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 shouldn't worry about that. If you eat right, play sports, most likely everything is in order with your reproductive health.
When should you worry:
- Constant feeling of tiredness, tiredness;
- Irritability, mood changes;
- erection problems;
- Decreased sexual desire
- The appearance of excess weight, a decrease in muscle mass;
- Swelling, soreness and tenderness of the nipples
- Painful urination, burning in the groin and penis.
If something like this is present, you have a direct route to a urologist-andrologist. He will most likely recommend the necessary bioadditives. Always consult your doctor about the necessary medications and their dosage!
Vitamins important for male potency
Here we list those substances that really play an important role in human health.
Zinc
Recommended Daily Dose: 11 mg.
Casanova acquired his reputation as a womanizer for a reason: he allegedly ate two dozen oysters every day. What is so special about them? Lots of zinc.
Nowadays, men have been shown to have stronger sex drive and better potency by getting enough of this mineral. 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 a 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 does this mean? It is likely that the cause of the potency problems, if there are no more significant symptoms, is caused precisely by the lack of zinc. But it's best to get tested 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 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 vasodilation mechanism - relaxation of the blood vessel walls. It is with the participation of NO that an erection occurs.
Vitamin D.
Recommended daily dose: 600 IU
The solar vitamin will definitely brighten 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 percent 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.
C vitamin
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, making up for the lack of vitamin C is quite simple: eat as many raspberries, strawberries, blueberries and fruit 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, necessary for any man at any age.
A study by Turkish scientists compared the level of reproductive health of athletes and physically inactive people. Consequently, 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) are related to magnesium levels in the body.
Folic acid
Recommended daily dose: 400 mcg
It is widely prescribed to women in early pregnancy. And men need it mainly to improve semen quality. It has been established that a folic acid deficiency leads to large numbers of sperm with chromosomal abnormalities. Therefore, it is an important trace element in the treatment of male infertility and weak potency.
L-citrulline
This amino acid acts like a pill, relaxing the smooth muscle 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 watermelons, but men are sometimes 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 5-lipoxygenase enzyme, which removes part of the testosterone circulating in the blood.
In theory everything is clear, but in practice quercetin is still in the category of food 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.
We 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 consistently low selenium levels 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 took part seems encouraging: the participants had 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 the men who ate a lot of carrots during the study, the scientists improved sperm counts by about 6. 5-8%.
D-aspartic acid
Amino acids are generally 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 it is about libido, we cannot fail to mention niacin, aka 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. It found that men with low potency who took it as a supplement had 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 libido and testosterone production.
capsaicin
The substance that makes chili peppers hot is also useful for potency. In animal studies, capsaicin had an effect on the size of the genital organs in males. In addition, it helps to reduce the fat layer on the abdomen, which is very important for potency.
In an observational study in France, it was noted that spicy food also affects testosterone levels. So, if you haven't been too fond of spicy foods before, it might be time to fall in love with it. Of course, if there are no contraindications, such as an ulcer or GERD.
How to choose vitamins for potency
Thus, we understood that different types of substances are needed for men's health:
- activators of spermatogenesis;
- Strengthening of immunity;
- Affect the health of the cardiovascular system;
- Improve the conductivity of nerve impulses.
However, it is by no means necessary that the multivitamin complex contain all these substances. Let's repeat what we said at the beginning: the best vitamins for potency should be selected by the doctor. The choice should be based on the diagnosis and the 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 must be treated with completely different drugs.