Supplements do not affect the potency directly. Their effect is to strengthen the blood vessels, increase testosterone levels, enhancing blood flow, improving nerve conduction. A list of the most important for potency of the compounds given in table 1.
Table 1. Vitamins for potency
| Name | Daily dose | Sphere of influence |
| A (retinol) | 1-3 mg | Responsible for the condition of the mucous membranes (epithelium of the urinary organs) and skin, regulates the processes of cell division and mineral metabolism, normalizes production of sex hormones, involved in the synthesis of cholesterol (needed for the production of testosterone). |
| D (calciferol) | 0,02-0,05 mg | Affects the production of testosterone maintains libido, muscle tone, nervous system. |
| E (tocopherol, "vitamin antisterility") | 10-15 mg | Necessary for the synthesis of gonadotropin (stimulates the production of sex hormones) hormone of the pituitary gland, improves metabolism, stimulates sexual function. The deficit of ability to conceive is reduced (disrupted the structure of the seminiferous tubules, reduction in the number of germ cells). |
| B1 (thiamine) | 2-3 mg | Responsible for nerve conduction, the tone of the nervous system. With a lack of deterioration in the quality of orgasm, reduced the sensitivity of nerve receptors of the genitalia, there is chronic fatigue. |
| B2 (Riboflavin) | 2-3 mg | Regulate metabolism, blood sugar, thin the blood. |
| B5 (Pantothenic acid) | 10-15 mg | |
| B6 (pyridoxine) | 2-4 mg | |
| B12 (cyanocobalamin) | 0,001-0,003 mg | Required to convert carotene to vitamin a, stimulates the formation of protein and nucleic acids. |
| B9 (folic acid) | 400 mcg | Participates in the formation of libido. With a lack of libido decreased, deteriorating the quality of sperm. |
| With | 80 mg | Necessary for the formation of the immune system (for the prevention of diseases of the genitourinary system) as well as for the assimilation of vitamin D. |
In addition to vitamins, men and minerals (in parentheses indicate the daily rate): selenium (100 mcg), zinc (15 mg), magnesium (420 mg for men after age 30), manganese (5 mg), chromium (50 mcg). All of these elements together with plant extracts and enzymes included in the composition of complex additives.
Who needs supplements and how to use them
To take synthetic vitamins should only be in cases when they lack cannot be supplemented by food: diseases, peculiarities of the profession (explorers, astronauts, sailors). Under normal conditions, to the production of the nutraceutical industry, it makes sense to apply in the apparent symptoms of a lack of a particular element, that is, consciously. For example: often expose the lips, peeling skin is to drink a course of vitamins A and E, then adjust your diet to include fatty fish and vegetable oils (vitamin E, a lot in regular sunflower seeds).
The young men additional taking dietary supplements should be rare, and after 40 years increases the need for antioxidants C and E, which slow down the ageing process of the organs. Vitamin a intake should be reduced, because with age it accumulates, and excess will lead to liver damage. Men after 45 years of useful Supplement with magnesium, which regulates the activity of the cardiovascular system, as well as with calcium in combination with vitamin D.
Factors that provoke the deficiency of vitamins and minerals:
- Drinking coffee, tea, 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.
- Alcohol. Prevents the absorption of b vitamins and A, C and E. regular consumption of alcohol from the body actively leaches potassium, zinc, calcium, magnesium, and iron.
- Smoking. Nicotine does not absorb selenium, destroys vitamins a, C and E.
- Stress. Provoke a deficiency of vitamins of group B.
- Excessive sugar consumption, chronic illness, medications (antibiotics, statins, laxatives, diuretics). The latter is particularly actively reduce the amount of vitamins A, D, E.
The effectiveness of dietary supplements depends on the way of their reception – how well the drug is metabolized by the body. Some vitamins are fat soluble, the other water − soluble. To the first group belong To, E, R, D, A. it is better to eat foods containing fat (grated carrot knowingly watered with vegetable oil or sour cream – without them, the desired substance is ingested). Elements of the group is accumulated and stored in the adipose tissue of the body.
Readily soluble in water and vitamins C and group B. the Body uses them immediately, bringing the remains in the urine. Only B12 can be stored in the liver for many years. To take water soluble vitamins better in the morning: 30 minutes before Breakfast, during, or immediately after. B1, B6 and B12 should not be taken together with milk. The interval should be at least 3-4 hours.
Minerals are best taken in the afternoon in between meals. Iron calcium incompatible because mutually hinder the absorption. If the additive complex, it is better to use it in the morning. Such drugs are incompatible with porridge (minerals will not be absorbed). Supplementing with iron can be taken with juices – vitamin C promotes its absorption.
The optimal time to receive some items:
- From 21 to 24: calcium, magnesium;
- From 18 to 21: vitamin D, vitamin K, omega-acids;
- From 12 to 18: zinc, iodine, coenzyme;
- 6 to 12 day: C, E, b group, iron.
