Vitamins for men

Vitamins for men are organic substances that support the strength and vitality of the strong half of humanity. As a result of the modern rhythm of life, poor nutrition, frequent stress, bad ecology the depletion of nutrients in the body. As a result, after 35 years, a man begins to lose shape sharply, immunity declines, 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 have a large influence.

Aspects of choosing nutritional supplements for men

For men and women to feel healthy and full of vitality, they need the same sets of vitamins, but in different proportions. Due to developed muscles, 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. However, in this case, you must eat more than two and a half kilograms of meat daily (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 a drink of two liters of milk (B2, B12), which is unrealistic.

Fried, fatty foods, preservatives, flavor enhancers, ketchups, mayonnaise - these are common food products for modern people. And regular snacking in a hurry, stress, and overwork completely damages 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 during heavy physical work, active sports, and after 40 years. It is very difficult to maintain health and fitness based on a healthy diet alone.

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 generation 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 expiry date of the product. Buying expired nutritional supplements is prohibited. The packaging must be intact, with no visible damage. In addition, to avoid counterfeiting, make sure that the instructions show the country of origin, the official importer (if any) and contact numbers.

Vitamins for men

Let's look at the most important nutrients 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 No. 1 "Daily requirement of the male body for vitamins, macro- and micro-elements"

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
Rutin (R)	150
Nicotinic acid (PP)	25
Mac-nutrients
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
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;
• reduced potency;
• pregnancy planning;
• attain the age of 40 or more;
• bald
• weak immunity;
• hypo- and vitamin deficiency;
• diseases of the digestive tract, when the process of absorption of nutrients in the stomach/intestine is disturbed;
• stress;
• increased mental work;
• insufficient insolation;
• burns, injuries;
• infectious, purulent-inflammatory diseases;
• after operations;
• monotonous, unbalanced diet;
• alcohol abuse;
• smoking;
• chronic fatigue syndrome.

In these cases, the human body is under stress and, in order to maintain vitality, it begins to break down quickly all the nutrients. If he does not have one aspect or another to replenish his strength, the man's health deteriorates, his performance is reduced, his sleep is disturbed, his resistance to harmful environmental factors is reduced (infection, intoxication, heat, cold), and yesan imbalance in hormones. 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 personal sphere. However, genitals do not always obey the desire; this is due to a reduction in power. Men face this problem at different ages: young, mature, elderly.

The causes of reduced potency depend on the nature of the sexual dysfunction. Heavy alcohol intoxication, stress, depression, nervous tension, overwork and lack of sleep usually lead to a temporary disorder. Reduced potency is always the result of leading a sedentary lifestyle, inflammatory diseases of the genital area (prostatitis, urethritis), unbalanced diet, use of narcotic substances and tobacco.

To restore an erection, a complex effect on the body is needed: medications, advice from a psychologist, a proper 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 the blood vessels, making 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 hormone production, and is involved in hematopoiesis.
2. Cholecalciferol (D). Stimulates the production of testosterone, which increases potency and desire.
3. Tocopherol (E). It participates in the formation of sperm, improves libido. A lack of tocopherol in a man's body causes muscle weakness, lack of interest in sex, decreases the number of red blood cells, and encourages fat accumulation.
4. Vitamins B. Increase testosterone synthesis, 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 microelement, the sex hormone molecule is not formed. As a result, there is dependence - 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. Improves sperm quality, which is extremely important for men dealing with infertility. Selenium regulates the functioning of the reproductive 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, prawns, 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 are the necessary nutrients for representatives of the stronger half of humanity, to increase sexual desire, increase potency, improve gamete mobility, sperm quality, and slow down the aging process.

Planning vitamins during pregnancy

Not only the mother, but both parents must take care of the child's health before conception. Planning a pregnancy is a responsible task that not everyone considers. The man 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 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 find any health problems, be sure to get treatment.

At the pregnancy planning stage, future parents should take vitamins so that the baby's nutrients are not taken away.

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 carry the child. However, it is not. Often, conception does not occur due to male sexual dysfunction. In addition, health problems are passed on to the child from the father.

The doctor decides which vitamins and dosage a man should take when planning a pregnancy.

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. It 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 process of conception and is required for healthy sperm maturation.
5. Vitamin E. Fights radicals formed in the male body and has a protective effect on cells.

In addition, for complete formation, increase in quantity, improvement of gamete mobility and improvement of sperm quality, which promotes conception, it is recommended to take vitamin complexes containing zinc and selenium.

