The male reproductive system needs nutrients the same way other internal organs do. At the same time, vitamins for improving potency in men are not so many. Let's talk about which ones are more necessary than others.
In fact, a sexually mature and generally healthy man with no bad habits shouldn't care. If you eat well, play sports, then everything is probably in order with your reproductive health.
When to be concerned:
- Constant feeling of tiredness, tiredness;
- Irritability, mood swings;
- erection problems;
- Decreased libido;
- The appearance of excess weight, a decrease in muscle mass;
- Swelling, pain and tenderness of the nipples;
- Painful urination, burning in groin and penis.
If something like this is present, you have a direct path to a urologist-andrologist. Most likely, he will advise the necessary bioadditives. Always consult your doctor about the necessary medications and their dosage!
Important vitamins for male potency
Here we list the substances that really play an important role in men's health.
Zinc
Recommended Daily Allowance: 11 mg.
Casanova acquired his reputation as a womanizer for a reason: he reportedly ate two dozen oysters every day. What's so special about them? Lots of zinc.
Nowadays, it has been proven that men, by consuming enough of this mineral, have a stronger libido 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 noted that men with a deficiency of zinc in the body, taking special supplements for 6 months, doubled their testosterone levels.
In another 8-week follow-up, a positive effect of zinc supplementation is also reported.
What does it mean? It is likely that the cause of potency problems, if there are no longer any significant symptoms, is caused precisely by a lack of zinc. But it is better to take tests and get a doctor's recommendation.
Vitamin B12
Recommended Daily Allowance: 2. 4 mcg
A deficiency in vitamin B, also known as cyanocobalamin, has been linked to erectile dysfunction. This is affirmed, for example, by a recent university report.
The exact reason has yet to be 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 into nitric monoxide (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 Allowance: 600 IU
The solar vitamin is sure to brighten up your sex life for both men and women.
A 2014 study found that of 143 men diagnosed with erectile dysfunction, around 2/3 had low vitamin D levels. Those with severe erectile dysfunction had around 24% less vitamin D than those with severe erectile dysfunction. mild erectile dysfunction.
The current hypothesis is that vitamin D deficiency leads to poor vascular tone and nitric oxide 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, it's quite simple: eat as many raspberries, strawberries, blueberries and fruits as possible. They contain anthocyanins - multi-colored glycosides that reduce oxidative stress and inflammation of blood vessels.
Magnesium
Recommended Daily Allowance: 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. Accordingly, 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 (18-30). The two 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 in early pregnancy. And men especially need it to improve the quality of semen. It has been established that a lack of folic acid leads to a large number of sperm with chromosomal abnormalities. Therefore, it is an important trace element in the treatment of male infertility and low potency.
L-citrulline
This amino acid acts like a pill, relaxing the smooth muscles in the walls of blood vessels. In the body, it is converted into another organic compound - arginine, involved in blood circulation.
There is a lot of citrulline, for example, in watermelons, but men are sometimes advised to drink it in supplement form. 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 eliminates part of the testosterone circulating in the blood.
In theory, everything is clear, but in practice, quercetin still belongs to the category of dietary supplements, since the therapeutic effect is not entirely clear.
Selenium
Recommended daily allowance: 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.
Note that you need very little, but even a small deficiency will be detrimental to reproductive health.
A study conducted by American scientists on infertility and low testosterone revealed that the patient group had consistently low selenium levels compared to the fertile group. Taking the mineral increased the chance of successful conception by an average of 56%.
Another study in which 69 infertile men took part 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, scientists improved sperm count by about 6. 5 to 8 percent.
D-aspartic acid
Amino acids are usually a kind of 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 also participates in the synthesis of testosterone, improves erection and increases libido, as well as the quality of sperm.
Niacin
Recommended Daily Allowance: 16 mg.
Since we are talking about libido, we can only mention niacin, aka vitamin B3. It is abundant in fish, seafood, beef and liver.
Niacin appears to play an important role in libido. At least that's what the study says. It found that men with low potency who took it as a supplement had significantly improved sexual success compared to the placebo group.
Vitamin E
Recommended daily allowance: 15 mg.
We need vitamin E primarily for circulation and immunity. In addition, it helps absorb vitamin A and many other substances. In animal studies, it has shown its importance for the production of libido and testosterone.
capsaicin
The substance that makes chili hot is also useful for potency. In animal studies, capsaicin had an effect on the size of genitalia in males. In addition, it helps to reduce the layer of fat on the abdomen, which is very important for potency.
In an observational study in France, it was noted that spicy foods also affect testosterone levels. So if you haven't been 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 an ulcer or GERD.
How to choose vitamins for potency
Thus, we understood that several types of substances are necessary for men's health:
- spermatogenesis activators;
- Immunity boost;
- Affecting the health of the cardiovascular system;
- Improve the conductivity of nerve impulses.
However, it is not at all necessary for the multivitamin complex to include all these substances. Let's repeat what we said at the very 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 test results.
Moreover, in many cases, vitamins are only part of the therapy, and the disease must be treated with completely different drugs.