Vitamins for men

Vitamins for men are organic substances that support the strength and vitality of the strong half of humanity. The modern pace of life, poor diet, frequent stress and 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 regain strength, it is recommended to pay attention to vitamin-mineral complexes and a diet in which healthy foods should predominate (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, but in different proportions. Due to developed muscles, bulky body constitution and intense physical activity, the male body requires more nutrients than the female body.

Theoretically, you can get the necessary vitamins, micro- and macroelements from food. However, in this case, it is necessary to eat more than two and a half kilograms of meat (B1, PP, B6), sea fish (D, iodine), freshly picked apples (C), black currants (C), daily. of red pepper (C), a kilo 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, ketchups, mayonnaise - these are food products familiar to modern people. And regular and hasty snacks, stress and overwork completely harm a man's health. Vitamin and mineral complexes will help fill nutritional deficiencies.

Consider lifestyle and age

The male body's needs for vitamins and minerals increase during intense physical work, active sports and after 40 years. 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 diseases, improves sperm quality and promotes the conception of healthy offspring. To activate the production of testosterone, it is worth purchasing drugs containing a daily dose of selenium and vitamin E.

Before purchasing a vitamin and mineral complex, it is important to pay attention to the expiration date of the product. It is prohibited to purchase expired nutritional supplements. The packaging must be intact, without visible damage. Additionally, to avoid purchasing a counterfeit, make sure the instructions include the country of origin, importer of record (if applicable), and contact numbers.

Vitamins for men

Let's see which nutrients are the most important in a man's life. Daily needs are relevant for representatives of the stronger half of humanity between 20 and 40 years old.

Table No. 1 "Daily needs of the male body for vitamins, macro and microelements"

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
Calcium	1000
Phosphorus	700
Magnesium	350
Sodium	550
Potassium	2000
Microelements
Iron	ten
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 with:

• intense exercise (especially during the period of muscle mass gain);
• perform heavy physical labor;
• decrease in power;
• planning a pregnancy;
• reaching 40 years of age or older;
• 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 sunlight;
• burns, injuries;
• infectious, purulent-inflammatory diseases;
• after operations;
• monotonous and unbalanced diet;
• alcohol abuse;
• smoking;
• chronic fatigue syndrome.

In these cases, the human body is stressed and, in order 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 deteriorates, his performance decreases, his sleep is disturbed, his resistance to adverse environmental factors (infection, intoxication, heat, cold) decreases and there is a hormonal imbalance. internal secretion activity and 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 woman, including 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 the decrease in potency depend on the nature of the sexual dysfunction. A temporary disorder is usually caused by severe alcohol poisoning, 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), an unbalanced diet, the use of narcotics and tobacco.

To restore an erection, a complex effect on the body is necessary: medications, advice from a psychologist, correct daily routine (work-rest), massage, exercises.

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

Vitamins and minerals to increase potency:

1. Ascorbic acid (vitamin C). 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 carcinogenic substances responsible for prostate diseases, improves hormone production and participates in hematopoiesis.
2. Cholecalciferol (D). Stimulates testosterone production, which increases potency and desire.
3. Tocopherol (E). Participates in the formation of spermatozoa, improves libido. A lack of tocopherol in a man's body causes muscle weakness, indifference to sex, a reduction in the number of red blood cells and causes fat accumulation.
4. B vitamins. Increases the synthesis of testosterone, restores energy metabolism, protects the liver, improves the functioning of the heart and nervous system.
5. Zinc. It is the building material for testosterone. Without this microelement, the sex hormone molecule is not formed. As a result, there is dependence - 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 treating infertility. Selenium regulates the functioning of the genital organs and participates 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, 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 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 the aging process.

Vitamins when planning a pregnancy

Not only the mother, but also both parents should 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 physical condition of the father

Doctors advise starting preparations 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 any health problems, be sure to seek 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 during the preparation period only the woman should pay attention to her health, because she will carry the baby. However, this is not the case. Often conception does not occur due to male sexual dysfunction. Additionally, health problems are passed on to the baby from the father.

