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, poor 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 that should be dominated by healthy foods (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 the 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. In this case, however, you should eat more than two and a half kilograms of meat daily (B1, PP, B6), sea fish (D, iodine), freshly picked apples (C), 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, fatty foods, preservatives, flavor enhancers, ketchups, mayonnaise - these are familiar food products for modern man. And regular fast eating, stress and overwork completely undermine a man's health. Vitamin-mineral complexes will help to fill the deficiency of nutrients.

Consider lifestyle and age

The male body's need for vitamins and minerals increases with heavy physical work, active sports and after 40 years. Maintaining health and well-being based on a healthy diet alone 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 expiration date of the product. It is prohibited to purchase nutritional supplements with an expired expiration date. The package must be intact, without visible damage. Also, to avoid buying a fake, make sure the instructions state the country of origin, official importer (if any) and contact number.

Vitamins for men

Let's take a look at which nutrients are most important in a man's life. The daily need is relevant for the representatives of the stronger half of humanity in the period from 20 to 40 years.

Table No. 1 "Daily need of the male body 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
Rutin (R)	150
Nicotinic acid (PP)	25
Macronutrients
calcium	1000
Phosphorus	700
Magnesium	350
Sodium	550
potassium	2000
Trace elements
Iron	10
iodine	0, 20
Fluorine	3. 8
Zinc	15
Selenium	0. 065
Med	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 accumulation);
• performing heavy physical labor;
• reduced potency;
• pregnancy planning;
• reaching age 40 or older;
• baldness;
• weakened immunity;
• hypo- 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 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 to replenish his forces, a person's health deteriorates, his ability to work decreases, his sleep is disturbed, his resistance to adverse environmental factors (infection, intoxication, heat, cold) decreases and there is a hormonal imbalance. activity and 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 reduced potency depend on the nature of the sexual dysfunction. Temporal disorder is usually caused by severe alcohol intoxication, stress, depression, nervous tension, overwork and lack of sleep. Constantly reduced potency is a consequence of leading a sedentary lifestyle, inflammatory diseases of the genital area (prostatitis, urethritis), unbalanced diet, use of narcotic and tobacco substances.

To restore an erection, a complex effect on the body is necessary: drugs, advice from a psychologist, proper daily regime (work-rest), massage, exercises.

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). It improves the permeability of blood vessels, making them more elastic. This is important for filling the penile tissues with blood. In addition, vitamin C prevents the formation of carcinogens 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 spermatozoa, enhances libido. The lack of tocopherol in a man's body causes muscle weakness, indifference to sex, reduces the number of red blood cells and provokes fat accumulation.
4. Vitamins of group B. Increase the synthesis of testosterone, restore energy metabolism, protect the liver, improve the work of the heart and nervous system.
5. Zinc. It is the building block for testosterone. Without this trace element, the molecule of sex hormones 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 trace element improves sperm motility, prevents the development of prostatitis and increases the possibility of conception.
6. Selenium. Improves sperm quality, which is especially important for men treating infertility. Selenium regulates the work of the sexual 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, nutritional supplements.

In the first case, include in your daily diet:

• tomatoes, corn, seafood, rye bread (selenium);
• herring, shrimp, nuts, 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 strong half of humanity, which increase sexual desire, increase potency, improve gamete motility, sperm quality and slow down the aging process.

Vitamins for pregnancy planning

Not only the mother, but both parents should 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 physical condition of the father

Doctors advise to start preparing 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 health problems, do not forget to get treatment.

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

Why should one drink nutrients?

Many husbands mistakenly believe that during the preparatory period only the woman should pay attention to her health, because she will give birth to the baby. But it's not like that. Often conception does not occur due to male sexual dysfunction. In addition, 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, kidneys in the embryonic stage.
3. Vitamin C. Promotes iron absorption, provides stable genetic information.
4. Vitamin F (Omega 3, 6, 9). Facilitates the process of conception 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 full formation, increase in quantity, increase in motility of gametes and improvement in the quality of spermatozoa, 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 give birth to a healthy baby. Remember that the development and well-being of the unborn child depends on the spouses.

