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 drastically lose his figure, his immunity decreases, and his potency decreases.

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

Features of choosing nutritional supplements for men

For men and women to feel healthy and full of vitality, they need the same vitamins, only in different proportions. Due to developed muscles, large build and intense physical activity, the male body requires more nutrients than the female body.

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

Fried foods, fatty foods, preservatives, flavor enhancers, ketchup, mayonnaise are food products that are familiar to modern society. And regular snacking in a hurry, stress and overwork is really detrimental to men's health. Vitamin and mineral complexes will help fill nutritional deficiencies.

Consider lifestyle and age

The male body's need for vitamins and minerals increases when doing hard physical work, active sports, and after the age of 40. Maintaining health and well-being based solely 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 disease, 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. Do not buy expired nutritional supplements. The packaging must be intact, with no visible damage. Additionally, to avoid buying fake goods, make sure the instructions include the country of origin, official importer (if any), and contact number.

Vitamins for men

Let's see what are the most important nutrients in a man's life. Daily requirements are relevant for representatives of the strong half of humanity in the period from 20 to 40 years.

Table No. 1 "The daily need of the male body for vitamins, macro and microelements"

Name	Average daily requirement, milligrams
Vitamin
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
Routine (right)	150
Nicotinic acid (PP)	25
Macronutrients
Calcium	1000
Phosphor	700
Magnesium	350
Sodium	550
Potassium	2000
micro elements
Iron	10
Iodine	0, 20
Fluorine	3. 8
Zinc	15
Selenium	0. 065
Copper	1. 5
manganese	4
Chromium	0. 06
Molybdenum	0. 08

Vitamin requirements increase with:

• intense exercise (especially during periods of muscle mass gain);
• doing hard physical work;
• decreased potency;
• pregnancy planning;
• reach the age of 40 years or more;
• baldness;
• weakening of immunity;
• hypo- and vitamin deficiencies;
• gastrointestinal disease, if the process of absorption of nutrients in the stomach/intestine is disrupted;
• emphasize;
• increased mental work;
• insufficient insolation;
• burns, injuries;
• purulent infectious and inflammatory diseases;
• after operation;
• monotonous and unbalanced diet;
• alcohol abuse;
• smoke;
• chronic fatigue syndrome.

In this case, the human body is under stress and, to maintain vitality, begins to rapidly break down all nutrients. If he lacks one or more elements to restore his strength, the man's health worsens, his performance decreases, his sleep is disturbed, his resistance to adverse environmental factors (infections, poisoning, heat, cold) decreases, and hormonal imbalance 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, including in the intimate realm. However, the genitals do not always obey desires, this is due to a decrease in potency. Men face this problem at different ages: young, mature, elderly.

The reasons for decreased potency depend on the nature of the sexual dysfunction. Temporary disorders are usually caused by severe alcohol intoxication, stress, depression, nervous tension, overwork and lack of sleep. Constantly reduced potency is the result of a sedentary lifestyle, inflammatory diseases of the genital area (prostatitis, urethritis), unbalanced diet, use of drugs and tobacco substances.

To restore an erection, a complex effect on the body is required: medications, psychologist's advice, the correct daily routine (work breaks), massage, exercise.

Remember, the key to men's sexual health is an active lifestyle and proper nutrition.

Vitamins and minerals to increase potency:

1. Ascorbic acid (vitamin C). Increases the permeability of blood vessels, making them more elastic. This is important for filling the penile tissue with blood. In addition, vitamin C prevents the formation of carcinogens that cause prostate disease, increases hormone production, and is involved in hematopoiesis.
2. Cholecalciferol (D). Stimulates testosterone production, which increases potency and desire.
3. Tocopherol (E). Participates in sperm formation, increases libido. Deficiency of tocopherol in a man's body causes muscle weakness, indifference to sex, a decrease in the number of red blood cells, and triggers fat accumulation.
4. Vitamin B. Increases testosterone synthesis, restores energy metabolism, protects the liver, improves the function of the heart and nervous system.
5. Zinc. It is the building block of testosterone. Without this microelement, sex hormone molecules will not be formed. As a result, dependence arises - there is no zinc, testosterone is not produced, there is no potency and sexual desire. Microelements increase sperm motility, prevent the development of prostatitis, and increase the chances of fertilization.
6. Selenium. Improves sperm quality, which is very important for men who are treating infertility. Selenium regulates the function of the genital organs and is involved in testosterone synthesis.

