Vitamins for men

Vitamins for men are organic substances that support the strength and vitality of the human half. The rhythm of modern life, poor nutrition, frequent stress, poor ecology lead to a lack of nutrients in the body. As a result, after 35 years, a man begins to lose shape dramatically, immunity declines, and potency decreases.

To restore strength, it is recommended to pay attention to the vitamin-mineral complex and a diet where healthy foods should dominate (vegetables, fruits, herbs, grains, dairy products).

Characteristics of choosing nutritional supplements for men

For men and women to feel healthy and full of energy, they need the same set of vitamins, just in different proportions. Due to developing muscles, large bodies, and intense physical activity, men's bodies require more nutrients than women's bodies.

In theory, 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 kilograms of meat per day (B1, PP, B6), sea fish (D, iodine), freshly picked apples (C), black currants (C), red. pepper (C), one 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 common food products for modern people. And frequent snacking with haste, stress, and too much work completely affects men's health. A complex of vitamins and minerals will help supplement nutrient deficiencies.

Consider lifestyle and age

The male body's need for vitamins and minerals increases when doing heavy 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; improve reproductive function, prevent prostate disease, improve sperm quality, and promote the conception of healthy offspring. To activate the production of testosterone, it is worth buying a medicine that contains 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. Do not buy nutritional supplements that have expired. The packaging must be intact, without visible damage. In addition, to avoid buying fakes, make sure the instructions indicate the country of origin, official importer (if any) and phone number.

Vitamins for men

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

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

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
Micro elements
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 increased muscle mass);
• doing heavy physical work;
• decreased potency;
• pregnancy planning;
• reach the age of 40 or more;
• baldness;
• weak immunity;
• hypo- and vitamin deficiencies;
• diseases of the digestive tract, when the nutrient absorption process in the stomach/intestines is disrupted;
• pressure;
• increased mental work;
• insufficient insolation;
• burns, injuries;
• infectious, purulent-inflammatory diseases;
• after surgery;
• monotonous, unbalanced diet;
• alcohol abuse;
• smoking;
• chronic fatigue syndrome.

In this case, the human body is under stress and, in order to maintain vitality, begins to quickly break down all the nutrients. If he lacks one or another element to increase 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 an 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 intimate sphere. However, the genitals do not always comply with desire, this is due to a decrease in potency. Men face this problem at different ages: young, mature, old.

The reasons for decreased potency depend on the nature of the sexual dysfunction. Temporary disorders are usually caused by severe alcohol poisoning, stress, depression, nervous tension, overwork, and lack of sleep. Constantly decreasing potential is the result of living an inactive lifestyle, inflammatory diseases of the genitals (prostatitis, urethritis), unbalanced diet, use of narcotic substances and tobacco.

To restore an erection, a complex effect on the body is needed: drugs, advice from psychologists, proper daily routine (work-rest), massage, exercise.

Remember, the key to male sexual health is an active lifestyle and proper nutrition.

Vitamins and minerals to increase potency:

1. Ascorbic acid (vitamin C). Increases the permeability of blood vessels, making them more elastic. This is important to fill the penile tissue with blood. In addition, vitamin C prevents the formation of carcinogens that cause prostate disease, increases 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, increases libido. Lack of tocopherol in the male body causes muscle weakness, indifference to sex, reduces the number of red blood cells, and triggers fat accumulation.
4. Vitamin B. Increases testosterone synthesis, restores energy metabolism, protects the liver, improves the function of the heart and nervous system.
5. Zinc. This is the building block for testosterone. Without these microelements, sex hormone molecules are not formed. As a result, there is dependence - there is no zinc, testosterone is not produced, there is no potential and sexual desire. Microelements increase sperm motility, prevent the development of prostatitis, and increase the likelihood of conception.
6. Selenium. Improves sperm quality, which is very important for men treating infertility. Selenium regulates the function of the genital organs and is involved in the synthesis of testosterone.

You can get a dose of vitamins, micro and macroelements to increase potency in two ways: with food or complex vitamins, food supplements.

In the first case, include in your daily diet:

• tomatoes, corn, seafood, rye bread (selenium);
• herring, shrimp, beans, salmon, perch, trout, garlic, egg yolk (zinc);
• chicken eggs, cheese, milk, cottage cheese, fish oil (vitamin D);
• green onion, vegetable oil, egg yolk (vitamin E);
• citrus fruits, parsley, carrots, cabbage (vitamin C);
• carrots, beans, 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 the multivitamin complex for men. They contain nutrients necessary for a stronger representative of the human half, which increases sexual desire, increases potency, improves gamete mobility, sperm quality, and slows down the aging process.

Vitamins during pregnancy planning

Not only the mother, but both parents need to take care of the baby's health before pregnancy. 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 father's physical condition

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

At the pregnancy planning stage, future parents should take vitamins so as not to deprive the child's body of nutrients.

Why should a man drink nutrients?

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

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

Things 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 sperm containing the wrong set of chromosomes.
2. Vitamin A. Affects the formation of bones, eyes, lungs, heart, kidneys at 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 healthy sperm maturation.
5. Vitamin E. Fights radicals formed in the male body and has a protective effect on cells.

In addition, for full formation, increasing quantity, increasing gamete mobility and improving sperm quality, which promotes conception, it is recommended to take a vitamin complex containing zinc and selenium.