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

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 sperm and the complete absorption of protein.

Thus, until the age of 40, the male body is aimed at maintaining the health of the reproductive system. In older age, the quality of assimilation of the 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, maintains 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 nutritional supplements that contain lipoic acid (vitamin N). Natural sources of the nutrient: milk, rice, cabbage, beef and liver. The daily requirement for men who lead a moderate lifestyle is 30 milligrams of lipoic acid. For athletes over 40 who perform endurance exercises, the consumption rate should increase 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 turn gray and fall out, bald spots form, bones become fragile and the number of fractures increases.

To maintain a man's health, it is recommended to consume the freshest possible, ecologically clean foods and vegetables every day. Avoid fried and smoked foods, ketchups, mayonnaise, store-bought juices, confectionery and canned goods. Prepare dishes properly, in "gentle" 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 colonize 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 damaged. Based on the clinical history, the doctor selects a complex of drugs that combine targeted 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 must be abandoned.

After 60 years, metabolic processes in men 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 a delay 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 the increase in the amount of inorganic substances in the bones. Bearing joints (ankle, knee, hip joint) wear out, the amount of intra-articular fluid decreases, the ligaments become less elastic. If during this period food or food supplements containing calcium are not consumed additionally, the probability of fractures increases 2-5 times, osteoporosis and spondylosis appear.
3. Absorption of vitamins and minerals worsens. In order to stimulate the regulation of oxidative processes, the need for ascorbic, pantothenic acid, rutin, beta-carotene, tocopherol, thiamine, riboflavin, pyridoxine, cyanocobalamin increases.
4. The upper layers of the skin thin, pigment spots form, the dermis becomes dry and wrinkled.
5. There is a redistribution of fat (the chest and lower part of the face sag, the abdomen increases), muscle tone decreases.
6. Visual acuity decreases, age-related farsightedness appears, the following changes are possible: increased intraocular pressure, development of lens opacity.
7. Sense organs suffer: taste, smell and hearing weaken, tinnitus 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 in men, an increase in the prostate is observed, from 55 to 65 the potency physiologically decreases. Age-related changes are accompanied by an increase in body weight and a decrease in muscle strength. This period is called "male menopause".
10. The activity of the thyroid gland decreases. As a result, cholesterol levels rise, basal metabolism decreases, and physical and psychological weakness occurs.
11. Susceptibility to infectious diseases increases, a tendency to diabetes mellitus, atherosclerosis, tumor processes and senile decline of intelligence appears.
12. The functioning of the stomach and pancreas deteriorates, intestinal motility slows down, which leads to constipation.
13. Sphincter and pelvic muscle tone (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 tract, since 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 containing 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 bone and tooth tissue;
• Group 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 work of the nervous and cardiovascular system;
• iron - necessary for normal levels of hemoglobin in the blood;
• chromium – prevents the formation of cholesterol plaques;
• honey - has an anti-inflammatory and antiseptic effect.

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 medicine 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

Lifestyle and Habits 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 nuts, almonds, pistachios), grains and legumes (brown rice, wheat, barley, oats, white beans), dairy andfish products (low-fat cheeses, cottage cheese, salmon, tuna, mackerel, sardines). Drink soothing thyme, lemon balm, and chamomile tea before bed.
3. Stay physically active. Exercising reduces cholesterol, blood sugar, blood pressure and excess weight. Men over 60 are recommended 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 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, salty, spicy foods from the menu. Eat meat once a day (prefer poultry).
6. Keep your heart strong. 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. Protect 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 in men over 60 is 9-10 hours.
11. Regularly conduct 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 needs to be replenished.

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 strong half of humanity. With a sufficient amount of nutrients in the body, it is possible to strengthen the prevention of deterioration of potency, baldness, dementia, reduced immunity and work capacity.

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 multivitamins 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 reliable friendly family, a balanced diet, favorite work and an active lifestyle (without stress).