Vitamins for men

Vitamins for men are organic substances that support the strength and vitality of the strong half of humanity. The modern rhythm 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 drastically lose shape, immunity worsens and potency decreases.

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

Features of choosing nutritional supplements for men

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.

Theoretically, you can get the necessary vitamins, micro- and macroelements from food. However, in this case, it is necessary to 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 cottage cheese (calcium), half a kilogram of fresh lettuce leaves (B9, carotene) and drinking two liters of milk (B2, B12), which is not realistic.

Fried and fatty foods, preservatives, flavor enhancers, ketchups, mayonnaise - these are food products familiar to modern people. And regular snacks in a hurry, stress and overwork completely harm a man's health. Vitamin and mineral complexes help to replenish nutritional deficiencies.

Consider lifestyle and age

The male body's need for vitamins and minerals increases when performing heavy physical work, active sports and after the age of 40. Maintaining health and well-being based solely on healthy eating 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 worth purchasing medications that contain a daily dose of selenium and vitamin E.

Before purchasing a vitamin-mineral complex, it is important to pay attention to the product's expiration date. The purchase of expired nutritional supplements is prohibited. The packaging must be intact, with no visible damage. Also, to avoid buying a fake, make sure the instructions indicate 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 body in 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
Rutin (R)	150
Nicotinic acid (PP)	25
Macronutrients
Calcium	1000
Phosphor	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
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 potency;
• pregnancy planning;
• reach 40 years or more;
• baldness;
• weakened immunity;
• hypo- and vitamin deficiency;
• diseases of the digestive system, when the process of nutrient absorption in the stomach/intestines is interrupted;
• stress;
• increased mental work;
• insufficient insolation;
• burns, injuries;
• infectious, purulent-inflammatory diseases;
• after operations;
• monotonous and unbalanced diet;
• alcohol abuse;
• smoke;
• chronic fatigue syndrome.

In these cases, the human body is under stress and, in order to maintain vitality, it begins to quickly decompose all nutrients. If he lacks one or another element to replenish his strength, 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 a hormonal imbalance. activity and function of internal secretion. 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 obey the desire, this is due to a decrease in potency. Men face this problem at different ages: young, mature, elderly.

The reasons for decreased potency depend on the nature of sexual dysfunction. A temporary disorder is usually caused by 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 narcotic drugs and tobacco.

To restore an erection, a complex effect on the body is necessary: medications, guidance from a psychologist, a correct daily routine (work-rest), massages, exercise.

Remember that 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 the production of hormones and is involved in hematopoiesis.
2. Cholecalciferol (D). Stimulates the production of testosterone, which increases potency and desire.
3. Tocopherol (E). Participates in the formation of sperm, increases 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 the accumulation of fat.
4. B vitamins. 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, dependence arises - there is no zinc, there is no production of testosterone, there is no potency and sexual desire. The microelement increases sperm motility, prevents the development of prostatitis and increases the possibility of conception.
6. Selenium. Improves sperm quality, which is especially important for men who are treating infertility. Selenium regulates the functioning of the genital 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, dietary 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);
• chives, 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 nutrients necessary for 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 when planning pregnancy

Not only the mother, but both parents need to 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 a 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 spouses must undergo a medical examination, abandon bad habits and normalize their diet. If you discover a health problem, 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 spouses mistakenly believe that during the preparation period only the woman should pay attention to her health, as she will give birth to the baby. However, it is not. Conception often does not occur due to male sexual dysfunction. Furthermore, health problems are passed on to the baby from the father.

What vitamins and in what dosage 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 sperm containing the wrong set of chromosomes.
2. Vitamin A. Affects the formation of bones, eyes, lungs, heart and kidneys in the embryonic phase.
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.

Furthermore, for full formation, increasing the quantity, improving the mobility of gametes and improving the quality of sperm, which favors 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 that 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 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

Having passed the "40" mark, mental activity, physical activity, well-being and energy of representatives of the stronger half of humanity begin to fully depend 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 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. In old 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 additionally 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 who perform resistance exercise, the consumption rate should be increased to 150-450 milligrams depending on training intensity.

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 turn gray and fall out, bald spots form, bones become brittle and the number of fractures increase.

To maintain men's health, it is recommended to consume the freshest and most environmentally friendly foods and vegetables possible daily. Avoid fried and smoked foods, ketchups, mayonnaise, store-bought juices, sweets and canned foods. Prepare dishes correctly, in a "gentle" way: boil, bake.

After the age of 50, the intestinal microflora 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 body's tone.

The choice of nutrients depends on which internal organs and systems are damaged. Based on the clinical history, the doctor selects a complex of medications that combine specific vitamins and general fortifying agents.

Vitamins for Older Men

The 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 drinking, 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 disease.

Age-related changes in an aging body:

1. The need for carbohydrates (from 340 grams to 290 grams) and proteins decreases due to the slowdown in the self-renewal process 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 the increased 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 do not additionally consume foods or nutritional supplements containing calcium, the likelihood of fractures increases by 2 to 5 times, osteoporosis and spondylosis appear.
3. The absorption of vitamins and minerals deteriorates. To stimulate the regulation of oxidation processes, the need for ascorbic, pantothenic acids, rutin, beta-carotene, tocopherol, thiamine, riboflavin, pyridoxine, cyanocobalamin increases.
4. The upper layers of the skin become thinner, pigmentation spots form, and the dermis becomes dry and wrinkled.
5. There is a redistribution of fat (the chest and lower part of the face fall, 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 opacity 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 condition; the likelihood of developing depression increases.
9. Reproductive function disappears. In the period from 50 to 55 years, an enlargement of the prostate gland is observed in men; from 55 to 65 years, potency physiologically decreases. 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 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, among the strong half of humanity, iron deficiency anemia progresses, which is especially acute if there are diseases of the digestive system, as the absorption of iron from food decreases.

What vitamins do elderly 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 condition of 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 – 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 has a greater need for nutrients.

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

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 detected, consult a doctor for a medical examination.
2. Watch your diet. Eat only fresh foods. The best foods for older men: fruits, vegetables, berries (all), nuts (walnuts, Brazil, almonds, pistachios), grains and legumes (brown rice, wheat, barley, oats, navy beans), dairy and fish ( low fat). -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 for moderate physical activities that can be carried out for a long time: cycling, swimming, running, tennis.
4. Don't 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 normal body weight, exclude fatty, fried, smoked, sweet, flour, 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 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 courses of vitamin therapy regularly twice a year.
12. Drink at least 2. 5 liters of pure (filtered) water per day. The aging body loses about 1–1. 5 liters of fluid per day, every day, and requires its replacement.

By following the above recommendations, you will prolong the body's youth, maintain health, improve the quality of life and "take" the path to longevity.

Conclusion

Vitamins for men are organic compounds that support the functioning of 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.

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