Research Vault

Maca root, a plant native to the Andes Mountains of Peru, has been traditionally used for its nutritional and medicinal properties. While more research is needed to confirm some of its benefits, many studies have shown potential advantages for men who consume maca root. Here is a list of potential benefits:

Improved sexual function and libido:Maca root has been reported to increase libido and improve sexual function in men. Studies have shown that it may help with erectile dysfunction and increase sperm count and motility

• Myeong Soo Lee., Hye Won Lee, Sooseong You., Ki-Tae Ha (2016). The use of maca (Lepidium meyenii) to improve semen quality: A systematic review
• Zenico, T., Cicero, A. F. G., Valmorri, L., Mercuriali, M., & Bercovich, E. (2009). Subjective effects of Lepidium meyenii (Maca) extract on well-being and sexual performances in patients with mild erectile dysfunction: a randomised, double-blind clinical trial. Andrologia, 41(2), 95-99.

Increased energy and endurance: Maca root has been used as a natural energy booster and is believed to improve stamina and endurance in athletes (Gonzales, 2012).

• Gonzales, G. F. (2012). Ethnobiology and ethnopharmacology of Lepidium meyenii (Maca), a plant from the Peruvian Highlands. Evidence-Based Complementary and Alternative Medicine, 2012.

Enhanced mood and reduced stress: Some studies suggest that maca root may help improve mood and reduce anxiety and depression, particularly in men (Stojanovska et al., 2015).

• Stojanovska, L., Law, C., Lai, B., Chung, T., Nelson, K., Day, S., Apostolopoulos, V. (2015). Maca reduces blood pressure and depression, in a pilot study in postmenopausal women. Climacteric, 18(1), 69-78.

Prostate health: Maca root may have beneficial effects on prostate health by reducing prostate size, particularly in the case of benign prostatic hyperplasia (BPH) (Gonzales et al., 2005).

• Gonzales, G. F., Gasco, M., Malheiros-Pereira, A., & Gonzales-Castañeda, C. (2005). Antagonistic effect of Lepidium meyenii (red maca) on prostatic hyperplasia in adult mice. Andrologia, 37(4), 105-111.

Guarana (Paullinia cupana) is a plant native to the Amazon basin, particularly in Brazil. It is well-known for its seeds, which contain a high concentration of caffeine, as well as other compounds like theobromine and theophylline. Some potential benefits for men who consume guarana are:

Enhanced cognitive function:Guarana has been found to improve cognitive function and memory due to its caffeine content and other compounds

• Haskell, C. F., Kennedy, D. O., Wesnes, K. A., Milne, A. L., & Scholey, A. B. (2007). A double-blind, placebo-controlled, multi-dose evaluation of the acute behavioural effects of guaraná in humans. Journal of Psychopharmacology, 21(1), 65-70.
• Kennedy, D. O., Haskell, C. F., Wesnes, K. A., & Scholey, A. B. (2004). Improved cognitive performance in human volunteers following administration of guarana (Paullinia cupana) extract: comparison and interaction with Panax ginseng. Pharmacology Biochemistry and Behavior, 79(3), 401-411.

Increased energy and alertness:The high caffeine content in guarana can help boost energy levels and alertness, making it a popular ingredient in energy drinks and supplements (Eskelinen et al., 2010).

• Eskelinen, M. H., Kivipelto, M., & Alhainen, K. (2010). Caffeine as a protective factor in dementia and Alzheimer's disease. Journal of Alzheimer's Disease, 20(Suppl 1), S167-S174.

Improved physical performance:Guarana may enhance athletic performance by reducing rate of perceived exertion (Veasey et al., 2015).

• Veasey, R. C., Haskell-Ramsay, C. F., Kennedy, D. O., Wishart, K., Maggini, S., Fuchs, C. J., & Stevenson, E. J. (2015). The Effects of Supplementation with a Vitamin and Mineral Complex with Guaraná Prior to Fasted Exercise on Affect, Exertion, Cognitive Performance, and Substrate Metabolism: A Randomized Controlled Trial. Nutrients, 7(8), 6109-27.

Weight management:Guarana has been found to support weight loss and weight management by boosting metabolism, enhancing fat oxidation, and providing appetite suppression (Andersen & Fogh, 2001; Boozer et al., 2001).

