Vitamins for men: dosage and use

Vitamins for men – organic substances that support the strength and vitality of a strong half of mankind. In the modern pace of life, unhealthy diet, frequent stress, poor environment, leading to depletion of nutrients in the body. As a result, after 35 years, the man begins abruptly to lose shape, deterioration of the immune system, reduced potency.

vitamins for potency

For consolidation, it is recommended to pay attention to the vitamin and mineral supplements and diet, which should dominate the healthy food (vegetables, fruits, vegetables, cereals, dairy products).

Features selection accessories for men

In fact, for the weak and the strong half of humanity to feel healthy, full of vitality, we need also vitamin complexes, but in different proportions. Because well-developed muscles, great body, intense physical effort of male body need to acquire greater amounts of nutrients than women.

Theoretically, to obtain the necessary vitamins, micro - and macronutrients from food. However, in this case to eat more than two and a half pounds of meat (B1, PP, B6), marine fish (D, iodine), fresh apples (C), Cassis (C), red pepper (S), kilogram of cheese (calcium), half a kilogram of fresh salad leaves (B9, carotene) and drink two liters of milk (B2, B12), which is problematic. Today is so eat right.

Fried, fatty, preservatives, enhancers of the taste, ketchup, mayonnaise is a common food for the modern man. And regular meals in a hurry, stress, overwork undermine the health of men. To fill the lack of nutrients can help vitamin-mineral complexes.

Criteria for selection:

  1. Composition. Before purchasing supplements read the label. In synthetic drugs, a daily dose of nutrients can be covered from 50% to 100% of the needs of the body. If every day the menu includes dairy products, fresh vegetables, fruits, it is advisable to buy a vitamin complexes, containing half or the most part (80 %) of the daily intake of nutrients. When unbalanced diet give preference to formulations that covers 100% of the daily need of nutrients. However, such drugs will be much more expensive. Do not be afraid of overdose. The excess vitamins will be removed by the body naturally.
  2. Consider the lifestyle and age. The need of the male body in the vitamins and minerals increases when doing heavy physical work, active sports, after 40 years. To maintain the health and well-being, rests only on healthy diet is very difficult.
  3. Iron you do not need. Unlike women, the mineral in large quantities (more than 10 milligrams per day) is harmful, it causes a tremor that worsens the cardiovascular system, increases the risk of myocardial infarction. Therefore, choose dietary supplements that contain minimal amounts of iron.
  4. The more testosterone. According to experts, hormone in the male body under the influence of selenium, vitamin E and an increase of the reproductive function, prevents the development of prostate problems, improves quality of sperm, helps to conceive healthy offspring. For the "activation" of testosterone production buy the drugs, which include daily intake of selenium and vitamin E.

Before the purchase of vitamin-mineral complex pay attention to the shelf life of the product. Do not buy expired food additives. Be sure to look at the packaging of the compound, it must be intact (no visible damage). In addition, in order to avoid buying counterfeits, make sure that the instructions listed the country of origin, the official importer (if any) with contact telephone numbers.

vitamins in food

Vitamins for men

Consider what nutrient has the greatest value in the life of man. The daily requirement is important for the representatives of a strong half of mankind in the period from 20 to 40 years.

Table 1 "of the Daily requirement of the body for men vitamins, macro and trace elements"
NameIn the average daily need milligrams
Vitamins
Retinol (A)1
Thiamine (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 (H)0,1
Essential fatty acids (F)1000
Rutin (R)150
Nicotinic acid (PP)25
Macronutrients
Calcium1000
Phosphorus700
Magnesium350
Sodium550
Potassium2000
Trace elements
Iron10
Iodine0,20
FluorideA 3.8
Zinc15
Selenium0,065
Copper1,5
Manganese4
Chrome0,06
Molybdenum0,08

The need for vitamins increases with:

  • intense sports activities (especially in the period of muscle mass);
  • perform heavy physical labor;
  • volume;
  • planning of pregnancy;
  • the age of 40 and more;
  • alopecia;
  • the weakening of the immune system;
  • Hypo - and avitaminosis;
  • diseases of the digestive tract, when disturbed absorption of nutrients in the stomach/intestine;
  • stress;
  • increased mental work;
  • a lack of insolation;
  • burns, trauma;
  • infectious, purulent-inflammatory diseases;
  • after the surgery;
  • monotonous, unbalanced diet;
  • the abuse of alcohol;
  • Smoking;
  • the chronic fatigue syndrome.