You can get a dose of vitamins, micro and macro elements to increase potency 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, 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 natural vitamins and minerals obtained from food are insufficient, pay attention to multivitamin complexes for men. They contain nutrients necessary for the stronger half of humanity, which increase sexual desire, increase potency, improve gamete mobility, sperm quality, and slow down the aging process.

Vitamins when planning pregnancy

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

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

Doctors recommend starting preparations for fertilization at least six months before the expected date. During this period, both partners should undergo medical examinations, give up bad habits, and normalize their diet. If you discover any health problems, be sure to get treatment.

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

Why should a man drink nutrition?

Many couples mistakenly think that during the preparation period, only the woman should pay attention to her health, because she is the one who will give birth to the baby. But apparently not. Often fertilization does not occur due to male sexual dysfunction. In addition, health problems are passed on to babies from fathers.

What vitamins and what dosage a man should take when planning a pregnancy is determined by the doctor.

What to pay attention to:

1. Vitamin B9. Saturates the blood with oxygen, participates in the development of the baby's nervous system, and reduces the number of defective sperm containing the wrong set of chromosomes.
2. Vitamin A. Influences the formation of bones, eyes, lungs, heart, kidneys at the embryonic stage.
3. Vitamin C. Improves iron absorption, provides stable genetic information.
4. Vitamin F (Omega 3, 6, 9). Facilitates the fertilization process and is necessary for healthy sperm maturation.
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, increasing the mobility of gametes and improving the quality of sperm, which promotes fertilization, it is recommended to take vitamin complexes containing zinc and selenium.

Now you know what vitamins, macros and microelements men should pay attention to in order to get pregnant and give birth to a healthy baby. Remember, the development and well-being of the unborn child depends on the partner.

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

Vitamins for adult men

After crossing the mark "40", the mental activity, physical activity, well-being and energy of the representatives of the strong half of humanity begin to completely depend on how responsible and attentive they are to their own health. In youth, the body needs a complex of basic 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 protein.

Thus, until the age of 40, the male body aims to maintain the health of the reproductive system. At older age, the quality of absorption of essential substances decreases, a tendency to the manifestation of chronic diseases forms, 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).

Adequate amounts of this vitamin in the body reduce the risk of heart disease, osteoporosis, support 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 food 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 40 years of age who do resistance training, the consumption level should be increased to 150-450 milligrams, depending on the intensity of the training.

In adulthood, smoking has a very 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 weaken, immunity weakens, hair begins to turn gray and fall out, baldness forms, bones become brittle, and the number of fractures increases.

To maintain men's health, it is recommended to consume the freshest, most environmentally friendly and green foods and vegetables every day. Avoid fried and smoked foods, ketchup, mayonnaise, store-bought juices, confectionery and canned foods. Prepare the dish correctly, in the "gentle" mode: boil, bake in the oven.

After 50 years, the microflora in the intestine partially loses its functions, so at this age it is recommended to use complexes containing live probiotic cultures. They fill the digestive tract with beneficial bacteria, which improves the absorption of vitamins and improves body tone.

Nutritional choices depend on which internal organs and systems are affected. Based on the clinical history, the doctor selects a complex drug that combines targeted vitamins and general strengthening agents.

Vitamins for elderly men

Aging of the body is a natural process that cannot be avoided. However, this 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 should be abandoned.

After the age of 60, men's metabolic processes slow down, testosterone levels decrease, which leads to osteoporosis, prostate and heart disease.