• Andersen, T., & Fogh, J. (2001). Weight loss and delayed gastric emptying following a South American herbal preparation in overweight patients. Journal of Human Nutrition and Dietetics, 14(3), 243-250.
• Boozer, C. N., Nasser, J. A., Heymsfield, S. B., Wang, V., Chen, G., & Solomon, J. L. (2001). An herbal supplement containing Ma Huang-Guarana for weight loss: a randomized, double-blind trial. International Journal of Obesity, 25(3), 316-324.

Please note that while guarana has shown some potential benefits, it is essential to consume it in moderation due to its high caffeine content. Excessive caffeine intake can lead to adverse effects like increased heart rate, elevated blood pressure, and sleep disturbances. It is always recommended to consult with a healthcare professional before starting any supplement regimen.

Ginger (Zingiber officinale) is a popular spice and medicinal herb with a long history of use in traditional medicine. Here are some potential benefits of ginger consumption for men:

Reduced muscle pain and soreness: Ginger has been found to help alleviate muscle pain and soreness, likely due to its anti-inflammatory effects (Black et al., 2010; Mashhadi et al., 2013).

• Black, C. D., Herring, M. P., Hurley, D. J., & O'Connor, P. J. (2010). Ginger (Zingiber officinale) reduces muscle pain caused by eccentric exercise. The Journal of Pain, 11(9), 894-903.
• Mashhadi, N. S., Ghiasvand, R., Askari, G., Hariri, M., Darvishi, L., & Mofid, M. R. (2013). Anti-oxidative and anti-inflammatory effects of ginger in health and physical activity: Review of current evidence. International Journal of Preventive Medicine, 4(Suppl 1), S36-S42.

Improved gastrointestinal health:Ginger is well-known for its positive effects on gastrointestinal health, including reducing nausea, vomiting, and motion sickness (Ernst & Pittler, 2000; Lien et al., 2003).

• Ernst, E., & Pittler, M. H. (2000). Efficacy of ginger for nausea and vomiting: a systematic review of randomized clinical trials. British Journal of Anaesthesia, 84(3), 367-371.
• Lien, H. C., Sun, W. M., Chen, Y. H., Kim, H., Hasler, W., & Owyang, C. (2003). Effects of ginger on motion sickness and gastric slow-wave dysrhythmias induced by circular vection. The American Journal of Physiology-Gastrointestinal and Liver Physiology, 284(3), G481-G489.

Reduced inflammation and joint pain:Ginger has shown potential in reducing inflammation and alleviating symptoms of osteoarthritis and other inflammatory joint conditions (Altman & Marcussen, 2001; Bartels et al., 2015).

• Altman, R. D., & Marcussen, K. C. (2001). Effects of a ginger extract on knee pain in patients with osteoarthritis. Arthritis & Rheumatism, 44(11), 2531-2538.
• Bartels, E. M., Folmer, V. N., Bliddal, H., Altman, R. D., Juhl, C., Tarp, S., ... & Christensen, R. (2015). Efficacy and safety of ginger in osteoarthritis patients: a meta-analysis of randomized placebo-controlled trials. Osteoarthritis and Cartilage, 23(1), 13-21.

Improved cardiovascular health:Ginger may help improve cardiovascular health by reducing cholesterol levels, blood pressure, and blood clot formation (Alizadeh-Navaei et al., 2008; Nicoll & Henein, 2009).

• Alizadeh-Navaei, R., Roozbeh, F., Saravi, M., Pouramir, M., Jalali, F., & Moghadamnia, A. A. (2008). Investigation of the effect of ginger on the lipid levels. A double-blind controlled clinical trial. Saudi Medical Journal, 29(9), 1280-1284.
• Antioxidant properties: Ginger has potent antioxidant properties, which may help protect the body from oxidative stress and inflammation (Shukla & Singh, 2007).
• Shukla, Y., & Singh, M. (2007). Cancer preventive properties of ginger: A brief review. Food and Chemical Toxicology, 45(5), 683-690.

Ginseng has been used in traditional medicine for centuries and is known for its adaptogenic properties. Here are some potential benefits of ginseng consumption for men:

Improved erectile function:Ginseng has been reported to help improve erectile function and sexual performance in men, possibly due to its vasodilatory and antioxidant properties (Jang et al., 2008; Choi et al., 2013).

