The diet does not affect the power directly. Their action is to strengthen the blood vessels, increasing the levels of testosterone, increased blood circulation, improved nerve conduction. The list of the most important for the activity of the compounds described in table 1.
Table 1. Vitamins for power
| The name of | The daily dose | The sphere of influence |
| A (retinol) | 1-3 mg | Is responsible for the condition of the mucous membranes (of the epithelium of the urinary tract and the skin, regulates the process of cell division and the mineral metabolism, normalizes production of sex hormones, is involved in the synthesis of cholesterol (needed for testosterone production). |
| Information | 0,02-0,05 mg | Affect the production of testosterone, support the libido, the muscle tone, the nervous system. |
| E (tocopherol, "antisterility vitamin") | 10-15 mg | Is necessary for the synthesis gonadotrophin (stimulating the production of sex hormones) hormone of the pituitary gland, improves metabolism, stimulates sexual function. When the deficit of the fertility decreases (broken structure of the tubules, reduction in the number of germ cells). |
| B1 (thiamine) | 2-3 mg | Responsible for the nervous system conductivity, the tone of the nervous system. With a lack of deterioration of the quality of the orgasm decreases the sensitivity of the receptors of the nervous of the genitals, appears to be chronic fatigue. |
| B2 (riboflavin) | 2-3 mg | Regulate metabolism, the level of sugar to thin the blood. |
| B5 (pantothenic acid) | 10-15 mg | |
| B6 (pyridoxine) | 2-4 mg | |
| B12 (cyanocobalamin) | 0,001-0,003 mg | Is necessary for the transformation of carotene into vitamin A, stimulates the processes of the education of proteins and nucleic acids. |
| B9 (folic acid) | 400 µg | Participates in the creation of the libido. In case of lack of decreased libido, deterioration in the quality of the sperm. |
| With | 80 mg | Is necessary for the formation of immunity (for the prevention of diseases of the genito-urinary system), as well as for the absorption of vitamin D. |
Vitamins, men are needed, and minerals (between parenthesis corresponds to a daily rate): selenium (100 mg), zinc (15 mg), magnesium (420 mg for men, after the age of 30), manganese (5 mg), chromium (50 mcg). All of these elements with plant extracts and enzymes are included in the complex of additives.
Who needs supplements and how to take them
Take vitamins artificial that in cases where the disadvantage is impossible to supplement the diet, the diseases, the characteristics of the profession, explorers, cosmonauts, sailors). In normal conditions, the production of the industry nutraceutical is institute use of explicit symptoms of lack or the other element, it is consciously. For example: often pursue the objectives lip, peel the skin drink on the levels of vitamins A and E, and then adjust the diet, including fatty fish and vegetable oils (vitamin E, a lot in the classics of sunflower seeds).
The young men further to the receipt of food supplements is rarely necessary, and after 40 years of rising demand in antioxidants and E, which slow the aging process of the organs. The consumption of vitamin A should be to reduce, as with age, it accumulates, and the overabundance of the defeat of the liver. Men over the age of 45 are useful with supplements of magnesium, which regulates the activities of the cardio-vascular system, as well as with the calcium combined with vitamin D.
The triggering factors of deficiency in vitamins and minerals:
- The consumption of coffee, tea, energy. Three cups of coffee enough to offset a daily dose of vitamins b, PP. Caffeine is also reduces the degree of assimilation of iron, calcium, potassium, zinc.
- Alcohol. Prevents the absorption of vitamins of group b, a, C, that is to say, the regular consumption of alcohol from the body actively washing the potassium, zinc, calcium, magnesium, iron.
- All. Nicotine does not digest selenium, destroys vitamins A, c, that is to say,
- The stress. Cause a deficiency in vitamins of the group S.
- A excessive sugar consumption, chronic diseases, taking medications (antibiotics, statins, laxatives, diuretics). The latter is particularly active, help reduce the amount of vitamins A, D, E.
The effectiveness of dietary supplements is directly dependent on the method of admission – to the extent qualitatively the drug is digested in the body. Some vitamins are fat-soluble, others are soluble in water. To the first group belong to The, E, P, D, A. Their a better grasp of the fat products (grated carrot is not in vain to pour oil or sour cream – without them, the substances are not absorbed). The elements of this group accumulate and are stored in the fat fibres of the body.
In the water well to dissolve the vitamins c and group Century, the Body uses, without delay, of distributing the residue with the urine. Only B12 can be stored in the liver for many years. Take water-soluble vitamins it is better in the morning: 30 minutes before breakfast, during, or immediately after. B1, B6 and B12 should not be taken with milk. The interval should be at least 3-4 hours.
Minerals it is desirable to take an afternoon between meals. The iron with the calcium, are inconsistent as each other inhibit the absorption. If the additive built-in, then it is best to the morning. These drugs are incompatible with the oat flour (minerals are not assimilated). Iron supplements, you can drink fruit juice – the vitamin c helps its absorption.
The best period for the receipt of some items:
- 21 to 24: the calcium, magnesium;
- 18 to 21: vitamins D, k, omega-acid;
- 12 to 18: zinc, iodine, coenzyme;
- 6 to 12 days: c, E, group, iron.
