The potency of food can affect. Their action is to strengthen the blood vessels, increased testosterone levels, energy, improving blood flow and nerve conduction. The list of the most significant potency compounds are given in Table 1.
Table 1. The potency of vitamins
| Name | Daily dose | Domains |
| A (retinol) | 1-3 mg | State responsible the mucosa (epithelium urinary organs) and skin regulates, normalizes mineral metabolism and cell division processes, and the production of sex hormones it participates in the synthesis of cholesterol (needed for testosterone production). |
| D (calciferol) | 0,02-0,05 mg | Boosts the production of testosterone effects, libido, Nov Tonus, nervous system. |
| Vitamin E (tocopherol, "antisterility vitamin") | 10-15 mg | Synthesis is required for gonadotropin (sex hormone products stimulating) hormone that the pituitary gland, develops and stimulates the process of change in sexual function. Lack of the ability to conceive is reduced (the structure broke down, the seminiferous tubules by reducing the number of reproductive cells). |
| B1 (thiamine) | 2-3 mg | Responsible, nerve conductivity, his voice nervous system. Deficiency impaired the quality of orgasm, sensitivity decreases, visible genital nerve receptors chronic fatigue. |
| B2 (riboflavin) | 2-3 mg | Regulating metabolic processes, glucose, blood liquefied. |
| B5 (pantothenic acid) | 10-15 mg | |
| B6 (Pyridoxine) | 2-4 mg | |
| B12 (cyanocobalamin) | Of 0.001 to 0.003 mg | The necessary conversion to β-carotene, vitamin A, protein and nucleic acid of the skin the process of Education. |
| B9 (folic acid) | 400 mcg | In the formation libido. Lack of sex drive decreases, quality deteriorates, the sperm. |
| Ile | 80 mg | That is required for the formation of your body (protection, diseases, urogenital system), both vitamin D for absorption |
Also, vitamins and minerals men needs (daily rate in parenthesis): selenium (100 micrograms), zinc (15 mg), magnesium (420 mg for men and 30 years after), manganese (5 mg) chromium (50 mcg). All of these elements with plant extracts and enzymes, including a comprehensive contribution.
Who needs supplements and how to get them
Their lack of artificial vitamins you need based it impossible situations additional foods: disease characteristics, profession (explorers, astronauts, sailors). Under normal conditions, the symptoms of a lack of a logical product or any other item should be successful Sana resort, so conscious. For example: goals, often lips, scaly skin – with vitamin E and drink a course, to be set later to add to a diet, oily fish and vegetable oils (vitamin E sunflower seeds normal).
Requires additional purchase additional rarely for young men after the age of 40 increased need, antioxidants and E, blocking aging processes in organs. Reduce the intake of vitamin A causes liver damage and toxicity because you need to accumulate with age. Men after the age of 45 useful supplements with magnesiumand regulate the activities of the cardiovascular system, as well as calcium along with vitamin D.
Provoking factors of vitamins and minerals deficiency:
- Drinking coffee, tea, in the energy sector. Three cups of coffee daily is sufficient to neutralize a dose of B vitamins, PP. The degree of caffeine reduces the absorption of iron, calcium, potassium, and zinc.
- Alcohol. That prevents the absorption of B vitamins, as well as the regular use of alcohol washed from the body active, potassium, zinc, calcium, magnesium, iron.
- Throughout the property. Selena gives nicotine absorption, no vitamin A, C, E.
- Stressed. Provoke and a lack of B vitamins
- The excessive use of sugar, chronic illness, medications (antibiotics, statins, laxatives, diuretics). Especially the last actively to reduce the amount vitamins A, D, E.
Yield depends on the intake of dietary supplements – insulation .. etc medicine metabolized by the body. Some vitamins are fat-soluble, other water-soluble. The first group includes K, E, R, D, a, stick them better and oil products (vegetable oil or sour cream grated carrot irrigated in vain – without them, the desired substance to be metabolized). This group of items will accumulate and stored fat tissue of the body.
V. water soluble vitamins C and B group in well the body uses them immediately by putting ruins is excreted with urine. B12 can be stored in the liver just eren sandal: stone. Accepted water-soluble vitamins are more in the morning: 30 minutes before breakfast, during, or immediately after. B1, B6, and B12 should not be taken with milk. The range should be not less than 3-4 hours.
It is recommended to get minerals, in the afternoon eat between. Iron and calcium can interfere with absorption because it is not compatible with the mutual. If contribution to a comprehensive, more after to be consumed in the morning. These types of drugs are incompatible with oatmeal (minerals won't be absorbed). Drink fruit juices with vitamin C contribute to absorption of iron supplements is possible.
Some of the items for Optimum intake:
- 21 to 24: calcium, magnesium;
- 18 to 21: vitamin D, K, omega-acid;
- 12 to 18 are: zinc, iodine, coenzyme;
- 6 through 12. the day: a, C, E, Group, iron.