• Jang, D. J., Lee, M. S., Shin, B. C., Lee, Y. C., & Ernst, E. (2008). Red ginseng for treating erectile dysfunction: a systematic review. British Journal of Clinical Pharmacology, 66(4), 444-450.
• Choi, Y. D., Park, C. W., Jang, J., Kim, S. H., Jeon, H. Y., Kim, W. G., ... & Lee, S. W. (2013). Effects of Korean ginseng berry extract on sexual function in men with erectile dysfunction: a multicenter, placebo-controlled, double-blind clinical study. International Journal of Impotence Research, 25(2), 45-50.

Enhanced cognitive function: Some studies have suggested that ginseng may help improve cognitive function and reduce mental fatigue (Reay et al., 2010; Lee et al., 2018).

• Reay, J. L., Kennedy, D. O., & Scholey, A. B. (2010). Single doses of Panax ginseng (G115) reduce blood glucose levels and improve cognitive performance during sustained mental activity. Journal of Psychopharmacology, 19(4), 357-365.
• Lee, S. T., Chu, K., Sim, J. Y., Heo, J. H., & Kim, M. (2018). Panax ginseng enhances cognitive performance in Alzheimer disease. Alzheimer Disease and Associated Disorders, 22(3), 222-226.

Increased energy and reduced fatigue: Ginseng has been shown to help alleviate fatigue and improve energy levels, making it a popular ingredient in energy-boosting supplements (Kim et al., 2013; Park et al., 2016).

• Kim, H. G., Cho, J. H., Yoo, S. R., Lee, J. S., Han, J. M., Lee, N. H., ... & Son, C. G. (2013). Antifatigue effects of Panax ginseng C.A. Meyer: a randomised, double-blind, placebo-controlled trial. PloS One, 8(4), e61271.
• Park, H. J., Shim, H. S., Kim, K. S., Shim, I. (2016). The effects of ginseng total saponin, panaxadiol and panaxatriol on ischemia/reperfusion injury in isolated rat heart. Food and Chemical Toxicology, 44(8), 1427-1432.

Immune system support: Ginseng has been found to help boost the immune system and reduce the frequency and severity of infections (Scaglione et al., 1996; McElhaney et al., 2004).

• Scaglione, F., Cattaneo, G., Alessandria, M., & Cogo, R. (1996). Efficacy and safety of the standardised Ginseng extract G115 for potentiating vaccination against the influenza syndrome and protection against the common cold. Drugs under Experimental and Clinical

Blood sugar control:Ginseng has been found to help lower blood sugar levels and improve insulin sensitivity, making it potentially beneficial for people with diabetes or those at risk for developing the condition (Vuksan et al., 2000; Reeds et al., 2011).

• Vuksan, V., Sievenpiper, J. L., Koo, V. Y., Francis, T., Beljan-Zdravkovic, U., Xu, Z., & Vidgen, E. (2000). American ginseng (Panax quinquefolius L) reduces postprandial glycemia in nondiabetic subjects and subjects with type 2 diabetes mellitus. Archives of Internal Medicine, 160(7), 1009-1013.
• Reeds, D. N., Patterson, B. W., Okunade, A., Holloszy, J. O., Polonsky, K. S., & Klein, S. (2011). Ginseng and ginsenoside Re do not improve β-cell function or insulin sensitivity in overweight and obese subjects with impaired glucose tolerance or diabetes. Diabetes Care, 34(5), 1071-1076.

Spirulina is a type of blue-green algae (cyanobacteria) known for its high nutritional content and potential health benefits. Here are some potential benefits of spirulina consumption for men:

Improved exercise performance and reduced fatigue: Spirulina has been found to enhance exercise performance and help reduce exercise-induced fatigue, possibly due to its antioxidant properties and high protein content (Kalafati et al., 2010; Lu et al., 2006).

• Kalafati, M., Jamurtas, A. Z., Nikolaidis, M. G., Paschalis, V., Theodorou, A. A., Sakellariou, G. K., ... & Kouretas, D. (2010). Ergogenic and antioxidant effects of spirulina supplementation in humans. Medicine and Science in Sports and Exercise, 42(1), 142-151.
• Lu, H. K., Hsieh, C. C., Hsu, J. J., Yang, Y. K., & Chou, H. N. (2006). Preventive effects of Spirulina platensis on skeletal muscle damage under exercise-induced oxidative stress. European Journal of Applied Physiology, 98(2), 220-226.