In these cases, the human body is under stress and the maintenance of the vitality begins to break down all the nutrients with cosmic speed. If to make up for it is not enough of a particular element, the man of deteriorating health, reduced performance, disturbed sleep, reduced resistance to unfavorable environmental factors (infections, intoxication, heat, cold), there is an imbalance of hormonal activity, the function of the internal secretion. With a significant deficit, the development of diseases: scurvy, rickets and osteoporosis, pellagra, beriberi.

Vitamins for potency

potency

Every man wants to be the best for their women, therefore, carefully examines the intimate lives "on the shelves". However, the genitals do not always obey the request, the reason for this reduction in potency. With this problem men are facing in different ages: young, Mature, elderly.

The reasons for the reduction of potency, depending on the nature of sexual dysfunction. The temporary suspension, usually caused by extreme intoxication, stress, depression, nervous stress, overwork, lack of sleep. Constantly reduced potency is a consequence of sedentary way of life, diseases of reproductive organs (prostatitis, urethritis), unbalanced diet, use of narcotics, tobacco, substances.

To restore erection requires a complex effect on the body: medications, psychological advice, a proper daily routine (work-rest), massage, exercises.

Remember, the key to sexual health of men remains an active way of life and proper nutrition.

Vitamins and minerals to increase the volume:

  1. Ascorbic acid (C). Improves patency of blood vessels, making them more elastic. It is important for tissue filling of the penis with blood. In addition, vitamin C inhibits the formation of carcinogens, which cause diseases of the prostate, improves the production of hormones that are involved in hematopoiesis.
  2. Cholecalciferol (D). Stimulates the production of testosterone, increases strength, libido.
  3. Tocopherol (E). This is the essential vitamin for guys. He is involved in the formation of sperm, enhances libido. Lack of tocopherol in the male body causes muscle weakness, indifference to sex, reduced number of red blood cells causes the accumulation of fat.
  4. The b vitamins Increase testosterone synthesis, reduced energy metabolism, protection of liver, improvement of the heart, the nervous system.
  5. Zinc. The building blocks of testosterone. Without this trace element molecule of the sex hormone not generated. The result can be traced to dependence – there is no zinc, not produced by of testosterone, lack of potency and libido. Trace element sperm improves the motility and increases the likelihood of conception.
  6. Selenium. Increases semen quality, which is especially important for men who treat infertility. Selenium regulates the sexual organs, which are involved in the synthesis of testosterone.

Get a dose of vitamins, micro - and macronutrients to enhance the volume of two ways: food or vitamin complexes, nutritional supplements.

Vitamins when planning pregnancy

For the health of the crumbs need to care not only for the mother, both parents, prior to conception. Pregnancy planning is an important task, which does not reflect all. The man responsible for the X-chromosome which determines the sex of the baby.

The physical condition of the father depends on 50% of the health of the Smoke.

Start preparing to conceive doctors recommend at least six months before the expected date. During this period, both spouses must undergo a medical examination, to abandon bad habits, to normalize their diet. After detection of health problems is mandatory to be treated.

In the planning phase of a pregnancy, prospective parents need to take vitamins, in order not to deprive the child of the body of nutrients.

Why drink nutrients a man?

Many spouses mistakenly believe that the "pre" period to focus on your health should only be a woman, because she will carry the baby. But it is not. Often the conception is the result of sexual dysfunction in men. In addition, the pathology of the health of the father are passed on to little crumbs.

What vitamins and in what dosage to drink the man when planning a pregnancy, as determined by a physician.

What to pay attention?

  1. Vitamin B9. Oxygenates the blood, which are involved in the setting up of the central nervous system of the baby, reduces the number of defective sperm, contain the wrong set of chromosomes.
  2. Vitamin a Affects the formation of bones, eyes, lungs, heart, liver, kidney, in the embryo stage.
  3. Vitamin C Promotes the absorption of iron, provides a stable genetic information.
  4. Vitamin F (Omega-3, 6, 9). Facilitates the process of conception it is necessary for the maturation of healthy sperm cells.
  5. Vitamin e Fights against radicals formed in the male body, has a protective effect on cells.
vitamins

In addition, to complete the formation, increasing the amount of the increase of the mobility of the gametes and to improve the quality of the sperm, which contributes to the conception, it is recommended to take vitamin complexes that contain zinc and selenium.

26.09.2018