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 depletion of nutrients in the body. As a result, after 35 years, a man begins to lose strong 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 predominate (vegetables, fruits, herbs, cereals, dairy products).

Features of the selection of nutritional supplements for men

In order for men and women to feel healthy and full of vitality, they need the same sets of vitamins, only 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.

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 kilos of meat (B1, PP, B6), sea fish (D, iodine), freshly picked apples (C), black currants (C), redPepper (C), a 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.

French fries, fatty foods, preservatives, flavor enhancers, ketchups, mayonnaise - these are familiar food products for modern people. And regular snacking in a hurry, stress and overwork completely undermine a man's health. Vitamin and mineral complexes help replenish nutrient deficiencies.

Consider lifestyle and age

The male body's need for vitamins and minerals increases when you do hard 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 the production of testosterone, 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 pay attention to the expiration date of the product. It is forbidden to buy expired food supplements. The packaging must be intact, without visible damage. In addition, to avoid counterfeiting, make sure that the instructions indicate the country of origin, the official importer (if any) and contact numbers.

Vitamins for men

Let's see 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 from 20 to 40 years.

Table number 1 "Daily requirement of the male body for vitamins, macro and microelements"

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
Chrome	0, 06
Molybdenum	0, 08

The need for vitamins increases with:

• intense exercise (especially during the period of muscle mass gain);
• do hard physical work;
• decreased potency;
• pregnancy planning;
• reach 40 years or more;
• Baldness;
• weakened immunity;
• Hypo and vitamin deficiency;
• Diseases of the digestive tract, when the process of absorption of nutrients in the stomach/intestines is disrupted;
• stress;
• increased mental work;
• insufficient insolation;
• burns, injuries;
• infectious, purulent-inflammatory diseases;
• after operations;
• monotonous, unbalanced diet;
• alcohol abuse;
• to smoke
• chronic fatigue syndrome.

In these cases, the human body is under stress and, in order to maintain vitality, quickly begins to break down all nutrients. If he lacks one or another element to fulfill his strength, the man's health deteriorates, his performance decreases, his sleep is disturbed, his resistance to negative environmental factors (infection, poisoning, heat, cold) decreases, and there is aHormonal imbalance. Activity and internal secretion function. With a significant deficiency, diseases develop: scurvy, rickets and osteoporosis, pellagra, beriberi.

Vitamins for potency

Every man wants to be the best for his wife, even in the intimate sphere. However, the genitals are not always as desired, this is due to a decrease in potency. Men face this problem at different ages: young, old, elderly.

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

To restore an erection, a complex effect on the body is required: medication, advice from 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). Improves the permeability of blood vessels, makes them more elastic. This is important to fill the tissues of the penis with blood. In addition, vitamin C prevents the formation of carcinogens that cause prostate diseases, improves the production of hormones and is involved in hematopoiesis.
2. Cholecalciferol (D). Stimulates the production of testosterone, which increases potency and desire.
3. Tocopherol (E). Involved in the formation of sperm, improves libido. A lack of tocopherol in the man's body causes muscle weakness, indifference to sex, reduces the number of red blood cells and provokes the accumulation of fat.
4. Vitamins B. Increase the synthesis of testosterone, restore energy metabolism, protect the liver, improve the functioning of the heart and nervous system.
5. Zinc. This is the building material for testosterone. Without this trace element, the sex hormone molecule is not formed. As a result, there is a dependency - there is no zinc, testosterone is not 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. Improves sperm quality, which is especially important for men who are treating 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 macro elements 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, walnuts, 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 (vitamin B).

In the second case, especially in winter, when natural vitamins and minerals from food are not enough, pay attention to multivitamin complexes for men. They contain the necessary nutrients for representatives of 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, 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 health of the child depends on the physical condition of the father

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 discover health problems, be sure to get treatment.

In the phase 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 during the preparation period only the woman should pay attention to her health, because she will carry the baby. However, it is not. Often conception does not occur due to male sexual dysfunction. In addition, the health problems of the father are passed on to the baby.

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

What to watch out for:

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. Affects the formation of bones, eyes, lungs, heart, kidneys in the embryonic stage.
3. Vitamin C. Promotes the absorption of iron, provides stable genetic information.
4. Vitamin F (Omega 3, 6, 9). Facilitates the process of conception 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 take care of in order to conceive and carry 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 useful vitamins and minerals necessary for the full formation of the fetus and the birth of a strong, healthy child.