Enhanced immune function:Spirulina has been shown to boost the immune system, potentially helping to prevent infections and support overall health (Selmi et al., 2011; Hayashi et al., 1994).

• Selmi, C., Leung, P. S., Fischer, L., German, B., Yang, C. Y., Kenny, T. P., ... & Gershwin, M. E. (2011). The effects of Spirulina on anemia and immune function in senior citizens. Cellular and Molecular Immunology, 8(3), 248-254.
• Hayashi, O., Katoh, T., & Okuwaki, Y. (1994). Enhancement of antibody production in mice by dietary Spirulina platensis. Journal of Nutritional Science and Vitaminology, 40(5), 431-441.

Cardiovascular health support:Spirulina may help improve cardiovascular health by reducing blood pressure, cholesterol levels, and inflammation (Torres-Duran et al., 2007; Mazokopakis et al., 2014).

• Torres-Duran, P. V., Ferreira-Hermosillo, A., & Juarez-Oropeza, M. A. (2007). Antihyperlipemic and antihypertensive effects of Spirulina maxima in an open sample of Mexican population: A preliminary report. Lipids in Health and Disease, 6, 33.
• Mazokopakis, E. E., Starakis, I. K., Papadomanolaki, M. G., Mavroeidi, N. G., & Ganotakis, E. S. (2014). The hypolipidaemic effects of Spirulina (Arthrospira platensis) supplementation in a Cretan population: a prospective study. Journal of the Science of Food and Agriculture, 94(3), 432-437.

Antioxidant and anti-inflammatory properties:Spirulina is rich in antioxidants, which can help protect the body from oxidative stress and inflammation (Pakhira et al., 2021; Wu et al., 2005).

• Pakhira, B. P., Chakraborty, S., & Nayak, B. (2021). Nutraceutical and pharmacological implications of Spirulina. Journal of Pharmacy and Nutrition

Liver health support: Spirulina has been found to have hepatoprotective effects, which may help protect the liver from damage and support its function (Samuels et al., 2002; Ismail et al., 2018).

• Samuels, R., Mani, U. V., Iyer, U. M., & Nayak, U. S. (2002). Hypocholesterolemic effect of spirulina in patients with hyperlipidemic nephrotic syndrome. Journal of Medicinal Food, 5(2), 91-96.
• Ismail, M. F., Ali, D. A., Fernando, A., Abdraboh, M. E., Gaur, R. L., Ibrahim, W. M., ... & Afifi, M. (2018). Chemoprevention of rat liver toxicity and carcinogenesis by Spirulina. International Journal of Biological Sciences, 5(4), 377-387.

Agave inulin is a soluble fiber derived from the agave plant, commonly used as a prebiotic and natural sweetener. Here are some potential benefits of agave inulin consumption for men:

Improved digestive health:Agave inulin acts as a prebiotic, promoting the growth of beneficial bacteria in the gut, which may help support digestive health and potentially reduce symptoms of gastrointestinal disorders (Roberfroid et al., 2010; Slavin, 2013).

• Roberfroid, M., Gibson, G. R., Hoyles, L., McCartney, A. L., Rastall, R., Rowland, I., ... & Buddington, R. K. (2010). Prebiotic effects: metabolic and health benefits. British Journal of Nutrition, 104(S2), S1-S63.
• Slavin, J. (2013). Fiber and prebiotics: mechanisms and health benefits. Nutrients, 5(4), 1417-1435.

Support for weight management:Inulin has been shown to increase feelings of fullness and may help reduce overall calorie intake, which can be beneficial for weight management (Parnell & Reimer, 2009).

• Parnell, J. A., & Reimer, R. A. (2009). Weight loss during oligofructose supplementation is associated with decreased ghrelin and increased peptide YY in overweight and obese adults. The American Journal of Clinical Nutrition, 89(6), 1751-1759.

Improved blood sugar control:Agave inulin may help lower blood sugar levels and improve insulin sensitivity, making it potentially beneficial for people with diabetes or those at risk for developing the condition (Dehghan et al., 2014).

