Supplements had no effect on the potency directly. Their effect is to strengthen the blood vessels, increase testosterone levels, increase blood flow, improves nerve conductivity. A list of the most important, the strength of the compounds are given in table 1 below.
Table 1. Vitamins for power
| The name of the | A daily dose of | Influence of the |
| A (retinol) | 1 to 3 mg of the | The responsibility for the state of the mucous membranes (epithelium of the urinary organs and the skin, it regulates the processes of cell division and the mineral metabolism, normalizes production of sex hormones, which are involved in the synthesis of cholesterol (needed for testosterone production). |
| D (calciferol) | 0,02-0,05 mg | Affect the production of testosterone maintains libido, muscle tone, nervous system. |
| E (tocopherol "vitamin antisterility") | 10 to 15 mg of | The necessary for the synthesis of gonadotropin (stimulates the production of sex hormones) hormones of the pituitary gland, improves metabolism, stimulates sexual function. The deficit of ability to conceive is reduced (changed the structure of the seminiferous tubules, reduction in the number of germ cells). |
| B1 (thiamine) | 2 to 3 mg | Responsible for nerve conduction, the tone of the nervous system. The lack of a reduction in the quality of orgasm, reduced the sensitivity of the nerve receptors of the genitalia, there is a chronic fatigue. |
| B2 (Riboflavin) | 2 to 3 mg | Regulate the metabolism of blood sugar, thinning of the blood. |
| B5 (Pantothenic acid), | 10 to 15 mg of | |
| B6 (pyridoxine) | 2-4 mg | |
| B12 (cyanocobalamin) | 0,001-0,003 mg | The request for the conversion of carotene to vitamin a; stimulates the formation of proteins and nucleic acids. |
| B9 (folic acid) | 400 mcg | Involved in the formation of the libido. With a lack of libido is lower, the lower the quality of the sperm. |
| The | 80 mg | Required for the formation of the immune system, the prevention of diseases of the musculoskeletal system and connective tissue), as well as for the assimilation of vitamin D. |
In addition to vitamins, for men and the minerals in them give the daily rate): selenium (100 mcg), zinc (15 mg), magnesium (420 mg for men, after the age of 30 years old), manganese (5 mg), chromium (50 mcg). All of these elements, together with the plant extracts and enzymes, which are involved in the structure of the complex add-ons.
Who needs the add-ons and how to take them properly
To take synthetic vitamins, it would be only in cases where the shortages cannot be filled by food: illness and the specific situation of the profession (researchers, astronauts, sailors). Under normal conditions, the production of the nutraceutical industry, it is useful to turn to the obvious symptoms of a lack of a certain element, that is, a conscious one. For example, often expose their lips, to exfoliate the skin is to drink a course of vitamins A and E, and then adjust your diet to include oily fish and vegetable oils (vitamin E, a lot of the regular sunflower seeds).
The young man added that supplements are rarely needed, and after 40 years increases the need for antioxidants C and E, impede the aging process of the organs. Vitamin a intake should be reduced, because of age, it is likely to accumulate, and the excess can lead to liver damage. The man, after 45 years of a helpful supplementation with magnesium, which regulates the activity of the heart and the circulatory system, as well as the calcium in combination with vitamin D to.
The factors that cause a lack of vitamins and minerals:
- Drinking coffee, tea and energy drinks. Three cups of coffee, enough to neutralize the daily dose of vitamins b, PP. Caffeine also reduces the absorption of iron, calcium, potassium, zinc.
- Spirit. It prevents the absorption of vitamins a, b, A, C and E. regular consumption of alcohol in the body, actively leaches potassium, zinc, calcium, magnesium, and iron.
- Smoking. The nicotine is not absorbed by the selenium, it destroys vitamins a, C and E.
- Stress. Lead to a lack of vitamins of group B.
- Excessive consumption of sugar and chronic diseases, medication (antibiotics, statins, laxatives, diuretics). The latter is a particularly active to reduce the amount of vitamins A, D, E,
The effectiveness of the supplements, depending on their answer, how well the drug is metabolized by the body. Some of the vitamins are fat-soluble, others water soluble. The first group includes K, a, E, D, D, and A. it is better to eat fat-containing foods (grated carrot, knowingly watered with vegetable oil or sour cream – - - without them, the preferred substance is ingested). The elements of the group is accumulated and stored in the adipose tissue of the body.
Readily soluble in water and in vitamins a, C and group B. the Body uses it immediately, thus he is still in the urine. The only B12 can be stored in the liver and, for a number of years. Take water-soluble vitamins to be better in the morning: 30 minutes prior to Breakfast, during, or immediately after it. B1, B6, and B12 must not be taken along with milk. The Interval should be at least 3-4 hours.
Minerals are best taken in the afternoon between meals. Of iron, of calcium, of which it is incompatible, because each hinder the absorption. If the add-in is complex, it is better to use it in the morning. Such drugs are incompatible with each other, with the pulp (the minerals will not be absorbed). Supplementing with iron can be taken with juices – vitamin C promotes its absorption.
The optimal time to receive some of the items:
- Out of the 21 to 24 are: calcium, magnesium;
- From the 18 to the 21 of: vitamin D, vitamin K, omega-acids;
- 12 to 18 are: zinc, iodine, coenzyme;
- 6-12 date: C, E, b group, iron.
