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, poor ecology lead to depletion of nutrients in the body. As a result, after 35 years, a man begins to sharply lose 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 (vegetables, fruits, herbs, cereals, dairy products) should dominate.

Features of choosing food supplements for men

In order for men and women to feel healthy and full of vitality, they need the same sets of vitamins, just in different proportions. Due to developed muscles, a large body constitution and intense physical activity, the male body needs more nutrients than the female body.

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

Fried and fatty foods, preservatives, flavor enhancers, ketchup, mayonnaise - these are food products familiar to modern people. And hastily regular snacks, stress and overwork completely undermine a man's health. Vitamin and mineral complexes will help replenish nutritional deficiencies.

Consider lifestyle and age

The male body's need for vitamins and minerals increases when performing heavy physical work, active sports and after 40 years. Maintaining health and well-being based only on a healthy diet 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 purchasing drugs that contain a daily dose of selenium and vitamin E.

Before purchasing a vitamin-mineral complex, it is important to pay attention to the expiration date of the product. It is forbidden to purchase expired food supplements. The packaging must be intact, without visible damage. Also, to avoid purchasing a counterfeit product, make sure the instructions indicate the country of origin, the official importer (if any) and contact numbers.

Vitamins for men

Let's look at which nutrients are 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 requirement of the male body for vitamins, macro and microelements"

First name	Average daily requirement, 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 (N)	0, 1
Essential fatty acids (F)	1000
Rutin (R)	150
Nicotinic acid (PP)	25
Macronutrients
Soccer	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
Chrome	0, 06
Molybdenum	0, 08

Vitamin requirements increase with:

• intense physical exercise (especially during the period of increasing muscle mass);
• perform heavy physical labor;
• decrease in power;
• pregnancy planning;
• reach 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/intestine is interrupted;
• fatigue;
• increased mental work;
• insufficient sunshine;
• burns, wounds;
• infectious, purulent-inflammatory diseases;
• after operations;
• monotonous and unbalanced diet;
• alcohol abuse;
• to smoke;
• Chronic fatigue syndrome.

In such cases, the human body is under stress and, to maintain vitality, begins to quickly break down all nutrients. If he lacks one or another element to replenish his strength, a man's health worsens, his performance decreases, his sleep is disturbed, his resistance to adverse environmental factors (infections, intoxications, heat, cold) decreases and an imbalance in hormone levels occurs. activity and function of internal secretion. With a significant deficiency, diseases develop: scurvy, rickets and osteoporosis, pellagra, beriberi.

Vitamins for potency

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

The reasons for the decrease in potency depend on the nature of sexual dysfunction. A temporary disorder is usually caused by severe alcohol intoxication, stress, depression, nervous tension, overwork and lack of sleep. Constantly reduced potency is a consequence of a sedentary lifestyle, inflammatory diseases of the genital area (prostatitis, urethritis), unbalanced nutrition, the use of narcotic substances and tobacco.

To restore erection, a complex effect on the body is needed: medications, consultation of a psychologist, a correct daily routine (work-rest), massage, exercises.

Remember, 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, making them more elastic. This is important for filling the penile tissues with blood. In addition, vitamin C prevents the formation of carcinogens that cause prostate disease, improves hormone production and is involved in hematopoiesis.
2. Cholecalciferol (D). Stimulates testosterone production, which increases potency and desire.
3. Tocopherol (E). Participates in the formation of sperm, improves libido. Lack of tocopherol in a man's body causes muscle weakness, indifference to sex, reduces the number of red blood cells and causes accumulation of fat.
4. B vitamins. Increases testosterone synthesis, restores energy metabolism, protects the liver, improves the functioning of the heart and nervous system.
5. Zinc. This is the building material for testosterone. Without this microelement, the sex hormone molecule is not formed. As a result, there is an addiction: there is no zinc, no testosterone is produced, there is no potency and sexual desire. The microelement improves 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 functioning of the genital organs and is involved in the synthesis of testosterone.

You can get a dose of vitamins, micro- and macroelements to improve potency in two ways: with food or vitamin complexes, food supplements.

