Vitamins for potency – which ones should men choose?
Vitamins for male potency can be found in everyday, well balanced diet composed of seasonal and wholesome ingredients. However, if male problems are caused by the aging of the body, severe stress, or an unhealthy lifestyle, you should reach for dietary supplements. What are the best vitamins for men? Your GP, who knows you and your medical history, is perfectly qualified to advise you on this matter.
According to Canadian researchers, the count and quality of the sperm, its motility, concentration, and progressive motility are strongly benefited by a diet rich in selenium, zinc, and group-B vitamins. Therefore, men who want to have a baby should pay special attention to any potential vitamin and mineral deficiency.
Vitamins and minerals particularly important for male sexual condition and fertility should be supplied along with wholesome meals. Doctors recommend dietary supplements only for patients over the age of 45. There are exceptions though. You can supplement deficiencies with synthetic medications earlier if you lead a very intensive lifestyle, you are exposed to constant stress, you have a lot physical activity, or you are recovering after a long disease. Ready-to-use vitamin complexes for male potency should not lack the following:
- vitamin C,
- vitamin D,
- vitamin E,
- group-B vitamins,
- coenzyme Q10,
- folic acid,
- zinc,
- selenium,
- iron,
- magnesium.
Remember that vitamins and minerals for potency are not Viagra, they do not bring immediate effects. Their beneficial influence on libido may be observed after regular and long-term use. You just need a little patience to see how well they affect your entire body and not only your potency.
Read more: Men’s health doctor – who to see for erectile dysfunction?
Vitamins for male potency – vitamin D
According to some studies, vitamin D deficiency increases the risk of erectile dysfunction by as much as 40% and reduces the production of testosterone. Additionally vitamin D deficiency leads to the increased production of free radicals, which reduce the amount of nitric oxide. Nitric oxide is known to be essential for the proper erection process. Besides, vitamin D deficiencies increase the risk of prostate cancer and have negative influence on the heart function.
Where vitamin D can be found? Most of all, it is produced in your body under the influence of UV radiation. According to Swiss scientists who studied the effects of sun on men, the testosterone level in men is the highest in August, the sunniest month of a year. Therefore, in other months, especially during autumn and winter, they should reach for supplements containing vitamin D and foods rich in this ingredient, that is:
- marine fish (especially Norwegian cod),
- eggs,
- dairy.
Read more: Lack of erection – causes of erectile dysfunction
What vitamins for potency – B-group vitamins
B-group vitamins are also beneficial for male potency (vitamin B1 called thamine, vitamin B2 called riboflavin, and vitamin B3 called niacin). Thiamine stimulates the production of sex hormones, therefore its deficiency may lead to infertility and the abnormal function of the testicles. The appropriate level of riboflavin is necessary for the correct transmission of nerve impulses responsible for erection. Meanwhile, niacin takes care of the good condition of the blood vessels and the proper function of the nervous system. Where can we find those important and healthy vitamins for men?
The most vitamin B1 can be found in wholegrain products, asparagus, peas, beans, nuts, fish, liver, and pork. Abundant in vitamin B2 are: lean dairy, milk, liver, almonds, broccoli, bananas, wholegrain products. Vitamin B3 is present in large amounts in: nuts, wholegrain products, fish, lean meat and dairy.
Read more: Kegel muscles in men – how to strengthen the muscles and erection?
Vitamins for male potency – vitamin E
If you want to ensure proper synthesis of sex hormones, remember about food rich in vitamin E, which additionally helps maintaining vitality and health in men thanks to its anti-oxidant properties. Vitamin E also facilitates the absorption of other valuable substances:
- vitamin A,
- group-B vitamins,
- vitamin C,
- selenium,
- phosphorus, and
- unsaturated fatty acids.
According to the Food and Nutrition Institute, the recommended daily intake of vitamin E depends on the age and sex. For men, it is 10 mg, while for the elderly after the age of 75 – 20-50 mg. Vitamin E deficiency mainly occurs in patients with fat absorption abnormalities. Deficiencies may also be associated with cystic fibrosis and coeliac syndrome.
Vitamin E is present in nuts, almonds, cereal, fatty fish, and butter. However, the products with the highest content of vitamin E per 100 grams are hazelnuts (38 mg), sunflower seeds (27 mg), pumpkin seeds (26 mg), and almonds (24 mg).
Read more: Problems with erection – what causes erectile dysfunction?
Vitamins for potency – vitamin C
A low level of vitamin C may lead to male infertility because its deficiency has a negative influence on the sperm’s genetic material, leading to its DNA damage. The following fresh products contain the most vitamin C per 100 g:
- parsley top: 269 mg
- pepper: 125-200 mg
- Brussels sprout: 65-145 mg
- kohlrabi: 70-100 mg
- broccoli: 65-150 mg
- cabbage: 35-70 mg
- cauliflower: 37-70 mg
- spinach: 40-84 mg
- chicory: 6-33 mg
- green bean: 25-30 mg
- radish: 25 mg
- salad: 12-30 mg
- tomatoes: 5-33 mg
- carrot: 2 mg
- beetroots: 8 mg
- young potatoes: 20-33 mg
- winter potatoes: 7-8 mg
- rose hip: 250-800 mg
- black currant: 150-300 mg
- strawberries: 46-90 mg
- kiwi: 84 mg
- grapefruit: 30-70 mg
- lemon: 40-60 mg
- orange: 30-50 mg
- red currant: 26-63 mg
- gooseberry: 25-40 mg
- raspberries: 19-37 mg
- apples: 0.5-20 mg
- pears: 4 mg
- plums: 5 mg
- bananas: 7-14 mg
- walnuts: 3 mg
Read more: Impotence – treatment, causes, and symptoms of male impotence
Vitamins for potency – vitamin A
Vitamin A is also necessary for proper reproduction. Its deficiencies not only debilitate the genetic material, but also have a negative impact on the production of male sex hormones. Rich in vitamin A are:
- fish,
- eggs,
- dairy products,
- green vegetables.
A complex of vitamins and minerals for potency neither should be missing l-arginine, which increases the sperm motility and strengthens an erection; zinc, which is necessary for maintaining the sexual performance of each man; and selenium, which participates in the process of the generation and maturation of the sperm.
Read more: Alcohol and potency – does alcohol affect erection?
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