The first thing you need to think about is whether your diet contains all the vitamins and minerals you need for your potency.
Perhaps the main microelement for men. Zinc is a building material for testosterone, ie without zinc does not form a molecule of testosterone.
So 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 necessary for normal development, growth and immunity.
Products containing zinc: fish (perch, trout, herring, saury, salmon), wheat bran, oysters, shrimp, garlic, nuts, egg yolk, squid, anchovies.
Daily dose of zinc for men: 15 mg.
Selenium is also a very necessary mineral for men. Selenium affects the reproductive function, and will be very useful for men suffering from infertility, because selenium improves the quality of sperm. Selenium participates in the biosynthesis of testosterone and supports the genitals.
Products containing selenium: garlic, eggs, seafood (fish, squid, shrimp), black bread, corn, tomatoes.
Daily dose of selenium for men: 55-70 mkg.
In addition to the basic functions of maintaining immunity increases the elasticity of blood vessels, improving blood circulation, including to the reproductive organ. Increases the synthesis of testosterone. Is a preventive agent for prostatitis.
Products containing vitamin C: cabbage (fresh and sour), citrus (lemon, orange, mandarin, grapefruit), green onions, parsley, carrots.
Daily dose of vitamin C for men: 100 mg.
A natural antioxidant that helps renew cells and increase their resistance to destruction. Normalizes capillary permeability, which leads to improved blood circulation, including to the reproductive organs.
Products containing vitamin E: vegetable oils (olive, sunflower, corn), egg yolk, celery, green onions.
Daily dose of vitamin E for men: 30 mg.
Group B vitamins
Increase the synthesis of the main sex hormone in men – testosterone. It protects the liver, restores the human energy structure. Participates in 15000 biochemical processes taking place in the human body.
Products containing a group of vitamins B: dairy products (milk, curd, cheese), nuts, carrots, fish.
Daily dose of vitamin B for men: vitamin B6 is 2 mg, vitamin B12 is 2 mg.
You should not rely only on vitamin and mineral complexes of pharmaceutical origin, as some vitamins obtained synthetically do not work properly in the body (eg, vitamin C or ascorbic acid). Vitamins and minerals derived from natural foods are more effective than their synthetic counterparts.