In the first case, include in your daily diet:

• tomatoes, corn, seafood, rye bread (selenium);
• herring, shrimp, nuts, salmon, perch, trout, garlic, egg yolk (zinc);
• chicken eggs, cheese, milk, cottage cheese, fish oil (vitamin D);
• green onions, 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 there is a lack of natural vitamins and minerals obtained from food, 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 the mobility of gametes, sperm quality and slow down the aging process.

Vitamins when planning a pregnancy

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

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

Doctors recommend starting preparations for conception at least six months before the expected date. During this period, both spouses must undergo a medical examination, abandon bad habits and normalize their diet. If you discover any health problems, make sure you get treatment.

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

Why should a man drink nutrients?

Many spouses mistakenly believe that during the preparation period only the woman should pay attention to her health, because she will give birth to the child. However she is not. Often conception does not occur due to male sexual dysfunction. Furthermore, health problems are passed on to the child from the father.

Which vitamins and in what dosage a man should take when he plans pregnancy is determined by the doctor.

What to pay attention to:

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

In addition, for full formation, increasing the quantity, improving the mobility of gametes and improving the quality of sperm, which promotes conception, it is recommended to take vitamin complexes containing zinc and selenium.

Now you know what vitamins, macro and microelements men need to pay attention to in order to conceive and have a healthy baby. Remember, 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 beneficial vitamins and minerals necessary for the full formation of the fetus and the birth of a strong, healthy baby.

Vitamins for mature men

After passing the threshold of "40", mental activity, physical activity, well-being and energy of representatives of the stronger half of humanity begin to completely depend on how responsible and attentive they are to their health. In youth, the body needs a basic complex of vitamins, the main of which are A, B, E. These nutrients are responsible for the production of testosterone, the formation of healthy sperm and the complete absorption of proteins.

Therefore, up to the age of 40, the male body is aimed at maintaining the health of the reproductive system. At an advanced age, the quality of absorption of the necessary substances decreases, a predisposition to the manifestation of chronic diseases is formed, and visual acuity decreases.

To combat age-related changes, the basis of any vitamin and mineral complex for men should be:

• 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).

A sufficient amount of these vitamins in the body reduces the risk of heart disease, osteoporosis, supports male strength, immune function and vision.

People who abuse nicotine and want to reduce body fat and build muscle mass should also consume foods or dietary supplements that contain lipoic acid (vitamin N). Natural sources of nutrients: milk, rice, cabbage, beef and liver. The daily requirement for men leading a measured lifestyle is 30 milligrams of lipoic acid. For athletes over age 40 performing resistance exercise, consumption should be increased to 150-450 milligrams, depending on training intensity.

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 hepatosis and cirrhosis.

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

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

After 50 years, the microflora in the intestine 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 improve the absorption of vitamins and increase the tone of the body.

The choice of nutrients depends on which organs and internal systems are compromised. Based on the medical history, the doctor selects a complex of drugs that combine targeted vitamins and general strengthening agents.

Vitamins for older men

Aging of the body is a natural process that cannot be avoided. However, it is possible to slow it down with proper nutrition and a healthy lifestyle.

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

After 60 years, men's metabolic processes slow down, testosterone levels decrease, causing osteoporosis, prostate and heart disease.

Age-related changes in an aging body:

1. The requirement 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 ratio: one gram of protein per kilogram of body weight.
2. Bone tissue weakens and becomes brittle. The reason for this phenomenon is an increase in the amount of inorganic substances in the bones. The load-bearing joints (ankle, knee, hip) wear out, the amount of intra-articular fluid decreases and the ligaments become less elastic. If during this period you do not consume calcium-containing foods or dietary supplements, the likelihood of fractures increases by 2-5 times, osteoporosis and spondylosis appear.
3. The absorption of vitamins and minerals deteriorates. To stimulate the regulation of oxidation processes, the need for ascorbic acid, pantothenic acid, rutin, beta-carotene, tocopherol, thiamine, riboflavin, pyridoxine, cyanocobalamin increases.
4. The upper layers of the skin thin, pigmented spots form, and the dermis becomes dry and wrinkled.
5. A redistribution of fat occurs (the chest and lower face sag, the abdomen widens) and muscle tone decreases.
6. Visual acuity decreases, age-related hyperopia appears, the following changes are possible: increased intraocular pressure, development of opacity of the lens.
7. The sense organs suffer: taste, smell and hearing weaken and tinnitus appears.
8. The level of neurotransmitters and nerve cells decreases, which leads to an unstable psycho-emotional background; increases the likelihood of developing depression.
9. The reproductive function vanishes. In the period from 50 to 55 years of age, an enlargement of the prostate is observed in men; from 55 to 65 years of age, potency decreases physiologically. Age-related changes are accompanied by 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, cholesterol levels increase, basal metabolism decreases, and physical and psychological weakness appears.
11. Susceptibility to infectious diseases increases, a tendency to diabetes mellitus, atherosclerosis, tumor processes and senile decline in intelligence appears.
12. The functioning of the stomach and pancreas worsens, intestinal motility slows down, which leads to constipation.
13. The tone of the sphincter and pelvic muscles (urinary incontinence) and bladder contractility decrease. In older men, prostatic adenoma often forms around the urinary tract.

