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 strength decreases.

To restore strength, it is recommended to pay attention to vitamin-mineral complexes and a diet in which healthy foods should prevail (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 groups of vitamins, just in different proportions. Due to the developed muscles, large body structure 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 should 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), 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, ketchup, mayonnaise - these are food products familiar to modern people. And regular eating in a hurry, stress and overwork completely damage a man's health. Vitamin and mineral complexes will help fill nutrient deficiencies.

Consider lifestyle and age

The male body's need for vitamins and minerals increases when performing 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 medicines 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 forbidden to buy expired nutritional supplements. The packaging must be intact, without visible damage. In addition, 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 most important in a man's life. The daily requirement is important for representatives of the strongest half of humanity in the period from 20 to 40 years.

Table no. 1 "Daily requirements 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
magnesia	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 increasing muscle mass);
• performing heavy physical work;
• reduced potency;
• pregnancy planning;
• turning 40 years of age or older;
• baldness;
• weakened immunity;
• lack of hypo- and vitamins;
• diseases of the digestive tract, when the process of absorption of nutrients in the stomach/intestine is interrupted;
• stress;
• increased mental work;
• insufficient insulation;
• 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 to maintain vitality, it begins to quickly break down all the nutrients. If he lacks one or another element to replenish 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 wife, including in the intimate sphere. However, the genitals do not always obey the desire; this is due to a drop in power. 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 heavy alcohol intoxication, stress, depression, nervous strain, overwork and lack of sleep. The constant decrease in potency is a consequence of a sedentary lifestyle, inflammatory diseases of the genital area (prostatitis, urethritis), unbalanced diet, use of narcotic substances and smoking.

To restore an erection, a complex effect on the body is required: medications, advice from a psychologist, a correct 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 tissues with blood. In addition, vitamin C prevents the formation of carcinogens that cause prostate disease, improves hormone production and is involved 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, increases libido. Lack of tocopherol in a man's body causes muscle weakness, indifference to sex, reduces the number of red blood cells and provokes the accumulation of fat.
4. Vitamins B. Increase the synthesis of testosterone, restore energy metabolism, protect the liver, improve the functioning of the heart and nervous system.
5. Zinc. This is the building block for testosterone. Without this trace element, the sex hormone molecule is not formed. As a result, there is an addiction - there is no zinc, testosterone is not produced, 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 dealing with 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 strength 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 gamete mobility, sperm quality and slow down the aging process.

Vitamins during pregnancy planning

Not only the mother, but both parents should take care of the baby's health before conception. Planning 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 starting preparations 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 discover any health problems, be sure to get treatment.

At the stage of pregnancy planning, future parents should take vitamins in order 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 give birth to the child. However, this is not the case. 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 dosage a man should take when planning a pregnancy is determined by the doctor.

What you should 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 damaged 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 sperm.
5. Vitamin E. Fights radicals formed in the male body and has a protective effect on cells.

In addition, for complete formation, increase in quantity, increase in gamete mobility 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 conceive and give birth to a healthy child. Remember, the development and well-being of the unborn child depends on the spouses.

Vitamin therapy for women and men is a mandatory procedure for saturating the body with all the useful 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, the mental activity, physical activity, well-being and energy of the representatives of the strongest half of humanity begin to completely depend on how responsible and attentive they are to their health. In youth, the body needs a basic complex of vitamins, the main ones 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 appearance of chronic diseases is created, 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 nutrients: milk, rice, cabbage, beef and liver. The daily requirement for men leading a moderate lifestyle is 30 milligrams of lipoic acid. For athletes over 40 who perform endurance exercises, the rate of 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 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 fragile and the number of fractures increases.

To maintain a man's health, it is recommended to consume the freshest, environmentally friendly foods and greens every day. Avoid fried and smoked foods, ketchup, mayonnaise, store-bought juices, sweets and canned goods. Prepare the dishes correctly, in a "gentle" way: 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 populate the gastrointestinal tract with beneficial bacteria, which improve the absorption of vitamins and increase body tone.

The choice of nutrients depends on the damaged internal organs and systems. 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 should be abandoned.

After 60 years, men's metabolic processes slow down, the level of testosterone decreases, which causes osteoporosis, prostate and heart diseases.

Age-related changes in an aging body:

1. The need for carbohydrates (from 340 grams to 290 grams) and protein decreases due to a slowdown 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. 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 consume additional foods or food supplements containing calcium, the likelihood of fractures increases by 2-5 times, osteoporosis and spondylosis appear.
3. Absorption of vitamins and minerals worsens. 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, pigment spots are created and the dermis becomes dry and wrinkled.
5. There is a redistribution of fat (chest and lower face decrease, abdomen increases) and muscle tone decreases.
6. Visual acuity decreases, age-related farsightedness appears, the following changes are possible: increased intraocular pressure, development of lens darkness.
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 developing depression increases.
9. Reproductive function fades. In the period from 50 to 55 years, an enlargement of the prostate is observed in men, from 55 to 65 years, the strength physiologically decreases. Age-related changes are associated with an increase in body weight and a 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 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 of intelligence appears.
12. The functioning of the stomach and pancreas deteriorates, intestinal motility slows down, which leads to constipation.
13. The tone of the sphincter and pelvic muscles (urinary incontinence) and bladder contractility decreases. 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?

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;
• 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 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 system;
• iron – necessary for normal levels of hemoglobin 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 better to take medications in spring and winter, when the body is weakened and has an increased need for nutrients.

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

Lifestyle tips 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. Best foods for older men: fruits, vegetables, berries (all), nuts (walnuts, brazil, almonds, pistachios), whole grains and legumes (brown rice, wheat, barley, oats, white beans), dairy andfish products (low-fat cheeses, 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 weight. Men over 60 are recommended for a moderate physical activity that can be performed for a long time: cycling, swimming, running, tennis.
4. Do not 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 foods, sweets, 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 the point of exhaustion.
7. Monitor 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, air the room before resting. The duration of sleep for men over 60 years old is 9-10 hours.
11. Take courses of vitamin therapy regularly 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 requires its replenishment.

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 organs and internal systems of the strongest half of humanity. With a sufficient supply of nutrients in the body, it is possible to strengthen the prevention of deterioration of strength, 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 reliable friendly family, a balanced diet, a favorite job and an active (stress-free) lifestyle.