The first thing to consider when observing your sexual health is whether or not your body has all the vitamins and minerals it needs for potency.
Problems with male potency can be eliminated by including minerals and vitamins in the male diet. The question is which substances really increase the potential.
Vitamin therapy should be carried out only after consultation with the attending physician, as excessive amounts of vitamins, trace elements and minerals can lead to disorders and disorders in the body, as well as their deficiency. The older a person gets, the more he needs to get nutrients, as over the years the body gradually loses the ability to absorb vitamins from food.
Zinc
Probably the main trace element for men. Zinc is the building block of testosterone, without zinc no testosterone molecule can be formed. Therefore, if there is no zinc - no testosterone, no testosterone - there is no potential. Zinc increases sperm motility and has a prophylactic effect against prostatitis. Zinc is also essential for normal development, growth and immunity.
Zinc-containing products: fish (perch, trout, herring, saury, salmon), wheat bran, oysters, shrimp, garlic, nuts, egg yolks, squid, anchovies.
Daily intake of zinc for men: 15 mg.
Selenium
Selenium is also a very important mineral for men. Selenium affects reproductive function and will be very useful for infertile men as selenium improves sperm quality. Selenium is involved in the biosynthesis of testosterone and supports the work of the genitals.
Products containing selenium: Garlic, eggs, seafood (fish, squid, shrimp), black bread, corn, tomatoes.
Daily intake of selenium for men: 55-70 mcg.
Ვ Vitamin C
In addition to the basic functions of maintaining immunity, it increases the elasticity of blood vessels, improves blood circulation, including the genitals. Increases testosterone synthesis. It is a prophylactic agent for prostatitis.
Foods containing vitamin C: cabbage (fresh and sour cabbage), citrus fruits (lemon, orange, tangerine, grapefruit), green onions, parsley, carrots.
Daily intake of vitamin C for men: 100 mg.
Vitamin E
A natural antioxidant that promotes cell renewal and increases their resistance to destruction. Normalizes capillary permeability, which improves blood circulation, including the genitals.
Foods containing vitamin E: vegetable oils (olive, sunflower, corn), egg yolks, celery, green onions.
Daily intake of vitamin E for men: 30 mg.
B vitamins
Increase the synthesis of the main male sex hormone - testosterone. Protects the liver, restores the human energy structure. Participate in 15, 000 biochemical processes in the human body.
Products containing B vitamins: dairy products (milk, cottage cheese, cheese), nuts, carrots, fish.
Daily intake of B vitamins for men: Vitamin B6 is 2 mg, Vitamin B12 is 2 μg.
You should not rely solely on vitamin-mineral complexes of pharmaceutical origin, as some synthetically derived vitamins do not work properly in the body (e. g. , vitamin C or ascorbic acid). Vitamins and minerals derived from natural foods are more effective than their synthetic counterparts.