The first thing you need to think about when monitoring your sexual health is whether all the necessary vitamins and minerals are present in your diet.
Problems with male potency can be eliminated if they include minerals and vitamins in a man’s diet. The question is which substances actually increase the potency.
Vitamin therapy should only be given after consultation with your doctor, as excess vitamins, trace elements and minerals can cause abnormalities and disorders in the body and their deficiency. The older a man is, the more nutrients he needs to take in as the body gradually loses its ability to absorb vitamins over the years.
Zinc
Perhaps the main trace of men. Zinc is the building block of testosterone, without zinc the testosterone molecule is not formed. Therefore, if there is no zinc - no testosterone, no testosterone - no effect. Zinc increases sperm motility and has a preventive effect on prostatitis. Zinc is also essential for normal development, growth and immunity.
Products containing zinc: fish (perch, trout, herring, saury, salmon), wheat bran, oysters, shrimp, garlic, walnuts, egg yolk, squid, anchovies.
Daily zinc intake in men: 15 mg.
Selenium
Selenium is also an essential mineral for men. Selenium affects reproductive function and will be very helpful for infertile men as selenium improves sperm quality. Selenium is involved in the biosynthesis of testosterone and supports genital function.
Selenium-containing products: garlic, eggs, seafood (fish, squid, shrimp), black bread, corn, tomatoes.
Daily intake of selenium in men: 55-70 mcg.
vitamin C
In addition to the basic functions of maintaining immunity, it increases the flexibility of blood vessels and improves blood circulation, including the genitals. Increases testosterone synthesis. Preventive of prostatitis.
Foods containing vitamin C: cabbage (fresh and sauerkraut), citrus fruits (lemon, orange, tangerine, grapefruit), green onions, parsley, carrots.
Daily intake of vitamin C in men: 100 mg.
Vitamin E
It is a natural antioxidant that promotes cell renewal and increases their resistance to death. It normalizes the permeability of capillaries, which improves blood circulation, including the genitals.
Foods containing vitamin E: vegetable oils (olives, sunflowers, corn), egg yolks, celery, green onions.
Daily intake of vitamin E in men: 30 mg.
Vitamins B.
Increase the synthesis of the main male sex hormone, testosterone. It protects the liver, restores man's energy structure. Participate in 15, 000 biochemical processes in the human body.
Products containing the group of B vitamins: dairy products (milk, cottage cheese, cheese), nuts, carrots, fish.
Daily intake of vitamin B in men: vitamin B6 2 mg, vitamin B12 2 μg.
You should not rely solely on vitamin-mineral complexes of pharmaceutical origin, as some synthetically obtained vitamins do not work properly in the body (such as vitamin C or ascorbic acid). Vitamins and minerals derived from natural foods are more effective than their synthetic counterparts.