Vitamins for men

Vitamins for men are organic substances that support the strength and vitality of the strong half of humanity. The modern rhythm of life, poor nutrition, frequent stress, bad ecology lead to the depletion of nutrients in the body. As a result, after 35 years, a person sharply loses shape, immunity deteriorates, and potency decreases.

To restore strength, it is recommended to pay attention to vitamin-mineral complexes and a diet in which healthy foods should dominate (vegetables, fruits, herbs, cereals, dairy products).

Features of choosing male dietary supplements

For men and women to feel healthy and full of life, they need the same sets of vitamins, just in different proportions. Due to the developed musculature, large physique and intense physical activity, the male body needs more nutrients than the female body.

In theory, you can take in the necessary vitamins, micro- and macro-elements from food. In this case, however, you should eat more than two and a half kilograms of meat (B1, PP, B6), sea fish (D, iodine), freshly picked apples (C), black currants (C), red. pepper (C), one kilogram of cottage cheese (calcium), half a kilogram of fresh salad leaves (B9, carotene) and drink two liters of milk (B2, B12), which is unrealistic.

Fried, fatty foods, preservatives, flavor enhancers, ketchups, mayonnaise - these are foods familiar to modern people. Regular snacking, stress and overwork completely undermine a man's health. Vitamin and mineral complexes help make up for nutrient deficiencies.

Consider lifestyle and age

The male body's need for vitamins and minerals increases during hard physical work, active sports and after 40 years. Maintaining health and well-being based on a healthy diet alone is very difficult.

More testosterone

According to experts, the hormone is produced in the male body under the influence of selenium and vitamin E; improves reproductive function, prevents prostate diseases, improves sperm quality and promotes the conception of healthy offspring. To activate testosterone production, it is worth buying medicines that contain a daily dose of selenium and vitamin E.

Before buying a vitamin-mineral complex, it is important to check the expiration date of the product. The purchase of food supplements with an expired warranty is prohibited. The packaging must be intact and free of visible damage. Also, to avoid buying a fake, make sure the instructions include the country of origin, official importer (if any) and contact details.

Vitamins for men

Let's see which nutrients are the most important in a man's life. The daily requirement is relevant for representatives of the stronger half of humanity in the period between 20 and 40 years.

Table No. 1 "Daily vitamin, macro and microelement needs of the male body"

Name	Average daily requirement, milligrams
Vitamins
Retinol (A)	1
Thiamin (B1)	1. 5
Riboflavin (B2)	1. 8
Pantothenic acid (B5)	7
Pyridoxine (B6)	2. 2
Folic acid (B9)	0. 4
Cyanocobalamin (B12)	0. 0022
ascorbic acid (C)	100
Calciferol (D)	0. 01
tocopherol (E)	18
Phylloquinone (K)	0. 065
Biotin (N)	0. 1
Essential fatty acids (F)	1000
Routine (R)	150
Nicotinic acid (PP)	25
Macronutrients
Calcium	1000
Phosphorus	700
Magnesium	350
Sodium	550
Potassium	2000
Microelements
Iron	10
Iodine	0, 20
Fluorine	3. 8
Zinc	15
Selenium	0. 065
Copper	1. 5
Manganese	4
Chromium	0. 06
Molybdenum	0. 08

The need for vitamins increases:

• intense training (especially during the period of muscle mass growth);
• performing heavy physical work;
• reduced potency;
• pregnancy planning;
• 40 years of age or older;
• baldness;
• weakened immunity;
• hypo and vitamin deficiency;
• diseases of the digestive system, when the process of absorption of nutrients in the stomach/intestines is interrupted;
• tension;
• increased mental work;
• insufficient irradiation;
• burns, injuries;
• infectious, purulent-inflammatory diseases;
• after surgeries;
• monotonous, unbalanced diet;
• alcohol abuse;
• smoking;
• chronic fatigue syndrome.

In these cases, the human body is under stress and rapidly breaks down all nutrients in order to maintain vitality. If one or another element is missing to replenish his strength, the man's health deteriorates, his performance deteriorates, his sleep is disturbed, his resistance to harmful environmental factors (infection, poisoning, heat, cold) decreases, and hormonal imbalance occurs. activity and internal secretion function. In case of a significant deficiency, diseases develop: scurvy, rickets and osteoporosis, pellagra, beriberi.

Vitamins for potency

Every man wants to be the best for his woman, also in the intimate sphere. However, the genitals do not always obey the desire, this is due to a decrease in potency. Men face this problem at different ages: young, mature, old.

