The male reproductive system needs nutrients in the same way as other internal organs. At the same time, vitamins to improve strength in men are not so numerous. Let's talk about which ones are needed more than the others.
In fact, a sexually mature and generally healthy man with no bad habits should not worry about it. If you eat right, play sports, then most likely everything is fine with your reproductive health.
When to worry:
- Constant feeling of tiredness, fatigue;
- Irritation, mood swings;
- erection problems;
- Decreased sexual desire;
- The appearance of excess weight, a decrease in muscle mass;
- Swelling, pain and tenderness of the nipples;
- Painful urination, burning in the groin and penis.
If something like this is present, you have a direct route to a urologist-andrologist. Most likely he will advise the necessary bioadditives. Always consult your doctor about the necessary medications and their dosage!
Vitamins important for male potency
Here we list those substances that really play an important role in men's health.
ZINC
Recommended daily dose: 11 mg.
Casanova gained his reputation as a woman for one reason: he allegedly ate two dozen mussels every day. What is so special about them? Lots of zinc.
Nowadays, it has been proven that men, getting enough of this mineral, have a stronger sexual desire and better potency. The fact is that it is in the presence of zinc that the main male hormone, testosterone, is produced.
In a study conducted by a well-known company, it was found that men with zinc deficiency in the body, taking special supplements for 6 months, doubled testosterone levels.
In another 8-week follow-up, a positive effect of zinc supplementation is also reported.
What does this mean? It is likely that the cause of potency problems, if there are no more significant symptoms, is precisely caused by zinc deficiency. But it is better to do tests and get the doctor's recommendation.
Vitamin B12
Recommended daily dose: 2. 4 mcg
Vitamin B deficiency, also known as cyanocobalamin, has been linked to erectile dysfunction. This is stated, for example, in a recent university report.
The exact reason has not yet been explained, but B12 is important for overall health, as it is involved in cellular metabolism and hematopoiesis - both of which are extremely important for spermatogenesis and normal erections.
L-arginine
This amino acid has an important function: L-arginine is metabolized to nitric oxide (NO), which in turn plays an important role in the mechanism of vasodilation - relaxation of the walls of blood vessels. It is with the participation of NO that an erection occurs.
Vitamin D
Recommended daily dose: 600 IU
The solar vitamin will definitely brighten up your sex life, both for men and women.
A 2014 study found that of the 143 men diagnosed with erectile dysfunction, about 2/3 had low levels of vitamin D. Those with severe ED had about 24% less vitamin D than those with mild ED.
The current hypothesis is that vitamin D deficiency leads to poor vascular tone and nitric monoxide deficiency.
Vitamin C
The main "immune" vitamin actually has many functions in the body. Among other things, it is involved in spermatogenesis, increasing the concentration of sperm in the ejaculate.
However, to compensate for the lack of vitamin C is quite simple: eat as many raspberries, strawberries, blueberries and fruits. They contain anthocyanins - multicolored glycosides that reduce oxidative stress and inflammation in blood vessels.
magnesia
Recommended daily dose: 400 mg.
A very important mineral for the health of the cardiovascular system, muscle development, which is necessary for every man at any age.
A study by Turkish scientists compared the level of reproductive health of athletes and physically inactive people. As a result, taking 22 mg. magnesium per kilogram of body weight for 4 weeks increased testosterone levels in both groups.
There are two other studies: one 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) are related to magnesium levels in the body.
Folic acid
Recommended daily dose: 400 mcg
It is widely prescribed to women in early pregnancy. And men need it primarily to improve seed quality. It has been proven that folic acid deficiency leads to a large number of sperm with chromosomal abnormalities. Therefore, it is an important trace element in the treatment of male infertility and weak strength.
L-Citrulline
This amino acid acts as a pill, relaxing the smooth muscles of the walls of blood vessels. In the body, it is converted to another organic compound - arginine, which is involved in blood circulation.
There is a lot of citrulline, for example, in watermelons, but sometimes men are advised to drink it in the form of supplements. The main problem with this substance is that the exact dose that will affect reproductive health has not been determined.
Kuercetin
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 that circulates in the blood.
In theory, everything is clear, but in practice, quercetin is still in the category of dietary supplements, as the therapeutic effect is not entirely clear.
selenium
Recommended daily dose: 75 micrograms.
There is a lot of this mineral in liver, oysters and Brazil nuts, and men's health needs it mainly because it is involved in the production of sex hormones.
Let's emphasize that you need very little, but even a small deficiency will be detrimental to reproductive health.
A study by American scientists on infertility and low testosterone found that the group of patients had a consistently low level of selenium compared to the fertile group. Mineral intake increased the chances of successful conception by an average of 56%.
Another study involving 69 infertile men seems encouraging: participants had improved sperm motility.
Vitamin A
Recommended daily dose: 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 the sperm count by about 6. 5-8%.
D-aspartic acid
Amino acids are generally something like a superhero team 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 testosterone synthesis, improves erection and increases libido, as well as sperm quality.
niacin
Recommended daily dose: 16 mg.
Since we are talking about lust, we can not fail to mention niacin, otherwise known as vitamin B3. It is abundant in fish, seafood, beef and liver.
Niacin seems to play an important role in sexual desire. At least so says the study. He found that men with poor potency who took it as a supplement had significantly improved sexual success compared to the placebo group.
Vitamin E
Recommended daily dose: 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, he has shown his importance for the production of libido and testosterone.
kapsaicina
The substance that makes the burner hot is also beneficial for power. In animal studies, capsaicin had an effect on male genital size. In addition, it helps reduce the fat layer in the abdomen, and this is very important for potency.
In an observational study in France, it was found that spicy food also affects testosterone levels. So if you have not been very fond of spicy foods before, it may be time to fall in love with them. Of course, if there are no contraindications, such as ulcers or GERD.
How to choose vitamins for strength
So we realized that men need several types of substances:
- spermatogenesis activators;
- Strengthening immunity;
- Affects the health of the cardiovascular system;
- Improving the conduction of nerve impulses.
However, it is not at all necessary for the multivitamin complex to include all of these substances. Let's repeat what we said at the beginning: the best vitamins for potency should be selected by your doctor. The choice should be based on the diagnosis and the nature of the problem, as well as the results of the analysis.
In addition, vitamins in many cases are just part of the therapy and the disease needs to be treated with completely different medications.