Now you know what vitamins, macro and micro elements men need to pay attention to in order to conceive and give birth to a healthy baby. Remember, the development and well-being of the child in the womb depends on the partner.

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

After passing the "40" mark, the mental activity, physical activity, well-being and energy of the stronger representatives of the human half 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 being A, B, E. These nutrients are responsible for testosterone production, healthy sperm formation, and complete protein absorption.

Therefore, 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 the necessary substances decreases, a tendency 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).

Adequate amounts of this vitamin in the body reduce the risk of heart disease, osteoporosis, support male strength, immune function, and vision.

People who abuse nicotine and want to reduce body fat and build muscle mass should also take foods or supplements that contain lipoic acid (vitamin N). Natural sources of nutrients: milk, rice, cabbage, beef and liver. The daily requirement for men living a measured lifestyle is 30 milligrams of lipoic acid. For athletes over the age of 40 who perform endurance exercise, the consumption rate should be increased to 150-450 milligrams, depending on the intensity of the exercise.

In adulthood, smoking has a very 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 heart disease and prostate adenoma increases, the enzyme system wears out, immunity weakens, hair begins to gray and fall out, bald spots form, bones become brittle, and the number of fractures increases.

To maintain men's health, it is recommended to consume the freshest and most environmentally friendly foods and vegetables every day. Avoid fried and smoked foods, ketchup, mayonnaise, store-bought juices, confectionery and canned goods. Prepare the dish correctly, in "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 containing live probiotic cultures. They fill the gastrointestinal tract with beneficial bacteria, which increase the absorption of vitamins and improve the tone of the body.

The choice of nutrients depends on the organs and internal systems affected. Based on the clinical history, the doctor chooses a drug complex that combines target 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 be abandoned.

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

Age-related changes in the aging body:

1. The need for carbohydrates (from 340 grams to 290 grams) and protein decreases due to the slowdown in the process of self-renewal of organic matter. 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 the increase in the amount of inorganic material in the bones. Load-bearing joints (ankles, knees, hips) wear out, the amount of intra-articular fluid decreases, and ligaments become less elastic. If during this period you do not take additional food or nutritional supplements containing calcium, the likelihood of bone fractures increases by 2-5 times, osteoporosis and spondylosis appear.
3. Vitamin and mineral absorption declines. To stimulate the regulation of the oxidation process, the need for ascorbic, pantothenic acid, rutin, beta-carotene, tocopherol, thiamin, riboflavin, pyridoxine, cyanocobalamin increases.
4. The upper layer of the skin becomes 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 sag, the stomach expands), and muscle tone decreases.
6. Visual acuity decreases, age-related farsightedness appears, the following changes are possible: increased intraocular pressure, development of lens opacities.
7. Sensory organs suffer: taste, smell and hearing are weakened, and tinnitus appears.
8. The level of neurotransmitters and nerve cells decreases, which leads to an unstable psycho-emotional background; the likelihood of depression increases.
9. Reproductive function fades. In the period from 50 to 55 years, prostate enlargement in men is observed; from 55 to 65 years, potency decreases physiologically. Age-related changes are accompanied by weight gain and muscle weakness. This period is referred to as "male menopause. "
10. Thyroid gland activity 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 a decrease in senile intelligence appear.
12. The function of the stomach and pancreas worsens, intestinal motility slows down, which leads to constipation.
13. Sphincter and pelvic muscle tone (urinary incontinence) and bladder contractions are reduced. In older men, prostate adenomas often form around the urinary tract.

After 60 years, among the strong half of people, iron deficiency anemia develops, which is especially acute if there is a disease of the digestive tract, because the absorption of iron from food is reduced.

What vitamins do aging 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) - 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 bones and tooth tissue;
• Vitamin B - regulates the stability of body functions, neutralizes the effects of psycho-emotional stress;
• iodine - nourishes the thyroid gland;
• potassium, calcium, magnesium - support the function 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 nutrient deficiencies, it is recommended to undergo vitamin therapy twice a year. It is better to take the medicine in spring and winter, when the body is weak and has an increased need for nutrients.

Twelve tips on how to maintain men'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 with the norm. If any abnormality is detected, consult a doctor for a health 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), dairyand 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 body weight. Men over the age of 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 years old cannot ignore 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, sweets, flour products, salty, spicy foods from the menu. Eat meat once a day (prefer chicken).
6. Take care of heart health. Avoid factors that increase the load on the organs: do not smoke, do not overeat, do not abuse alcohol, 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, walk in the fresh air after dinner, ventilate the room before resting. Sleep duration for men over 60 is 9–10 hours.
11. Take a course of vitamin therapy regularly twice a year.
12. Drink at least 2. 5 liters of raw (filtered) water every day. The aging body loses about 1-1. 5 liters of fluid per day 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 "take" the path of longevity.

Conclusion

Vitamins for men are organic compounds that support the functioning of the internal organs and systems of the stronger half of man. With a sufficient supply of nutrients to the body, it is possible to strengthen the prevention of decline 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 the preparation of vitamins. 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 category (20-40 years, 40-50 years, 50-60 years, after 60 years).

Remember, the best "vitamins" for men: good rest, reliable friendly family, balanced diet, favorite occupation and active lifestyle (without stress).