Vitamins and minerals for male power

Vitamins and minerals for male power: Complete leadership

Male power, covering sexual health, fertility, energy and general physical condition, depends on many factors, including genetics, lifestyle and nutrition. Proper nutrition, rich in vitamins and minerals, plays a key role in maintaining and improving male power at all stages of life. This detailed guide considers the necessary vitamins, minerals and other nutrients, their functions, sources and recommendations for use to maintain optimal male health.

Part 1: Vitamins – cornerstones of male power

Vitamins are organic compounds necessary for the normal functioning of the body. They participate in metabolic processes, regulate the hormonal balance, strengthen immunity and protect the cells from damage.

1.1 Vitamin D: solar vitamin for testosterone and fertility

Vitamin D, also known as “solar vitamin”, is synthesized in the skin under the influence of ultraviolet rays. It plays an important role in regulating the level of testosterone, the hormone necessary for the development of male sexual characteristics, maintaining muscle mass, bone density and sexual health.

• Functions:

  • Increase in testosterone levels: Studies have shown the relationship between vitamin D deficiency and a decrease in testosterone levels. A sufficient level of vitamin D can help increase the level of testosterone, especially in men with deficiency.
  • Improving fertility: Vitamin D plays a role in sperm mobility and sperm quality. Deficiency can negatively affect fertility.
  • Strengthening bones: Vitamin D is necessary for the absorption of calcium, which helps maintain bone health and prevents osteoporosis.
  • Support for the immune system: Vitamin D plays an important role in the functioning of the immune system, protecting the body from infections and diseases.
  • Reducing the risk of cardiovascular diseases: Some studies associate vitamin D deficiency with a high risk of cardiovascular disease.

• Sources:

  • Sunlight: The best source of vitamin D is a stay in the sun for 15-20 minutes a day, especially in the summer.
  • Fat fish: Salmon, tuna, scambria and sardies contain vitamin D.
  • Egg yolks: Egg yolks contain a small amount of vitamin D.
  • Enriched products: Milk, yogurt, orange juice and breakfast flakes can be enriched with vitamin D.
  • Food additives: Vitamin D3 (cholecalciferol) is the most effective form of vitamin D to increase its level in the blood.

• Recommendations for use:

  • The recommended daily dose of vitamin D is 600-800 IU (international units) for adult men.
  • Men with vitamin D deficiency may require a higher dose, on the recommendation of a doctor.
  • Taking vitamin D with food containing fats improves its absorption.
  • Consult a doctor before taking vitamin D, especially if you have any diseases.

1.2 Vitamin C: Antioxidant to protect spermatozoa and increase libido

Vitamin C, also known as ascorbic acid, is a powerful antioxidant that protects cells from damage by free radicals. It plays an important role in the synthesis of collagen, strengthening the immune system and maintaining health of the cardiovascular system.

• Functions:

  • PROTECTION OF PERMIMENTOZODIDS FROM DAYSE: Vitamin C protects sperm from oxidative stress, which can damage their DNA and reduce fertility.
  • Improving sperm mobility: Studies have shown that vitamin C can improve sperm mobility.
  • Libido increase: Vitamin C is involved in the synthesis of neurotransmitters that affect mood and libido.
  • Strengthening the immune system: Vitamin C stimulates the production of leukocytes that fight infections.
  • Improving the assimilation of iron: Vitamin C improves the absorption of iron from plant sources.

• Sources:

  • Citrus fruit: Oranges, grapefruits, lemons and limes are rich in vitamin C.
  • Berries: Strawberries, blueberries, raspberries and cranberries contain vitamin C.
  • Pepper: Sweet pepper, especially red and yellow, is an excellent source of vitamin C.
  • Broccoli and Brussels cabbage: These cruciferous vegetables contain vitamin C.
  • Green: Spinach, Parsley and Kinza content Vitamin C.

• Recommendations for use:

  • The recommended daily dose of vitamin C is 90 mg for men.
  • Smoking men may need a higher dose, since smoking reduces the level of vitamin C in the body.
  • Vitamin C is well absorbed from food.
  • When taking vitamin C in the form of an additive, it is better to take it in several receptions during the day to improve its absorption.

1.3 Vitamin E: Powerful antioxidant to protect cells and improve fertility

Vitamin E is a fat -soluble antioxidant that protects cells from damage to free radicals. It plays an important role in maintaining the health of the skin, the cardiovascular system and the immune system.

• Functions:

  • Cell protection from oxidative stress: Vitamin E protects cells from damage to free radicals, which can contribute to the aging and development of diseases.
  • Improving fertility: Vitamin E improves sperm quality and sperm mobility.
  • Support for health of the cardiovascular system: Vitamin E helps prevent oxidation of LDL cholesterol, which reduces the risk of atherosclerosis.
  • Strengthening the immune system: Vitamin E supports the function of immune cells.
  • Support for the health of the skin: Vitamin E helps to protect the skin from injuries with ultraviolet rays.