The reasons for reduced potency depend on the nature of the sexual dysfunction. The transient disorder is usually caused by severe alcohol poisoning, stress, depression, nervous strain, overwork and lack of sleep. Constantly reduced potency is the result of a sedentary lifestyle, inflammatory diseases of the genital organs (prostatitis, urethritis), an unbalanced diet, drugs and smoking.

To restore an erection, a complex effect on the body is required: medicines, psychologist's advice, correct daily routine (work-rest), massage, exercises.

Remember that the key to a man's sexual health is an active lifestyle and proper nutrition.

Vitamins and minerals to increase potency:

1. Ascorbic acid (vitamin C). It improves the permeability of blood vessels and makes them more flexible. This is important for filling the penile tissues with blood. In addition, vitamin C prevents the formation of carcinogenic substances that cause prostate diseases, improves hormone production, and participates in blood formation.
2. Cholecalciferol (D). It stimulates the production of testosterone, which increases potency and desire.
3. Tocopherol (E). It participates in the formation of sperm, increases libido. Lack of tocopherol in the male body causes muscle weakness, sexual indifference, reduces the number of red blood cells and causes fat accumulation.
4. B vitamins. It enhances testosterone synthesis, restores energy metabolism, protects the liver, and improves the functioning of the heart and nervous system.
5. Zinc. It is the building block of testosterone. Without this microelement, the sex hormone molecule cannot be created. As a result, addiction develops - no zinc, no testosterone production, no potency and no sexual desire. The microelement increases sperm motility, prevents the development of prostatitis, and increases the possibility of conception.
6. Selenium. It improves sperm quality, which is especially important for men dealing with infertility. Selenium regulates the function of the reproductive organs and participates in the synthesis of testosterone.

You can get the dose of potency-enhancing vitamins, micro- and macro-elements in two ways: with food or vitamin complexes, dietary supplements.

In the first case, include in your daily diet:

• tomatoes, corn, seafood, rye bread (selenium);
• herring, shrimp, walnuts, salmon, perch, trout, garlic, egg yolk (zinc);
• chicken eggs, cheese, milk, cottage cheese, fish oil (vitamin D);
• green onion, vegetable oil, egg yolk (vitamin E);
• citrus fruits, parsley, carrots, cabbage (vitamin C);
• carrots, nuts, fish, cheese, cottage cheese (B vitamins).

In the second case, especially in winter, when natural vitamins and minerals obtained from food are not enough, pay attention to multivitamin complexes for men. They contain nutrients necessary for representatives of the stronger half of humanity, which increase sexual desire, increase potency, improve gamete mobility, sperm quality, and slow down aging processes.

Vitamins when planning pregnancy

Not only the mother, but both parents must take care of the baby's health before conception. Planning a pregnancy is a responsible task that not everyone thinks about. The man is responsible for the X chromosome, which determines the sex of the unborn baby.

50% of the child's health depends on the father's physical condition

Doctors advise to start preparing for conception at least six months before the expected date. During this period, both spouses must undergo a medical examination, give up bad habits and normalize their diet. If you notice any health problems, be sure to get treatment.

At the stage of pregnancy planning, future parents should take vitamins so as not to deprive the child's body of nutrients.

Why should a man drink nutrients?

Many spouses mistakenly believe that only the woman should pay attention to her health during the preparation period, because she will give birth to the baby. However, no. Conception often does not occur due to male sexual dysfunction. In addition, health problems are passed on from the father to the baby.

The doctor determines what vitamins and in what dosage you should take when planning your pregnancy.

What to watch out for:

1. Vitamin B9. It saturates the blood with oxygen, participates in the development of the baby's nervous system, and reduces the number of defective sperm with an inadequate set of chromosomes.
2. Vitamin A. It affects the formation of bones, eyes, lungs, heart, kidneys in the embryonic stage.
3. Vitamin C Promotes the absorption of iron and provides stable genetic information.
4. Vitamin F (Omega 3, 6, 9). It facilitates the process of conception and is necessary for the maturation of healthy sperm.
5. Vitamin E. It fights against radicals formed in the male body and has a protective effect on cells.

In addition, it is recommended to take vitamin complexes containing zinc and selenium for the complete formation that promotes conception, to increase the quantity, to increase the mobility of gametes and to improve the quality of sperm.

Now you know what vitamins, macro- and micro-elements men should pay attention to in order to conceive and give birth to a healthy baby. Remember that the development and well-being of the unborn child depends on the spouses.

Vitamin therapy for women and men is a mandatory procedure to saturate the body with all the useful vitamins and minerals necessary for the full development of the fetus and the birth of a strong, healthy child.