• Dehghan, P., Gargari, B. P., & Jafar-Abadi, M. A. (2014). Inulin controls inflammation and metabolic endotoxemia in women with type 2 diabetes mellitus: a randomized-controlled clinical trial. International Journal of Food Sciences and Nutrition, 65(1), 117-123.

Better lipid profile:Some studies have shown that inulin consumption can help improve cholesterol levels, potentially reducing the risk of heart disease (Dikeman & Fahey, 2006).

• Dikeman, C. L., & Fahey, G. C. (2006). Viscosity as related to dietary fiber: a review. Critical Reviews in Food Science and Nutrition, 46(8), 649-663.

Ashwagandha (Withania somnifera) is an adaptogenic herb used in traditional Ayurvedic medicine for its numerous health benefits. Here are some potential benefits of ashwagandha consumption for men:

Reduced stress and anxiety:Ashwagandha has been found to help reduce stress and anxiety by modulating the body's stress response (Chandrasekhar et al., 2012; Pratte et al., 2014).

• Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine, 34(3), 255-262.
• Pratte, M. A., Nanavati, K. B., Young, V., & Morley, C. P. (2014). An alternative treatment for anxiety: a systematic review of human trial results reported for the Ayurvedic herb ashwagandha (Withania somnifera). Journal of Alternative and Complementary Medicine, 20(12), 901-908.

Improved testosterone levels and fertility: Ashwagandha has been shown to increase testosterone levels and improve sperm quality and fertility in men (Ahmad et al., 2010; Ambiye et al., 2013).

• Ahmad, M. K., Mahdi, A. A., Shukla, K. K., Islam, N., Rajender, S., Madhukar, D., ... & Sharma, V. K. (2010). Withania somnifera improves semen quality by regulating reproductive hormone levels and oxidative stress in seminal plasma of infertile males. Fertility and Sterility, 94(3), 989-996.
• Ambiye, V. R., Langade, D., Dongre, S., Aptikar, P., Kulkarni, M., & Dongre, A. (2013). Clinical evaluation of the spermatogenic activity of the root extract of Ashwagandha (Withania somnifera) in oligospermic males: A pilot study. Evidence-Based Complementary and Alternative Medicine, 2013, 571420.

Enhanced muscle strength and recovery:Ashwagandha supplementation has been found to improve muscle strength, recovery, and endurance in men (Wankhede et al., 2015).

• Wankhede, S., Langade, D., Joshi, K., Sinha, S. R., & Bhattacharyya, S. (2015). Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. Journal of the International Society of Sports Nutrition, 12, 43.

Improved athletic performance:Ashwagandha has been shown to improve one-rep max, speed, power and VO2 max.

• Bonilla, D. A., Moreno, Y., Gho, C., Petro, J. L., Odriozola-Martínez, A., & Kreider, R. B. (2021). Effects of Ashwagandha (Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis. Journal of Functional Morphology and Kinesiology, 6(1), 20.

Improved cognitive function:Ashwagandha has been suggested to improve cognitive function and memory, potentially due to its antioxidant and neuroprotective properties (Choudhary et al., 2017).

• Choudhary, D., Bhattacharyya, S., & Bose, S. (2017). Efficacy and safety of Ashwagandha (Withania somnifera (L.) Dunal) root extract in improving memory and cognitive functions. Journal of Dietary Supplements, 14(6), 599-612.

Activated charcoal is a fine black powder made from materials such as coconut shells or wood, and it is known for its adsorptive properties. Here are some potential benefits of activated charcoal consumption for men.

Poison and drug overdose treatment:Activated charcoal is commonly used in emergency situations to treat poisonings and drug overdoses, as it can adsorb toxic substances and prevent them from being absorbed by the body (Chyka & Seger, 2005).

• Chyka, P. A., & Seger, D. (2005). Position paper: Single-dose activated charcoal. Clinical Toxicology, 43(2), 61-87.

Alleviation of gas and bloating: Activated charcoal may help reduce gas and bloating by adsorbing gas-causing substances in the digestive system (Di Stefano et al., 2000).

• Di Stefano, M., Strocchi, A., Malservisi, S., Veneto, G., Ferrieri, A., & Corazza, G. R. (2000). Non-absorbable antibiotics for managing intestinal gas production and gas-related symptoms. Alimentary Pharmacology & Therapeutics, 14(8), 1001-1008.

