Vitamins for men

Vitamins for men are organic substances that support the strength and vitality of the strong half of humanity. The modern pace of life, poor nutrition, frequent stress, bad 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 predominate (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 and intense physical activity, the male body needs more nutrients than the female body.

In theory, you can get the necessary vitamins, micro- and macro-elements from food. However, 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 cut apples (C), black currants (C), red peppers (C), a kilo of cottage cheese (calcium), half a kilo 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 familiar food products for modern people. And regular snacking in a hurry, stress and overwork completely undermine a man's health. Vitamin and mineral complexes will help to replenish nutrient deficiencies.

Consider lifestyle and age

The needs of the male body for vitamins and minerals increase during heavy physical work, active sports and after 40 years. Maintaining health and wellness 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. It 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 forbidden to buy expired nutritional supplements. The packaging must be intact, without visible damage. Additionally, to avoid buying a counterfeit, make sure the instructions state the country of origin, 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 relevant for representatives of the strongest half of humanity in the period from 20 to 40 years.

Table No. 1 "Daily needs 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
Microelements
Iron	10
Iodine	0, 20
Fluorine	3. 8
Zinc	15
Selenium	0. 065
Copper	1. 5
Manganese	4
Chromium	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 power;
• pregnancy planning;
• turning 40 years of age 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 sunlight.
• 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 pressure and, in order to maintain vitality, it begins to rapidly break down all nutrients. If he lacks one or the other element to replenish his strength, the man's health deteriorates, his performance decreases, his sleep is disturbed, his resistance to adverse environmental factors (pollution, intoxication, heat, cold) decreases andthere is an imbalance in hormonal activity and internal secretion function. With significant deficiency diseases develop: scurvy, rickets and osteoporosis, pellagra, beri-beri.

Vitamins for strength

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 decrease in potency. Men face this problem at different ages: young, mature, old.

The reasons for reduced potency depend on the nature of the sexual dysfunction. A temporary disorder is usually caused by severe alcohol poisoning, stress, depression, nervous strain, overwork and lack of sleep. Constantly reduced potency is a consequence of sedentary life, inflammatory diseases of the genital area (prostatitis, urethritis), unbalanced diet, use of drugs and tobacco substances.

To restore an erection, a complex effect on the body is required: drugs, advice from a psychologist, proper 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 carcinogenic substances 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). It participates in the formation of sperm, 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 causes the accumulation of fat.
4. Vitamins B. They increase testosterone synthesis, 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 a dependence - there is no zinc, no testosterone is produced, there is no potency and sexual desire. The trace element enhances sperm motility, prevents the development of prostatitis and increases the chance of conception.
6. Selenium. It improves sperm quality, which is especially important for men treating infertility. Selenium regulates the function of the reproductive organs and participates 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, 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 onions, 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 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 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 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, be sure to get treatment.

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

Why should a man drink nutrients?

Many husbands mistakenly believe that during the preparation period only the woman should take care of her health, because she will give birth to the baby. However, it is not. 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 watch out for:

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. 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 needed for the maturation of healthy sperm.
5. Vitamin E. Fights the radicals that form in the male body and has a protective effect on the cells.

In addition, for the complete formation, increase in quantity, enhancement of gamete mobility and improvement of 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 baby. 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 beneficial vitamins and minerals necessary for the full formation of the fetus and the birth of a strong, 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 stronger half of humanity begin to completely depend 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 aims to maintain the health of the reproductive system. In 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, the immune system 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 nutrients: milk, rice, cabbage, beef and liver. The daily requirement for men who follow a measured lifestyle is 30 milligrams of lipoic acid. For athletes over 40 who perform endurance exercises, 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 liver diseases and cirrhosis.

After 50 years, the risk of developing heart disease and prostate adenoma increases, enzyme systems wear out, the immune system weakens, hair begins to gray and fall out, bald patches form, bones become brittle and the number of fractures increases.

To maintain a man's health, it is recommended to consume as much fresh, more environmentally friendly food and greens as possible every day. Avoid fried and smoked foods, ketchup, mayonnaise, store-bought juices, confectionery and canned goods. Prepare dishes correctly, in "soft" 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 cultures of probiotics. They fill the gastrointestinal tract with beneficial bacteria, which improve vitamin absorption and increase body tone.

The choice of nutrients depends on the internal organs and systems that have been damaged. Based on the clinical history, the doctor selects a complex of drugs that combine targeted vitamins and general strengthening factors.

Vitamins for older men

Aging of the body is a natural process that cannot be avoided. However, it can be slowed down with proper diet and a healthy lifestyle.

Bad habits (smoking, excessive drinking, 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 is reduced due to the slowing down of 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. 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 consume additional foods or dietary supplements containing calcium, the probability of fractures increases by 2-5 times, osteoporosis and spondylosis occur.
3. Absorption of vitamins and minerals worsens. To stimulate the regulation of oxidation processes, the need for ascorbic, pantothenic acid, rutin, beta-carotene, tocopherol, thiamine, 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 lower part of the face fall, the abdomen grows) and muscle tone decreases.
6. Visual acuity decreases, age-related hypermetropia appears, the following changes are possible: increased intraocular pressure, development of lens opacity.
7. Sensory 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 background. the likelihood of developing depression increases.
9. Reproductive function weakens. In the period from 50 to 55 years, enlargement of the prostate is observed in men; from 55 to 65 years, the potency decreases normally. Age-related changes are accompanied by an increase in body weight and weakening of muscle strength. This period is referred to as 'male menopause'.
10. The activity of the thyroid gland decreases. As a result, cholesterol levels increase, basal metabolic rate decreases, and physical and psychological weakness occurs.
11. Susceptibility to infectious diseases increases, a tendency to diabetes mellitus, atherosclerosis, tumor processes and senile decline in intelligence appears.
12. The function 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 are reduced. In older men, prostate adenoma often forms 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 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 men.
• beta-carotene (A) - prevents the development of eye 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 function, neutralize the effects of psycho-emotional stress.
• iodine - nourishes the thyroid gland.
• potassium, calcium, magnesium – support the functioning of the nervous and cardiovascular systems.
• iron – essential for normal blood hemoglobin levels.
• Chromium - prevents the formation of cholesterol plaques.
• copper – 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 medication 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 seniors: fruits, vegetables, berries (all), nuts (walnuts, Brazil, almonds, pistachios), grains and legumes (brown rice, wheat, barley, oats, white beans), dairy and fish products(low-fat cheeses, cottage cheese, salmon, tuna, mackerel, sardines). Before bed, drink a relaxing tea of 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 activity that can be carried out 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 normal body weight, exclude fatty, fried, smoked, sweet, flour products, salty, 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 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, air the room before resting. Sleep duration for men over 60 is 9-10 hours.
11. Take vitamin therapy classes regularly twice a year.
12. Drink at least 2. 5 liters of raw (filtered) water a day. The aging body loses approximately 1–1. 5 liters of fluid per day every day and requires 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 internal organs and systems of the stronger half of humanity. With an adequate supply of nutrients to the body, it is possible to enhance 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, to meet your daily nutrient needs, you should pay attention to vitamin preparations. The main condition is to choose the right group.

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