• Sources:

  • Vegetable oils: Wheat germ oil, sunflower oil, safflower oil and olive oil contain vitamin E.
  • Nuts and seeds: Almonds, hazelnuts, sunflower seeds and pumpkin seeds contain vitamin E.
  • Green sheet vegetables: Spinach, broccoli and manhold contain vitamin E.
  • Avocado: Avocado contains vitamin E and healthy fats.
  • Enriched products: Some cereals and juices are enriched with vitamin E.

• Recommendations for use:

  • The recommended daily dose of vitamin E is 15 mg for men.
  • Vitamin E is better absorbed if you take it with food containing fats.
  • When taking vitamin E in the form of an additive, choose a natural form of vitamin E (d-alpha tocopherol).

1.4 B vitamins B: energy, hormonal balance and nervous system

B vitamins are water -soluble vitamins that play an important role in energy exchange, functioning of the nervous system and the synthesis of hormones.

• B1 (TIAMIN): It is necessary for the metabolism of carbohydrates and the functioning of the nervous system. Deficiency can lead to fatigue, irritability and memory problems.

  • Sources: Pork, legumes, whole grain products.

• B2 (riboflavin): Participates in the energy exchange and maintenance of the health of the skin and mucous membranes.

  • Sources: Dairy products, meat, eggs, green vegetables.

• B3 (Niacin): It is necessary for energy exchange, skin health and nervous system. It can help reduce cholesterol.

  • Sources: Meat, fish, poultry, peanuts, mushrooms.

• B5 (pantotenic acid): Participates in the energy exchange and synthesis of hormones.

  • Sources: Meat, eggs, legumes, mushrooms, avocados.

• B6 (Pyridoxin): It is necessary for the metabolism of proteins, carbohydrates and fats, as well as for the synthesis of neurotransmitters. He plays a role in maintaining hormonal balance and immune function.

  • Sources: Meat, fish, poultry, bananas, potatoes.

• B7 (Biotin): Participates in the metabolism of fats and carbohydrates, as well as in maintaining the health of the skin, hair and nails.

  • Sources: Eggs, liver, nuts, seeds, avocados.

• B9 (folic acid): It is necessary for dividing cells and DNA synthesis. Plays an important role in fertility and preventing congenital defects.

  • Sources: Dark green vegetables, legumes, enriched cereals.

• B12 (Cobalaamin): It is necessary for the functioning of the nervous system and the formation of red blood cells. Deficiency can lead to fatigue, weakness and neurological problems.

  • Sources: Meat, fish, poultry, eggs, dairy products. Vegans need to take additives with B12.

• Functions (in the context of male power):

  • Energy: B vitamins are necessary for turning food into energy, which is important to maintain physical activity and sexual health.
  • Hormonal balance: Vitamins B6 and B12 are involved in the synthesis of hormones, including testosterone.
  • Nervous system: B vitamins are necessary for the functioning of the nervous system, which is important for sexual function and general mood.
  • Fertility: Folic acid plays a role as sperm.

• Recommendations for use:

  • Recommended daily doses of B vitamins vary depending on vitamin.
  • Most people get enough group B vitamins from a balanced diet.
  • Vegetarians and vegans may need to accept additives with B12.
  • When taking additives with group B vitamins, it is better to choose a complex containing all the vitamins of group B.

Part 2: Minerals – Construction blocks of male power

Minerals are inorganic substances necessary for the normal functioning of the body. They participate in the construction of fabrics, regulate the hormonal balance and support the work of enzymes.

2.1 zinc: key mineral for testosterone and fertility

Zinc is an important mineral that plays a key role in maintaining male health. It is necessary for the synthesis of testosterone, sperm production and maintenance of the immune system.

• Functions:

  • Testosterone synthesis: Zinc plays an important role in the synthesis of testosterone, the hormone necessary for the development of male sexual characteristics, maintaining muscle mass, bone density and sexual health.
  • Sperm production: Zinc is necessary for the production of sperm and maintaining its quality.
  • Improving fertility: Zinc deficiency can lead to a decrease in fertility in men.
  • Support for the immune system: Zinc plays an important role in the functioning of the immune system, protecting the body from infections and diseases.
  • Prostate health support: Zinc helps to maintain prostate health and reduces the risk of prostatitis.

• Sources:

  • Oysters: Oysters are one of the best sources of zinc.
  • Red meat: Beef and lamb contain zinc.
  • Bird: Chicken and turkey contain zinc.
  • Nuts and seeds: Pumpkin seeds, sunflower seeds, cashew and almonds contain zinc.
  • Legumes: Beans, lentils and chickpeas contain zinc.
  • Whole grain products: Oatmeal, brown rice and cinema contain zinc.