If the addition of the complex – the producer is taken care of by a combination of elements, and the use of the drug with Breakfast. To chew, which they are not designed for this tablet is impossible.
The risk of an overdose
The production and trade of dietary supplements is a very profitable business and bringing owners millions of dollars. People from a young age to instill the need for their admission for the good of their health, but they are often the cause of the disease. Overdose of water soluble vitamins, the water above all symptomatic of the disease (allergy), which is taking place after the cancellation. Excess fat-soluble, they are much more dangerous, because they are not displayed, but accumulate in the liver and adipose tissue.
The dose of vitamin D as the cause for the leaching of the calcium out of the bones, the formation of calcifications in the walls of the container. Excess vitamin A is stored in the liver, and the kidneys, which ultimately lead to metabolic disorders, anemia, disorders of the digestive system. High doses of B6 (10 mg) may cause damage to the nerves (neuropathy), sometimes irreversible. Beta-carotene is dangerous for the smoker and addicted to alcohol – it can cause cancer.
The surplus of the vitamin E, it causes headaches, digestive problems, muscular a weakness, it can reduce blood clotting. The information portal provides the results of the researches of the American scientists that men who regularly take vitamin E, and a 17% increased risk of developing cancer of the prostate. How reliable the information is, and in what form, the answer the Supplement is not known.
The dosage of vitamin d is likely to get diarrhea, heartburn, nausea, rheumatism, atherosclerosis. The over-consumption of B2 is the trigger pathology of the nervous and cardiovascular systems.
Long-term use of vitamin monocomplexes will lead to the fact that the body will no longer assimilate them, you are going to lose the metabolism, which is the start of allergic reactions, poisoning.
It is not necessary to take a drink of supplements, of course, "just in case". For the determination of the necessity for their admission with the help of the analysis of the vitamin and mineral profile, it is sufficient that it is a hair, nail, urine, or blood in the study in each of the network tree. The tests are expensive, but many spend a much greater amount of of the useless-and even dangerous-the drug, rather than to reveal the the true of the deficit, and you should consult with a nutritionist.
Vitamins in foods: how to naturally is a healthier artificial
Natural and synthetic vitamins is much more useful, since it is protein-based and synthetic no. Crystal structure of the latter, it is hardly digested and absorbed in the body, is only a partial one. The result is a buildup of substances the urine has a characteristic smell). The kidneys and the liver to receive an additional load. Upon receipt of the vitamins in the food and drink of the gut micro-organisms to digest and remove all of the unnecessary.
Vitamin E (the most important for the health of the male reproductive system in most of the products contained in the reduced form. In the wild, it is made up of eight compounds (isomers of), and sell it, it is often the case that there is only one (alpha-tocopherol), such that the overall effect of the answer is missing. After the saturation of the body of the one isomer to the other they will be destroyed. The label on the drug, and dl-alpha-tocopherol, indicating that the compound is metabolized only half of it. The relatively high quality of of drugs in front of, which consists of a single letter to d: a d-alpha-tocopherol.
The natural tocopherol is a powerful synthetic 50-fold, as it includes the tocotrienols. To provide the body with enough antioxidants is to eat the following foods: flax seed oil, olive oil, walnuts, and hazelnuts, sunflower oil.
Table 2. The vitamins in the food
| Vitamin | If a |
| And | Pure: butter, fat, in the liver of marine animals and fish, and egg yolks. In the form of a provitamin (carotene): pumpkin, carrots, tomatoes, green beans. Provitamin a is converted in retinol directly in the body during biochemical processes. |
| D | Butter, cod liver oil, liver, egg yolk. The transformation to the active form takes the sun's light. |
| E | Vegetable oil, greens, liver, milk, yolk of eggs, butter and meat. |
| B1 | Brewer's yeast, kidneys, liver, embryo cereals. |
| B2 | Milk, liver, eggs, fish, poultry, legumes. |
| B5 | Almost all foods, synthesized by the intestinal microflora. |
| B6 | Liver, yeast, which is produced in the gut. |
| B12 | Meat, liver, fish, and animals. |
| B9 | Vegetables, eggs, milk, cabbage, whole grains, nuts. |
| The | The wild rose, sweet pepper, citrus fruit and currants. |
If a person eats a regular (not semi-finished products in boxes and bags), additional synthetic vitamins, there is no need to be. The average modern man spends a little bit of physical strength, so that all of the necessary supplement of essential body substances that can be obtained from the following products (at the range):
- Vitamins: 2 eggs, sweet red pepper, sunflower oil, 100 grams of beef liver.
- Minerals: potatoes, whole wheat bread, 100 grams of cheese.
- Vitamin D "the children of the vault": oily fish, nuts, and fruits.
If a man is active in sports, is the need to focus on B12, C, and D, For the office workers in need of additional quantity of vitamins of group B and Vegans can't do without the intake of the amino acid methionine.
What vitamins to choose
If you have identified the weaknesses of many of the elements of a, then it is possible to fill only the high-quality of the product. The necessary substances, which are contained in easily digestible form.
The completion of the
Among the scientists there is no consensus on how harmful or helpful to the synthetic vitamins, some of the study, in contrast to the other. It is to rely on your own intelligence. If you have broken the power, the worse to get an erection, then you should immediately make an expensive multivitamin complex. First of all it is necessary to exclude diseases of the musculoskeletal system and connective tissue, and then figure out what elements are missing in your body, and only then is it sensible to start a course of vitamins.