The male reproductive system needs the same nutrients as other internal organs. At the same time, vitamins to improve potency in men are not so much. Let's talk about which is more necessary than the others.
In fact, a sexually mature and generally healthy man with no bad habits shouldn't worry about this. If you eat right, play sports, chances are everything will be fine with your reproductive health.
When should you care:
- Constant feeling of fatigue, fatigue;
- Irritability, mood swings;
- erection problems;
- Decreased sex drive;
- The appearance of excess weight, decrease in muscle mass;
- Swelling, pain and sensitivity of the nipples;
- Painful urination, burning in the groin and penis.
If something like this comes up, you have a direct route to a urologist and urologist. Most likely he will advise the necessary biological additives. Always consult your doctor about necessary medications and their dosages!
Important vitamins for male strength
Below we list the substances that really play an important role in men's health.
Zinc
Recommended daily allowance: 11 mg.
Casanova earned his reputation as a promiscuous for one reason: he is said to have eaten two dozen oysters a day. What's special about them? Lots of zinc.
Today, it has been proven that men, getting enough of this mineral, will have a stronger sex drive and better potency. The fact is that when zinc is present, the main male hormone, testosterone, is produced.
In a study conducted by a well-known company, it was noted that men with zinc deficiency in the body, taking a special supplement for 6 months, their testosterone levels doubled.
During another 8 weeks of follow-up, a positive effect of zinc supplementation was also reported.
What does that mean? It is likely that the cause of potency problems, if not further significant symptoms, is precisely zinc deficiency. But you're better off getting tested and getting a referral from your doctor.
Vitamin B12
Recommended daily allowance: 2. 4 mcg
A deficiency of the B vitamin, also known as cyanocobalamin, has been linked to erectile dysfunction. This is stated, for example, in a recent university report.
The exact reason is still unknown, but B12 is important for overall health, as it is involved in cell metabolism and hematopoiesis - both of which are extremely important for spermatogenesis. and normal erection.
L-arginine
This amino acid has an important function: L-arginine is converted to nitric monoxide (NO), which in turn plays an important role in the vasodilator - vasodilation mechanism. It is with the participation of NO that the erection occurs.
Vitamin D
Recommended daily allowance: 600 IU
The sun vitamin is sure to brighten up your sex life, both in men and women.
A 2014 study found that of 143 men diagnosed with erectile dysfunction, about two-thirds had vitamin D levels. Those with severe ED had about 24% less vitamin D levels than those withMild ED.
The current hypothesis is that vitamin D deficiency leads to poor vascular tone and nitric monoxide deficiency.
Vitamin C
The primary "immune" vitamin actually has many functions in the body. In addition, he also participates in spermatogenesis, increasing the concentration of sperm during ejaculation.
However, to make up for a vitamin C deficiency is quite simple: eat as many raspberries, strawberries, blueberries and fruit as possible. They contain anthocyanins - multicolored glycosides that help reduce oxidative stress and inflammation in blood vessels.
Magnesium
Recommended daily allowance: 400 mg.
A very important mineral for the health of the cardiovascular system, muscle development, necessary for any man of any age.
A study by Turkish scientists compared the reproductive health levels of athletes and those who were not physically active. As a result, take 22 mg. magnesium per kilogram of body weight for 4 weeks increased testosterone levels in both groups.
There were two other studies: one that looked at the effects of magnesium in older men (65+) and a younger group (18 to 30). Both independently concluded that testosterone levels (as well as muscle strength) correlated with magnesium levels in the body.
Folic acid
Recommended daily allowance: 400 mcg
It is widely prescribed to women during early pregnancy. And men need mainly to improve the quality of breeding stock. It is confirmed that a lack of folic acid will lead to a large number of sperm with chromosomal abnormalities. Therefore, it is an important trace element in the treatment of male infertility and impotence.
L-citrulline
This amino acid acts like a pill, relaxing the smooth muscles of the blood vessel walls. In the body, it is converted into another organic compound - arginine, which is involved in blood circulation.
For example, there is a lot of citrulline in watermelon, but sometimes men are advised to take it as a supplement. The main problem with this substance is that the exact dose that will affect reproductive health has not been established.
Quercetin
This bioflavonoid has a powerful antioxidant effect on the body. Among other things, it blocks the production of the enzyme 5-lipoxygenase, which removes some of the testosterone from circulating in the blood.
In theory, everything is clear, but in practice, quercetin is still in the functional food category, because the therapeutic effect is not completely clear.
Selenium
Recommended daily allowance: 75 micrograms.
In the liver, oysters and Brazil nuts there are a lot of this mineral, men's health needs it mainly because it is involved in the production of sex hormones.
We emphasize that you need very little of this substance, but even a little deficiency can be detrimental to reproductive health.
A study by American scientists on infertility and low testosterone found that the group of patients had consistently low levels of selenium compared with the infertile group. Taking this mineral increases the chances of successful conception by 56% on average.
Another study in which 69 infertile men participated seemed encouraging: the participants had improved sperm motility.
Vitamin A
Recommended daily allowance: 900 mcg.
Retinol (vitamin A) and carotenoids have an important property: they also improve sperm motility. In men who ate a lot of carrots during the study, the scientists improved sperm count by 6. 5-8%.
D-aspartic acid
Amino acids in general are something of a superhero for our health. Our muscles, internal organs, blood cells, hormones are built from these "bricks". And one of them is D-aspartic acid. It is also involved in the synthesis of testosterone, improves erection and increases libido, as well as sperm quality.
Niacin
Recommended daily allowance: 16 mg.
Since we're talking about sex drive, we can't help but mention niacin, aka vitamin B3. It is found in fish, seafood, beef and liver.
Niacin seems to play an important role in libido. At least that's what the research says. It found that the men with poor potency who took it as a supplement had significantly improved sexual success compared with the placebo group.
Vitamin E
Recommended daily allowance: 15 mg.
We need vitamin E mainly for circulation and immunity. In addition, it helps in the absorption of vitamin A and many other substances. In animal studies, it has shown its importance for sex drive and testosterone production.
capsaicin
The substance that makes chili peppers hot and spicy is also very useful for the effect. In animal studies, capsaicin has an effect on the size of the male sex organs. In addition, it helps to reduce the layer of fat on the abdomen, and this is very important for efficiency.
In an observational study in France, it was noted that spicy foods also affect testosterone levels. So, if you weren't too fond of spicy foods before, maybe it's time to fall in love with them. Of course, if there are no contraindications, such as ulcers or GERD.
How to choose vitamins to increase potency
So we figured out that certain types of substances are essential for men's health:
- spermatogenesis activator;
- Enhance immunity;
- Affects the health of the cardiovascular system;
- Improves the conductivity of nerve impulses.
However, it is not always necessary for a multivitamin complex to include all of these substances. Let's repeat what we said at the beginning: the best vitamins for potency should be chosen by your doctor. The choice should be based on the diagnosis and the nature of the problem, as well as the results of the tests.
In addition, vitamins are in many cases only part of the therapy, and the disease needs to be treated with completely different drugs.