone.

The mechanism of action: Stimulation of LH production, impact on testosterone synthesis.
Advantages: A potential increase in testosterone levels, increased strength and muscle mass (when combined with physical exercises), improvement of libido.
Dosage: It is usually recommended 2-3 grams per day, divided into several tricks.
Side effects: In rare cases, headaches, irritability, acne can be observed.
Contraindications: Individual intolerance.
Research: A number of studies have shown the positive effect of DAA on the level of testosterone in men with its low level, however, further research is needed to confirm these results and determine the optimal dosage and duration of the reception.
Output forms: Capsules, powder.
Choice criteria: Choose products of well -known manufacturers, pay attention to the DAA content in one portion.

B. Tribulus Tribulus Terrestris)

Toltris tribulus is a plant that is traditionally used in Ayurvedic medicine to increase libido and improve sexual function. It is believed that tribulus can stimulate the development of LH and testosterone, however, scientific data on its effectiveness in this regard are contradictory.

The mechanism of action: The alleged stimulation of the production of LH and testosterone.
Advantages: Potential improvement in libido and sexual function, increased strength and endurance.
Dosage: It is usually recommended 250-750 mg per day, divided into several tricks.
Side effects: In rare cases, disorders of the gastrointestinal tract may be observed.
Contraindications: Individual intolerance, pregnancy, breastfeeding, prostate disease.
Research: Some studies have shown the positive effect of tribulus on libido and sexual function, but other studies did not reveal a significant impact on testosterone levels.
Output forms: Capsules, tablets, powder.
Choice criteria: Choose products of well -known manufacturers, pay attention to the content of saponins (active substances) in the tribulus.

C. Fenugreek (Fenugreek)

A fencth is a plant that is traditionally used in cooking and medicine. Studies have shown that the fencing can increase testosterone levels and improve libido in men. The mechanism of action of the fenced man is probably associated with its influence on the enzymes involved in the metabolism of testosterone.

The mechanism of action: Influence on enzymes involved in testosterone metabolism.
Advantages: A potential increase in testosterone levels, improving libido, increasing strength and muscle mass.
Dosage: It is usually recommended 500-600 mg per day, divided into several tricks.
Side effects: In rare cases, disorders of the gastrointestinal tract, allergic reactions may be observed.
Contraindications: Individual intolerance, pregnancy, breastfeeding, thyroid disease.
Research: A number of studies have shown the positive effect of the fenior on the level of testosterone and libido in men.
Output forms: Capsules, tablets, powder.
Choice criteria: Choose the products of well -known manufacturers, pay attention to the content of active substances in the fencing.

D. Zinc (ZINC)

Zinc is an important trace element that plays a key role in various physiological processes, including testosterone synthesis. Zinc deficiency can lead to a decrease in testosterone levels.

The mechanism of action: Participation in the synthesis of testosterone, maintaining the normal function of the testicles.
Advantages: Maintaining a normal level of testosterone, improving immune function, improving the health of the skin and hair.
Dosage: It is usually recommended 15-30 mg per day.
Side effects: When taking high doses, disorders of the gastrointestinal tract, nausea, vomiting can be observed.
Contraindications: Individual intolerance, kidney disease.
Research: Studies have shown that zinc deficiency can lead to a decrease in testosterone levels, and zinc intake can help restore the normal level of testosterone in men with zinc deficiency.
Output forms: Tablets, capsules, chewing tablets, solutions.
Choice criteria: Choose well -absorbed forms of zinc, such as zinc picoline, zinc citrate or zinc gluconate.

E. Magnesium (Magnesium)

Magnesium is another important trace element that plays a role in the synthesis of testosterone. Magnesium deficiency can lead to a decrease in testosterone levels.

The mechanism of action: Participation in the synthesis of testosterone, regulation of the level of cortisol (stress hormone).
Advantages: Maintaining the normal level of testosterone, improving sleep, reducing stress, maintaining the health of bones and muscles.
Dosage: It is usually recommended 200-400 mg per day.
Side effects: When taking high doses, disorders of the gastrointestinal tract, diarrhea can be observed.
Contraindications: Individual intolerance, kidney disease.
Research: Studies have shown that magnesium deficiency can lead to a decrease in testosterone levels, and the use of magnesium can help restore the normal level of testosterone in men with a deficiency of magnesium.
Output forms: Tablets, capsules, powder, oil for external use.
Choice criteria: Choose well -absorbed forms of magnesium, such as magnesium citrate, magnesium glycinate or magnesium tronate.

