Vitamins for men: dosage and use

Vitamins for men – organic substances that support the strength and vitality of a strong half of mankind. The modern pace of life, unhealthy diet, frequent stress, poor environment leads to the depletion of nutrients in the body. As a result, after 35 years, the man suddenly starts to lose its shape, weakening the immune system, reduce the power.

vitamin power

Recuperation, it is recommended to pay attention to vitamin and mineral supplements and diet, which should manage healthy foods (vegetables, fruits, vegetables, cereals, dairy products).

Characteristics of the selected supplements for men

In fact, the weak and the strong half of mankind feel healthy, full of vitality, we need the same vitamin complexes, but in different proportions. It has well-developed muscles, a big frame, strong physical exertion in the male body needs to get larger amounts of nutrients than women.

In theory, to get the necessary vitamins, micro - and macro-food. However, in this case to eat more than two and a half pounds of meat (B1, PP, B6), marine fish (D, iodine), fresh apples (C), Cassis (C), red pepper (S), a kilo of cheese (calcium), half a kilo of fresh salad leaves (B9, carotene) and drink two liters of milk (B2, B12), which is problematic. Today is so eat right.

Fried, fatty, preservatives, flavor enhancers, ketchup, mayonnaise is a common food of the modern man. And regular snacks in a hurry, stress, overwork undermine the health of men. To fill the shortage of nutrients can help vitamin-mineral complexes.

Selection criteria:

  1. Composition. Before you buy supplements read the label. Synthetic drugs, a daily dose of nutrients may cover 50% to 100% of the needs of the body. If every day menu includes milk products, fresh vegetables, fruits it is advisable to buy a vitamin complexes, which include at least half or a majority (80 %) of the daily dose of nutrients. After the unbalanced diet to give preference to the compositions, which covers 100% of the daily requirement of nutrients. However, such drugs are much more expensive. Don't be afraid to overdose. Excess vitamins are removed from the body naturally.
  2. Consider the lifestyle and age. Needed male body vitamins and minerals to grow, when to perform heavy physical work, active sports, after 40 years. To maintain the health and well-being, rests only in a healthy diet is very difficult.
  3. Iron you don't need to. Unlike women, the mineral in large quantities (more than 10 milligrams per day) is harmful, it causes tremors that worsen the cardiovascular system, increases the risk of myocardial infarction. Therefore, choose dietary supplements that contain low amounts of iron.
  4. More testosterone. According to experts, hormone in the male body under the influence of selenium, vitamin E and increases the reproductive function, prevent the development of prostate problems, improves sperm quality, help give birth to healthy offspring. "Activation" of testosterone production to buy drugs, which contain the daily dose of selenium and vitamin E

Before buying a vitamin-mineral complex pay attention to the shelf life of the product. Do not buy outdated food additives. Be sure to look at packaging complex, it must be intact (no visible damage). In addition, in order to avoid buying fakes ensure that the instructions specified the country of origin, the official importer (if any) contact telephone number.

vitamins in foods

Vitamins for men

Think about what nutrients have the greatest value in human life. The daily requirement is the importance of representatives of a strong half of mankind during the period between 20 to 40 years.

Table No. 1 "the Daily requirement of the body men vitamins, macro-and trace elements"
NameThe average daily need 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 (Vitamin B12)0,0022
Ascorbic Acid (C)100
Calciferol (D)0,01
Tocopherol (E)18
Phylloquinone (K)0,065
Biotin (H)0,1
Essential fatty acids (F)1000
Routine (R)150
Nicotinic acid (PP)25
Macro
Calcium1000
Phosphorus700
Magnesium350
Sodium550
Potassium2000
Trace elements
Iron10
Iodine0,20
Fluoride3,8
Zinc15
Selenium0,065
Copper1,5
Manganese4
Chrome0,06
Molybdenum0,08

The need for vitamins is growing:

  • intense sports (especially during muscle mass);
  • perform heavy physical labor;
  • decreased power;
  • planning for pregnancy;
  • 40 years of age and more;
  • hair loss;
  • the weakening of the immune system;
  • Hypo - and avitaminosis;
  • diseases of the gastrointestinal tract, when disturbed absorption of nutrients in the stomach/intestine;
  • stress;
  • improve mental work;
  • the lack of solar radiation;
  • burns, trauma;
  • infectious, purulent-inflammatory diseases;
  • after surgery;
  • monotonous, unbalanced diet;
  • alcohol abuse;
  • Smoking;
  • chronic fatigue syndrome.

