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

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

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, large body constitution and intense physical activity, the male body needs more nutrients than the female body.

Theoretically, you can get the necessary vitamins, micro- and macroelements from food. However, in this case, you must eat daily more than two and a half kilograms of meat (B1, PP, B6), sea fish (D, iodine), freshly picked apples (C), black currants (C), red pepper (C), a kilogram of fresh cheese (calcium), half a kilogram of fresh lettuce leaves (B9, carotene) and drink two liters of milk (B2, B12), which is unrealistic.

Fried, fatty food, preservatives, flavor enhancers, ketchup, mayonnaise - these are well-known food products for modern people. And regular snacking in a hurry, stress and overwork completely damage a man's health. Vitamin-mineral complexes will help compensate for nutrient deficiencies.

Consider lifestyle and age

The needs of the male organism for vitamins and minerals increase when performing heavy physical work, active sports and after 40 years. Maintaining health and well-being 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 the conception of healthy offspring. To activate the production of testosterone, it is worth buying drugs that contain a daily dose of selenium and vitamin E.

Before buying a vitamin-mineral complex, it is important to pay attention to the shelf life of the product. It is forbidden to buy nutritional supplements that have expired. The packaging must be intact, without visible damage. In addition, to avoid buying fakes, make sure that the instructions include the country of origin, the official importer (if any) and contact numbers.

Vitamins for men

Let's see which nutrients are most important in a man's life. The daily need is 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 organism 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
routine (R)	150
nicotinic acid (PP)	25
Macronutrients
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:

• intensive exercises (especially during the period of increasing muscle mass);
• performing heavy physical work;
• reduced potency;
• pregnancy planning;
• 40 years of age or older;
• baldness;
• weakened immunity;
• lack of hypo- and vitamins;
• diseases of the digestive tract, when the absorption process 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 rapidly break down all nutrients. If he lacks one or another element for restoring strength, a person's health deteriorates, his performance decreases, his sleep is disturbed, his resistance to harmful environmental factors (infection, intoxication, heat, cold) and hormonal imbalance occurs. activity and function of internal excretion. With a significant deficiency, diseases develop: scurvy, rickets and osteoporosis, pellagra, beriberi.

Vitamins for potency

Every man wants to be the best for his wife, including in the intimate sphere. However, the genitals do not always listen to desire; it is due to a decrease in potency. Men face this problem at different ages: young, mature, elderly.

The reasons for the decrease in potency depend on the nature of the sexual dysfunction. A temporary disorder usually occurs due to severe alcohol intoxication, 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 diet, use of narcotics and tobacco substances.

To restore an erection, a complex action on the body is required: drugs, psychologist's advice, 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). It improves the permeability of blood vessels, making them more elastic. This is important for filling the penile tissue with blood. In addition, vitamin C prevents the formation of carcinogenic substances that cause prostate diseases, improves hormone production and participates 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, enhances libido. 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 increase the synthesis of testosterone, restore energy metabolism, protect the liver, improve the work of the heart and nervous system.
5. Zinc. This is the building block 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. It improves the quality of sperm, which is especially important for men who are treating infertility. Selenium regulates the work 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: through food or vitamin complexes, nutritional 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 onion, 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 the necessary nutrients for the 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 during pregnancy planning

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 unborn baby.

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

Doctors advise to start preparing for conception at least six months before the expected date. During that 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.

In the pregnancy planning phase, 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 in the preparatory period only the woman should 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 on to the baby from the father.

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

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 spermatozoa 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 necessary for the maturation of healthy spermatozoa.
5. Vitamin E. Fights against radicals generated in the male body and has a protective effect on cells.

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

Now you know which vitamins, macro- and microelements men should pay attention to in order to get pregnant and give birth to a healthy baby. Remember, the development and well-being of the unborn child depends on the spouse.

Vitamin therapy for women and men is a mandatory procedure to saturate the body with all the useful vitamins and minerals necessary for the full formation 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 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 of which are A, B, E. These nutrients are responsible for the production of testosterone, the formation of healthy spermatozoa and the complete absorption of proteins.

