Vitamins for men

Vitamins for men are organic substances that support the strength and vitality of the strong half of humanity. Modern lifestyle, poor nutrition, constant stress, poor ecology lead to depletion of nutrients in the body. As a result, after 35 years, a man begins to seriously lose shape, his immunity declines, and his fertility decreases.

To restore strength, attention should be paid to vitamin-mineral complexes and a diet in which healthy foods prevail (vegetables, fruits, herbs, cereals, dairy products).

Characteristics of choosing nutritional supplements for men

For men and women to feel healthy and vibrant, they need the same sets of vitamins, just in different proportions. Due to developed muscles, large physique and intense physical activity, the male body needs more nutrients than the female body.

Theoretically, you can get the necessary vitamins, trace and macro elements from food. However, in this case, you need to eat more than two and a half kilograms of meat per day (B1, PP, B6), sea fish (D, iodine), freshly picked apples (C), black grapes (C), red seedspepper (C), a kilogram of cheese (calcium), half a kilogram of fresh lettuce leaves (B9, carotene) and drink two liters of milk (B2, B12), this is unrealistic.

Fried foods, greasy foods, preservatives, flavor enhancers, ketchup, mayonnaise - these are food products familiar to modern people. And frequent hasty snacking, stress and overwork will completely undermine men'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 performing heavy work, active sports and after 40 years of age. Maintaining health and happiness based solely on a healthy diet is very difficult.

More testosterone

According to experts, this hormone is produced by the male body under the influence of selenium and vitamin E; Improves reproductive function, prevents prostate diseases, improves sperm quality and promotes the ability to conceive healthy children. To activate testosterone production, you should purchase pills containing selenium and vitamin E daily.

Before purchasing a vitamin-mineral complex, it is important to pay attention to the expiration date of the product. It is strictly forbidden to buy nutritional supplements that have expired. Packaging must be intact and not visibly damaged. Additionally, to avoid buying counterfeit goods, make sure the instructions clearly state the country of origin, official importer (if applicable) and contact phone number.

Vitamins for men

Let's see which nutrients are most important in a man's life. Daily requirements are suitable for representatives of the stronger half of humanity for a period of 20 to 40 years.

Table number 1 "Daily needs of the male body for vitamins, macro and micro elements"

Name	Average daily requirement, milligrams
Vitamin
Retinol (A)	first
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	ten
Iodine	0, 20
Flo	3, 8
zinc	15
Selenium	0. 065
Copper	1, 5
Manganese	4
chromium	0. 06
Molybdenum	0. 08

Vitamin needs increase when:

• intense exercise (especially during the period of increasing muscle mass);
• hard manual labor;
• decreased potency;
• pregnancy planning;
• reach 40 years of age or older;
• bald;
• weakened immunity;
• vitamin deficiency and hypoglycemia;
• gastrointestinal diseases, when the absorption of nutrients in the stomach/intestines is disrupted;
• emphasize;
• enhance mental work;
• not enough sunlight;
• burns, injuries;
• infectious diseases, purulent inflammation;
• after the activity;
• monotonous, unbalanced diet;
• alcohol abuse;
• smoke;
• Chronic fatigue syndrome.

In these cases, the human body is stressed and in order to maintain vitality, the human body begins to rapidly decompose all nutrients. If one element or another is lacking to supplement strength, human health will decline, work performance will decrease, sleep will be disturbed, and the ability to withstand adverse environmental factors will be impaired. (infection, poisoning, heat, cold) decrease and hormonal imbalance. internal excretory activity and function. With a significant deficiency, diseases develop: scurvy, rickets and osteoporosis, mycosis, 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 reduced potency. Men face this problem at different ages: young, mature, old.

The cause of reduced potency depends on the nature of the sexual dysfunction. Temporary disorders are often caused by severe alcohol intoxication, stress, depression, nervous tension, overwork and lack of sleep. Continuously reduced potency is a consequence of a sedentary lifestyle, inflammatory diseases of the genital area (prostatitis, urethritis), unbalanced nutrition, use of narcotics and tobacco.

To restore erection, a complex influence on the body is required: medication, advice from a psychologist, correct daily routine (work breaks), massage, exercise.

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

Vitamins and minerals to increase potency:

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 also prevents the formation of carcinogens that cause prostate disease, improves hormone production and participates in hematopoiesis.
2. Cholecalciferol (D). Stimulates testosterone production, increasing potency and libido.
3. Tocopherol (E). Participates in the process of sperm formation, enhances sexual desire. A lack of tocopherol in the male body will cause muscle weakness, sexual indifference, reduced red blood cell count and fat accumulation.
4. Vitamin B. Increases testosterone synthesis, restores energy metabolism, protects the liver, improves the function of the heart and nervous system.
5. Zinc. This is the building block for testosterone. Without this trace element, sex hormone molecules would not be formed. As a result, dependence appears - no zinc, no testosterone production, no potency and sexual desire. Trace elements help enhance sperm motility, prevent the development of prostatitis and increase fertility.
6. Selenium. Improve sperm quality, which is especially important for men undergoing infertility treatment. Selenium regulates the activity of genital organs and participates in the synthesis of testosterone.

