Vitamins for men

Male vitamins are organic substances that support the strength and vitality of the strong side of humanity. The rhythm of modern 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 rapidly lose shape, immunity deteriorates, potency decreases.

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

Features of choosing nutritional supplements for men

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

Theoretically, necessary vitamins, micro- and macroelements can be obtained with food. But in this case, you should eat more than two and a half kilograms of meat (B1, PP, B6), sea fish (D, iodine), freshly picked apples (C), blackcurrants (C), reds every day. pepper (C), a kilogram of cottage cheese (calcium), half a kilogram of fresh lettuce (B9, carotene) and drink two liters of milk (B2, B12), which is unrealistic.

Fried, fatty foods, preservatives, flavor enhancers, ketchup, mayonnaise - these are food products familiar to modern people. And regular snacking in a hurry, stress and overload completely destroys a man's health. Complexes of vitamins and minerals will help supplement the lack of nutrients.

Consider lifestyle and age

The male body's need for vitamins and minerals increases during 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 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 nutritional supplements that have expired. The packaging must be intact, without visible damage. Also, to avoid buying a fake, make sure the instructions include the country of origin, official importer (if any) and contact numbers.

Vitamins for men

Let's take a look at which nutrients are most important in a man's life. Daily necessity is relevant for representatives of the strongest half of humanity in the period from 20 to 40 years.

Table no. 1 "Daily needs 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
Routine (R)	150
Nicotinic acid (PP)	25
Macronutrients
Calcium	1000
Phosphorus	700
Magnesium	350
Sodium	550
Potassium	2000 year
Microelements
Iron	10
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 if:

• intense exercise (especially during the period of muscle mass growth);
• hard physical work;
• reduced potency;
• pregnancy planning;
• reaching the age of 40 or more;
• baldness;
• weakened immunity;
• hypo- and lack of vitamins;
• diseases of the digestive tract, when the absorption process of nutrients in the stomach/intestines is disturbed;
• stress;
• increased mental work;
• insufficient insolation;
• burns, injuries;
• infectious, purulent-inflammatory diseases;
• after operations;
• monotonous, unbalanced diet;
• excessive alcohol consumption;
• smoking;
• chronic fatigue syndrome.

In such cases, the human body is under stress and, in order to maintain vitality, begins to quickly break down all nutrients. If he lacks one or the other element to restore strength, a man's health deteriorates, his work capacity deteriorates, sleep is disturbed, resistance to adverse environmental factors (infection, intoxication, heat, cold) decreases, hormonal imbalance occurs. activity and endocrine function. With a significant deficiency, diseases develop: scurvy, rickets and osteoporosis, pellagra, beriberi.

Vitamins for improving potency

Every man wants to be the best for his woman, also 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 reduced potency depend on the nature of the sexual dysfunction. Transient disorders are usually caused by severe alcohol intoxication, stress, depression, nervous tension, overwork and lack of sleep. Permanently reduced potency is the consequence of a sedentary lifestyle, inflammatory diseases of the genital organs (prostatitis, urethritis), unbalanced diet, and the use of narcotic and tobacco substances.

In order to restore an erection, a complex effect on the body is required: medications, psychologist's advice, proper daily regime (work-rest), massage, exercises.

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

Vitamins and minerals for increasing potency:

1. Ascorbic acid (vitamin C). Improves the permeability of blood vessels, making them more flexible. This is important to fill the penile tissue with blood. In addition, vitamin C prevents the formation of carcinogens that cause prostate diseases, 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 the male body causes muscle weakness, indifference to sex, reduces the number of red blood cells and provokes fat accumulation.
4. B group 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 block of testosterone. Without this trace element, the sex hormone molecule is not formed. As a result, addiction occurs - no zinc, no testosterone production, no potency and sex drive. The trace element improves sperm motility, prevents the development of prostatitis and increases the chance of conception.
6. Selenium. Improves sperm quality, which is especially important for men who are treating infertility. Selenium regulates the function of the genitals and is involved in the synthesis of testosterone.

The dose of vitamins, micro- and macroelements to improve potency can be obtained in two ways: with food or vitamin complexes, nutritional supplements.

In the first case, include in your daily diet:

• tomatoes, corn, seafood, wholemeal 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 the 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 strong side of humanity, which increase sex drive, increase potency, improve gamete motility, sperm quality and slow down aging processes.

Vitamins when planning 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 male is responsible for the X chromosome, which determines the sex of the unborn child.

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

Doctors recommend starting to prepare 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 get treatment.

At the pregnancy planning stage, future parents should take vitamins so that the child's body is not deprived of nutrients.

Why should a man drink nutrients?

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

What vitamins and in what doses 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 damaged spermatozoa 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). Facilitates the fertilization process and is necessary for the maturation of healthy sperm.
5. Vitamin E. Fights the radicals formed in the male body and has a protective effect on the cells.

In addition, it is recommended to use vitamin complexes containing zinc and selenium for complete formation, increase in quantity, improvement of germ cell mobility and improvement of sperm quality, which promotes fertilization.

Now you know what vitamins, macro and microelements men should pay attention to in order to conceive and deliver 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 for saturating the body with all the beneficial vitamins and minerals necessary for the full development of the fetus and the birth of a strong, healthy child.

Vitamins for mature men

After crossing the "40" mark, the mental activity, physical activity, well-being and energy of the representatives of the strongest half of humanity begin to depend entirely on how responsible and attentive they are to their health. When young, the body needs a basic vitamin complex, the main ones being A, B, E. These nutrients are responsible for the production of testosterone, the formation of healthy sperm and the complete absorption of proteins.

