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 nutrition, frequent stress and poor ecology lead to the depletion of nutrients in the body. As a result, after 35 years, a man begins to sharply lose shape, his immunity deteriorates and his potency decreases.

To regain 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 predominate.

Features of choosing nutritional supplements for men.

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

In theory, the necessary vitamins, micro and macroelements can be obtained from food. However, in this case, it is necessary to eat more than two and a half kilograms of meat per day (B1, PP, B6), sea fish (D, iodine), freshly cut 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 - these are food products familiar to modern people. And regular snacks in a hurry, stress and overwork completely undermine a man's health. Vitamin and mineral complexes will help replenish nutrient deficiencies.

Consider lifestyle and age.

The male body's need for vitamins and minerals increases when doing 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 testosterone production, it is advisable to purchase medications that contain 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. Also, to avoid buying a fake, 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 the 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 No. 1 "Daily requirement of the male body for vitamins, macro and microelements"

Name	Average daily requirement, milligrams
vitamins
Retinol (A)	1
Thiamine (B1)	fifteen
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
Match	700
Magnesium	350
Sodium	550
Potassium	2000
Microelements
Iron	10
Iodine	0, 20
Fluorine	3. 8
Zinc	fifteen
Selenium	0. 065
Copper	fifteen
Manganese	4
Chrome	0, 06
Molybdenum	0, 08

The need for vitamins increases with:

• intense exercise (especially during the period of muscle mass gain);
• perform heavy physical work;
• decreased power;
• pregnancy planning;
• turning 40 years or older;
• baldness;
• weakened immunity;
• hiccups and vitamin deficiency;
• diseases of the digestive tract, when the process of absorption of nutrients in the stomach/intestines is disturbed;
• stress;
• increased mental work;
• insufficient sunshine;
• burns, injuries;
• infectious, inflammatory purulent diseases;
• after operations;
• monotonous and unbalanced diet;
• Alcohol abuse;
• of smoking;
• Chronic Fatigue Syndrome.

In these cases, the human body is under stress and, in order to maintain vitality, it begins to rapidly break down all nutrients. If one or another element is missing to replenish strength, a person's health deteriorates, their performance decreases, their sleep is disturbed, their resistance to adverse environmental factors (infections, poisonings, heat, cold) decreases and a hormonal imbalance occurs. . 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, even in the intimate sphere. However, the genitals do not always obey 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), unbalanced nutrition, use of narcotic substances and tobacco.

To restore an erection, a complex effect on the body is required: medications, advice from a psychologist, a correct daily routine (work-rest), massages, 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, making them more elastic. This is important to fill the penile tissues with blood. In addition, vitamin C prevents the formation of carcinogens that cause prostate diseases, improves hormone production and intervenes in hematopoiesis.
2. Cholecalciferol (D). It stimulates the production of testosterone, which increases potency and desire.
3. Tocopherol (E). Participates in the formation of sperm, improves libido. The lack of tocopherol in a man's body causes muscle weakness, indifference to sex, reduces the number of red blood cells and causes fat accumulation.
4. B 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 material of testosterone. Without this microelement, the sex hormone molecule is not formed. As a result, dependence arises: there is no zinc, no testosterone is produced, there is no potency or sexual desire. The microelement improves sperm motility, prevents the development of prostatitis and increases the chances of conception.
6. Selenium. It improves sperm quality, which is especially important for men who are dealing with 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, 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 obtained from food are not enough, pay attention to multivitamin complexes for men. They contain the nutrients necessary for the representatives of the stronger half of humanity, which increase sexual desire, increase potency, improve the mobility of gametes, the quality of sperm 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 fetus.

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

Doctors recommend starting preparations for conception at least six months before the expected date. During this period, both spouses must undergo a medical examination, abandon bad habits and normalize their diet. If you discover any health problems, be sure to get treatment.

At the stage of planning pregnancy, 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 be the one who will give birth to the baby. However, it is not. Often, conception does not occur due to male sexual dysfunction. In addition, health problems are transmitted to the baby from the father.