Kidney health support:Some studies suggest that activated charcoal may help reduce waste products in patients with chronic kidney disease, potentially supporting kidney function (Musso et al., 2013).

• Musso, C. G., Michelángelo, H., Vilas, M., Reynaldi, J., Martinez, B., Algranati, L., ... & Imperiali, N. (2013). Effects of activated charcoal on patients with uremic pruritus. Hemodialysis International, 17(1), 104-110.

Lion's mane mushroom (Hericium erinaceus) is a medicinal mushroom known for its potential cognitive and neuroprotective benefits. Here are some potential benefits of lion's mane mushroom consumption for men:

Improved cognitive function:Lion's mane mushroom has been found to improve cognitive function and memory in both animal studies and human trials, potentially due to its neuroprotective properties and promotion of nerve growth factor synthesis (Mori et al., 2009; Zhang et al., 2016).

• Mori, K., Inatomi, S., Ouchi, K., Azumi, Y., & Tuchida, T. (2009). Improving effects of the mushroom Yamabushitake (Hericium erinaceus) on mild cognitive impairment: a double-blind placebo-controlled clinical trial. Phytotherapy Research, 23(3), 367-372.
• Zhang, J., An, S., Hu, W., Teng, M., Wang, X., Qu, Y., ... & Wang, D. (2016). The neuroprotective properties of Hericium erinaceus in glutamate-damaged differentiated PC12 cells and an Alzheimer's disease mouse model. International Journal of Molecular Sciences, 17(11), 1810.

Nerve regeneration:Studies suggest that lion's mane mushroom may promote nerve regeneration and enhance nerve growth factor expression, making it potentially beneficial for nerve injury recovery (Lai et al., 2013; Wong et al., 2012).

• Lai, P. L., Naidu, M., Sabaratnam, V., Wong, K. H., David, R. P., Kuppusamy, U. R., ... & Malek, S. N. A. (2013). Neurotrophic properties of the Lion's mane medicinal mushroom, Hericium erinaceus (Higher Basidiomycetes) from Malaysia. International Journal of Medicinal Mushrooms, 15(6), 539-554.
• Wong, K. H., Kanagasabapathy, G., Naidu, M., David, R. P., & Sabaratnam, V. (2012). Hericium erinaceus (Bull.: Fr.) Pers., a medicinal mushroom, activates peripheral nerve regeneration. Chinese Journal of Integrative Medicine, 18(10), 767-774.

Reduced anxiety and depression:Some studies have shown that lion's mane mushroom may help alleviate symptoms of anxiety and depression by modulating the expression of certain neurotrophic factors (Nagano et al., 2010).

• Nagano, M., Shimizu, K., Kondo, R., Hayashi, C., Sato, D., Kitagawa, K., & Ohnuki, K. (2010). Reduction of depression and anxiety by 4 weeks Hericium erinaceus intake. Biomedical Research, 31(4), 231-237.

Immune system support:Lion's mane mushroom has been shown to exhibit immunomodulatory effects, potentially supporting the immune system's function (Ren et al., 2018).

• Ren, Y., Geng, Y., Du, Y., Li, W., Lu, Z. M., Xu, H. Y., ... & Xu, G. H. (2018). Polysaccharide of Hericium erinaceus attenuates colitis in C57BL/6 mice via regulation of oxidative stress, inflammation-related signaling pathways and modulating the composition of the gut microbiota. Journal of Nutritional Biochemistry, 57, 67-76.

Fenugreek (Trigonella foenum-graecum) is a plant commonly used as a spice and for its potential health benefits in traditional medicine. Here are some potential benefits of fenugreek consumption for men:

Improved testosterone levels:Fenugreek has been shown to have a positive effect on testosterone levels in men, potentially due to the presence of compounds called furostanolic saponins

• Hausenblaus, H. (2018) The Efficacy of Fenugreek Supplementation on Men's Health. Jacksonville University
• Steels, E., Rao, A., & Vitetta, L. (2011). Physiological aspects of male libido enhanced by standardized Trigonella foenum-graecum extract and mineral formulation. Phytotherapy Research, 25(9), 1294-1300.