In these cases, the human body is under stress and maintain vitality, it begins to break down all the nutrients with cosmic speed. If credited to him is not enough of a particular element, man health deterioration, reduced performance, disturbed sleep, reduced resistance to adverse environmental factors (infection, poisoning, heat, cold), there is an imbalance of the hormonal activity, the function of internal secretion. A significant deficit of developing diseases: scurvy, rickets and osteoporosis, pellagra, beriberi.

Vitamin power

power

Every man wants to be the best of their women, therefore, carefully examines the intimate life "on the shelves". However, the genitals do not always comply with the request, the reason for this reduce the efficacy. This problem men face different ages: young, Adult, elderly.

The reasons for a reduction in potency depending on the nature of sexual dysfunction. Temporary disruption, usually caused by extreme intoxication, stress, depression, nervous stress, overwork, lack of sleep. Constantly reduced power is the result of making lack of exercise, diseases of the reproductive system (prostatitis, urethritis), unbalanced diet, use of drugs, tobacco, substances.

Restore erection requires a complex effect on the body: medications, psychological counseling, proper daily routine (work-rest), massage, exercises.

Remember, the key to sexual health for men is still an active lifestyle and proper nutrition.

Vitamins and minerals increase the power:

  1. Ascorbic Acid (C). Improves patency of blood vessels, which makes them more flexible. It is important that the tissue filling the penis with blood. In addition, vitamin C prevents the formation of carcinogenic diseases of the prostate, improves the production of hormones involved in hematopoiesis.
  2. Cholecalciferol (D). Stimulates the production of testosterone, which increases the potency, libido.
  3. Tocopherol (E). This is the most essential vitamin for guys. He is involved in the formation of sperm, enhances libido. Lack of tocopherol in the male body causes muscle weakness, indifference to sex, reduced the number of erythrocytes provoked the accumulation of fat.
  4. B-vitamins Increase testosterone synthesis, reduced energy metabolism, protect the liver, improve the heart, the nervous system.
  5. Zinc. The building blocks of testosterone. Without this trace mineral molecular sex hormones are created. The result can be traced to dependence – is not zinc, o is produced by the testosterone deficiency of potency and libido. Trace elements improve sperm motility and increase the chances of conception.
  6. Selenium. Increases semen quality, which is especially important for men who infertility treatment. Selenium regulates the sex organs, involved in the synthesis of testosterone.

Get a dose of vitamins, micro - and macro-improve power in two ways: food or vitamin complexes, nutritional supplements.

Vitamins when planning pregnancy

The health of the crumbs need to take care not only of the mother, and both parents before conception. Pregnancy planning is an important task, which reflects all. The man responsible for X-chromosome that determines the sex of the baby.

The physical state of the father depends on 50% health, Chad.

Start preparing to conceive, doctors recommend at least six months before the expected date. During this period, both spouses must undergo a medical examination, give up bad habits, to normalize their eating. After the detection of health problems is forced to take care of.

The planning stage of pregnancy, future parents should take vitamins, in order not to deprive the child's body of nutrients.

Why drink nutrients a man?

Many spouses mistakenly believe that the "pre" period to focus on your health should only be a woman, because she carries the baby. But it is not. Often the perception is due to the sexual dysfunction in men. In addition, the pathology of the health of the father transferred to little crumbs.

What vitamins and what dosage to drink the man when planning a pregnancy, to determine the doctor.

What to pay attention?

  1. Vitamin B9. Oxygenates the blood, involved in making the nervous system of the baby, reduce the defective sperm, contain the wrong number of chromosomes.
  2. Vitamin A affects the formation of bones, eyes, lungs, heart, kidney in the embryonic stage.
  3. Vitamin C Promotes the absorption of iron, provides a stable genetic information.
  4. Vitamin F (Omega-3, 6, 9). To facilitate the process of conception, it is necessary to the maturation of healthy sperm cells.
  5. Vitamin E Fights against radicals formed in the male body, has a protective effect on the cells.
vitamins

In addition, the end of the formation, the amount of growth, increasing the mobility of the germ cell and to improve the quality of sperm, which contributes to the perception, it is recommended to take vitamin complexes, which contain zinc and selenium.

26.09.2018