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 numerous. Let's talk about who is needed more than others.
In fact, a sexually mature and generally healthy man without bad habits should not worry about it. If you eat properly, do 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;
- Occurrence of excess weight, decrease in muscle mass;
- Swelling, pain and tenderness of the nipples;
- Painful urination, tingling in the groin and penis.
If something like this is present, you have a direct route to the urologist-andrologist. He will most likely advise on the necessary bioadditives. Always consult your doctor about the necessary medications and their dose!
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 his reputation as a womanizer for a reason: he reportedly ate two dozen oysters every day. What is so special about them? Lots of zinc.
Today, it has been proven that men, by ingesting enough of this mineral, have a stronger sex drive and better potency. The fact is that the main male hormone, testosterone, is produced in the presence of zinc.
In a study conducted by a well-known company, it was noticed that men with zinc deficiency in the body, taking special supplements for 6 months, doubled their testosterone levels.
In the second 8-week follow-up, a positive effect of zinc supplementation was also observed.
What it means? It is probable that the cause of the problem with potency, if there are no significant symptoms, is caused by the lack of zinc. But it is better to do tests and get a doctor's recommendation.
Vitamin B12
Recommended daily amount: 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, because it is involved in cellular metabolism and hematopoiesis - both of which are extremely important for spermatogenesis and normal erection.
L-arginine
This amino acid has one important 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. With the participation of NO, an erection occurs.
vitamin D
Recommended daily amount: 600 IU
Solar vitamin will definitely enhance your sex life, both for men and women.
A 2014 study found that of the 143 men diagnosed with erectile dysfunction, about 2/3 had low levels of vitamin D. 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, increasing the concentration of sperm in the ejaculate.
However, compensating 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 the health of the cardiovascular system, muscle development, which is necessary for every person at any age.
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 for 4 weeks increased testosterone levels in both groups.
There are two other studies: one studied the effects of magnesium in older men (65+) and the younger group (18 to 30 years). 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 it mostly to improve semen quality. Folic acid deficiency has been found to lead to large numbers of sperm with chromosomal abnormalities. It is therefore an important trace element in the treatment of male infertility and low potency.
L-citrulline
This amino acid acts like a pill, relaxing the smooth muscles of blood vessel walls. It is converted in the body into another organic compound - arginine, which is involved in blood circulation.
For example, watermelons have a lot of citrulline, but men are sometimes 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 determined.
quercetin
This bioflavonoid has a strong antioxidant effect on the body. Among other things, it blocks the production of the enzyme 5-lipoxygenase, which removes some of the testosterone that circulates in the blood.
In theory, everything is clear, but in practice, quercetin is still in the category of dietary supplements, because the therapeutic effect is not entirely clear.
Selenium
Recommended daily amount: 75 micrograms.
There is a lot of this mineral in the liver, oysters and Brazilian 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 harmful to reproductive health.
A study by American scientists on infertility and low testosterone levels showed that a group of patients had consistently low levels of selenium compared to the fertile group. Taking minerals increased the chances of a successful conception by an average of 56%.
Another study involving 69 infertile men looks 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, the scientists improved the number of sperm by about 6-8%.
D-aspartic acid
Amino acids are generally something like a team of superheroes 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, as well as sperm quality.
Niacin
Recommended daily dose: 16 mg.
Since it is a matter of libido, we cannot but mention niacin, called vitamin B3. It is abundant in fish, seafood, beef and liver.
Niacin appears to play a significant role in sexual drive. At least that's what the study says. It was found that men with low potency who took it as a supplement 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 in the absorption of 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 hot is also useful for potency. In animal studies, capsaicin affected the size of the genitals in men. In addition, it helps reduce the fat layer on the abdomen, and this is very important for potency.
In an observational study in France, it was noticed 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;
- Affects the health of the cardiovascular system;
- Improving the conduction of nerve impulses.
However, a multivitamin complex does not necessarily include all of these substances. Let's repeat what we said at the very beginning: the best potency vitamins should be chosen by your doctor. Selection should be based on the diagnosis and nature of the problem, as well as test results.
In addition, vitamins are in many cases only part of the therapy, and the disease needs to be treated with completely different drugs.