F. Vitamin D (Vitamin D)

Vitamin D is a fat -soluble vitamin that plays an important role in various physiological processes, including testosterone synthesis. Vitamin D deficiency is widespread, especially in the winter season, and can lead to a decrease in testosterone levels.

The mechanism of action: Participation in the synthesis of testosterone, regulation of calcium and phosphorus, maintaining bone health.
Advantages: Maintaining the normal level of testosterone, improving immune function, maintaining bone health, reducing the risk of developing cardiovascular diseases.
Dosage: It is usually recommended 1000-5000 IU per day, depending on the level of vitamin D in the blood.
Side effects: When taking high doses, nausea, vomiting, weakness, headaches can be observed.
Contraindications: Individual intolerance, hypercalcemia, kidney disease.
Research: Studies have shown that vitamin D deficiency can lead to a decrease in testosterone levels, and vitamin D intake can help restore the normal level of testosterone in men with vitamin D.
Output forms: Capsules, tablets, drops, chewing tablets.
Choice criteria: Choose vitamin D3 (cholecalciferol), as it is better absorbed than vitamin D2 (ergocalciferol).

II. Maintaining prostate health

Problems with a prostate, such as benign prostate hyperplasia (DHCH) and prostatitis, are often found in men after 40 years. DGPZH is an increase in the prostate gland, which can lead to difficulty urination, frequent urination, especially at night, and other unpleasant symptoms. Prostatitis is an inflammation of the prostate gland, which can cause pain, discomfort and urination problems. Bades can help alleviate the symptoms and maintain prostate health.

A. Palma Serenoa (Saw Palmetto)

The palm is Saw Palmetto palm fruit extract, which is widely used to treat the symptoms of DHCH. It is believed that the Palma is inhibiting the 5-alpha reductase enzyme, which turns testosterone into dihydrotestosterone (DGT), a hormone that plays a role in the development of DGPZH.

The mechanism of action: Inhibiting 5-alpha reductase, reduction in the level of DGT.
Advantages: Relief of the symptoms of DGPZ, improvement of urination, a decrease in the frequency of nocturnal urination.
Dosage: It is usually recommended 160-320 mg per day, divided into several tricks.
Side effects: In rare cases, disorders of the gastrointestinal tract, headaches can be observed.
Contraindications: Individual intolerance, pregnancy, breastfeeding.
Research: A number of studies have shown that the palm of serenia can be effective for alleviating the symptoms of DHCH, but other studies have not revealed a significant effect.
Output forms: Capsules, tablets, liquid extract.
Choice criteria: Choose the products of well -known manufacturers, pay attention to the content of fatty acids in the extract of the palm of serenia.

B. Beta-Sitosterol (Beta-Sitosterol)

Beta-Sitosterol is a plant sterol contained in various plants and food. Studies have shown that beta-sytosterol can alleviate the symptoms of DHCH.

The mechanism of action: It is unknown, possibly associated with the anti -inflammatory effect.
Advantages: Relief of the symptoms of DHPS, improvement of urination.
Dosage: It is usually recommended 60-130 mg per day, divided into several tricks.
Side effects: In rare cases, disorders of the gastrointestinal tract may be observed.
Contraindications: Individual intolerance.
Research: A number of studies have shown that beta-sytosterol can be effective for alleviating the symptoms of DGPZH.
Output forms: Capsules, tablets.
Choice criteria: Choose products of well -known manufacturers, pay attention to the purity of the product.

C. Lycopene (Lycopene)

Lycopine is a carotenoid pigment contained in tomatoes and other red fruits and vegetables. Studies have shown that lycopine can have antioxidant and anti -inflammatory properties and can reduce the risk of developing prostate cancer.

The mechanism of action: Antioxidant and anti -inflammatory effects, cell protection from damage.
Advantages: A potential reduction in the risk of prostate cancer, improve the health of the cardiovascular system.
Dosage: It is usually recommended 10-30 mg per day.
Side effects: In rare cases, disorders of the gastrointestinal tract, a change in skin color may be observed.
Contraindications: Individual intolerance.
Research: A number of studies have shown that lycopine can be useful for the prevention of prostate cancer.
Output forms: Capsules, tablets, gel capsules.
Choice criteria: Choose products of well -known manufacturers, pay attention to the bioavailability of lycopine.