If the additive complex – the manufacturer took care of the combination of elements and taking the drug with Breakfast. To chew not designed for this tablet impossible.
The risk of overdose
Production and trade of dietary supplements – quite a profitable business which makes the owners millions of dollars. People with childhood instill the need for their admission for good health, but often they are the cause of disease. Overdose of water soluble vitamins leads mainly to symptomatic disorders (allergies), which take place after cancellation. Excess fat-soluble are much more dangerous because they are not displayed, but accumulate in the liver and adipose tissue.
Overdose of vitamin D provokes the leaching of calcium from the bones, formation of calcifications on vessel walls. Excess vitamin A is stored in the liver and kidney, which ultimately lead to metabolic disorders, anemia, malfunction of the digestive system. High doses of B6 (10 mg) cause damage to nerves (neuropathy), sometimes irreversible. Beta-carotene is dangerous for smokers and addicted to alcohol may cause cancer.
Excess of vitamin E causes headaches, digestive problems, muscle weakness, can reduce blood clotting. On the results of research by American scientists, according to which men who regularly take vitamin E, 17% increased risk of developing prostate cancer. How reliable the information and in what form taken Supplement is unknown.
Overdose of vitamin C threatens to thrombosis, diarrhea, heartburn, nausea, rheumatism, atherosclerosis. Excessive consumption of B2 triggers 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 lose metabolism, will begin allergic reactions, intoxication.
Do not need to drink supplements the course "just in case". To determine the necessity of their admission by using the analysis of vitamin and mineral profile: it is enough to take hair, nail, urine, or blood in the study in any network of the lab. The tests are expensive, but many spend a much larger amount on useless and even dangerous drugs, instead of identifying the real deficit and consult a nutritionist.
Vitamins in foods: why natural is healthier artificial
Natural synthetic vitamins is much more useful, since there is protein-based and artificial it is not. The crystal structure of the latter is difficult digested and absorbed by the body only partially. The result is the accumulation of chemicals (the urine has a characteristic smell). The kidneys and liver receive additional load. Upon receipt of vitamins in foods and beverages intestinal microorganisms digest and remove all unnecessary.
Vitamin E (important for the health of the male reproductive system) in most preparations contained in abbreviated form. In nature, it consists of eight compounds (isomers) and you can buy often only one (alpha tocopherol), so the full effect of the reception is missing. When saturation of the body with one isomer of the others are destroyed. The inscription on the drugs dl-alpha tocopherol indicates that the compound is metabolized only half. With respect to quality of the drug the prefix consists of one letter d: d-alpha tocopherol.
Natural tocopherol is a powerful synthetic 50 times, because it includes 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. Vitamins in foods
| Vitamin | Where contains |
| And | Pure: butter, fats, the liver of marine animals and fish, egg yolk. In the form of provitamin (carotene): pumpkin, carrots, tomatoes, beans. Provitamin a is converted in retinol directly in the body during biochemical processes. |
| D | Butter, cod liver oil, liver, egg yolk. For transformation into the active form needed sunlight. |
| E | Vegetable oil, greens, liver, milk, yolk of eggs, butter, meat. |
| B1 | Brewer's yeast, kidneys, liver, embryo cereals. |
| B2 | Milk, liver, eggs, fish, legumes. |
| B5 | Almost all foods, synthesized by intestinal microflora. |
| B6 | Liver, yeast, is produced in the intestine. |
| B12 | Meat, liver, fish and animals. |
| B9 | Legumes, eggs, milk, cabbage, cereals, nuts. |
| With | Wild rose, sweet pepper, citrus, and currants. |
If a person eats normally (not semi-finished products from boxes and bags), the additional artificial vitamins are not necessary. The average modern man spends little physical strength, so all the required allowance of essential body substances it can be obtained from the following products (a sample set):
- Vitamins: 2 eggs, sweet peppers, sunflower oil, 100 g of beef liver.
- Minerals: potatoes, whole wheat bread, 100 grams of cheese.
- Vitamin D for "children of a vault": oily fish, nuts, and seafood.
If the person is active in sports, he should focus on B12, C and D. For office workers need additional amount of vitamins of group B. Vegans can not do without the intake of the amino acid methionine.
What vitamins to choose
If there is a shortage of a number of elements, fill it with quality medicines. The necessary substances are contained in easily digestible forms.
Conclusion
Among scientists there is no consensus on how harmful or useful synthetic vitamins – some studies contradict others. Is to rely on our own intelligence. If you have broken potency, deteriorated erection, then you should not immediately order an expensive multivitamin complex. First, it is important to exclude diseases of the genitourinary system, then figure out what elements lacking in the body, and only then it makes sense to start a course of vitamins.