The right vitamins to increase efficiency

A man’s sex life is influenced by a number of external factors that directly or indirectly affect health in general. Physical activity, general activity, lifestyle, mobility, hereditary diseases, ecology, bad habits - these are just a small list of what can cause a disorder.

The reproductive system needs to get all the vitamins and trace elements it needs to function fully, so eating behavior and diet play an important role. Pharmaceutical vitamin complexes do not always remain free in the body, it is much more useful to get vitamins from natural products - this ensures the efficiency and maturation of sperm.

Men who want to increase their sexual potential are also interested in the quality of sperm. However, a fully varied diet will help in this case.

Vitamins for men's health.

what vitamins are needed for male effectiveness

In order to increase potency and improve the overall health of the body, a person will need a lot of nutrients and vitamins.

In particular, a man's viability depends on the level of elements in the body such as retinol (vitamin A), vitamins B, tocopherol, ascorbic acid, and drugs belonging to the group of calciferol.

  • Beta-carotene,also known as retinoic acid and retinol, is responsible for the health-affecting functions of the immune system. By changing your diet, you can increase the amount of vitamin A (beta-carotene) - you need to add vegetables to your usual menu: red and yellow fruits are suitable, vegetables - pumpkin and carrots. The amount of vitamin A will also increase if marine and ocean fish are actively introduced into the diet;
  • Vitamin B1 (thiamine)provides brain function and is also needed by the peripheral nervous system. An adult needs about 1. 5-2 mg per day. The lack of thiamine is felt as a lack of sleep. If vitamin V1 levels in the blood are extremely low, sleep and fatigue problems may occur and irritability may appear. B1 enters the body from foods such as: potatoes, lentils, Armenian snacks, pork, legumes (including peas), and bread and any products made from flour;
  • B3starts the brain and the whole nervous system, has a positive effect on the condition of blood vessels. The daily intake of B3 in a man is about 15-25 mg, lack of which is associated with severe fatigue, muscle weakness, sleep disturbances, depression and headaches. Certain types of fish (salmon and tuna), pork (with the lowest fat content), brewer's yeast, peanuts and beets are suitable sources of niacin;
  • B6 (pyridoxine)is ​​involved in the synthesis of serotonin, also known as the hormone of happiness. It is required for the normal functioning of the nervous system. The male body needs 2, 0-2, 5 mg of pyridoxine per day. Lack of B6 affects performance and physical activity, possibly limb numbness and the development of muscle weakness;
  • B9 (folic acid)is ​​present in almost all vitamin complexes). In addition to the noradrenaline and serotonin production processes, folic acid is involved in improving performance. The daily dose is 200 mg, and if there is not enough vitamin B9 in the body, it can lead to anxiety, depression, fear and potency disorders. For a natural intake of vitamin B9, you should include salmon, lettuce, cheese, citrus fruits and lentils in your diet;
  • Vitamin Cis ​​known to almost everyone and is responsible for the production of dopamine (a hormone that controls pleasure and orgasm). Vascular permeability is also significantly increased, leading to erections. Vitamin C interacts with other substances, stabilizes them and, if necessary, activates other beneficial substances, such as stabilizing vitamin E - this has been proven. Vitamin C is widely used in the traditional treatment of potency problems, but its severe deficiency can negatively affect the treatment process and is somewhat noticeable. The WHO has announced that according to the latest recommendations of scientists, the daily intake of vitamin C is between 200 mg and 500 mg and is best obtained from food. Experts advise getting vitamin C from food, especially citrus fruits, green and red tomatoes, exotic mangoes, strawberries, black currants, garden herbs and other leafy vegetables. Low vitamin C can result in high fatigue, leading to colds;
  • Vitamin Dis ​​a prohormone that accompanies the production of the male sex hormone, which is responsible for maintaining potency, sperm maturation, and reproductive system function. The synthesis of the human body occurs when foods such as milk and butter, fish, cheese and cottage cheese are consumed. Vitamin D deficiency is associated with great fatigue, the general emotional state is assessed as complex, burdened by increased nervous irritability, depression and muscle weakness may appear;
  • Vitamin E
  • A man needs about 12-15 mg of vitamin E a day. Tocopherol deficiency can have the saddest effect on men’s health and can even lead to male infertility). Vitamin E can be obtained from food, it can be any seeds or nuts, vegetable oil, egg yolk and meat food.

The main aspects of the male diet.

A man's daily diet should include:

  • Fresh vegetables and lettuce;
  • greens and aromatic herbs;
  • oily products - seeds, nuts or oils;
  • dairy products: sour cream, butter and milk;
  • eggs (can be chicken or quail);
  • seafood and fish;
  • meat and offal;
  • fruits, berries.

When choosing meat, you need to pay attention to the fat content - animal fat only contributes to overweight, which certainly has a negative effect on efficiency. Plant products should not be subjected to prolonged heat treatment - high temperatures destroy vitamins and beneficial elements.