The male reproductive system needs nutrients in the same way as other internal organs. At the same time, vitamins to improve potency in men are not so much. Let's talk about which ones are needed more than others.
In fact, a sexually mature and generally healthy man without bad habits should not worry about it. If you eat right, exercise, then most likely everything is fine with your reproductive health.
When to worry:
- Constant feeling of tiredness, fatigue;
- Irritability, mood swings;
- erection problems;
- Decreased sexual desire;
- The appearance of overweight, decreased muscle mass;
- Swelling, soreness and tenderness of the nipples;
- Painful urination, burning in the groin and penis.
If there is something like this, you have a direct route to a urologist-andrologist. Most likely, he will advise the necessary supplements. Always consult your doctor about the necessary medications and their dosage!
Important vitamins 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 her reputation as a womanizer for a reason: she allegedly eats two dozen oysters every day. What is so special about them? Lots of zinc.
Nowadays, it has been proven that men, taking enough of this mineral, have a stronger sex drive 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 zinc deficiency in the body, taking special supplements for 6 months, doubled testosterone levels.
Another 8-week follow-up also reported a positive effect of zinc supplements.
What does this mean? Probably the cause of problems with potency, if there are no significant symptoms, is caused by a lack of zinc. But it is better to do tests and get a 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 cause has not yet been explained, but B12 is important for overall health because 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 one essential function: L-arginine is metabolized to nitric oxide (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 sun vitamin will definitely brighten up your sex life for both men and women.
A 2014 study found that of the 143 men diagnosed with erectile dysfunction, about 2/3 have low levels of vitamin D. Those with severe ED have 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 oxide deficiency.
Vitamin C
The basic "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.
magnesium
Recommended daily dose: 400 mg.
A very important mineral for the health of the cardiovascular system, muscle development, which is necessary for every man of all ages.
A study by Turkish scientists compares 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 increases testosterone levels in both groups.
There are two other studies: one looks at the effects of magnesium in older men (65+) and the younger group (18 to 30). Both independently concluded that testosterone levels (as well as muscle strength) correlated with magnesium levels in the body.
Folic acid
Recommended daily dose: 400 mcg
It is widely prescribed to women in early pregnancy. And men need this mainly to improve the quality of the seed. It has been found 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 as a pill, relaxing the smooth muscles of the walls of blood vessels. In the body it is converted into another organic compound - arginine, which is involved in blood circulation.
Watermelons, for example, have a lot of citrulline, 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 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.
Liver, oysters and Brazil nuts contain a lot of this mineral, and men's health needs it mainly because it is involved in the production of sex hormones.
Let us emphasize that you need very little of it, but even a small deficit will be detrimental to reproductive health.
A study by American scientists on infertility and low testosterone found that the group of patients had consistently low levels of selenium compared to the fertile group. Mineral intake increases the chances of successful conception by an average of 56%.
Another study involving 69 infertile men seemed encouraging: participants had improved sperm motility.
Vitamin A
Recommended daily dose: 900 mcg.
Retinol (vitamin A) and carotenoids have one 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, 5-8%.
D-aspartic acid
Amino acids in general are something of a superhero team for our health. Our muscles, internal organs, blood cells, hormones are made of these "bricks". And one of them is D-aspartic acid. It is also involved in testosterone synthesis, improves erection and increases libido and sperm quality.
niacin
Recommended daily dose: 16 mg.
Since we are talking about libido, we cannot fail to mention niacin, also 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 that's what the study says. Men with low potency who took it as a supplement were found to significantly improve sexual performance compared with the placebo group.
Vitamin E
Recommended daily dose: 15 mg.
We need vitamin E mainly for blood circulation and immunity. It also helps in the absorption of vitamin A and many other substances. Animal studies have shown its importance for libido and testosterone production.
capsaicin
The substance that makes hot chili is also useful for potency. In animal studies, capsaicin has an effect on the size of the male genitalia. It also helps to reduce the fat layer of the abdomen, and this is very important for potency.
An observational study in France noted that spicy foods also affect testosterone levels. So, if you haven't been too keen on spicy foods before, maybe it's time to fall in love with them. Of course, if there are no contraindications, such as ulcers or GERD.
How to choose vitamins for potency
So, we realized that several types of substances are needed for men's health:
- activators of spermatogenesis;
- Strengthening immunity;
- Impact on the health of the cardiovascular system;
- Improving the conduction of nerve impulses.
However, the multivitamin complex does not have to include all these substances. Let's repeat what we said at the beginning: the best potency vitamins should be chosen by your doctor. The choice should be based on the diagnosis and the nature of the problem, as well as the results of the tests.
In addition, vitamins in many cases are only part of the therapy, and the disease must be treated with completely different drugs.