Which vitamins and dosage a man should take when planning a pregnancy are 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. Affects the formation of bones, eyes, lungs, heart and kidneys in the embryonic stage.
3. Vitamin C. Promotes iron absorption, provides stable genetic information.
4. Vitamin F (Omega 3, 6, 9). 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 complete formation, an increase in the quantity, an increase in the mobility of gametes and an improvement in 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 should pay attention to in order to conceive and carry 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 beneficial vitamins and minerals necessary for the full formation of the fetus and the birth of a strong and healthy child.

Vitamins for mature men

Having crossed the "40" mark, mental activity, physical activity, well-being and energy of representatives of the stronger half of humanity begin to fully depend on their responsibility andpay attention to their own 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.

So, up to 40 years old, the male body aims to maintain the health of the reproductive system. At an older 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 also consume foods or dietary supplements containing 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 old engaged in endurance exercise, 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 wear out, immunity weakens, hair begins to gray and fall out, bald patches form, bones become brittle and the number of fractures increases.

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

After 50 years, the intestinal microflora partially loses its function, therefore it is recommended at this age 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 altered. Based on the clinical history, the doctor selects a complex of drugs combining 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 down this phenomenon through proper nutrition and a healthy lifestyle.

Bad habits (smoking, excessive consumption of alcoholic beverages, taking drugs) accelerate age-related changes in the body. It is therefore appropriate to abandon them.

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 slowdown 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 weight-bearing joints (ankle, knee, hip) wear out, the quantity of intra-articular fluid decreases and the ligaments become less elastic. If during this period you do not consume foods or nutritional supplements containing calcium, the risk 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, pantothenic, rutin, beta-carotene, tocopherol, thiamine, riboflavin, pyridoxine, cyanocobalamin acids increases.
4. The upper layers of the skin become thinner, pigment spots form and the dermis becomes dry and wrinkled.
5. There is a redistribution of fats (the chest and lower part of the face sag, the belly grows) and muscle tone decreases.
6. Visual acuity decreases, age-related hyperopia 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 leads to an unstable psycho-emotional background; the likelihood of developing depression increases.
9. The reproductive function fades. Between the ages of 50 and 55, we observe an enlarged prostate in men; From 55 to 65 years of age, power 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 deteriorates, intestinal motility slows down, which leads to constipation.
13. The tone of the sphincter and pelvic muscles (urinary incontinence) as well as the contractility of the bladder decrease. In older men, prostate adenoma often forms around the urinary tract.

After 60 years, among the strong half of humanity, iron deficiency anemia progresses, which is especially acute in cases of diseases of the digestive tract, 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 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 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 systems;
• iron – necessary to maintain normal hemoglobin levels in the blood;
• chromium – prevents the formation of cholesterol plaques;
• copper – has anti-inflammatory and antiseptic effects.

As a preventative measure, to compensate for the lack of nutrients, it is recommended to follow vitamin therapy twice a year. It is best to take medications in spring and winter, when the body is weakened and has an increased need for nutrients.

Twelve tips for preserving a man’s health after 60

Lifestyle and Habit Tips:

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 foods. 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-fat cheeses, cottage cheese, salmon, tuna, mackerel, sardines). Before bed, drink a soothing herbal tea made from thyme, lemon balm and chamomile.
3. Stay physically active. Exercise reduces cholesterol, blood sugar, blood pressure and excess weight. It is recommended that men over 60 years old practice moderate physical activity that can be done over a long period of time: cycling, swimming, jogging, tennis.
4. Don't 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 regularity.
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 (preferably 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 the point of exhaustion.
7. Monitor your blood pressure.
8. Consult 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 to 1. 5 liters of fluid per day and needs to replenish itself.

By following the above recommendations, you will prolong the youth of the body, maintain health, improve the quality of life and "walk" the path to 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 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 contain sufficient nutrients. Therefore, to meet your daily nutrient requirements, you should pay attention to vitamin preparations. The main condition is to choose the right complex.

Multivitamin preparations for men differ in spectrum of action (for conception, potency, athletes, against alopecia), age categories (20-40 years, 40-50 years, 50-60 years, after 60 years).

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