The male reproductive system needs nutrients in the same way as other internal organs. At the same time, vitamins to increase potency in men are not so much. Let’s talk about which ones are more needed than the others.
In fact, a man who is sexually mature and generally healthy without bad habits need not worry about this. If you eat right, exercise, then most likely everything is in order with your reproductive health.
When to worry:
- Persistent, tired feeling;
- Irritation, mood swings;
- erection problems;
- Reduction of sexual drive;
- Appearance of overweight, decreased muscle mass;
- Swelling, pain and sensitivity of the nipple;
- Painful urination, burning sensation in the groin and penis.
If something like this exists, you have a direct path to a urologist-andrologist. Most likely he will advise the necessary bioaditives. Always consult your doctor about the medication needed and its dosage!
Vitamins are essential for male potency
Here we list the ingredients that really play an important role in men’s health.
Zinc
Recommended Daily Allowance: 11 mg.
Casanova earned her reputation as a woman for a reason: she allegedly ate two dozen oysters a day. What is special about them? Lots of zinc.
Nowadays, it has been proven that men, getting enough of this mineral, have a stronger sex drive and better potency. The fact is that in the presence of zinc 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, positive effects of zinc supplementation were also reported.
What does this mean? The possible cause of the problem with potential, if no more pronounced symptoms, is due to zinc deficiency. But it is better to take a test and get a doctor's recommendation.
Vitamin B12
Recommended Daily Allowance: 2. 4 mcg
Vitamin B deficiency, also known as cyanocobalamin, has been linked to erectile dysfunction. This was stated, for example, in a recent university report.
The exact cause remains unclear, but B12 is essential for overall health, as it is involved in cellular metabolism and hematopoiesis - both of which are essential for spermatogenesis and normal erection.
L-arginine
This amino acid has one important function: L -arginine is metabolized into nitric monoxide (NO), which in turn plays an important role in the mechanism of vasodilation - the relaxation of blood vessel walls. It is with NO participation that an erection occurs.
Vitamin D
Recommended Daily Allowance: 600 IU
Solar vitamins will definitely brighten your sex life, both in men and women.
A 2014 study found that of 143 men diagnosed with erectile dysfunction, about 2/3 had low vitamin D levels. 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 monoxide deficiency.
Vitamin C
The major "immune" vitamins actually have many functions in the body. Among other things, he is involved in spermatogenesis, increasing the concentration of sperm in ejaculation.
However, to compensate for vitamin C deficiency is quite simple: eat as many raspberries, strawberries, blueberries and fruits as possible. It contains anthocyanins - multi -colored glycosides that reduce oxidative stress and inflammation in 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 any man at any age.
A study by Turkish scientists compared the reproductive health levels of athletes and physically inactive people. As a result, take 22 mg. magnesium per kilogram of body weight for 4 weeks increased testosterone levels in both groups.
There were 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) 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 need it especially to improve seed quality. It has been established that folic acid deficiency leads to large numbers of spermatozoa with chromosomal abnormalities. Therefore, it is an important trace element in the treatment of male infertility and weak potency.
L-citrulin
These amino acids act like pills, relaxing the smooth muscles of the blood vessel walls. 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 watermelon, but sometimes men are advised to drink it in supplement form. The main problem with this substance is that the exact dosage that will affect reproductive health has not been established.
Quercetin
These bioflavonoids have a strong antioxidant effect on the body. Among other things, it inhibits the production of the enzyme 5-lipoxygenase, which removes some of the circulating testosterone in the blood.
In theory, everything is clear, but in practice, quercetin is still in the category of supplements, because the therapeutic effect is not entirely clear.
Selenium
Recommended daily allowance: 75 micrograms.
There are many of these minerals in liver, oysters and Brazil nuts, and men’s health needs them primarily because they are involved in the production of sex hormones.
Let us emphasize that you need very little of it, 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 consistently lower selenium levels than the fertile group. Taking minerals increases the chances of a successful pregnancy by an average of 56%.
Another study in which 69 infertile men participated looked encouraging: participants had increased sperm motility.
Vitamin A
Recommended Daily Allowance: 900 mcg.
Retinol (vitamin A) and carotenoids have one important property: they also increase sperm motility. In men who ate a lot of carrots during the study, scientists increased sperm count by about 6. 5-8%.
D-aspartic acid
Amino acids are generally something of a superhero team for our health. Muscles, internal organs, blood cells, our hormones are built from these "bricks". And one of them is D-aspartic acid. It is also involved in testosterone synthesis, enhances erections and increases libido, as well as sperm quality.
Niasin
Recommended Daily Allowance: 16 mg.
Since we’re talking about libido, we can’t help but mention niacin, aka vitamin B3. It is abundant in fish, seafood, beef and liver.
Niacin appears to play an important role in sexual drive. At least that’s what the study says. It found that men with weak potency who took it as a supplement had significantly increased sexual success compared to the placebo group.
Vitamin E
Recommended daily allowance: 15 mg.
We need vitamin E especially for circulation and immunity. In addition, it helps absorb vitamin A and many other substances. In animal studies, it has shown its importance for libido and testosterone production.
capsaicin
The ingredients that make fire chili are also useful for potency. In animal studies, capsaicin had an effect on the size of the genitals in men. In addition, it helps reduce the layer of fat on the abdomen, and this is very important for potency.
In an observational study in France, it was observed that spicy foods also affect testosterone levels. So, if you haven’t been too interested in spicy food before, maybe it’s time to fall in love with it. Of course, if there are no contraindications, such as ulcers or GERD.
How to choose vitamins for potency
So, we found that several types of ingredients are needed for men’s health:
- spermatogenesis activator;
- Strengthens immunity;
- Affects the health of the cardiovascular system;
- Increases the conductivity of nerve impulses.
However, multivitamin complexes do not necessarily include all of these ingredients. Let’s repeat what we said at the beginning: the best vitamins for potency should be chosen by your doctor. The choice should be based on the diagnosis and nature of the problem, as well as test results.
In addition, vitamins in many cases are only part of the therapy, and the disease needs to be treated with completely different medications.