Thus, until the age of 40, the male body is focused on maintaining the health of the reproductive system. In old age, the quality of absorption of necessary substances decreases, a predisposition to the manifestations of chronic diseases develops, visual acuity decreases.

To combat age-related changes, the basis of any men's vitamin and mineral complex 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, the immune system and vision.

People who abuse nicotine and want to reduce body fat and build muscle mass should additionally consume foods or supplements that contain lipoic acid (vitamin N). Natural sources of nutrients: milk, rice, cabbage, beef and liver. The daily requirement for men leading a certain lifestyle is 30 milligrams of lipoic acid. Athletes over the age of 40 who perform endurance exercises should increase the consumption rate to 150-450 milligrams, depending on the intensity of the training.

In adulthood, smoking affects the liver particularly aggressively, and lipoic acid begins to protect the organ, protecting it from the development of hepatosis and cirrhosis.

After 50 years, the risk of heart disease and prostate adenoma increases, enzyme systems wear out, immunity weakens, hair begins to turn 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 use as fresh, environmentally friendly food products and greens as possible every day. Avoid fried and smoked foods, ketchup, mayonnaise, store-bought juices, pastries and canned goods. Prepare the dishes correctly in the "gentle" mode: boil, bake in the oven.

After 50 years, the microflora in the intestines partially loses its function, so it is recommended to use a complex containing live probiotic cultures at this age. They populate the gastrointestinal tract with beneficial bacteria that improve vitamin absorption and increase body tone.

The choice of nutrients depends on which internal organs and systems are damaged. Based on the clinical history, the doctor selects a drug complex that combines targeted vitamins and general strengthening agents.

Vitamins for older men

Aging 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 alcohol consumption, drug use) accelerate age-related changes in the body. Therefore, they should be abandoned.

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

Age-related changes in the aging body:

1. The need for carbohydrates (from 340 grams to 290 grams) and proteins decreases due to the slowing down of the self-renewal process of organic matter. The daily dose of "construction" products (meat, fish, nuts) is calculated according to the ratio: one gram of protein per kilogram of body weight.
2. Bone tissue weakens and becomes brittle. The reason for this phenomenon is the increase in the amount of inorganic substances in the bones. Load-bearing joints (ankle, knee, hip) wear out, the amount of intra-articular fluid decreases, and the ligaments become less elastic. If you do not use calcium-containing foods or nutritional supplements during this period, the probability of 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, rutin, beta-carotene, tocopherol, thiamine, riboflavin, pyridoxine, cyanocobalamin increases.
4. The upper layers of the skin become thinner, pigment spots are formed, the dermis becomes dry and wrinkled.
5. There is a redistribution of fat (the chest and lower part of the face descend, the stomach increases), muscle tone decreases.
6. Visual acuity decreases, age-related farsightedness appears, the following changes are possible: increased intraocular pressure, development of lens opacity.
7. Sensory organs suffer: taste, smell and hearing weaken, 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. Reproductive function disappears. In the period from 50 to 55 years, prostate enlargement 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 weakening of muscle strength. This period is called "male menopause".
10. Thyroid function decreases. As a result, the cholesterol level increases, the basic metabolic rate decreases, physical and psychological weakness appears.
11. Susceptibility to infectious diseases increases, a tendency to diabetes, atherosclerosis, tumor processes, senile decline in intelligence appears.
12. The functioning of the stomach and pancreas deteriorates, intestinal motility slows down, which causes constipation.
13. The tone of the sphincter and pelvic muscles (urinary incontinence) and bladder contractility decrease. In older men, prostate adenoma often forms around the urinary tract.

After 60 years, the strong side of humanity progresses to iron deficiency anemia, which is especially acute in the presence of diseases of the digestive tract, as the absorption of iron from food decreases.

What vitamins do older men need?

In order to prolong youth and slow down destructive changes in the body, the diet should always include foods that contain the following nutrients:

• tocopherol (E) – 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 tooth tissue;
• B vitamins - regulate the stability of the body's functioning, neutralize the effects of psycho-emotional stress;
• iodine – nourishes the thyroid gland;
• potassium, calcium, magnesium – supports the functioning of the nervous and cardiovascular systems;
• iron – necessary for a normal level of hemoglobin 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 undergo vitamin therapy twice a year. It is best to use medicines in spring and winter, when the body is weakened and experiences 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, pressure at rest and during physical activity), compare them with the norm. If abnormalities are found, consult a doctor for a medical examination.
2. Watch 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 (low). - fatty cheeses, cottage cheese, salmon, tuna, mackerel, sardines). Drink a soothing tea of thyme, lemon balm, and chamomile before bed.
3. Be physically active. Exercise reduces cholesterol, blood sugar, blood pressure and excess weight. For men older than 60 years, moderate physical activities that can be performed for a long time are recommended: cycling, swimming, running, tennis.
4. Do not forget about your personal life. A man over 60 should not neglect his sex life. At this age, regularity, regularity and consistency are key.
5. Watch your weight. In order to maintain a normal body weight, fatty, fried, smoked foods, sweets, flour products, salty, spicy foods are excluded from the menu. Eat meat once a day (prefer poultry meat).
6. Keep your heart healthy. Avoid factors that increase the load on the organ: do not smoke, do not overeat, do not drink excessively, do not exercise until 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 rest. The duration of sleep for men over 60 years old 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 prolong the youth of the body, maintain health, improve the quality of life and "hit" the path of longevity.

Conclusion

Men's vitamins are organic compounds that support the functioning of the internal organs and systems of the strongest 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, immunity and decrease in working capacity.

Due to the poor mineral composition of the soil, plant products contain an insufficient amount of nutrients. Therefore, attention should be paid to vitamin preparations to meet daily nutrient needs. 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).