• Recommendations for use:

  • The recommended daily dose of zinc is 11 mg for men.
  • When taking additives with zinc, it is better to take it with food to improve its absorption.
  • Long -term intake of high doses of zinc can lead to copper deficiency.
  • Consult a doctor before starting zinc, especially if you have any diseases.

2.2 selenium: antioxidant to protect spermatozoa and improve fertility

Selenium is a trace element that plays the role of an antioxidant and is necessary for the proper operation of the immune system and thyroid gland.

• Functions:

  • PROTECTION OF PERMIMENTOZODIDS FROM DAYSE: Selenium protects sperm from oxidative stress, which can damage their DNA and reduce fertility.
  • Improving sperm mobility: Studies have shown that selenium can improve sperm mobility.
  • Support for the health of the thyroid gland: Selenium is necessary for the production of thyroid hormones that regulate metabolism.
  • Strengthening the immune system: Selenium supports the function of immune cells.
  • Reduction of risk of cancer development: Some studies associate selenium with a decrease in the risk of developing certain types of cancer.

• Sources:

  • Brazil nut: Brazilian nut is one of the best sources of Selena.
  • Seafood: Tuna, cod, shrimp and salmon contain selenium.
  • Meat: Beef, pork and bird contain selenium.
  • Eggs: Eggs contain selenium.
  • Whole grain products: Brown rice, oatmeal and film contain selenium.

• Recommendations for use:

  • The recommended daily dose of selenium is 55 μg for men.
  • An overabundance of selenium can be toxic.
  • Do not take more than 400 mcg selenium per day.

2.3 magnesium: muscle function, energy and hormonal balance

Magnesium is an important mineral that plays a role in more than 300 enzymatic reactions in the body. It is necessary for muscle function, energy metabolism, nervous system and hormonal balance.

• Functions:

  • Muscle function: Magnesium is necessary to relax muscles and prevent muscle seizures.
  • Energy exchange: Magnesium is involved in turning food into energy.
  • Nervous system: Magnesium helps regulate the nervous system and reduces stress and anxiety.
  • Hormonal balance: Magnesium affects the level of testosterone and other hormones.
  • Bone health: Magnesium plays a role in maintaining bone health.

• Sources:

  • Green sheet vegetables: Spinach, Mangold and Salad Romen contain magnesium.
  • Nuts and seeds: Almonds, cashews, pumpkin seeds and sunflower seeds contain magnesium.
  • Legumes: Beans, lentils and chickpeas contain magnesium.
  • Whole grain products: Brown rice, oatmeal and cinema contain magnesium.
  • Avocado: Avocado contains magnesium.
  • Dark chocolate: Dark chocolate contains magnesium.

• Recommendations for use:

  • The recommended daily dose of magnesium is 400-420 mg for men.
  • Many people do not get enough magnesium from their diet.
  • When taking additives with magnesium, choose an easily digestible form of magnesium, such as magnesium citrate or magnesium glycinate.
  • Taking high doses of magnesium can cause diarrhea.

2.4 calcium: bone health and muscle function

Calcium is an important mineral that is necessary for the health of bones and teeth. It also plays a role in muscle function, nervous system and blood coagulation.

• Functions:

  • Bone health: Calcium is the main building block of bones and teeth.
  • Muscle function: Calcium is necessary for muscle contraction.
  • Nervous system: Calcium plays a role in the transfer of nerve impulses.
  • Blood coagulation: Calcium is necessary for blood coagulation.

• Sources:

  • Dairy products: Milk, yogurt and cheese contain calcium.
  • Green sheet vegetables: Spinach, cabbage and broccoli contain calcium.
  • Enriched products: Some juices, cereals and vegetable milk are enriched with calcium.
  • Fish with bones: Sardins and salmon with bones contain calcium.

• Recommendations for use:

  • The recommended daily dose of calcium is 1000 mg for men aged 19 to 70 years and 1200 mg for men over 70 years.
  • Vitamin D is necessary for the absorption of calcium.
  • When taking additives with calcium, divide the dose into several techniques during the day.

2.5 iron: energy and oxygen transport

Iron is an important mineral, which is necessary for the production of hemoglobin, protein in red blood cells, which tolerates oxygen throughout the body.

• Functions:

  • Oxygen transport: Iron is necessary for the production of hemoglobin, which transfers oxygen from the lungs to body tissues.
  • Energy: Iron is involved in energy exchange.
  • Immune function: Iron supports the function of immune cells.
  • Cognitive function: Iron is necessary for normal cognitive function.

• Sources:

  • Red meat: Beef and lamb contain iron.
  • Bird: Chicken and turkey contain iron.
  • Seafood: Oysters, mussels and shrimp contain iron.
  • Legumes: Beans, lentils and chickpeas contain iron.
  • Green sheet vegetables: Spinach and Mangold contain iron.
  • Enriched products: Some cereals and bread are enriched with iron.