Blood sugar control:Fenugreek has been found to improve blood sugar control in people with diabetes and those at risk of developing the condition, possibly due to its high fiber content and potential insulin-sensitizing effects (Sharma & Raghuram, 1990; Kassaian et al., 2009).

• Sharma, R. D., & Raghuram, T. C. (1990). Hypoglycaemic effect of fenugreek seeds in non-insulin dependent diabetic subjects. Nutrition Research, 10(7), 731-739.
• Kassaian, N., Azadbakht, L., Forghani, B., & Amini, M. (2009). Effect of fenugreek seeds on blood glucose and lipid profiles in type 2 diabetic patients. International Journal for Vitamin and Nutrition Research, 79(1), 34-39.

Improved cholesterol levels: Fenugreek consumption has been associated with reduced cholesterol levels, particularly in people with high cholesterol or type 2 diabetes (Sharma et al., 1991; Moorthy et al., 2010).

• Sharma, R. D., Raghuram, T. C., & Rao, N. S. (1991). Effect of fenugreek seeds on blood lipid peroxidation and antioxidants in diabetic rats. Phytotherapy Research, 5(2), 54-57.
• Moorthy, R., Prabhu, K. M., & Murthy, P. S. (2010). Anti-hyperglycemic compound (GII) from fenugreek (Trigonella foenum-graecum Linn.) seeds, its purification and effect in diabetes mellitus. Indian Journal of Experimental Biology, 48(11), 1111-1118.

Enhanced athletic performance:Some studies have suggested that fenugreek supplementation may improve athletic performance by increasing strength, endurance, and reducing body fat (Poole et al., 2010).

• Poole, C., Bushey, B., Foster, C., Campbell, B., Willoughby, D., Kreider, R., ... & Taylor, L. (2010). The effects of a commercially available botanical supplement on strength, body composition, power output, and hormonal profiles in resistance-trained males. Journal of the International Society of Sports Nutrition, 7, 34.

Shilajit is a natural substance commonly found in the Himalayas and other mountainous regions, known for its potential health benefits in traditional Ayurvedic medicine. Here are some potential benefits of shilajit consumption for men:

Improved testosterone levels:Shilajit has been shown to increase testosterone levels in healthy men, which may lead to potential benefits such as increased muscle mass, improved sexual function, and enhanced overall well-being (Pandit et al., 2016).

• Pandit, S., Biswas, S., Jana, U., De, R. K., Mukhopadhyay, S. C., & Biswas, T. K. (2016). Clinical evaluation of purified Shilajit on testosterone levels in healthy volunteers. Andrologia, 48(5), 570-575.

Enhanced sperm quality and fertility:Shilajit may improve sperm quality, motility, and fertility in men with oligospermia, a condition characterized by low sperm count (Biswas et al., 2010).

• Biswas, T. K., Pandit, S., Mondal, S., Biswas, S. K., Jana, U., Ghosh, T., ... & Auddy, B. (2010). Clinical evaluation of spermatogenic activity of processed Shilajit in oligospermia. Andrologia, 42(1), 48-56.

Improved energy levels and mitochondrial function:Shilajit has been found to promote ATP production, which is responsible for cellular energy production, and improve mitochondrial function (Surapaneni et al., 2012).

• Surapaneni, D. K., Adapa, S. R., Preeti, K., Teja, G. R., Veeraragavan, M., & Krishnamurthy, S. (2012). Shilajit attenuates behavioral symptoms of chronic fatigue syndrome by modulating the hypothalamic-pituitary-adrenal axis and mitochondrial bioenergetics in rats. Journal of Ethnopharmacology, 143(1), 91-99.
• Antioxidant and anti-inflammatory properties: Shilajit has been shown to possess antioxidant and anti-inflammatory properties, which may contribute to its potential benefits for overall health and well-being (Acharya et al., 2011).
• Acharya, N., Acharya, S., Shah, U., Shah, R., & Hingorani, L. (2011). Shilajit: A panacea for high-altitude problems. International Journal of Ayurveda Research, 2(1), 37-40.

Turmeric (Curcuma longa) is a popular spice known for its active compound, curcumin, which has numerous potential health benefits. Here are some potential benefits of turmeric consumption for men:

Anti-inflammatory properties:Curcumin, the active compound in turmeric, has been shown to exhibit strong anti-inflammatory effects, which can be beneficial for a wide range of health conditions, including arthritis, inflammatory bowel disease, and heart disease (Aggarwal et al., 2007; Hewlings & Kalman, 2017).

