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, poor ecology lead to depletion of nutrients in the body. As a result, after 35 years, a person begins to lose shape significantly, immunity deteriorates and activity decreases.

To restore strength, it is recommended to observe vitamin-mineral complexes and a diet where healthy food should dominate (vegetables, fruits, herbs, grains, dairy products).

Features of choosing nutritional supplements for men

In order for men and women to feel healthy and full of energy, they need the same sets of vitamins, just in different proportions. Due to the developed muscles, large physique and high level of exercise, the male body needs more nutrients than the female body.

In theory, you can get the necessary vitamins, micro- and macronutrients from food. However, in this case, you need to eat more than two and a half kilos of meat daily (B1, PP, B6), sea fish (D, iodine), freshly picked apples (C), black currants (C), red pepper (C), a kilo 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, ketchup, mayonnaise - these are familiar foods for modern people. And regular snacking in a hurry, stress and overwork completely undermine a man's health. Vitamin and mineral complexes will help compensate for nutrient deficiencies.

Consider lifestyle and age

The male body's need for vitamins and minerals increases with heavy physical work, active sports and after 40 years. It is very difficult to maintain health and well-being based solely on a healthy diet.

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 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 food supplements. The packaging must be intact, without visible damage. Additionally, to avoid buying a fake, make sure the instructions indicate the country of origin, official importer (if any) and contact number.

Vitamins for men

Let's take a look at which nutrients are most important in a man's life. The daily requirement is appropriate for representatives of the stronger half of humanity in the period from 20 to 40 years.

Table no. 1 "A man's daily need for vitamins, macro and micronutrients"

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
Chrome	0, 06
Molybdenum	0, 08

The need for vitamins increases with:

• intense exercise (especially during the period of muscle mass gain);
• perform heavy physical work;
• decreased activity;
• pregnancy plan;
• reach the age of 40 or older;
• baldness;
• weak immunity;
• low 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;
• inadequate insulation;
• 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 begins to break down all nutrients quickly. If he lacks one or another element to renew his strength, the man's health deteriorates, his performance decreases, his sleep is disturbed, his resistance to harmful environmental factors (infection, poisoning, heat, cold) decreases and there is an imbalance in hormones. activity and endocrine function. With a significant deficiency, diseases develop: scurvy, rickets and osteoporosis, pellagra, beriberi.

Vitamins for strength

Every man wants to be the best for his woman, including in the intimate sphere. However, the genitals do not always obey desire; this is due to a decrease in activity. Men face this problem at different ages: young, adult, old.

The reasons for the decrease in activity depend on the nature of the sexual dysfunction. Temporal disorders are usually caused by severe alcohol poisoning, stress, depression, nervous tension, overwork and lack of sleep. Constantly reduced activity is the result of a sedentary lifestyle, inflammatory diseases of the genitals (prostatitis, urethritis), unbalanced nutrition, use of drugs and tobacco products.

To restore an erection, complex effects on the body are needed: drugs, advice from a psychologist, proper 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 activity:

1. Ascorbic acid (vitamin C). Improves the permeability of blood vessels, making them more elastic. This is important to fill the penile tissue with blood. In addition, vitamin C prevents the formation of carcinogens that cause prostate diseases, improves the production of hormones and participates in hematopoiesis.
2. Cholecalciferol (D). Stimulates the production of testosterone which increases power 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 the accumulation of fat.
4. B vitamins. Increase testosterone production, 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 micronutrient, the sex hormone molecule cannot be formed. As a result, there is dependence - there is no zinc, testosterone is not produced, there is no activity and libido. The micronutrient increases sperm motility, prevents the development of prostatitis and increases the chances of conception.
6. Selenium. Improves sperm quality, which is especially important for men who are treating infertility. Selenium regulates the function of the genitals and participates in the production of testosterone.

You can get a dose of vitamins, micro- and macronutrients to improve performance in two ways: through 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 onion, 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, pay attention to multivitamin complexes for men. They contain the necessary nutrients for the representatives of the stronger half of humanity, which increases libido, increases strength, improves sperm motility, sperm quality and slows down aging.

Vitamins when you are planning a pregnancy

Not only the mother, but both parents need to 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 gender of the unborn child.

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

Doctors advise to start preparing for conception at least six months before the expected date. During this period, both partners must undergo a medical examination, give up bad habits and normalize their diet. If you discover any health problems, be sure to get treatment.

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

Why should one drink nutritional supplements?

Many spouses mistakenly believe that during the preparatory period only the woman should pay attention to her health, because she will give birth to the baby. However, it is not. Often, conception does not occur due to male sexual problems. In addition, health problems are transmitted to the child from the father.

Which vitamins and in what doses 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 cells that contain 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 iron absorption, provides stable genetic information.
4. Vitamin F (Omega 3, 6, 9). Facilitates the conception process and is essential for the development of healthy sperm.
5. Vitamin E. Fights free radicals generated in the male body and has a protective effect on cells.

In addition, to form full, increase the quantity, increase the mobility of sperm and improve the quality of sperm, which promotes conception, it is recommended to take vitamin complexes containing zinc and selenium.

Now you know which vitamins, macro and micronutrients for men to pay attention to in order to conceive and give birth to a healthy baby. Remember that the development and well-being of the unborn child depends on the partner.

Vitamin therapy for women and men is a mandatory method to saturate the body with all the useful 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, the mental activity, physical activity, well-being and energy of the representatives of the stronger half of humanity begin to depend entirely on how responsible and attentive they are to their own health. In childhood, the body needs a basic set of vitamins, the main ones are A, B, E. These nutrients are responsible for the production of testosterone, the formation of healthy sperm and the complete absorption of proteins.

