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 which ones are needed more than others.
In fact, a sexually mature and generally healthy man without bad habits should not worry about this. If you eat right, play sports, then most likely everything is in order with your reproductive health.
When should you be concerned:
- Constant feeling of tiredness, tiredness;
- Irritability, mood changes;
- erection problems;
- Decreased sex drive;
- The appearance of excess weight, a decrease in muscle mass;
- Swelling, soreness and sensitivity of the nipples;
- Painful urination, burning in groin and penis.
If something like this is present, you have a direct road to the urologist-andrologist. Most likely, he will advise the necessary supplements. Always consult your doctor about the necessary drugs 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 Allowance: 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, it has been proven that men, getting enough of this mineral, have a stronger sex drive and better potency. 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 deficiency of zinc 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 problems with potency, if there are no more significant symptoms, is caused precisely by a lack of zinc. But it is better to take tests and get a doctor's recommendation.
Vitamin B12
Recommended Daily Allowance: 2. 4 mcg
Deficiency in the B vitamin, 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 one significant function: L-arginine is metabolized into nitric monoxide (NO), which in turn plays an important role in the mechanism of vasodilation - relaxation of the walls of blood vessels. It is with the participation of NO that an erection occurs.
Vitamin D
Recommended Daily Allowance: 600 IU
The solar vitamin will definitely brighten up 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 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 monoxide deficiency.
Vitamin C
The main "immune" vitamin actually has many functions in the body. Among other things, he is involved in spermatogenesis, increasing the concentration of sperm in the ejaculate.
However, to make up for the lack of vitamin C is quite simple: eat as many raspberries, strawberries, blueberries and fruits as possible. They contain 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.
One 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 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) correlate 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 mainly to improve the quality of the seed. It has been established that a lack of folic acid leads to a large number of spermatozoa 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 muscles of the walls of blood vessels. 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 sometimes men are 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 enzyme 5-lipoxygenase, which removes some of the testosterone circulating in the blood.
In theory, everything is clear, but in practice, quercetin is still in the category of dietary supplements, since the therapeutic effect is not entirely clear.
Selenium
Recommended daily allowance: 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 it very little, but even a tiny deficiency will be detrimental to reproductive health.
A study by American scientists on infertility and low testosterone found that the group of patients had a consistently low level of selenium 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 looks encouraging: the participants had improved sperm motility.
Vitamin A
Recommended Daily Allowance: 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, scientists improved sperm counts by about 6. 5-8%.
D-aspartic acid
Amino acids are generally something of a 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 the synthesis of testosterone, improves erection and increases libido, as well as sperm quality.
Niacin
Recommended Daily Allowance: 16 mg.
Since we are talking about libido, we cannot but mention niacin, aka vitamin B3. It is abundant 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 men with poor potency who took it as a supplement had significantly improved sexual success compared to the placebo group.
Vitamin E
Recommended daily allowance: 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 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, and this is very important for potency.
In one observational study in France, it was noted that spicy food also affects 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 an ulcer or GERD.
How to choose vitamins for potency
So, we figured 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 not at all necessary that the multivitamin complex includes all these substances. Let's repeat what we said at the very beginning: the best vitamins for potency should be selected by your doctor. The choice should be based on the diagnosis and nature of the problem, as well as the results of the tests.
In addition, vitamins in many cases are only part of the therapy, and the disease needs to be treated with completely different drugs.