The male reproductive system needs nutrients in the same way as other internal organs. At the same time, vitamins for improving potency in men are not so numerous. Let's talk about which ones are needed more than others.
In fact, a sexually mature and generally healthy man with no bad habits should not worry about this. If you eat right, play sports, most likely everything will be in order with your reproductive health.
When should you be concerned:
- Constant feeling of tiredness, tiredness;
- Irritability, mood swings;
- erection problems;
- Decreased sexual desire;
- The appearance of excess weight, decreased muscle mass;
- Swelling, pain and tenderness of the nipples;
- Pain when urinating, 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!
Important vitamins for male potency
Here we list the substances that really play an important role in men's health.
Zinc
Recommended Daily Dose: 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? Too much zinc.
Nowadays, it is 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 observed that men with zinc deficiency 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 this means? It is likely that the cause of potency problems, if there are no more significant symptoms, is precisely a lack of zinc. But it's best to get tested and get a doctor's recommendation.
B12 vitamin
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 a significant function: L-arginine is metabolized into nitric monoxide (NO), which in turn plays an important role in the mechanism of vasodilation - relaxation of blood vessel walls. It is with the participation of NO that an erection occurs.
Vitamin D
Recommended Daily Dose: 600 IU
The solar vitamin is sure to brighten up your sex life in both men and women.
A 2014 study found that of 143 men diagnosed with erectile dysfunction, about 2/3 had low levels of vitamin D. Those with severe erectile dysfunction had about 24% less vitamin D than those with mild erectile dysfunction.
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 it is quite simple: eat as many raspberries, strawberries, blueberries and fruits as possible. They contain anthocyanins - multicolored glycosides that reduce oxidative stress and inflammation in blood vessels.
Magnesium
Recommended Daily Dose: 400 mg.
A very important mineral for the health of the cardiovascular system, muscle development, which is necessary for any 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) correlate with magnesium levels in the body.
Folic acid
Recommended Daily Dose: 400 mcg
It is widely prescribed to women in early pregnancy. And men mainly need to improve the quality of the seed. 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, 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 dosage 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 circulating 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 the 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 patient group had a consistently low level of selenium compared to the fertile group. Taking the mineral increased the chances of successful conception by an average of 56%.
Another study in which 69 infertile men participated appears encouraging: Participants 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, scientists improved their sperm count by about 6. 5-8%.
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 is also involved in testosterone synthesis, improves erection and increases libido as well as sperm quality.
niacin
Recommended Daily Dose: 16 mg.
Since we're talking about libido, we can't help but mention niacin, also known as vitamin B3. It is abundant in fish, seafood, beef and liver.
Niacin appears to play a significant role in sexual desire. At least that's what the study says. Men with low potency who took it as a supplement were found to have 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 to 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 helpful for potency. In animal studies, capsaicin had an effect on the size of Organs genitals in males. In addition, it helps to reduce the layer of fat in the abdomen, which is very important for potency.
In an observational study in France, it was observed that spicy food also affects testosterone levels. So if you weren't really into spicy foods before, maybe it's time to fall in love with them. Of course, if there are no contraindications such as ulcer or GERD.
How to choose vitamins for potency
So, we found that several types of substances are necessary for men's health:
- spermatogenesis activators;
- Strengthening immunity;
- Affecting the health of the cardiovascular system;
- Improve the conductivity of nerve impulses.
However, it is not necessary for the multivitamin complex to include all 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 nature of the problem, as well as the test results.
In addition, vitamins in many cases are only part of the therapy, and the disease needs to be treated with completely different drugs.