Thus, the male body aims to maintain the health of the reproductive system until the age of 40. In old age, the quality of absorption of essential substances decreases, a tendency to the manifestation of chronic diseases develops, 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).

Sufficient amounts of these vitamins in the body reduce the risk of heart disease, osteoporosis, support male strength, immune function and vision.

People who abuse nicotine and want to lose body fat and build muscle mass should additionally 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 who lead a moderate lifestyle is 30 milligrams of lipoic acid. For athletes over the age of 40 who perform endurance exercises, the consumption rate should be increased to 150-450 milligrams, depending on the intensity of the exercises.

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

After 50 years, the risk of heart disease and prostate adenoma increases, enzyme systems break down, immunity weakens, hair begins to gray and fall out, bald spots develop, bones become brittle and fractures increase.

To maintain a man'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, sweets and canned goods. Prepare the right dish, in "gentle" mode: boil, bake in the oven.

After 50 years, the intestinal microflora partially loses its activity, so at this age it is recommended to use a complex containing live probiotic cultures. They fill the digestive tract with beneficial bacteria, which improves the absorption of vitamins and increases the tone of the body.

The choice of nutrients depends on which internal organs and systems are impaired. Based on the clinical history, the doctor selects complex drugs that combine 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, drug use) accelerate age-related changes in the body. That is why they should be abandoned.

After the age of 60, men's metabolic processes slow down, testosterone levels decrease, which causes osteoporosis, prostate cancer and heart disease.

Age-related changes in the aging body:

1. The need for carbohydrates (from 340 grams to 290 grams) and proteins is reduced because the self-renewal of organic matter is slowed down. The daily intake of "building blocks" (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 an increase in the amount of inorganic substances in the bones. Load-bearing joints (ankles, knees, hips) wear out, the amount of fluid in the joints decreases and ligaments become less elastic. If you do not consume foods or supplements containing calcium during this period, the chances of bone fractures increase by 2-5 times, osteoporosis and ankylosing spondylitis appear.
3. Absorption of vitamins and minerals worsens. To stimulate the regulation of oxidation processes, the need for ascorbin, pantothenic acid, rutin, beta-carotene, tocopherol, thiamine, riboflavin, pyridoxine, cyanocobalamin increases.
4. The upper layers of the skin become thinner, spots develop and the skin becomes dry and wrinkled.
5. There is a redistribution of fat (the chest and lower part of the face lower, the abdomen expands) 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 senses suffer: taste, smell and hearing are weakened and tinnitus appears.
8. The amount of neurotransmitters and neurons decreases, which leads to an unstable psycho-emotional background; the chances of developing depression increase.
9. Reproductive function fades. In the period from 50 to 55 years, enlargement of the prostate gland is seen in men; from 55 to 65, the power decreases physiologically. Age-related changes include increased body weight and weakening of muscle strength. This period is called the "male menopause".
10. Thyroid function decreases. As a result, cholesterol levels increase, basal metabolic rate decreases, and physical and psychological weakness occurs.
11. Susceptibility to infectious diseases increases, tendency to diabetes, arteriosclerosis, neoplastic process and deterioration of intelligence appear.
12. The function of the stomach and pancreas worsens, bowel movements slow down, which leads to constipation.
13. Sphincter and pelvic tone (incontinence) and bladder contraction are reduced. In older men, prostate adenomas often develop around the urinary tract.

After 60 years, in a strong half of humanity, iron deficiency anemia worsens, which is especially acute if there are diseases of the digestive tract, where 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 include foods that contain the following nutrients:

• tocopherol (E) - vitamin for young and old people;
• beta-carotene (A) - prevents the development of eye diseases;
• 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 teeth;
• B vitamins - regulate the stability of the body's functions, neutralize the consequences of mental and 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 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 medicine in the spring and winter when the body is weak and experiences an increased need for nutrients.

Twelve tips on how to maintain a man's health after 60

Lifestyle and Habits Tips:

1. Check your parameters (height, weight, pulse, pressure at rest and during exercise), compare them with the norm. If any abnormalities are found, see a doctor for a medical examination.
2. Watch your diet. Eat only fresh food. 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 (little). -fatty cheeses, cottage cheese, salmon, tuna, mackerel, sardines). Before bed, drink a soothing tea made from thyme, lemon balm and chamomile.
3. Be physically active. Exercise lowers cholesterol, blood sugar, blood pressure and excess weight. Men over 60 years of age are recommended for moderate exercise that can be done 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 a normal body weight, exclude fatty, fried, smoked foods, sweets, wheat products, salty, spicy foods from the menu. Eat meat once a day (preferably poultry).
6. Keep your heart healthy. Avoid factors that increase stress on organs: do not smoke, do not overeat, do not abuse alcohol, do not exercise to the point of exhaustion.
7. Monitor your blood pressure.
8. See a 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, ventilate the room before you rest. The sleep time of 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 per day. The aging body loses about 1–1. 5 liters of fluid per day every day and needs to be replaced.

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 a sufficient supply of nutrients to the body, it is possible to strengthen prevention against deterioration of function, 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 supplements. The main condition is to choose the right complex.

Men's multivitamins differ in their scope of action (for conception, strength, athletes, anti-hair loss), age groups (20–40 years, 40–50 years, 50–60 years, after 60 years).

Remember that the best "vitamins" for men: good rest, reliable friendly family, healthy diet, favorite activity and active lifestyle (without stress).