Vitamins, minerals, potency and the male body

reduced potency

Choosing products in the store, people celebrate their price, appearance, focus on taste, shelf-life. Very advanced customers interested in whether there is in the composition of the preservatives, dyes and other chemicals. The majority do not pay attention to the content in foods of vitamins and minerals, and people that make up their menu based on the needs of the organism in nutrients, very difficult to find. Meanwhile their role for their livelihoods cannot be overemphasized.The value of a man's life

The word vitamin comes from the Latin term translated as "agents for life". Vitamins are substances that ensure the normal functioning of the human organism.

Men's health depends on the entering his body of nutrients, and in greater numbers than in a woman's body. This is due to the fact that men are larger than women, they have more muscle mass, they lead a more active lifestyle, lose more calories.

Nutrients provide the metabolism, synthesis of hormones (including sex), the functioning of the Central nervous system, the strength of muscle and bones excrete free radicals and the decay products provide cardiovascular system. So, vitamins b, C and E is essential to provide men with energy, strengthen the immune system, improve health, intelligence, resistance to emotional stimuli, to improve the potency.

A deficiency of vitamins and sexual life

Lack of vitamins in the body is called the deficiency, its effect on the sexual life of men is manifested in the following:

  1. Deteriorating internal organs, which decreases erections.
  2. Deteriorating function of the cardiovascular system and blood circulation in the genitals.
  3. Reduced levels of sex hormones, which leads to lower desire.
  4. The deterioration in the sexual sphere increases the craving for alcohol and cigarettes, and it is even more disrupts the absorption of vitamins and adversely to erection.
  5. Reduced sperm motility.
  6. Reduced the saturation of the body with energy and stamina.
  7. Reduces the body's resistance to various diseases.
  8. Develops muscle weakness, worsening erection.
  9. A deficiency of vitamin E can cause reduction of the genital organs to stop sperm production and lower sexual activity.

Vitamins and minerals to increase potency

There is no less or more important for the organism useful substances, each of them provides its functioning, but for male potency the most effective are vitamins a, b, C, D, E, and minerals zinc, selenium, chromium and magnesium.


Vitamin a (retinol) is fat soluble (absorbed by the body in combination with fats). Men starting from the age of fourteen years, required 1 mg of retinol per day for cell renewal, anti-aging, the formation of sex hormones, mucus. A large number of retinol available in halibut liver, cod, beef, pork, chicken yolk, butter, sour cream, cheese, lamb liver, spinach, paprika, ground red pepper, grape leaves, sweet potato, carrots, greens, pumpkin, squash, apricots.

Vitamin B1 (thiamine) soluble in water, it provides the body with energy, neutralizing fatigue, improves conduction of the signals to the Central nervous system that is necessary for potency in men, contributes to the action of the hormone of happiness of serotonin. Per day it need about 2 mg. Thiamin men get yeast, peanuts, buckwheat, pork organ meat, sprouted wheat, bran, oatmeal, peas, beans, hazelnuts, liver, poultry, lamb, sunflower seeds, potatoes, black bread, rice, greens, barley, eggs, cheese.

Vitamin B2 (Riboflavin) helps convert carbohydrates and fats into energy, the development of strong muscle tissue, improves of the genitourinary system. Riboflavin is found in yeast, liver, kidney, almonds, meat, eggs, fish, cheese, mushrooms, broccoli, spinach, soy, lentils, beans, peas, dairy products, buckwheat, wholegrain bread, butter. The daily requirement for men over the age of 14 years is 2 mg.

Vitamin B3 (Niacin) improves blood flow to genitals and the body needs 20 mg per day. Products, using which it is possible to saturate the body with nicotinamide: yeast, grains, bran, liver, peanut, cod, chicken, Turkey, salmon, veal, lamb, peaches, beef, almonds, beef, whole wheat flour, apricots, potatoes and others.

vitamin a

Vitamin B5 (Pantothenic acid) is involved in the formation of hormones and the Central nervous system contains almost all foods but destroyed by cooking and freezing the food. Required in the amount of 5 mg per day.

Vitamin B6 (pyridoxine) the body needs 2 mg per day. It stimulates the transmission of nerve impulses, responsible for the sharpness of the sensations at orgasm and also fatigue. Is part of pine nuts, beans, walnuts, sea buckthorn, tuna, mackerel, liver, sardines, horseradish, avellanae sunt, garlic, garnets, millet, bell pepper, chicken.

B9 (folic acid) in men is responsible for the production of serotonin, a feeling of pleasure, sexual desire and this should be ingested in the amount of 0.4 mg per day. Goes in avian liver, yeast, calf liver, orange juice, spinach, broccoli, Brussels sprouts, lettuce, soybeans, sunflower seeds.

B12 (cyanocobalamin) enters with animal protein, needed for sexual arousal, increase sperm count. The need for it in men is 3 micrograms per day.

Vitamin C (ascorbic acid) is water soluble, it requires the male body in the amount of 90 mg per day. It provides the body with energy, increases vitality, improves conductivity nerve impulses and erection, needed for the happy hormones of serotonin and endorphins, rejuvenates. In the process of cooking loss of up to 90 % of tongue.