D. Selenium (selenium)

Selenium is an important trace element that has antioxidant properties and plays a role in immune function. Studies have shown that selenium can reduce the risk of prostate cancer.

The mechanism of action: Antioxidant effect, cell protection from damage, participation in the immune function.
Advantages: A potential reduction in the risk of prostate cancer, improving immune function.
Dosage: It is usually recommended 55-200 mcg per day.
Side effects: When taking high doses, disorders of the gastrointestinal tract, hair loss, and damage to the nervous system can be observed.
Contraindications: Individual intolerance, thyroid disease.
Research: A number of studies have shown that selenium can be useful for the prevention of prostate cancer.
Output forms: Tablets, capsules, liquid forms.
Choice criteria: Choose selenometyonin, as it is better absorbed than other forms of Selena.

E. Quercetin (quercetin)

Quercetin is a flavonoid contained in various fruits and vegetables. Studies have shown that quercetin can have anti -inflammatory and antioxidant properties and can relieve symptoms of prostatitis.

The mechanism of action: Anti -inflammatory and antioxidant effect.
Advantages: Relief symptoms of prostatitis, decrease in inflammation.
Dosage: It is usually recommended 500-1000 mg per day, divided into several tricks.
Side effects: In rare cases, headaches, disorders of the gastrointestinal tract may be observed.
Contraindications: Individual intolerance.
Research: A number of studies have shown that quercetin can be effective for alleviating the symptoms of prostatitis.
Output forms: Capsules, tablets, powder.
Choice criteria: Choose products of well -known manufacturers, pay attention to the purity of the product.

III. Maintaining health of the cardiovascular system

After 40 years, the risk of developing cardiovascular diseases, such as hypertension, atherosclerosis and coronary heart disease, increases. Maintaining health of the cardiovascular system is an important task for men at this age.

A. Omega-3 fatty acids (Omega-3 Fatty Acids)

Omega-3 fatty acids are polyunsaturated fatty acids, which are found in fish, seafood and some vegetable oils. Studies have shown that omega-3 fatty acids can reduce the level of triglycerides, blood pressure, risk of arrhythmia and improve the function of endothelium.

The mechanism of action: Reducing the level of triglycerides, improvement of endothelial function, anti -inflammatory effect.
Advantages: Reducing the risk of developing cardiovascular diseases, improving the health of the heart and blood vessels.
Dosage: It is usually recommended 1000-3000 mg per day, depending on the EPA and DHA content.
Side effects: In rare cases, disorders of the gastrointestinal tract, fishing can be observed.
Contraindications: Individual intolerance, blood coagulation disorders.
Research: Numerous studies have shown that omega-3 fatty acids are useful for the health of the cardiovascular system.
Output forms: Capsules, liquid forms.
Choice criteria: Choose products of well -known manufacturers, pay attention to the EPA and DHA content, as well as the purity of the product from heavy metals.

B. Coenzim Q10 (Coenzyme Q10)

Coenzyme Q10 is a substance that is necessary for the production of energy in cells. It is also a powerful antioxidant. Studies have shown that Coenzym Q10 can reduce blood pressure, improve endothelium function and reduce the risk of heart failure.

The mechanism of action: Participation in energy production, antioxidant action.
Advantages: Support for health of the cardiovascular system, improvement of energy and endurance.
Dosage: It is usually recommended 100-300 mg per day.
Side effects: In rare cases, disorders of the gastrointestinal tract, headaches can be observed.
Contraindications: Individual intolerance.
Research: A number of studies have shown that Q10 Coenzym can be useful for the health of the cardiovascular system.
Output forms: Capsules, soft gel capsules, tablets.
Choice criteria: Choose the products of well -known manufacturers, pay attention to the form of Coenzyme Q10 (Kilikhinon or Kilikhinol). Kilikhinol is a more active and bio -access form of Coenzyme Q10.

C. Red yeast rice (Red Yeast Rice)

Red yeast rice is a product that is obtained by fermentation of rice using yeast Monascus Purpureus. It contains Monacoline K, which is a natural statin. Statins are drugs that reduce blood cholesterol. Red yeast rice can reduce LDL cholesterol (“bad” cholesterol) and triglycerides.