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

What vitamins do aging men need?

To prolong youth and slow down destructive changes in the body, the diet should always contain food products containing the following nutrients:

• tocopherol (E) – a vitamin for young and old;
• beta-carotene (A) – prevents the development of ophthalmic diseases;
• 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 dental 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 – support the functioning of the nervous and cardiovascular system;
• iron – necessary for normal hemoglobin levels in the blood;
• chromium – prevents the formation of cholesterol plaques;
• copper – has anti-inflammatory and antiseptic effects.

For preventive purposes, to compensate for nutrient deficiency, it is recommended to undergo vitamin therapy twice a year. It is best to take the drugs in spring and winter, when the body is weakened and feels an increased need for nutrients.

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

Tips on lifestyle and habits:

1. Check your parameters (height, weight, pulse, blood pressure at rest and during physical activity), compare them with the norm. If any abnormalities are detected, consult a doctor for a medical examination.
2. Check 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 products (low in fat - cheeses, ricotta, salmon, tuna, mackerel, sardines). Before going to bed, drink a relaxing tea made with thyme, lemon balm and chamomile.
3. Stay physically active. Physical activity lowers cholesterol, blood sugar, blood pressure and excess weight. Moderate physical activity that can be done for a long time is recommended for men over 60: cycling, swimming, jogging, tennis.
4. Don't forget about your personal life. A man over the age of 60 should not neglect his sex life. At this age, the main thing is regularity, regularity and consistency.
5. Watch your weight. To maintain normal body weight, exclude fatty, fried, smoked foods, sweets, flour products, salty and spicy foods from the menu. Eat meat once a day (prefer poultry).
6. Keep your heart healthy. Avoid factors that increase the load on the organ: do not smoke, do not overeat, do not abuse alcohol, do not exercise to exhaustion.
7. Monitor your blood pressure.
8. Visit your urologist regularly.
9. Take care of your nervous system (avoid stressful situations).
10. Follow a daily routine. Go to bed at the same time, walk in the fresh air after dinner, ventilate the room before resting. Sleep duration for men over 60 is 9-10 hours.
11. Regularly take vitamin therapy courses twice a year.
12. Drink at least 2. 5 liters of raw (filtered) water per day. The aging body loses approximately 1–1. 5 liters of fluid every day and needs to be replenished.

By following the above recommendations, you will prolong the youth of the body, maintain health, improve the quality of life and "go down" the path of longevity.

Conclusion

Vitamins for men are organic compounds that support the functioning of the internal organs and systems of the stronger half of humanity. With a sufficient supply of nutrients to the body, it is possible to strengthen the prevention of deterioration of potency, baldness, dementia, decreased immunity and performance.

Due to the poor mineral composition of the soil, plant products do not contain sufficient nutrients. Therefore, to meet your daily nutritional needs, you should pay attention to vitamin preparations. The main condition is to choose the right complex.

Male multivitamin preparations differ in the spectrum of action (for conception, potency, athletes, against alopecia), age categories (20–40 years, 40–50 years, 50–60 years, after 60 years).

Remember, the best "vitamins" for men: good rest, a friendly and reliable family, a balanced diet, a favorite job and an active (stress-free) lifestyle.