Vitamins for mature men

After crossing the "40" mark, the mental activity, physical activity, well-being and energy of the representatives of the stronger half of humanity completely depend on how responsible and attentive they are to their own health. In youth, the body needs a basic vitamin complex, the most important of which areA, B, E. These nutrients are responsible for testosterone production, the formation of healthy sperm and the complete absorption of protein.

Thus, until the age of 40, the male body aims to preserve the health of the reproductive system. At an older age, the quality of the absorption of necessary substances decreases, a tendency to the manifestation of chronic diseases develops, and visual acuity decreases.

To combat age-related changes, the vitamin and mineral complexes for men are based on:

• A – retinol, beta-carotene (1 milligram);
• C – ascorbic acid (100 milligrams);
• E – tocopherol (10 milligrams);
• H – biotin (0. 12 milligrams);
• D – ergocalciferol, cholecalciferol (0. 015 milligrams);
• B1 – thiamine (4 milligrams);
• B2 – riboflavin (3. 5 milligrams);
• B6 – pyridoxine (2. 5 milligrams);
• B9 – folic acid (0. 45 milligrams);
• B12 – cyanocobalamin (0. 025 milligrams).

Adequate amounts of these vitamins in the body reduce the risk of heart disease and osteoporosis, support male strength, the functioning of the immune system and vision.

People who abuse nicotine and want to reduce body fat and increase muscle mass also consume foods or supplements containing lipoic acid (vitamin N). Natural sources of nutrients: milk, rice, cabbage, beef and liver. The daily requirement of men leading a measured lifestyle is 30 milligrams of lipoic acid. In the case of athletes over 40 who perform endurance exercises, the amount of consumption should be increased to 150-450 milligrams, depending on the intensity of the training.

In adulthood, smoking has a particularly aggressive effect on the liver, and lipoic acid begins to protect the organ, protecting it from the development of liver inflammation and cirrhosis.

After 50 years, the risk of developing heart disease and prostate adenoma increases, enzyme systems wear out, immunity weakens, hair begins to gray and fall out, bald spots form, bones become brittle, and the number of fractures increases.

In order to preserve a man's health, it is recommended to eat the freshest, most environmentally friendly foods and vegetables every day. Avoid fried and smoked foods, ketchup, mayonnaise, store-bought juices, sweets and canned goods. Prepare food correctly, in "gentle" mode: boil, bake in the oven.

After 50 years, the microflora in the intestines partially loses its function, so at this age it is recommended to use a complex containing live probiotic cultures. They populate the gastrointestinal tract with beneficial bacteria, which improves the absorption of vitamins and increases the tone of the body.

The choice of nutrients depends on which internal organs and systems are damaged. Based on the clinical history, the doctor selects a drug complex that combines targeted vitamins and general tonics.

Vitamins for older men

The aging of the body is a natural process that cannot be avoided. However, it can be slowed down with proper nutrition and a healthy lifestyle.

Bad habits (smoking, excessive consumption of alcoholic beverages, drug use) accelerate age-related changes in the body. Therefore, they must be abandoned.

After the age of 60, the metabolic processes in men slow down, the testosterone level decreases, which causes osteoporosis, prostate and heart diseases.

Age-related changes in the aging body:

1. The need for carbohydrates (from 340 grams to 290 grams) and proteins decreases due to the slowing down of the self-renewal process of organic substances. The daily intake of "building" products (meat, fish, nuts) is calculated based on the following ratio: one gram of protein per kilogram of body weight.
2. The bone tissue becomes weak and brittle. The reason for this phenomenon is the increase in the amount of inorganic substances in the bones. The load-bearing joints (ankles, knees, hips) wear out, the amount of intra-articular fluid decreases, the ligaments become more flexible. If you do not consume additional calcium-containing foods or food supplements during this period, the probability of bone fractures increases 2-5 times, osteoporosis and spondylosis occur.
3. The absorption of vitamins and minerals deteriorates. To stimulate the regulation of oxidation processes, the need for ascorbin, pantothenic acid, rutin, beta-carotene, tocopherol, thiamine, riboflavin, pyridoxine, and cyanocobalamin increases.
4. The upper layers of the skin become thinner, pigment spots form, the dermis dries out and wrinkles.
5. Redistribution of fat (the lower part of the chest and face sags, the abdomen enlarges), muscle tone decreases.
6. Visual acuity decreases, age-related farsightedness appears, the following changes are possible: increased intraocular pressure, formation of lens opacity.
7. The senses suffer: taste, smell and hearing weaken, tinnitus appears.
8. The level of neurotransmitters and nerve cells decreases, which leads to an unstable psycho-emotional background; the likelihood of developing depression increases.
9. Reproductive function fades. In men between the ages of 50 and 55, the prostate enlarges, and between the ages of 55 and 65, the potency decreases physiologically. Age-related changes are associated with an increase in body weight and a weakening of muscle strength. This period is called "male menopause".
10. The activity of the thyroid gland decreases. As a result, the cholesterol level increases, the basic metabolism decreases, and physical and psychological weakness appears.
11. The tendency to infectious diseases increases, diabetes, arteriosclerosis, tumor processes and the decline of intelligence in old age appear.
12. The functioning of the stomach and pancreas deteriorates, intestinal motility slows down, which leads to constipation.
13. The tone of the sphincter and pelvic muscles (urinary incontinence) and the contractility of the bladder decrease. In older men, prostate adenoma often develops around the urinary tract.