If the contribution of the integrated – care drugs of the manufacturer and consumed breakfast items together .. etc. Are not designed for chewing, you can't use these pills.
Overdose risk
The type of production and trade – a highly profitable business and bringing owners millions of dollars. Needed for the purchase of good health instilled in people from childhood, but often the diseases they cause themselves. Water-soluble vitamins why mostly excessive doses of symptomatic disorders (allergies) cancelled after are subject to. Excess fat-soluble because they are a lot more dangerous-free and accumulates in the liver and adipose tissue.
Provokes a vitamin D overdose, pallor, calcifications in the walls of the blood vessels calcium from the bones training. Delayed kidney and liver, excessive vitamin A, split at the end metabolism, anemia, failures, digestive system. High-dose vitamin B6 (10 mg) cause nerve damage (neuropathy), sometimes irreversible. Beta-beta-carotene is referred to, smokers and alcohol can trigger fond oncology.
Vitamin E excess causes headaches, digestive problems, weakness in Nov - can reduce blood clotting. Totals are provided in the research information portal, which according to American Scientists, men taking vitamin E on a regular basis, a 17% increase in prostate cancer risk. Reliable information how and in what way the contribution is unknown.
Faced with thrombosis of vitamin C overdose diarrhea, heartburn, nausea, rheumatism, arteriosclerosis. Excessive consumption, B2 pathology provokes the nervous and cardiovascular systems.
Long-term use causes vitamin monocomplexes, the body is no longer you soak them, the street is to begin the process of change, allergic reactions, poisoning.
Supplements that you do not need to drink a course of "just in case". To be sure, them what is possible with analysis, vitamin and mineral profile: the donation is enough hair, nails, urine, or blood working on any network is a laboratory. The tests are expensive, unnecessary and even dangerous to spend a lot but a very large amount of drugs instead of a real shortage and nutrition advice.
Vitamins food: why natural healthy artificial
Existing protein synthetic base and natural vitamins A lot more useful because they are not artificial. Hard recently the crystal structure is broken, and only partially absorbed by the body. As a result, deposition of chemical substances (urine odour characteristic wins). Is an additional burden for kidney and liver. When intestinal microorganisms digested products vitamin and drinks and displays everything that is unnecessary.
Vitamin E (health of the male reproductive system most important) most drugs, etc., the concept of abbreviated as. Eight sections in nature of compounds (isomers) and typically sold only one (alpha-tocopherol), therefore a full-fledged taking is not effective. When saturated, the body of a single isomer, the others are destroyed. Inscription preparations of dl-alpha tocopherol is metabolized only half of the connection means. A single-letter prefix there are relatively good quality drugs .. etc : d-alpha tocopherol.
Tocotrienols tocopherol synthetic because natural powerful contains 50 times. Of the body is sufficient to provide the antioxidant to be consumed the following products: flax seed oil, olive oil, walnuts, hazelnuts, sunflower oil.
Table 2. Vitamin food
| Vitamin C | Where is it located |
| And | Pure: butter, fat, liver, sea animals, fish, and egg yolk. In the form of provitamin (beta-carotene): pumpkin, carrots, tomatoes, green beans. Provitamin is converted to retinol in the body during biochemical processes direct. |
| D | Butter, fish oil, liver, egg yolk. Necessary for an efficient conversion in the form of sunlight. |
| E | Vegetable oils, Yesil leafy vegetables, liver, milk, egg yolks, butter, meat. |
| B1 | Brewer's yeast, kidney, liver, grain, seed. |
| B2 | Milk, liver, eggs protein, fish, poultry, legumes. |
| B5 | Almost all products, intestinal microflora synthesis. |
| B6 | Liver, yeast, fungus, produced by intestinal. |
| B12 | Meat, liver, fish and animals. |
| B9 | Legumes, eggs, milk, cabbage, grains, nuts. |
| Ile | Rosehip, peppers, citrus fruits, currants. |
If a person eats normal (for boxes and packages from no problem), they don't need artificial vitamins additional employment. The average modern man consumes less physical power, thus it can get all the necessary ingredients needed by the body the following Product norm (approx set):
- Vitamins: 2 eggs, pepper, sunflower oil, 100 g beef liver.
- Minerals: potatoes, whole wheat bread 100 g cheese.
- Vitamin D for children "the dungeon": oily fish, nuts, seafood.
If a man, involved in active sports, then you should do it the emphasis required for the additional amount of the B vitamins B12 and D, Vegans, office workers can not do without the intake of the amino acid methionine.
Vitamins which to choose
If the lack of detection of an array element, then to compensate only quality medications. Provide them the necessary ingredients digestible forms.
Results
There is a consensus among scientists, how harmful or beneficial, synthetic vitamins, contrary to some other studies. Trust your own mind. If we lost power, deteriorated erection, then immediately your order dear multivitamin complex. Initially is important to prevent diseases, genitourinary system, the lack of any item to find out later in the body, and only then, a reasonable starting course intake of this vitamin.