The doctor determines which vitamins and in what 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 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 iron absorption, provides stable genetic information.
4. Vitamin F (Omega 3, 6, 9). It 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, increasing the quantity, enhancing 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 should pay attention to in order to conceive and have a healthy baby. Remember, the development and well-being of the fetus depends on the spouses.

Vitamin therapy for women and men is a mandatory procedure to saturate the body with all 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 completely depend on how responsible and attentive they are 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.

Thus, until the age of 40, 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 that contain lipoic acid (vitamin N). Natural sources of the nutrient: 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 perform resistance 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 spots form, bones become brittle, and blood pressure increases. number of fractures.

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

After 50 years, the microflora in the intestines partially loses its function, therefore 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 which internal organs and systems are affected. Based on the medical history, the doctor selects a complex of medications that combine specific vitamins and general strengthening agents.

Vitamins for older men.

The aging of the body is a natural process that cannot be avoided. However, it can be stopped 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 60 years, men's metabolic processes slow down, testosterone levels decrease, which leads 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 "constructive" products (meat, fish, nuts) is calculated based on the proportion: 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. 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 foods or nutritional supplements containing calcium are not also consumed, the probability of fractures increases by 2 to 5 times, osteoporosis and spondylosis appear.
3. The absorption of vitamins and minerals is impaired. To stimulate the regulation of oxidation processes, the need for ascorbic, pantothenic, rutin, beta-carotene, tocopherol, thiamine, riboflavin, pyridoxine and 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 fat (the chest and lower part of the face sink, the abdomen increases) and muscle tone decreases.
6. Visual acuity decreases, age-related hyperopia appears, the following changes are possible: increased intraocular pressure, development of clouding of the lens.
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; increases the likelihood of developing depression.
9. Reproductive function fades. In the period from 50 to 55 years, an increase in the size 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 known as "male menopause. "
10. The activity of the thyroid gland decreases. As a result, cholesterol levels increase, the 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 functioning of the stomach and pancreas worsens, intestinal motility slows down, which causes constipation.
13. It decreases the tone of the sphincter and pelvic muscles (urinary incontinence) and the contractility of the bladder. In older men, prostate adenoma usually forms around the urinary tract.

After 60 years, among the strong half of humanity, iron deficiency anemia progresses, which is especially acute if there are diseases of the digestive tract, since the absorption of iron from food decreases.

What vitamins do older men need?

To prolong youth and slow down destructive changes in the body, the diet should always contain 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 state of the capillary walls, stimulates the activity of the adrenal cortex;
• cholecalciferol (D) – strengthens bones 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 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 undergo vitamin therapy twice a year. It is best to take medications 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 any abnormality is detected, consult a doctor for a medical examination.
2. Take care of your diet. Eat only fresh foods. Best foods for older men: fruits, vegetables, berries (all), nuts (walnuts, Brazil nuts, almonds, pistachios), grains and legumes (brown rice, wheat, barley, oats, white beans), dairy and fish products (low). -fatty cheeses, cottage cheese, salmon, tuna, mackerel, sardines). Before bed, drink a calming tea made from thyme, lemon balm, and chamomile.
3. Stay physically active. Exercise reduces cholesterol, blood sugar, blood pressure and excess weight. Men over 60 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. A man over 60 years old should not neglect his sexual 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, sweet, flour products, salty and spicy foods from the menu. Eat meat once a day (prefer 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 exhaustion.
7. Monitor your blood pressure.
8. Visit your urologist periodically.
9. Take care of your nervous system (avoid stressful situations).
10. Follow a daily routine. Go to bed at the same time, walk outdoors after dinner, ventilate the room before resting. Sleep duration for men over 60 years old is 9 to 10 hours.
11. Take vitamin therapy courses regularly twice a year.
12. Drink at least 2. 5 liters of raw (filtered) water daily. The aging body loses 1 to 1. 5 liters of fluid per day and needs to replace it.

By following the above recommendations, you will prolong the body's youth, maintain health, improve quality of life and "start" 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 a sufficient supply of nutrients to the body, it is possible to strengthen the prevention of deterioration in potency, baldness, dementia, decreased immunity and performance.

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

Multivitamin preparations for men 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 friendly and reliable family, a balanced diet, a favorite job and an active (stress-free) lifestyle.