• Recommendations for use:

  • The recommended daily dose of iron is 8 mg for men.
  • Iron deficiency can lead to anemia, fatigue and weakness.
  • Vitamin C improves the absorption of iron from plant sources.
  • When taking additives with iron, consult a doctor to avoid an overdose.

Part 3: Other nutrients for male power

In addition to vitamins and minerals, there are other nutrients that play an important role in maintaining male power.

3.1 omega-3 fatty acids: heart health, brain and fertility

Omega-3 fatty acids are polyunsaturated fats that are necessary for the health of the heart, brain and fertility.

• Functions:

  • Heart of heart: Omega-3 fatty acids help reduce blood triglycerides, reduce blood pressure and prevent blood clots.
  • Brain health: Omega-3 fatty acids are necessary for the functioning of the brain and can help improve memory and cognitive functions.
  • Fertility: Omega-3 fatty acids improve the quality of sperm and mobility of sperm.
  • Anti -inflammatory action: Omega-3 fatty acids have anti-inflammatory properties.

• Sources:

  • Fat fish: Salmon, tuna, mackerel and sardines contain omega-3 fatty acids.
  • Flaxseed and linseed oil: Flue seed and linseed oil contain ALA, the type of omega-3 fatty acid, which can be transformed into EPA and DHA in the body.
  • Walnuts: Walnuts contain ALA.
  • Seeds of Chia: Seeds Chia Sodierat Ala.

• Recommendations for use:

  • It is recommended to use at least 250-500 mg EPA and DHA per day.
  • When taking additives with omega-3 fatty acids, choose additives containing both EPA and DHA.

3.2 Coenzym Q10 (COQ10): Cell energy and antioxidant protection

Coenzym Q10 (COQ10) is a substance that is produced in the body and is necessary for the production of energy in cells. It is also a powerful antioxidant.

• Functions:

  • Energy production: COQ10 plays an important role in the production of energy in mitochondria, “energy stations” of cells.
  • Antioxidant Protection: COQ10 protects cells from damage with free radicals.
  • Heart of heart: COQ10 can help improve heart function and reduce blood pressure.
  • Fertility: COQ10 improves sperm quality and mobility of sperm.

• Sources:

  • Meat: Beef, pork and bird contain COQ10.
  • Fat fish: Salmon and tuna contain COQ10.
  • Nuts and seeds: Peanuts, sesame and pistachios contain CoQ10.
  • Vegetables: Broccoli, spinach and cauliflower contain COQ10.

• Recommendations for use:

  • The recommended dose of COQ10 varies depending on the state of health.
  • When taking additives with COQ10, consult a doctor.

3.3 amino acids: Building blocks of proteins and hormones

Amino acids are construction blocks of proteins, which are necessary for the growth and restoration of tissues, as well as for the production of hormones and enzymes.

• L-arginine: An amino acid that helps improve blood flow and can improve erectile function.

• L-Carnitin: Amino acid that helps improve energy and fertility.

• D-asparaginic acid (DAA): Amino acid that can help increase testosterone levels.

• Sources:

  • Meat: Beef, pork and bird contain amino acids.
  • Fish: The fish contains amino acids.
  • Eggs: Eggs contain amino acids.
  • Dairy products: Dairy products contain amino acids.
  • Legumes: Legumes contain amino acids.
  • Nuts and seeds: Nuts and seeds contain amino acids.

• Recommendations for use:

  • Recommended doses of amino acids vary depending on the amino acid and health status.
  • When taking additives with amino acids, consult a doctor.

Part 4: Practical tips for optimizing nutrition for male power

To get the maximum benefit from nutrients for male power, follow these practical advice:

• Eat a diverse and balanced diet: Include a variety of fruits, vegetables, whole grain products, low -fat meat, fish, nuts and seeds in your diet.
• Limit the consumption of processed products: Producted products often contain little nutrients and a lot of sugar, salt and harmful fats.
• Drink enough water: Water is necessary for many processes in the body, including maintaining testosterone levels and fertility.
• Limit alcohol and caffeine consumption: Excessive consumption of alcohol and caffeine can negatively affect testosterone levels and fertility.
• Maintain healthy weight: Excess weight can lead to a decrease in testosterone levels and other health problems.
• Regularly engage in physical exercises: Exercise helps improve testosterone levels, muscle mass and general health.
• Farm up: A sufficient sleep is necessary to maintain the level of testosterone and the general state of health.
• Manage stress: Chronic stress can negatively affect testosterone levels and fertility.

Refusal of responsibility:

The information presented in this article is intended only for information purposes and should not be considered as a replacement for consultation with a qualified doctor. Before taking any additives or a change in a diet, consult a doctor to make sure that it is safe for you. Individual results can vary.