If the additive built – in manufacturer has taken care of the combination of elements and use of the drug can be for breakfast. Chew are not designed for this, a tablet can not be.
The risk of overdose
The production and trade of bio-additives – a highly profitable business, makes the owners millions of dollars. The people of the children of the necessity of their admission to a good health, but, often, they are the cause of diseases. An overdose of vitamins that are soluble in water leads mainly to the symptomatic violations (allergies), which pass after the cancellation. Excess fat-soluble is much more dangerous, because they do not appear, and accumulate in the liver and adipose tissue.
An overdose of vitamin D causes the leaching of calcium from bone, the formation of calcifications on the walls of blood vessels. An excess of vitamin a is deposited in the kidneys and liver, which will eventually lead to metabolic disturbances, anemia, a breakdown in the functioning of the digestive system. High doses of vitamin B6 (10 mg) cause damage to the nerves are to the (neuropathy), sometimes irreversible. Beta-carotene is harmful to smokers and indulging in alcohol may cause cancer.
Excess vitamin E causes headaches, digestive problems, muscle weakness, can reduce the clotting of the blood. On the information portal presents the results of studies of american scientists, according to men, is regularly the host of vitamin E, 17% increases the risk of developing cancer of the prostate. Authentic information, and in what form was adopted additive – unknown.
An overdose of vitamin c threat of thrombosis, diarrhea, heartburn, nausea, rheumatism, atherosclerosis. The excessive consumption of B2 causes the pathology of the nervous system and the cardiovascular system.
The goods of the consumption of vitamin supplements monocomplexes will lead to the body will cease to absorb, deviate the metabolic processes, allergic reactions, intoxication.
Not need to drink of course supplements "just in case". Ensure the necessity of their receiving the help of the analysis on the vitamin and mineral profile: simply put the hair, nails, urine, or blood in the research at any laboratory network. The analyses are expensive, but a lot of people spend a lot of large quantities of useless and even dangerous medicines, instead of revealing a true shortage and consult of the nutritionist.
The vitamins in food products: why natural useful artificial
Natural vitamins are much better synthetic, because there is a protein core, in the not. The crystal structure of the latter strongly cleaved and digested partially. The result of the accumulation of chemicals (urine a characteristic smell). The kidneys and the liver receive additional workload. Upon the arrival of the vitamins in the foods and beverages that intestinal micro-organisms digest and derive all the excess.
Vitamin E (the most important for the male sexual health system) in most of the medicines contain in abbreviated form. In nature, it consists of eight connections (isomers), and has sold often alone (alpha-tocopherol), therefore complete to receive none. The saturation of the body of one isomer to the other is crumbling. The inscription on the preparations of dl-alpha tocopherol means that the connection will digest half of it. Concerning the quality of the preparation of the prefix is composed of a single letter d: d-alpha tocopherol.
Natural tocopherol most potent synthetic 50 times, because its composition tocotrienols. To ensure the organization of the antioxidant just use the following products: flax seed oil, olive oil, nuts and hazelnuts, sunflower oil.
Table 2. The vitamins in the food
| Vitamin | Where is contained |
| And | In its purest form: the butter, the fat, the liver of marine animals and fish, the yolk of the egg. In the form of provitamin (carotene): pumpkin, carrots, tomatoes, green beans. The provitamin is transformed into retinol directly in the body during biochemical processes. |
| D | The butter, fish oil, liver, egg yolk. For the transformation into an active form of need the light of the sun. |
| E | Vegetable oils, green leafy vegetables, liver, milk, yolk of eggs, butter, meat. |
| B1 | The brewer's yeast, kidneys, liver, the germ of rice. |
| B2 | Milk, liver, egg protein, fish, poultry, legumes. |
| B5 | In nearly all foods, is synthesized by the intestinal flora. |
| B6 | The liver, the yeast, produced in the intestine. |
| B12 | Meat, liver, fish and animals. |
| B9 | Legumes, eggs, milk, cabbage, cereals, nuts. |
| With | Rosehip, peppers, citrus fruits, black currant. |
If the person eats normally (not semi-finished products from tins and packets), in an appendix to the receipt of vitamins with artificial needs. Modern average man consumes little physical strength, therefore, all the rates of essential substances for the body, it can obtain the following products (approximate overall):
- Vitamins: 2 eggs, peppers, sunflower oil, 100 g of beef liver.
- Minerals: potatoes, whole-grain bread, 100 g of cheese.
- The vitamin D to the "children's dungeon": the fat fish, nuts, seafood.
If a man is actively involved in the sport, it is important to put the emphasis on the B12, c and D. For the employees of the office shall be supplementary of vitamins of group b S. vegans can not do without admission of the amino acid methionine.
What are vitamins to choose
If identified the lack of a series of elements, to fill his quality of medications. Substances contained in easily digestible forms.
Conclusion
Among scientists, there is no opinion, in so far harmful or useful synthetic vitamins – some of these studies are contradictory. Rest to rely on your own mind. If exist power, deteriorated erection, it should not immediately order expensive multivitamin complex. Initially, it is important to exclude diseases of the genito-urinary system, and then determine what elements are lacking in the body, and only after that, it is institute to begin the paper of taking vitamins.