Is this acid in rose hips (and in the dry its almost 3 times more), bell pepper, sea buckthorn, black currants, herbs, Brussels sprouts, kiwi, cauliflower, papaya, strawberries and strawberries, oranges, horseradish, kohlrabi, grapefruit, lemons, tangerines, beef liver, gooseberries, and radicula radish, quince, potatoes, chicken liver, potatoes, raspberries, pineapples and other products.

Vitamin D stimulates the activity of the muscles, increases blood circulation, promotes the synthesis of testosterone. It adipem-solutum substance enters the body with the liver of marine fish and animals, egg yolk, butter, cottage cheese, cheese, sour cream, cream, milk, mushrooms. The male body needs 10 mg of the substance per day.

Vitamin E (tocopherol) dissolves in fats, it is responsible for sexual activity, the production of sex hormones, blood supply of the genitals, reduces the risk of prostate cancer. Contains all types of vegetable oils, nuts, soybeans, peanuts, buckwheat, wheat, rye, wholegrain and rye bread, beans, rosehips, oatmeal, peas, butter, eggs, prunes and other products. A man needs 10 mg of tocopherol per day.

vitamin b


A very important nutrient for men is zinc, which is responsible for sperm production, male sex hormones, functioning of the prostate, absorption of vitamin E. normal intake for men is 15 mg per day. Contained in seafood, nuts and seeds, cocoa, meat, chocolate, legumes, dairy products, cereals, fish, green peas, corn, raspberries, broccoli, potatoes, beets and others.

Selenium concentrated in the testicles, seed funicles and other internal organs of the man. He is involved in the production of testosterone, increasing sexual potency, is used to improve the reproductive capacities of men. Normal consumption is around 100 mcg per day. There is selenium in the liver of animals and birds, octopuses, eggs, corn, rice, beans, barley, lentils, pistachios, wheat, peas and other products.

The activity of sperm increases also magnesium and manganese, and chromium improves endurance.

Magnesium is an important macromineral, it must be ingested youths up to 18 years in the amount of 410 mg, men to 30 years — in the amount of 400 mg, over age 30 is 420 mg per day. To provide the body with magnesium, you can use wheat bran, pumpkin seeds, sesame, nuts, peanuts, spinach, beans.

Manganese contained in tea, coffee, rose hips, spices, grains, seafood, nuts, the man needs about 5 mg of the trace element.

Men's need for chromium — 50 mcg a day — may be satisfied by the introduction in the diet of tuna fish, liver, beets, fish and seafood, barley.

The use of vitamins for potency

Before you begin to use vitamin complexes is to be tested on the content of vitamins, then it will be possible to accurately determine the need. It is also necessary to pay attention to the contraindications, and side effects from your medications.

All do

the use of vitamins

For taking drugs there are contraindications:

  • High blood pressure.
  • Cardiovascular disease.
  • Heart disease.
  • Kidney disease.
  • Ulcer of the duodenum.
  • A stomach ulcer.
  • Vitamin E can not be used in case of presence of infarction, and myocardial infarction.

Side effects

As a result of ingestion of pharmaceutical drugs may experience these side effects:

  • Fatigue.
  • Headache.
  • Pain in the stomach.
  • Drowsiness.
  • Allergies.
  • Insomnia.
  • Irritability.
  • Diarrhea.
  • Acne.
  • Dizziness.
  • Nausea.
  • Photophobia.
  • Hypervitaminosis — a very dangerous condition, it concerns fat-soluble vitamins, as surplus water soluble excreted in urine. Can cause gastritis, hemorrhage, kidney stones, renal failure, thrombosis.

Not only vitamins: exercise, exercise therapy, psychotherapy

To improve the quality of sexual life can also use:

  • The rejection of bad habits — alcohol, cigarettes, drugs.
  • Avoidance of stressful situations and experiences.
  • A good night's sleep.
  • Sports.
  • Weight control.
  • Rejection of unhealthy food, which impairs the synthesis of testosterone.

Moderate (not exhausting) physical exercise with small weights increases testosterone levels, improve blood flow to the genitals.


They are also benefited by physiotherapy. Recommended such physical exercises:

  1. The rotation of the pelvis.
  2. Step in place with raised knees.
  3. The tension in the gluteal muscles.
  4. Lift the pelvis from the prone position.
  5. Cycling in the supine position.
  6. The voltage of the pubic muscles.

The important point in erection is the mental attitude:

  1. To develop self-confidence.
  2. Not to focus on what happened before the error.
  3. A woman should not make fun of men's problems.
  4. Shift your mind to another occupation.
  5. In special cases, you may want to go to a psychologist or a sex therapist.

Sexual life affects men's health and is closely interlinked with him, affecting also the mental state. If a man is not suffering from diseases, and problems in sex are present, should reconsider your lifestyle and diet, in particular, to diversify the menu of healthy food, rich in vitamins.