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

In the first case, include in your daily diet:

• tomatoes, corn, seafood, rye bread (selenium);
• herring, shrimp, nuts, salmon, perch, salmon, garlic, egg yolks (zinc);
• chicken eggs, cheese, milk, cheese, fish oil (vitamin D);
• green onion, vegetable oil, egg yolk (vitamin E);
• citrus fruits, parsley, carrots, cabbage (vitamin C);
• carrots, nuts, fish, cottage 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 nutrients necessary for representatives of the stronger half of humanity, help increase sexual desire, increase potency, improve gamete mobility, sperm quality and slow downaging process.

Vitamins when planning pregnancy

Not only the mother but also the father and mother need to care about the baby's health before conception. Pregnancy planning is a responsible job that not everyone thinks about. The man is responsible for the X chromosome, which determines the sex of the fetus.

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

Doctors recommend starting to prepare for conception at least six months before the expected date. During this period, both spouses must have a health check-up, give up bad habits and normalize their diet. If you discover any health problems, be sure to get treatment.

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

Why should men take nutrients?

Many couples mistakenly believe that during the preparation period only the woman should pay attention to her health because she will give birth. However, it is not so. Usually, conception does not occur due to sexual dysfunction in men. In addition, health problems are passed on to children from the father.

What vitamins and dosages a man should take when planning a pregnancy are determined by his doctor.

Things to pay attention to:

1. Vitamin B9. 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, and kidneys in the embryonic stage.
3. Vitamin C. Promotes iron absorption, providing stable genetic information.
4. Vitamin F (Omega 3, 6, 9). Facilitates the conception process and is necessary for the maturation of healthy sperm.
5. Vitamin E. Fights free radicals formed in the male body and has a cell-protective effect.

In addition, for full formation, increased quantity, enhanced mobility of gametes and improved sperm quality, contributing to promoting conception, it is recommended to take a vitamin complex containing zinc and selenium.

Now you know what vitamins, macro and microelements men need to pay attention to in order to conceive and give birth to a healthy baby. Remember, the development and happiness of the fetus depends on the couple.

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 healthy child.

Vitamins for adult men

After passing the "40" mark, the mental activity, physical activity, health and energy of people representing the stronger half of humanity begin to completely depend on how responsible they are. responsible and pay attention to your own health. In youth, the body needs a basic vitamin complex, mainly A, B, E. These nutrients are responsible for the production of testosterone, the formation of healthy sperm and the complete absorption of proteins.

Therefore, until the age of 40, the male body is aimed at maintaining the health of the reproductive system. At older ages, the quality of absorption of necessary substances decreases, creating a tendency to manifest chronic diseases and reduced vision.

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).

Providing adequate amounts of this vitamin into the body will reduce the risk of heart disease, osteoporosis, and support male strength, immune function and vision.

People who abuse nicotine and want to lose body fat and build muscle mass should consume additional foods or supplements containing lipoic acid (vitamin N). Natural sources of nutrients: milk, rice, cabbage, beef and liver. The daily requirement for men with a moderate lifestyle is 30 milligrams of lipoic acid. For athletes over 40 years old performing endurance exercises, the intake rate should be increased to 150-450 milligrams, depending on the intensity of the workout.

In adulthood, smoking has a particularly strong effect on the liver, and lipoic acid begins to protect this organ, protecting it from the development of liver disease and cirrhosis.

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

To maintain men's health, it is recommended to consume the freshest, most environmentally friendly foods and vegetables possible every day. Avoid fried and smoked foods, ketchup, mayonnaise, store-bought juices, candy, and canned goods. Prepare the dish correctly, in the "gentle" mode: boil, bake in the oven.

After 50 years, the intestinal microflora partially loses its function, so at this age it is recommended to use complexes containing live probiotics. They create beneficial bacteria in the digestive tract, which improves vitamin absorption and increases the body's tone.

The choice of nutrients depends on which organs and internal systems are impaired. Based on the clinical history, the doctor selects a drug complex that combines targeted vitamins and general health enhancing substances.

Vitamins for the elderly

Body aging is an inevitable natural process. However, it can be slowed down with proper nutrition and a healthy lifestyle.

Bad habits (smoking, drinking too much alcoholic beverages, taking drugs) accelerate age-related changes in the body. Therefore, they should be abandoned.

