The male reproductive system needs nutrients just as much as other internal organs. However, there are not so many vitamins that improve men’s potency. Let’s talk about which ones are more needed than others.
In fact, a man who is sexually mature and generally healthy, free from bad habits does not have to worry about this. If you eat properly and play sports, you are probably all right with your reproductive health.
When to worry:
- Constant feeling tired, fatigue;
- Irritability, mood swings;
- erection problems;
- Decreased sexual desire;
- Appearance of overweight, loss of muscle mass;
- Swelling, pain and tenderness of the nipples;
- Painful urination, burning sensation in the groin and penis.
If something like this is present, there is a direct path to a urologist-andrologist. It will probably give advice on the bioadditives needed. Always consult your doctor about the necessary medications and their dosage.
Vitamins important for male potency
Listed here are the substances that really play an important role in men’s health.
Zinc
Recommended daily intake: 11 mg.
Casanova gained a reputation as a womanizer for a reason: she allegedly ate two dozen oysters every day. What is so special about them? Lots of zinc.
Nowadays, it has been proven that men who get enough of this mineral show stronger sexual desire and better potency. The fact is that the main male hormone, testosterone, is produced in the presence of zinc.
A study by a well-known company found that zinc-deficient men in the body who took special dietary supplements for 6 months doubled their testosterone levels.
A positive effect of zinc supplementation was also reported during another 8-week follow-up.
What does this mean? It is likely that the cause of potency problems, in the absence of major symptoms, is precisely the lack of zinc. But it is better to take tests and seek medical advice.
Vitamin B12
Recommended daily intake: 2, 4 mcg
Lack of vitamin B, also known as cyanocobalamin, is linked to erectile dysfunction. This is stated, for example, in a recent university report.
The exact cause 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 an important function: L-arginine is metabolized to nitric oxide (NO), which in turn plays an important role in the vasodilatory mechanism - the relaxation of the vessel wall. An erection occurs with the involvement of NO.
Vitamin D
Recommended daily intake: 600 IU
The solar cell vitamin definitely boosts your sex life, for both men and women.
A 2014 study found that about 2/3 of 143 men diagnosed with erectile dysfunction had low vitamin D levels. People 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 performs many functions in the body. It is involved in spermatogenesis, among other things, by increasing the concentration of sperm in the ejaculate.
However, making up for vitamin C deficiency is fairly straightforward: eat as many raspberries, strawberries, blueberries and fruits as possible. They contain anthocyanins - multicolored glycosides that reduce oxidative stress and inflammation of blood vessels.
Magnesium
Recommended daily intake: 400 mg.
It is a very important mineral for cardiovascular health, muscle development, which every man needs at any age.
A study by Turkish scientists compared the reproductive health of athletes and physically inactive people. As a result, 22 mg of revenue. magnesium per kilogram body weight increased testosterone levels in both groups for 4 weeks.
There are two other studies: one looking at the effects of magnesium in older men (65+) in a younger group (18-30). Both independently concluded that testosterone levels (as well as muscle strength) correlated with the body’s magnesium levels.
Folic acid
Recommended daily intake: 400 mcg
It is widely prescribed for women in the early stages of pregnancy. And men need it mainly to improve seed quality. Lack of folic acid has been found to lead to the development of a large number of sperm cells with chromosomal abnormalities. It is therefore an important trace element in the treatment of male infertility and low potency.
L-citrulin
This amino acid acts as a tablet, relaxing the smooth muscles of the blood vessel wall. It is converted in the body to another organic compound, arginine, which is involved in blood circulation.
There is a lot of citrulline in watermelon, for example, but sometimes men are advised to drink it as a dietary supplement. The main problem with this substance is that the exact dosage that affects reproductive health has not been determined.
quercetin
This bioflavonoid has a strong antioxidant effect on the body. Among other things, it inhibits 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 still falls into the category of dietary supplements, as the therapeutic effect is not entirely clear.
Selenium
Recommended daily intake: 75 micrograms.
Many of these minerals are found 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 very little of it is needed, but even a small deficiency can be detrimental to reproductive health.
A study by U. S. scientists on infertility and low testosterone levels found that selenium levels in the patient group were consistently low compared to the fertile group. Mineral intake increased the chances of a successful conception by an average of 56%.
Another study involving 69 infertile men seems encouraging: participants improved sperm motility.
The vitamin
Recommended daily intake: 900 mcg.
Retinol (vitamin A) and carotenoids have an important property: they also improve sperm motility. In men who ate a lot of carrots in the study, the researchers improved sperm counts by about 6. 5 to 8%.
D-aspartic acid
Amino Acids is usually a superhero team for our health. These "bricks" make up our muscles, internal organs, blood cells, hormones. 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 intake: 16 mg.
Since we are talking about libido, we cannot mention niacin, also known as vitamin B3. It is rich in fish, seafood, beef and liver.
Niacin appears to play a significant role in sexual desire. At least that's what the study says. He found that low-potency men taking it as a dietary supplement significantly improved sexual success compared with the placebo group.
Vitamin E
Recommended daily intake: 15 mg.
Vitamin E is needed primarily for circulation and immunity. It also helps with the absorption of vitamin A and many other substances. It has been shown in animal experiments to be important for libido and testosterone production.
capsaicin
The substance that makes chili hot is also useful for increasing potency. In animal studies, capsaicin had an effect on male genital size. It also helps reduce the amount of fat in the abdomen, and this is very important for potency.
An observational study in France found that spicy foods also affect testosterone levels. So, if you haven’t loved spicy foods too much before, it’s time to love them. Of course, if there are no contraindications, such as ulcers or GERD.
How to choose vitamins for potency
So we realized that several substances are needed for men’s health:
- spermatogenesis activators;
- Strengthening immunity;
- Influencing cardiovascular health;
- Improving the conductivity of nerve impulses.
However, it is not at all necessary for the multivitamin complex to contain these substances. Let’s repeat what we said at the beginning: the best vitamins in terms of potency should be chosen by the doctor. The choice should be based on the diagnosis and nature of the problem and the results of the tests.
In addition, vitamins are in many cases only part of the therapy, and the disease must be treated with completely different medications.