The first thing you need to think about if you are monitoring your sexual health is whether all of the vitamins and minerals needed for potency are present in your diet.
Male potency problems can be eliminated by including minerals and vitamins in a man's diet. The question is, which substances really increase potency.
Vitamin therapy should be carried out only after agreement with the attending physician, since an excess of vitamins, trace elements and minerals can cause disturbances and disorders in the body, as well as their deficiency. The older a man, the more nutrients he needs to take, because over the years the body gradually loses its ability to absorb vitamins from food.
Zinc
Perhaps the main trace element for men. Zinc is a building material for testosterone, without zinc the testosterone molecule does not form. Therefore, if there is no zinc - no testosterone, no testosterone - no potency. Zinc increases sperm motility and has a preventive effect against 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 for men: 15 mg.
Selenium
Selenium is also a very essential mineral for men. Selenium affects reproductive function and will be of great benefit to infertile men as selenium improves sperm quality. Selenium is involved in the biosynthesis of testosterone and supports the functioning of the genitals.
Products containing selenium: garlic, eggs, seafood (fish, squid, shrimp), black bread, corn, tomatoes.
Daily Selenium Intake for Men: 55-70 mcg.
Vitamin C
In addition to the basic functions of maintaining immunity, it increases the elasticity of blood vessels, improving blood circulation, including to the genitals. Increases the synthesis of testosterone. It is a prophylactic agent for prostatitis.
Foods containing vitamin C: cabbage (fresh and sauerkraut), citrus fruits (lemon, orange, tangerine, grapefruit), green onions, parsley, carrots.
Daily intake of vitamin C for men: 100 mg.
Vitamin E
Natural antioxidant that promotes cell renewal and increases their resistance to destruction. Normalizes capillary permeability, which leads to better blood circulation, including to the genitals.
Foods containing vitamin E: vegetable oils (olive, sunflower, corn), egg yolk, 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 energy structure of a person. Take part 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 B vitamins for men: vitamin B6 is 2 mg, vitamin B12 is 2 g.
You should not rely only on vitamin-mineral complexes of pharmaceutical origin, because some vitamins obtained synthetically do not work well in the body (for example, vitamin C or ascorbic acid). Vitamins and minerals obtained from natural foods are more effective than their synthetic counterparts.