Vitamins for older men

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

So, up to the age of 40, the male body aims to maintain the health of the reproductive system. In old age, the quality of absorption of 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 consume additional foods or supplements that contain lipoic acid (vitamin N). Natural sources of nutrients: milk, rice, cabbage, beef and liver. The daily requirement for men who lead a measured lifestyle is 30 milligrams of lipoic acid. For athletes over 40 who perform endurance exercises, the consumption rate 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 hepatosis and cirrhosis.

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

To maintain a man's health, it is recommended to consume the freshest, most environmentally friendly foods and greens every day. Avoid fried and smoked foods, ketchups, mayonnaise, bought juices, sweets and canned goods. Prepare dishes properly, in a "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 that contains 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 impaired. Based on the clinical 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 can be slowed 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 give up.

After 60 years, men's metabolic processes slow down, testosterone levels decrease, which causes osteoporosis, prostate and heart diseases.

Age-related changes in an aging body:

1. The need for carbohydrates (from 340 grams to 290 grams) and proteins decreases due to a delay in 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 reason for this phenomenon is an increase in the amount of inorganic substances in the bones. The load-bearing joints (ankles, knees, hips) disappear, the amount of intra-articular fluid decreases, and the ligaments become less elastic. If during this period you do not consume additional food or food supplements containing calcium, the probability of fractures increases by 2-5 times, osteoporosis and spondylosis appear.
3. The absorption of vitamins and minerals worsens. To stimulate the regulation of oxidation processes, the need for ascorbic acids, pantothenic acids, rutin, beta-carotene, tocopherol, thiamin, riboflavin, pyridoxine, cyanocobalamin increases.
4. The upper layers of the skin become thinner, pigment spots appear, and the dermis becomes dry and falls.
5. There is a redistribution of fat (the chest hangs in the lower part of the face, the stomach increases), and the 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 in nerve cells decreases, which leads to an unstable psycho-emotional background; the likelihood of developing depression increases.
9. Reproductive function disappears. In the period from 50 to 55 years, an enlargement of the prostate is observed in men, from 55 to 65 years, the potency decreases physiologically. Age-related changes are accompanied by an increase in body weight and a weakening of muscle strength. This period is referred to as "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 of intelligence appears.
12. The functioning of the stomach and pancreas deteriorates, intestinal motility slows down, which leads to constipation.
13. Decrease the tone of the sphincter and pelvic muscles (urinary incontinence) and the contractility of the bladder. In older men, prostate adenoma often forms around the urinary tract.

After 60 years, among the strong half of humanity, iron deficiency anemia continues, which is especially acute when there are diseases of the digestive tract, because 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 include food products that contain the following nutrients:

• Tocopherol (E) - a vitamin for young and old men;
• Beta-carotene (A) - prevents the development of ophthalmic pathologies;
• Ascorbic acid or organic vitamin C – strengthens the immune system;
• Rutin (R) – normalizes the condition of the capillaries, stimulates the activity of the adrenal cortex;
• Cholecalciferol (D) - strengthens bones 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 – 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 the lack of nutrients, it is recommended to do vitamin therapy twice a year. It is best to take medicines in spring and winter, when the body is weakened and experiences an increased need for nutrients.

Twelve tips for maintaining a man's health after 60 years

Tips on lifestyle and habits:

1. Check your parameters (height, weight, pulse, pressure at rest and during physical activity), compare them with the norm. If abnormalities are detected, consult a doctor for a medical examination.
2. Watch your diet. Eat only fresh food. The 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) -fat cheese, cottage cheese, salmon, tuna, mackerel, sardines). Before bed, drink a soothing 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 are recommended for moderate physical activity that can be done for a long time: cycling, swimming, jogging, tennis.
4. Do not forget about your personal life. A man over 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, spicy foods from the menu. Eat meat once a day (preferably poultry).
6. Keep your heart healthy. Avoid factors that increase the load on the organ: do not smoke, do not eat, do not abuse alcohol, do not exercise to the point of 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 rest. The sleep duration for men over 60 is 9-10 hours.
11. Take vitamin therapy courses regularly 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 per day and requires its recovery.

By following the above recommendations, you will prolong the youth 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 the internal organs and systems of the strong half of humanity. With a sufficient supply of nutrients for the body, it is possible to prevent the deterioration of potency, baldness, dementia, decrease in immunity and strengthen performance.

Due to the poor mineral composition of the soil, plant products do not contain enough nutrients. Therefore, to meet your daily nutrient 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 (without stress).