Now you know what vitamins, macro- and microelements for men should be paid attention to in order to conceive and carry a healthy child. Remember, the development and well-being of the unborn child depends on the spouses.

Vitamin therapy is a mandatory procedure for women and men 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

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

Therefore, until the age of 40, the male body is focused on maintaining the health of the reproductive system. At an older age, the quality of absorption of essential substances decreases, a predisposition to the manifestation of chronic diseases is created, and visual acuity decreases.

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

• 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 the nutrient: milk, rice, cabbage, beef and liver. The daily requirement for men with a measured lifestyle is 30 milligrams of lipoic acid. For athletes over 40 years of age who do endurance exercise, the rate of consumption should be increased to 150-450 milligrams, depending on the intensity of the training.

In adults, smoking has an aggressive effect on the liver, and lipoic acid begins to protect the organ, protecting it from the development of hepatitis 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 increases.

To maintain a man's health, it is recommended to eat the freshest, most environmentally friendly foods and greens every day. Avoid fried and smoked foods, ketchups, mayonnaise, store-bought juices, confectionery, and canned goods. Prepare dishes properly, in "sweet" mode: boil, bake in the oven.

After 50 years, the microflora in the intestines 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 improves the absorption of vitamins and increases the tone of the body.

The choice of nutrients depends on the organs and internal systems that are impaired. Based on the clinical history, the doctor chooses a complex of drugs that combine targeted vitamins and general strengthening agents.

Vitamins for the elderly

The aging of the body is a natural process that cannot be avoided. However, it can be alleviated 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, leading to 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 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 are not eating as well foods or nutritional supplements containing calcium, the probability of fractures increases by 2-5 times, osteoporosis and spondylosis appear.
3. Absorption of vitamins and minerals deteriorates. To stimulate the regulation of oxidation processes, there is an increase in the need for ascorbic, pantothenic acids, rutin, beta-carotene, tocopherol, thiamine, Riboflavin, pyridoxine, cyanocobalamin.
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 fat (the chest and the lower part of the face sag, the abdomen increases), 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, resulting in an unstable psycho-emotional background; the likelihood of developing depression increases.
9. The reproductive function lasts. In the period from 50 to 55 years, an increase in the prostate is observed in men; from 55 to 65 years, potency decreases physiologically. Age-related changes are accompanied by an increase in body weight and a decline in muscle strength. This period is referred to as the "male menopause".
10. The activity of the thyroid gland decreases. As a result, cholesterol levels rise, the basal metabolic rate decreases, and physical and psychological weakness appears.
11. The tendency to infectious diseases increases, there seems to be a tendency to diabetes mellitus, atherosclerosis, tumor processes, and the decline of old age intelligence.
12. Deterioration of the functioning of the stomach and pancreas, intestinal motility slows down, which leads to constipation.
13. The tone of the sphincter and pelvic muscles (urinary incontinence) and 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 develops, which is especially acute if there are diseases of the digestive tract, since the absorption of iron from food is reduced.

What vitamins do aging men need?

To prolong youth and mitigate 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) – prevention of 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 - essential for normal levels 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. Medicines are best taken in spring and winter, when the body is weakened and there is an increased need for nutrients.

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

Lifestyle and habit tips:

1. Check your parameters (height, weight, pulse, pressure at rest and during physical activity), compare them with the norm. If any 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 productsand fish (low-fat cheeses, cottage cheese, salmon, tuna, mackerel, sardines). Before bed, drink soothing tea made from thyme, lemon balm and chamomile.
3. Stay physically active. Exercise reduces 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 years of age: 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 a normal body weight, exclude fatty, fried, smoked foods, sweets, flour products, fatty, spicy foods from the menu. Eat meat once a day (poultry is best).
6. Keep your heart healthy. Avoid factors that increase the burden 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. 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, air the room before resting. The length of sleep for men over 60 years of age is 9-10 hours.
11. Do regular vitamin therapy courses 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 per day every day and requires replacement.

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 internal organs and systems of the stronger half of humanity. With an adequate supply of nutrients to the body, it can be strengthened to prevent deterioration in potency, baldness, dementia, reduced immunity and performance.

Due to the poor mineral composition of the soil, plant products lack 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.

Men's multivitamin preparations vary in the activity spectrum (for fertility, 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 and friendly family, a balanced diet, a favorite job and an active (stress-free) lifestyle.