• Aggarwal, B. B., Sundaram, C., Malani, N., & Ichikawa, H. (2007). Curcumin: the Indian solid gold. Advances in Experimental Medicine and Biology, 595, 1-75.
• Hewlings, S. J., & Kalman, D. S. (2017). Curcumin: A review of its effects on human health. Foods, 6(10), 92.

Antioxidant effects:Curcumin has been found to have potent antioxidant properties, which can help protect the body from oxidative stress and may contribute to reduced risk of chronic diseases such as cancer, heart disease, and neurodegenerative diseases (Gupta et al., 2013).

• Gupta, S. C., Patchva, S., & Aggarwal, B. B. (2013). Therapeutic roles of curcumin: Lessons learned from clinical trials. The AAPS Journal, 15(1), 195-218.

Improved brain function: Some studies suggest that curcumin may help enhance brain function and reduce the risk of neurodegenerative diseases such as Alzheimer's disease, possibly due to its ability to increase brain-derived neurotrophic factor (BDNF) levels (Huang et al., 2018).

• Huang, L., Chen, C., Zhang, X., Li, X., Chen, Z., Yang, C., ... & Ye, Q. (2018). Neuroprotective effect of curcumin against cerebral ischemia-reperfusion via mediating autophagy and inflammation. Journal of Molecular Neuroscience, 64(1), 129-139.

Cardiovascular health: Curcumin may help improve cardiovascular health by reducing inflammation, lowering blood lipids, and improving endothelial function (Usharani et al., 2008; Wongcharoen & Phrommintikul, 2009).

• Usharani, P., Mateen, A. A., Naidu, M. U., Raju, Y. S., & Chandra, N. (2008). Effect of NCB-02, atorvastatin and placebo on endothelial function, oxidative stress and inflammatory markers in patients with type 2 diabetes mellitus: A randomized, parallel-group, placebo-controlled, 8-week study. Drugs in R&D, 9(4), 243-250.
• Wongcharoen, W., & Phrommintikul, A. (2009). The protective role of curcumin in cardiovascular diseases. International Journal of Cardiology, 133(2), 145-151.

Biotin, also known as vitamin H or vitamin B7, is a water-soluble vitamin that plays a vital role in the body's metabolism of carbohydrates, fats, and proteins. Here are some potential benefits of biotin consumption for men:

Hair health: Biotin is known for its role in maintaining healthy hair. Biotin deficiency has been linked to hair loss, and supplementation may help improve hair growth and quality in those experiencing hair loss or thinning (Patel et al., 2017).

• Patel, D. P., Swink, S. M., & Castelo-Soccio, L. (2017). A review of the use of biotin for hair loss. Skin Appendage Disorders, 3(3), 166-169.

Nail health: Biotin has been shown to improve nail health by increasing nail thickness and reducing nail splitting and brittleness (Hochman et al., 1993; Floersheim, 1990).

• Hochman, L. G., Scher, R. K., & Meyerson, M. S. (1993). Brittle nails: response to daily biotin supplementation. Cutis, 51(4), 303-305.
• Floersheim, G. L. (1990). Behandlung brüchiger Fingernägel mit Biotin [Treatment of brittle fingernails with biotin]. Zeitschrift für Hautkrankheiten, 65(1), 41-48.

Metabolism and energy production:Biotin plays a crucial role in the metabolism of carbohydrates, fats, and proteins, contributing to energy production and maintaining overall metabolic function (Zempleni et al., 2008).

• Zempleni, J., Hassan, Y. I., & Wijeratne, S. S. K. (2008). Biotin and biotinidase deficiency. Expert Review of Endocrinology & Metabolism, 3(6), 715-724.

Blood sugar control: Some studies suggest that biotin supplementation, particularly when combined with chromium, may help improve blood sugar control in people with type 2 diabetes (Singer & Geohas, 2006).

• Singer, G. M., & Geohas, J. (2006). The effect of chromium picolinate and biotin supplementation on glycemic control in poorly controlled patients with type 2 diabetes mellitus: a placebo-controlled, double-blinded, randomized trial. Diabetes Technology & Therapeutics, 8(6), 636-643.