Vitamins to increase men's efficiency are found in a daily diet that should consist of seasonal and nutritious ingredients.When sexual problems arise as a result of the aging process, severe stress, or unhealthy lifestyles, you should contact food additives.What vitamins help men's efficiency in restoring sexual health?
According to Canadian researchers, selenium, zinc, and group B vitamins have a huge impact on sperm work quantity and quality, mobility, concentration and progressive movement, so men who are planning offspring or have problems with efficiency should pay special attention to missing vitamins.
Micro and macro elements, which are especially important for men's sexual condition and fertility, must enter the body with useful foods.Doctors recommend dietary supplements for patients under 45 years of age.However, there are exceptions.The deficiency can be filled with synthetic tools if one lives in a very tense lifestyle, recovers after a constant stressful, physically active, long illness.
In terms of efficiency, men should be present in a vitamin complex:
- Vitamin A, D, E, C;
- Vitamins B;
- Coenzyme Q10;
- folic acid;
- zinc;
- selenium;
- iron;
- magnesium.
Of course, vitamins and minerals do not replace popular pills, so they will not work immediately.The beneficial effects of libido are visible with systematic and long -term use.All you need is a little patience to see the beneficial effect on the whole body, not just efficiency.
Vitamin A, l-arginine, zinc, selenium
Vitamin A is required for proper reproduction.Its absence not only weakens genetic material, but also negatively affects the production of male sex hormones.The rich vitamin is fish, eggs, dairy products and green vegetables.
In a complex of vitamins and minerals, there is L-arginine, which increases sperm mobility and increases erection.Zinc is necessary to maintain the sexual activity of all people.However, selenium is involved in the processes of developing and maturing spermatosoids.
Vitamin D for the effectiveness of men
According to some studies, the lack of this vitamin increases the risk of erectile dysfunction to 40% and is the cause of a reduction in testosterone production.In addition, vitamin D deficiency leads to an increase in free radical production, which reduces the amount of nitrogen oxide.The latter, as you know, is needed without problems with the erection process.In addition, vitamin D deficiency increases the risk of prostate cancer and negatively affects the functioning of the heart.
Where should I look for vitamin D?Above all, they are made in the body by ultraviolet rays.According to Swiss scientists who investigated the impact of the Sun on men, stronger sex is the highest level of testosterone levels in August, the sunnyest month of the year.Therefore, in other months, especially in the autumn and winter, they have to obtain additives with vitamin D and rich products.We are talking about sea fish (especially Norwegian cod), eggs, dairy products.
B vitamins for male efficiency
Vitamins B1 (thiamine), B2, (riboflavin) and B3 (niacin) are also good natural additives.Thiamine stimulates the production of sex hormones, so that its lack can lead to infertility and testicular dysfunction.Thanks to the optimum riboflavin, the nervous impulses properly spread to the erection.Niacin ensures the condition of the blood vessels and the proper functioning of the nervous system.
Most of the vitamin B1 is found in whole grains, asparagus, peas, beans, nuts, fish, liver and pork.Rich vitamin B2 is low greasy cheese, milk, liver, almonds, broccoli, banana, whole grain.Many vitamin B3 nuts, whole grains, fish, lean meat and dairy products.
Vitamin C for the effectiveness of men
Low vitamin C levels can be caused by male infertility because its absence negatively affects the genetic material of sperm and causes DNA damage.The largest amount of vitamin C can be found in foods such as parsley, pepper, Brussels cabbage, broccoli, cabbage, carrots, beets, potatoes, grapefruit, lemon, orange, gooseberry, raspberry, banana.
Vitamin E and male health
In order to ensure a good synthesis of sex hormones, do not forget vitamin E products, due to its antioxidant properties, promotes human youth and health.Vitamin E contributes to better absorption of vitamins B and A and C, Selena, phosphorus, unsaturated fatty acids.
The daily dose of vitamin E depends on the age and gender of the person.For men, this is 10 mg and for the elderly over 75-20-50 mg.Symptoms of vitamin E deficiency are mainly found in the absorption process of damaged fats, as well as in cystic fibrosis and celiacia.
Vitamin E is found in nuts, cereals, fatty fish, butter.Nevertheless, it is mostly in a hazelnut, sunflower seeds, pumpkin seeds and almonds.
Ideally, all vitamins and minerals must enter the body from the daily diet.It is only advisable to fill in the lack of complexes of vitamins and minerals made for men after reaching the age of 45.
Synthetic vitamins can be used earlier when a person is subjected to severe stress, the recovery period passes through, and face very intense physical efforts.However, it should be remembered that you should always carefully check their composition when choosing drugs.The finished, properly compiled complexes work better than each vitamins.