After 60 years, in the strong half of humanity, iron-deficiency anemia progresses, which is especially the case with acute digestive system diseases, as the absorption of iron from food decreases.

What vitamins do aging men need?

In order to prolong youth and slow down destructive changes in the body, the diet should always include foods containing the following nutrients:

• tocopherol (E) – vitamin for young and old men;
• beta-carotene (A) - prevents the development of eye pathologies;
• ascorbic acid or organic vitamin C – strengthens the immune system;
• rutin (R) – normalizes the condition of the capillary walls, stimulates the activity of the adrenal cortex;
• cholecalciferol (D) – strengthens bone and tooth tissue;
• B vitamins - regulate the stability of the body's functioning, neutralize the consequences of psycho-emotional stress;
• iodine - nourishes the thyroid gland;
• potassium, calcium, magnesium – supports the functioning of the nervous system and the cardiovascular system;
• iron – necessary for normal hemoglobin levels in the blood;
• chromium – prevents the formation of cholesterol plaques;
• copper – anti-inflammatory and antiseptic.

For preventive purposes, it is recommended to carry out vitamin therapy twice a year to compensate for nutrient deficiencies. It is best to take the medicines in spring and winter, when the body is weakened and experiences an increased need for nutrients.

Twelve tips on how to maintain a man's health after 60 years

Tips for lifestyle and habits:

1. Check your parameters (height, weight, pulse, pressure at rest and during physical activity), compare them with the norm. If you notice any abnormality, see a doctor for a medical examination.
2. Pay attention to your diet. Eat only fresh food. Best foods for older men: fruits, vegetables, berries (all), nuts (walnuts, brazil, almonds, pistachios), grains and legumes (brown rice, wheat, barley, oats, white beans), dairy and fish (low -fatty cheeses, cottage cheese, salmon, tuna, mackerel, sardines). Drink a soothing tea of thyme, lemongrass and chamomile before bed.
3. Be physically active. Exercise reduces cholesterol, blood sugar, blood pressure and excess weight. Moderate, long-lasting physical activity is recommended for men over 60: cycling, swimming, jogging, tennis.
4. Don't forget about your privacy. A man over 60 should not neglect his sex life. At this age, regularity, regularity and consistency are key.
5. Watch your weight. In order to maintain a normal body weight, exclude fatty, fried, smoked foods, sweets, flour products, salty and spicy foods from the menu. Eat meat once a day (preferably poultry).
6. May your heart be healthy. Avoid factors that increase the load on the organ: don't smoke, don't overeat, don't abuse alcohol, don't exercise to the point of exhaustion.
7. Monitor your blood pressure.
8. See your urologist regularly.
9. Take care of your nervous system (avoid stressful situations).
10. Follow your daily routine. Go to bed at the same time, take a walk in the fresh air after dinner, ventilate the room before resting. Men over 60 sleep 9-10 hours.
11. Regularly attend vitamin therapy courses twice a year.
12. Drink at least 2. 5 liters of raw (filtered) water per day. The aging body loses about 1-1. 5 liters of fluid per day and needs to replace it.

By following the above recommendations, you will prolong your body's youth, preserve your health, improve your quality of life and "start" on the path to a long life.

Conclusion

Vitamins for men are organic compounds that support the functioning of the internal organs and systems of the stronger half of humanity. The prevention of impotence, baldness, dementia, reduced immunity and performance can be strengthened by providing the body with adequate nutrients.

Due to the poor mineral composition of the soil, plant products do not contain enough nutrients. Therefore, in order to meet the daily nutritional needs, it is worth paying attention to vitamin preparations. The main condition is to choose the right complex.

In the spectrum of effects of male multivitamin preparations (conception, potency, against athletes, alopecia), age groups (20-40 years, 40-50 years, 50-60 years, after 60 years) differ from each other.

Remember, the best "vitamins" for men are: good rest, a reliable family of friends, a balanced diet, favorite work and an active lifestyle (without stress).