So, 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 the necessary substances decreases, a predisposition to the manifestation of chronic diseases is formed, and visual acuity decreases.

To combat age 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 additionally consume food or nutritional supplements containing lipoic acid (vitamin N). Natural sources of nutrients: milk, rice, cabbage, beef and liver. The daily requirement for men who lead a moderate lifestyle is 30 milligrams of lipoic acid. For athletes older than 40 who perform endurance exercises, consumption 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 the age of 50, 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 spots appear, bones become brittle, and the number of fractures increases.

In order to maintain a man's health, daily consumption of the freshest, most environmentally friendly food and vegetables is recommended. Avoid fried and smoked foods, ketchups, mayonnaise, store-bought juices, confectionery and canned goods. Prepare dishes correctly, in "gentle" mode: cook, 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 fill the gastrointestinal tract with beneficial bacteria, which improves the absorption of vitamins and raises the body's tone.

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

Vitamins for older men

Aging of the body is a natural process that cannot be avoided. However, it can be slowed down with a proper diet 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 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 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. Load-bearing joints (ankle, knee, hip) wear out, the amount of intra-articular fluid decreases, and ligaments become less elastic. If foods or food supplements containing calcium are not additionally consumed during that period, the probability of fractures increases by 2-5 times, osteoporosis and spondylosis occur.
3. Absorption of vitamins and minerals deteriorates. To stimulate the regulation of oxidation processes, the need for ascorbic, pantothenic acid, rutin, beta-carotene, tocopherol, thiamine, riboflavin, pyridoxine, cyanocobalamin increases.
4. The upper layers of the skin become thinner, pigment spots are formed, and the dermis becomes dry and wrinkled.
5. There is a redistribution of fat (the chest and lower part of the face are relaxed, the abdomen increases), and the muscle tone decreases.
6. Visual acuity decreases, age-related farsightedness appears, the following changes are possible: increased intraocular pressure, development of clouding of the lens.
7. Sensory organs suffer: taste, smell and hearing weaken, ringing in the ears 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 fades. In the period from 50 to 55 years of age, an increase in the prostate gland is observed in men, and from 55 to 65 years of age, 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. The activity of the thyroid gland decreases. As a result, the cholesterol level increases, the basal metabolism decreases, and physical and mental weakness appears.
11. Susceptibility to infectious diseases increases, there is a tendency to diabetes, atherosclerosis, tumor processes, senile decline of intelligence.
12. The work of the stomach and pancreas worsens, the motility of the intestines slows down, which leads to 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, iron deficiency anemia develops among a strong half of humanity, which is especially acute if there are diseases of the digestive tract, because 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 contain food products that contain the following nutrients:

• tocopherol (E) – vitamin for young and old men;
• beta-carotene (A) – prevents the development of ophthalmological 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 – support 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, in order to compensate for the lack of nutrients, it is recommended to undergo vitamin therapy twice a year. It is best to take medicines in spring and winter, when the body is weakened and feels an increased need for nutrients.

Twelve tips 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 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-fat cheeses, cottage cheese, salmon, tuna, mackerel, sardines). Before going to bed, drink a soothing tea of thyme, lemon balm and chamomile.
3. Stay physically active. Exercise lowers cholesterol, blood sugar, blood pressure and excess weight. For men over 60 years of age, moderate physical activity that can be performed for a long time is recommended: cycling, swimming, running, tennis.
4. Don't forget about your private 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, salty, 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 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, take a walk in the fresh air after dinner, air the room before rest. The duration of sleep for men over 60 is 9-10 hours.
11. Regularly attend vitamin therapy courses twice a year.
12. Drink at least 2. 5 liters of raw (filtered) water a day. The aging body loses about 1-1. 5 liters of fluid per day every day and requires its replacement.

Adhering to the above recommendations, you will prolong the youth of the body, maintain health, improve the quality of life and "start" on 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 of potency, baldness, dementia, reduced immunity and performance.

Due to the poor mineral composition of the soil, plant products contain insufficient nutrients. Therefore, in order 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 their 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).