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, bad ecology leads to depletion of nutrients in the body. As a result, after 35 years, a man begins to lose shape, 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 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 set of vitamins, just in different proportions. Due to developed muscles, a 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 macro elements from food. But in this case, you need to eat more than two and a half kilograms of meat daily (B1, PP, B6), sea fish (D, iodine), freshly picked apples (C), blackcurrants (C), red peppers (C), one kilogram of cottage cheese(calcium), half a kilo of fresh salad 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 foods to modern people. And regular snacking in a hurry, stress and overtime completely undermine a man's health. Vitamin and mineral complexes will help replenish nutritional deficiencies.

Consider lifestyle and age

The male body's need for vitamins and minerals increases when doing heavy physical work, active sports and after 40 years. Maintaining health and well-being based solely 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 testosterone production, it is worth buying medicine that contains a daily dose of selenium and vitamin E.

Before buying a vitamin-mineral complex, it is important to be aware of the product's expiry date. 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 look at which nutrients are most important in a man's life. The daily requirement 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 for vitamins, macro- and micro-elements"

Name	Average daily requirement, milligrams
Vitamins
Retinol (A)	1
Thiamin (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
Chrome	0. 06
Molybdenum	0. 08

The need for vitamins increases with:

• intense training (especially during the period of muscle mass increase);
• perform heavy physical work;
• decreased strength;
• pregnancy planning;
• reaches 40 years or more;
• baldness;
• weakened immunity;
• hypo and vitamin deficiency;
• diseases of the digestive tract, when the process of absorption of nutrients in the stomach/intestine is disturbed;
• stress;
• increased mental work;
• insufficient irradiation;
• 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 quickly begins to break down all nutrients. If he lacks some element to replenish his strength, a man's health deteriorates, his performance decreases, his sleep is disturbed, his resistance to adverse environmental factors (infection, poisoning, heat, cold) decreases, and there is an imbalance in hormonal activityand internal secretion 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 woman, also in the intimate sphere. However, the genitals do not always obey the desire; this is due to a decrease in strength. 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 strain, overexertion and lack of sleep. Constantly reduced strength is a consequence of leading a sedentary lifestyle, inflammatory diseases of the genital area (prostatitis, urethritis), unbalanced nutrition, use of narcotic substances and tobacco substances.

To restore an erection, a complex effect on the body is required: medicine, advice from a psychologist, a correct daily routine (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 strength:

1. Ascorbic acid (vitamin C). Improves the permeability of blood vessels, making them more elastic. This is important to fill the tissues of the penis with blood. In addition, vitamin C prevents the formation of carcinogenic substances that cause prostate diseases, improves the production of hormones and is involved in hematopoiesis.
2. Cholecalciferol (D). Stimulates the production of testosterone, which increases strength 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 causes accumulation of fat.
4. B vitamins Increase testosterone synthesis, restore energy metabolism, protect the liver, improve the function 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 strength 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 function of the genitals and is involved in the synthesis of testosterone.

You can get a dose of vitamins, micro and macro elements to improve strength in two ways: with food or vitamin complexes, dietary supplements.

In the first case, you must include in your daily diet:

• tomatoes, corn, shellfish, rye bread (selenium);
• herring, shrimp, nuts, 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, you should pay attention to multivitamin complexes for men. They contain the necessary nutrients for representatives of the stronger half of humanity, which increase sexual desire, increase strength, improve gamete mobility, sperm quality and slow down the aging process.

Vitamins when planning pregnancy

Not only the mother, but both parents must take care of the child'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 child.

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

Doctors recommend 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 health problems, make sure you get treatment.

At the time of pregnancy planning, 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 only the woman during the preparation period should pay attention to her health, because she will carry the child. However, it is not. Often, conception does not occur due to male sexual dysfunction. In addition, health problems are transferred to the child 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. Saturates the blood with oxygen, participates in the development of the child'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 fetal stage.
3. Vitamin C. Promotes the absorption of iron, 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, it is recommended to take vitamin complexes containing zinc and selenium for full formation, increase the amount, increase the mobility of germ cells and improve sperm quality, which promotes conception.

Now you know which vitamins, macro- and micro-elements men need to pay attention to in order to get pregnant 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 beneficial 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, mental activity, physical activity, well-being and energy of the 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 most important 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. At an older age, the quality of the 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 also consume foods or 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 endurance training, the consumption rate 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, 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 increases.

To maintain a man's health, it is recommended to consume the freshest, most environmentally friendly foods and vegetables every day. Avoid fried and smoked food, ketchup, mayonnaise, juice, confectionery and canned goods. Prepare dishes correctly in a "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 populate the gastrointestinal tract with beneficial bacteria, which improve the absorption of vitamins and increase the tone of the body.

The choice of nutrients depends on which internal organs and systems are weakened. Based on the clinical history, the doctor selects a complex of drugs that combines 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, testosterone levels decrease, 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 proteins 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 perkg 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. 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 further consume foods or dietary supplements containing calcium, the probability of fracture increases by 2-5 times, osteoporosis and spondylosis occur.
3. The absorption of vitamins and minerals deteriorates. To stimulate the regulation of oxidation processes, the need for ascorbic acid, pantothenic acid, rutin, beta-carotene, tocopherol, thiamin, riboflavin, pyridoxine, cyanocobalamin increases.
4. The upper layers of the skin become thinner, pigment spots form and the dermis becomes dry and wrinkled.
5. There is a redistribution of fat (the chest and the lower part of the face droop, the stomach enlarges) and muscle tone decreases.
6. Visual acuity decreases, age-related farsightedness appears, the following changes are possible: increased intraocular pressure, development of lens opacity.
7. The sensory organs suffer: taste, smell and hearing are impaired and tinnitus occurs.
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 of age, strength declines physiologically. Age-related changes are accompanied by an increase in body weight and a weakening of muscle strength. This period is referred to as "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 mental weakness appears.
11. Susceptibility to infectious diseases increases, a tendency to diabetes mellitus, atherosclerosis, tumor processes and senile decline in intelligence appear.
12. The function 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 the contractility of the bladder decrease. In older men, prostate adenomas often form around the urinary tract.

After 60 years, among the strong half of humanity, iron deficiency anemia develops, which is especially acute if there are diseases of the digestive tract, since the absorption of iron from food decreases.

What vitamins do aging men need?

To prolong youth and slow down destructive changes in the body, the diet should always include foods 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 bones and tooth 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 – supports 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 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

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 abnormalities are detected, contact a doctor for a medical examination.
2. Watch your diet. Eat only fresh food. The 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 products (lowcontent) -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 obesity. Men over 60 are recommended for moderate physical activity that can be carried out for a long time: cycling, swimming, jogging, tennis.
4. Don't forget your personal life. A man over 60 should not neglect his sex life. At this age, the most important thing is regularity, regularity and consistency.
5. Watch your weight. To maintain normal body weight, exclude fatty, fried, smoked food, sweets, flour products, salty, spicy food 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 eat too much, do not abuse alcohol, do not exercise to the point of 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, go in the fresh air after dinner, air out the room before you rest. The sleep duration for men over 60 is 9-10 hours.
11. Take vitamin therapy courses regularly 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 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 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 strength, baldness, dementia, reduced immunity and performance.

Due to the poor mineral composition of the soil, plant products contain insufficient nutrients. Therefore, you should pay attention to vitamin preparations to meet your daily nutritional needs. The main condition is to choose the right complex.

Men's multivitamin preparations differ in spectrum of effect (for conception, strength, 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).