Age-related changes in the aging body:

1. The need for carbohydrates (from 340 grams to 290 grams) and protein decreases due to the slowing of the process of self-renewal 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 cause of this phenomenon is an increase in the amount of inorganic substances in the bones. Weight-bearing joints (ankles, knees, hips) wear out, the amount of intra-articular fluid decreases, and ligaments become less elastic. If during this period you do not additionally consume foods or nutritional supplements containing calcium, the likelihood of bone fractures increases 2-5 times, osteoporosis and spondylosis appear.
3. Absorption of vitamins and minerals worsens. To stimulate the regulation of oxidation processes, the need for ascorbic acid, pantothenic acid, routine, beta-carotene, tocopherol, thiamine, riboflavin, pyridoxine, cyanocobalamin increases.
4. The top layer of skin becomes thinner, age spots form, and the dermis becomes dry and wrinkled.
5. Fat redistribution occurs (the chest and lower face sag, the stomach enlarges), and muscle tone decreases.
6. Visual acuity decreases, age-related farsightedness appears, the following changes are possible: increased intraocular pressure, development of lens opacity.
7. The sense organs suffer: taste, smell and hearing weaken, and tinnitus appears.
8. The level of neurotransmitters and nerve cells decreases, which causes an unstable psycho-emotional background; the likelihood of developing depression increases.
9. Reproductive function fades. In the period from 50 to 55 years, the prostate enlarges in men, from 55 to 65 years, its potency decreases physiologically. Age-related changes are accompanied by an increase in body weight and weakening of muscle strength. This period is referred to as "male menopause".
10. Thyroid gland activity decreases. As a result, cholesterol levels increase, basal metabolic rate 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 function of the stomach and pancreas worsens, intestinal motility slows down, which causes constipation.
13. The tone of the sphincter and pelvic muscles (urinary incontinence) and bladder contractility decrease. In elderly men, prostate adenomas often form around the urinary tract.

After the age of 60, a strong half of humanity experiences iron deficiency anemia, which is especially acute if there are diseases of the gastrointestinal tract, since the absorption of iron from food decreases.

What vitamins do elderly 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) – 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;
• routine (R) – normalizes the condition of the capillary walls, stimulates the activity of the adrenal cortex;
• cholecalciferol (D) – strengthens bone and tooth tissue;
• Vitamin B – regulates the stability of body functions, neutralizes the consequences of psycho-emotional stress;
• iodine – provides nutrition to the thyroid gland;
• potassium, calcium, magnesium – support the function of the nervous and cardiovascular systems;
• 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 nutritional deficiencies, it is recommended to undergo vitamin therapy twice a year. It is best to take the drug in spring and winter, when the body is weakened and has an increased need for nutrients.

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

Lifestyle tips and habits:

1. Check your parameters (height, weight, pulse, pressure at rest and during physical activity), compare them with the norm. If abnormalities are found, consult a doctor for a medical examination.
2. Pay attention to your diet. Eat only fresh food. Best foods for elderly men: fruits, vegetables, berries (all of them), nuts (walnuts, brazil, almonds, pistachios), seeds and legumes (brown rice, wheat, barley, oats, white beans), dairy products and fish (low-fat cheese, cottage cheese, salmon, tuna, mackerel, sardines). Before bed, drink a calming tea made from thyme, lemon balm, and chamomile.
3. Stay physically active. Exercise lowers cholesterol, blood sugar, blood pressure and excess weight. Men over 60 years old are recommended to do moderate physical activity that can be done for a long time: cycling, swimming, jogging, tennis.
4. Don't forget about your personal life. Men over 60 should not neglect their sex life. At this age the main thing is order, regularity and consistency.
5. Watch your weight. To maintain normal weight, exclude fatty, fried, smoked, sweets, flour products, salty, spicy foods from the menu. Eat meat once a day (prefer poultry).
6. Take care of your heart health. Avoid factors that increase the load on the organs: 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, take a walk in the fresh air after dinner, ventilate the room before resting. Sleep duration for men over 60 years is 9–10 hours.
11. Take regular courses of vitamin therapy 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 every day and needs to be replenished.

By following the above recommendations, you will extend the life of the body, maintain health, improve the quality of life and "take" the path of longevity.

Conclusion

Vitamins for men are organic compounds that support the functioning of internal organs and systems of the stronger half of humanity. With an adequate supply of nutrients to the body, prevention of decreased potency, baldness, dementia, decreased immunity and performance can be strengthened.

Due to the poor mineral composition of the soil, plant products contain insufficient nutrients. Therefore, to meet daily nutritional needs, you should pay attention to vitamin preparations. The main condition is to choose the right complex.

Men's 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 reliable friendly family, a balanced diet, a favorite job and an active lifestyle (no stress).