The male reproductive system needs nutrients just like other internal organs. At the same time, vitamins to improve 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 it. If you eat right, play sports, then, most likely, everything is fine with your reproductive health.
When to worry:
- Constant feeling of tiredness, fatigue;
- irritability, mood swings;
- erection problems;
- decreased sex drive;
- The appearance of obesity, a decrease in muscle mass;
- swelling, pain and tenderness of the nipples;
- Painful urination, burning in groin and penis.
If there is such a thing, you have a direct route to a urologist-andrologist. Most likely, he will recommend the necessary bioadditives. Always ask 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 earned his reputation as a womanizer for a reason: he reportedly ate two dozen oysters a day. What's so special about them? Lots of zinc.
Nowadays it is proven that men who get enough of this mineral have 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 found that men with a lack of zinc in their bodies who took special supplements for 6 months doubled their testosterone levels.
A positive effect of zinc supplementation was also reported in another 8-week follow-up.
What does that mean? It is likely that the cause of potency problems, when there are no more significant symptoms, lies precisely in a lack of zinc. But it is better to take tests and get a doctor's recommendation.
Vitamin B12
Recommended daily dose: 2. 4 mcg
A deficiency in the B vitamin, also known as cyanocobalamin, has been linked to erectile dysfunction. This is what a current university report says, for example.
The exact reason has not yet been explained, but B12 is important for overall health as it is involved in cell metabolism and blood formation - both extremely important for spermatogenesis and normal erections.
L-arginine
This amino acid has an important function: L-arginine is metabolized into nitric oxide (NO), which in turn plays an important role in the mechanism of vasodilation - the relaxation of the walls of blood vessels. With the participation of NO, an erection occurs.
Vitamin D
Recommended daily dose: 600 IU
The sunshine vitamin will definitely brighten up your sex life, both in men and women.
A 2014 study found that out of 143 men diagnosed with erectile dysfunction, about 2/3 had low vitamin D levels. Those with severe ED had 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 main "immune" vitamin actually has many functions in the body. Among other things, it is involved in spermatogenesis, which increases 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 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 cardiovascular health, muscle building necessary for every man of all ages.
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 over 4 weeks increased testosterone levels in both groups.
There are two other studies: one examined 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 commonly prescribed to women in early pregnancy. And men mainly need it 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. It is therefore an important trace element in the treatment of male infertility and impotence.
L-citrulline
This amino acid works like a pill and relaxes 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.
For example, watermelon is high in citrulline, but men are sometimes advised to drink it in supplement form. The main problem with this substance is that the exact dosage that affects reproductive health has not been established.
quercetin
This bioflavonoid has powerful antioxidant effects on the body. Among other things, it blocks the production of the enzyme 5-lipoxygenase, which removes part of the testosterone circulating in the blood.
In theory, everything is clear, but in practice, quercetin still belongs to the category of dietary supplements, since 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 primarily because it is involved in the production of sex hormones.
Let's emphasize that you need very little of it, but even a tiny deficiency will harm reproductive health.
A study by American scientists on infertility and low testosterone found that the patient group had consistently low levels of selenium compared to the fertile group. Taking the mineral increased the chances of successful conception by an average of 56%.
Another study involving 69 infertile men looks 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 men who ate lots of carrots during the study, the researchers improved sperm count by about 6. 5-8%.
D-aspartic acid
Amino acids in general are like a superhero team for our health. Our muscles, internal organs, blood cells, hormones are made up of these "building blocks". And one of them is D-aspartic acid. It is also involved in the synthesis of testosterone, improves erection and increases libido and sperm quality.
niacin
Recommended daily dose: 16 mg.
Since we are talking about libido, we have to mention niacin, also known as vitamin B3. It is rich in fish, seafood, beef and liver.
Niacin appears to play a significant role in sex drive. At least that's what the study says. It found that low-potency men who took it as a dietary supplement had significantly improved sexual success compared to the placebo group.
vitamin E
Recommended daily dose: 15 mg.
We need vitamin E above all for the circulatory system and the immune system. It also helps with the absorption of vitamin A and many other substances. In animal studies, it has shown its importance in libido and testosterone production.
capsaicin
The stuff that makes chili hot is also useful for potency. In animal studies, capsaicin had an effect on the size of the sex organs in men. In addition, it helps reduce the fat layer on the abdomen, which is very important for potency.
In an observational study in France, spicy food was also found to affect testosterone levels. So if you haven't been too keen on spicy food before, maybe it's 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
So, we found out that several types of substances are needed for men's health:
- spermatogenesis activators;
- strengthening immunity;
- affecting the health of the cardiovascular system;
- Improving the conductivity of nerve impulses.
However, it is by no means necessary for the multivitamin complex to contain all of these substances. Let's repeat what we said at the very beginning: the best vitamins for potency 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, in many cases vitamins are only part of the therapy and the disease has to be treated with completely different drugs.