The mechanism of action: Inhibiting HMG-COA reductase, enzyme involved in cholesterol synthesis.
Advantages: Reducing the level of LDL cholesterol and triglycerides.
Dosage: It is usually recommended 600-1200 mg per day, divided into several tricks.
Side effects: The same side effects can be observed as in statins, including muscle pain, liver damage.
Contraindications: Individual intolerance, pregnancy, breastfeeding, liver disease, simultaneous intake of statins.
Research: A number of studies have shown that red yeast rice can be effective for reducing cholesterol.
Output forms: Capsules, tablets.
Choice criteria: Red yeast rice should be used with caution and only after consulting a doctor, as he can interact with other drugs and cause side effects. It is important to choose products that have undergone quality control and does not contain citrine (toxic substance that can form with rice fermentation).

D. Garlic (Garlic)

Garlic is a plant that is widely used in cooking and medicine. Studies have shown that garlic can reduce blood pressure, cholesterol and the risk of thrombosis.

The mechanism of action: Reducing blood pressure, cholesterol and platelet aggregation.
Advantages: Support for health of the cardiovascular system, improvement of immune function.
Dosage: It is usually recommended 600-900 mg per day of garlic extract.
Side effects: Disorders of the gastrointestinal tract, the smell from the mouth can be observed.
Contraindications: Individual intolerance, blood coagulation disorders, taking anticoagulants.
Research: A number of studies have shown that garlic can be healthy for the health of the cardiovascular system.
Output forms: Capsules, tablets, powder, fresh garlic.
Choice criteria: Choose garlic extract with a high content of allicine (active substance).

E. Arginin (Arginine)

Arginine is an amino acid that is involved in the synthesis of nitrogen oxide (NO). No is a vasodilator that relaxes blood vessels and improves blood flow. Studies have shown that Arginine can reduce blood pressure, improve endothelium function and reduce the risk of atherosclerosis.

The mechanism of action: Participation in the synthesis of no, expansion of blood vessels.
Advantages: Support for the health of the cardiovascular system, improving blood flow, improving erectile function.
Dosage: It is usually recommended 3-6 grams per day, divided into several tricks.
Side effects: Disorders of the gastrointestinal tract, nausea, vomiting may be observed.
Contraindications: Individual intolerance, herpes, kidney disease.
Research: A number of studies have shown that Arginine can be useful for the health of the cardiovascular system and erectile function.
Output forms: Capsules, powder.
Choice criteria: Choose L-Arginine, as this is a biologically active form of arginine.

IV. Maintaining cognitive functions

With age, cognitive functions, such as memory, attention and concentration, can worsen. Maintaining cognitive functions is an important task for men after 40 years.

A. Ginkgo Biloba (Ginkgo Biloba)

Ginkgo biloba is an extract of ginkgo tree leaves. Studies have shown that ginkgo bilobe can improve blood flow in the brain, improve memory, attention and concentration.

The mechanism of action: Improving blood flow in the brain, antioxidant effect.
Advantages: Improving memory, attention and concentration, reducing the risk of dementia.
Dosage: It is usually recommended 120-240 mg per day, divided into several tricks.
Side effects: In rare cases, headaches, disorders of the gastrointestinal tract, bleeding can be observed.
Contraindications: Individual intolerance, blood coagulation disorders, taking anticoagulants.
Research: A number of studies have shown that ginkgo bilobe can be useful for improving cognitive functions.
Output forms: Capsules, tablets, liquid extract.
Choice criteria: Choose an extract of ginkgo biloba with a high content of flavonoids and terpenoids (active substances).

B. Phosphateidilsin (PhsphathideLSERINE)

Phosphatidylserin is a phospholipid, which is an important component of cell membranes, especially in the brain. Studies have shown that phosphatidylserin can improve memory, attention and concentration.

The mechanism of action: Participation in the structure and functions of cell membranes, improvement of the transmission of nerve impulses.
Advantages: Improving memory, attention and concentration, reducing the risk of dementia.
Dosage: It is usually recommended 100-300 mg per day.
Side effects: In rare cases, disorders of the gastrointestinal tract, insomnia may be observed.
Contraindications: Individual intolerance.
Research: A number of studies have shown that phosphatidylserin can be useful for improving cognitive functions.
Output forms: Capsules, soft gel capsules.
Choice criteria: Choose phosphatidylserin obtained from soy or sunflower, and not from the cow’s brain.