After age 60, men's metabolism slows down, testosterone levels decrease, causing osteoporosis, prostate and cardiovascular diseases.

Age-related changes in the aging body:

1. The need for carbohydrates (from 340 grams to 290 grams) and proteins decreases due to the slowdown of the self-renewal process 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 cause of this phenomenon is due to the increased amount of inorganic substances in the bones. Weight-bearing joints (ankles, knees, hips) wear out, the amount of fluid in the joints decreases, and ligaments become less elastic. If during this period you do not consume additional foods or nutritional supplements containing calcium, the likelihood of bone fractures will increase 2–5 times, osteoporosis and spondylosis will appear.
3. Absorption of vitamins and minerals is impaired. To stimulate the regulation of oxidative processes, the need for ascorbic acid, pantothenic, 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 redistribution of fat (sagging breasts and lower part of the face, enlarged abdomen) and decreased muscle tone.
6. Visual acuity decreases, hyperopia appears with age, the following changes may occur: increased intraocular pressure, development of lens opacity.
7. Sensory organs are affected: taste, smell and hearing are weakened, tinnitus appears.
8. Decreased levels of neurotransmitters and neurons lead to an unstable psycho-emotional foundation; the likelihood of developing depression increases.
9. Reproductive function declines. Between the ages of 50 and 55, the prostate gland in men enlarges; from 55 to 65 years of age, physiological capacity decreases. Age-related changes are accompanied by an increase in body weight and weakening of muscle strength. This period is called "male menopause".
10. Thyroid activity decreases. As a result, cholesterol levels increase, basal metabolic rate decreases, physical and psychological weakness appears.
11. The likelihood of infectious diseases increases, there is a tendency to diabetes, atherosclerosis, tumor formation, and decline in intelligence due to old age.
12. The functioning of the stomach and pancreas deteriorates, intestinal motility slows, leading to constipation.
13. The tone of the sphincter and pelvic muscles (urinary incontinence) and the ability of the bladder to contract are reduced. In older men, prostate tumors often form around the urinary tract.

After 60 years, in a strong half of humanity, iron deficiency anemia is increasingly progressing, which is especially serious if there are diseases of the gastrointestinal tract, due to a decrease in the ability to absorb iron from food.

What vitamins do older men need?

To prolong youth and slow down destructive changes in the body, the diet should always include 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 capillary walls, stimulates the activity of the adrenal cortex;
• cholecalciferol (D) – strengthens bone and tooth tissue;
• Vitamin B - regulates the stability of the body's activities, neutralizes the consequences of psycho-emotional stress;
• iodine – nourishes the thyroid gland;
• potassium, calcium, magnesium - support 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 nutritional deficiencies, vitamin therapy should be carried out twice a year. It is best to take the medicine in spring and winter, when the body is weakened and nutritional needs increase.

12 tips on how to maintain men's health after 60 years

Lifestyle and habit advice:

1. Check your parameters (height, weight, pulse, pressure at rest and during physical activity), compare them with the norm. If you detect any unusual signs, see your 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 nuts, almonds, pistachios), grains and legumes (brown rice, wheat, barley, oats, white beans), dairy products and fish (low-fat cheese, cottage cheese, salmon, tuna, mackerel, sardines). Before bed, drink a soothing tea made with thyme, lemon balm, and chamomile.
3. Maintain physical activity. Exercise reduces cholesterol, blood sugar, blood pressure and excess weight. Men over 60 years old are encouraged to do moderate physical activities that can be done for long periods of time: cycling, swimming, jogging, tennis.
4. Don't forget your personal life. Men over 60 should not neglect their sex life. At this age, the most important thing is regularity, regularity and consistency.
5. Track your weight. To maintain normal body weight, exclude fatty, fried, smoked foods, sweets, 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 body: 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. See 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, take a walk in the fresh air after dinner, ventilate the room before resting. Sleep time for men over 60 years old is 9–10 hours.
11. Take regular vitamin therapy courses twice a year.
12. Drink at least 2. 5 liters of raw (filtered) water every day. The aging body loses about 1–1. 5 liters of fluid per day and needs to be replenished.

By following the above recommendations, you will prolong the youth of your body, maintain health, improve the quality of life and "get" on the path to longevity.

Conclusion

Vitamins for men are organic compounds that support the functioning of organs and internal systems of the stronger half of humanity. With adequate nutrition for the body, prevention of functional decline, baldness, memory loss, reduced immunity and performance can be enhanced.

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

Multivitamin preparations for men differ in the spectrum of effects (for conception, potency, athletes, against hair loss), age group (20–40 years, 40–50 years, 50–60 years old, after 60 years old).

Remember, the best "vitamins" for men: proper rest, a trustworthy friendly family, a balanced diet, a favorite job and an active (stress-free) lifestyle. .