C. Bacopa Monnieri)

Bakop Monier is a plant that is traditionally used in Ayurvedic medicine to improve memory and learning. Studies have shown that Bakop Monier can improve the memory, attention and speed of information processing.

The mechanism of action: Improving the transmission of nerve impulses, antioxidant effects.
Advantages: Improving the memory, attention and speed of information processing, reducing stress and anxiety.
Dosage: It is usually recommended 300-600 mg per day, divided into several tricks.
Side effects: Disorders of the gastrointestinal tract, dry mouth can be observed.
Contraindications: Individual intolerance, pregnancy, breastfeeding.
Research: A number of studies have shown that Bakop Monier can be useful for improving cognitive functions.
Output forms: Capsules, powder.
Choice criteria: Choose a Monier Bakop extract with a high bascid content (active substances).

D. L-theanine (l-teanine)

L-theanine is an amino acid that is contained in tea. Studies have shown that L-theanine can improve relaxation, concentration and quality of sleep.

The mechanism of action: The effect on neurotransmitters in the brain, such as Gaba and Dopamine.
Advantages: Improving relaxation, concentration, reducing stress and anxiety, improving the quality of sleep.
Dosage: It is usually recommended 100-200 mg per day.
Side effects: In rare cases, headaches, drowsiness can be observed.
Contraindications: Individual intolerance.
Research: A number of studies have shown that L-theanine can be useful for improving cognitive functions and reducing stress.
Output forms: Capsules, tablets, powder.
Choice criteria: Choose a L-theanine obtained from green tea.

E. Holin (Choline)

Kholin is an important nutrient that is necessary for the normal functioning of the brain and nervous system. He is the predecessor of acetylcholine, neurotransmitter, who plays a key role in memory and training.

The mechanism of action: Participation in the synthesis of acetylcholine, improvement of the transmission of nerve impulses.
Advantages: Improving memory, attention and concentration.
Dosage: It is usually recommended 250-500 mg per day.
Side effects: When taking high doses, disorders of the gastrointestinal tract, the fish smell of the body can be observed.
Contraindications: Individual intolerance, kidney disease.
Research: A number of studies have shown that choline can be useful for improving cognitive functions.
Output forms: Capsules, powder.
Choice criteria: Choose choline in the form of choline bartratrate, CDP-holin or alpha corrugated.

V. Maintaining the energy level and decreased fatigue

Fatigue and a decrease in the energy level are common problems in men after 40 years. Bades can help increase the energy level and reduce fatigue.

A. Coenzim Q10 (Coenzyme Q10)

(Description from the section III.B)

B. Creatine (Creatine)

Creatine is an amino acid that plays an important role in energy metabolism in the muscles. Studies have shown that creatine can improve strength, endurance and muscle mass.

The mechanism of action: Participation in energy metabolism in the muscles, an increase in stocks of creatine phosphate.
Advantages: Improving strength, endurance and muscle mass, a decrease in fatigue.
Dosage: It is usually recommended 3-5 grams per day.
Side effects: There may be a delay in fluid in the body, disorders of the gastrointestinal tract.
Contraindications: Individual intolerance, kidney disease.
Research: Numerous studies have shown that creatine is safe and effective for improving strength, endurance and muscle mass.
Output forms: Powder, capsules, tablets.
Choice criteria: Choose creatine monohydrate, as this is the most studied and effective form of creatine.

C. L-Carnitine (L-Carnitine)

L-carnitine is an amino acid that is involved in the transportation of fatty acids to mitochondria, where they are used to produce energy. Studies have shown that L-carnitine can improve endurance, reduce fatigue and improve the function of the heart muscle.

The mechanism of action: Transportation of fatty acids to mitochondria, participation in energy exchange.
Advantages: Improving endurance, decreased fatigue, improving the function of the heart muscle.
Dosage: It is usually recommended 500-2000 mg per day.
Side effects: Disorders of the gastrointestinal tract, the fish smell of the body may be observed.
Contraindications: Individual intolerance, kidney disease.
Research: A number of studies have shown that L-carnitine can be useful for improving endurance, reducing fatigue and improving the function of the heart muscle.
Output forms: Capsules, liquid forms.
Choice criteria: Choose L-carnitine, acetyl-L-carnitine or L-CARNITIN TARTRAT.

D. B vitamins B (b vitamins)

B vitamins play an important role in the energy exchange and work

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