The supplements does not affect efficiency directly. The effect is to strengthen the blood vessels, increase testosterone levels, enhance blood circulation, improve the driving. A list of the most important potency of the compounds 1.table.
1. table. Vitamins 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, regulating the processes of cell division and the 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 | Affect the production of testosterone maintains libido, muscle tone, nervous system. |
| E (tocopherol, "vitamin anti-sterility") | 10-15 mg | It is necessary for the synthesis of gonadotropin (stimulates the production of sex hormones) hormones of the pituitary gland, improves metabolism, stimulates sexual function. The lack 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 leadership of the voice of the nervous system. The lack of quality of the orgasm, reduced the sensitivity of the nervous receptors of the genitalia, there's chronic fatigue. |
| B2 (Riboflavin) | 2-3 mg | Regulates metabolism, blood sugar, thin the blood. |
| B5 (pantoténsav) | 10-15 mg | |
| B6 (pyridoxine) | 2-4 mg | |
| B12 (cyanocobalamin) | 0,001-0,003 mg | Necessary for the conversion of the carotene to the vitamin a stimulates the formation of protein and nucleic acid sequences. |
| B9 (folic acid) | 400 mcg | Participate in the formation of libido. The lack of libido is reduced, deteriorating the quality of the sperm. |
| The | 80 mg | It is necessary for the formation of the immune system (prevention of diseases of the genitourinary system), and the assimilation of D vitamin. |
In addition to the vitamins, the men and minerals (in parentheses indicates how the daily rate): selenium (100 mcg), zinc (15 mg), magnesium (420 mg for men 30 years of age), manganese (5 mg), chromium (50 mcg). These elements, together with plant extracts, enzymes included in the composition of complex additives.
Who needs supplements and how to take them correctly
The synthetic vitamin only in those cases where the lack of no supplement food: disease, peculiarities of the profession (explorers, astronauts, sailors). Under normal circumstances, the production of the nutraceutical industry, it is logical to turn to the visible symptoms of shortage of a particular item, i.e. consciously. For example: often put it out of your mouth, peeling skin, to drink a course of vitamins, E, and adjust your diet to include oily fish, vegetable oils (vitamin E, a lot of the regular sunflower seeds).
The young men further buy supplements are rarely necessary, but after 40 years increases the need for antioxidants C and E, inhibit the aging process of the organs. Vitamin A intake should be reduced, because the age accumulates, and excess leads to liver damage. The men after 45 years helpful supplement is magnesium, which regulates the activity of the circulatory system, as well as the calcium in combination with vitamin - D.
The causing factors, the deficiency of vitamins, mineral substances:
- Coffee, tea, energy drinks. Three cups of coffee in order to neutralize the daily dose of vitamins b, PP. The caffeine absorption to reduce iron, calcium, potassium, zinc.
- The alcohol. Prevent the absorption of the b vitamins and A, C, e, regular alcohol consumption, the body actively leaches potassium, zinc, calcium, magnesium, iron.
- Smoking. Nicotine does not absorb selenium, destroys the vitamins a, C, e
- The stress. To provoke the deficiency of vitamins of group B.
- The excessive sugar consumption, chronic illness, drugs (antibiotics, statins, laxatives, diuretics). The latter is particularly actively reduce the vitamins A, D, E.
The effectiveness of the supplements depends on the way the reception that the drug is metabolized in the body. Some vitamins are fat-soluble, others water soluble. The first group includes K, E, R, D, A. it is better to eat fat containing foods (grated carrots knowingly watered with vegetable oil or sour cream – without them, the desired substance is consumed). Elements of the group is accumulated and stored in the fat tissue of the body.
Easily soluble in water, and the vitamins C, group B. the Body uses them immediately, to continue in the urine. Only B12 can be stored in the liver for many years. Water-soluble vitamins better in the morning: 30 minutes before breakfast, during, or immediately after. B1, B6 and B12 not be taken with milk. The interval should be at least 3-4 hours.
Minerals are best taken in the afternoon between meals. Iron, calcium incompatible, because mutually inhibit the absorption. If the additive is complex, it is better to the morning. Such drugs is incompatible with porridge (minerals are not absorbed). The additional iron can be taken in fruit juices – vitamin C promotes the absorption.
The optimal time to get some items:
- From 21 to 24: calcium, magnesium;
- From 18 to 21: the D vitamin, K vitamin, omega-fatty acids;
- 12-from 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, as well as the use of the drug Breakfast. Chew is not intended that the board impossible.
The risk of overdose
Production and trade of dietary supplements is a very lucrative business for the owners millions of dollars. The people with childhood instill to the admission of the good health, but often the cause of disease. Overdose water-soluble vitamins leads to, mainly to symptomatic diseases (allergies), which takes place after cancellation. Excess fat-soluble is more dangerous, because it is not displayed, but accumulate in the liver and the adipose tissue.
An overdose of vitamin D provokes the leaching of calcium from the bones, the formation of calcifications in the vessel walls. The excessive vitamin A is stored in the liver, kidney, which ultimately lead to the metabolic disorders, anemia, function, digestive system. High doses of B6 (10 mg), because of nerve damage (neuropathy), sometimes irreversible. The beta-carotene is dangerous to the smokers and addicted to alcohol – can cause cancer.
Excess of This vitamin causes headaches, digestive problems, muscle weakness, reduces the clotting. The information portal provides the results of research by American scientists, according to which men who regularly to the vitamin E, 17% increased risk of developing prostate cancer. How reliable is the information, in what form they take Supplement is unknown.
Overdose of a-vitamin C-is threatening to thrombosis, diarrhea, heartburn, nausea, rheumatism, atherosclerosis. Excessive consumption of B2 trigger pathology of the nervous, cardiovascular systems.
Long-term use of vitamin mono complexes will lead to the fact that the body will no longer assimilate them, you lose the metabolism, will begin allergic reactions, intoxication.
You don't need to drink supplements, of course, "just in case". Necessary to establish, on the reception with the help of the analysis, the vitamin and mineral profile: it's enough to make your hair, nail, urine, blood or the testing of any network in the lab. The tests are expensive, but many spend a large amount of money, useless, even dangerous drugs, instead of identifying the real failure, or consult a nutritionist.
Vitamins in foods: why natural is healthier, artificial
Natural synthetic vitamins is much more useful, as the protein-based, as well as the artificial not. The crystal structure of the latter is difficult to digest and absorbed by the body only in part. The result of the accumulated materials (the urine a characteristic smell). The kidneys, the liver receives additional load. Receipt of vitamin the foods and beverages intestinal micro-organisms to digest, and then remove all excess.
Vitamin E (the most important for the health of the male reproductive system) most of the preparations contains, in abbreviated form. The nature, it consists of eight compounds (isomers) or sold it often happens that only one (alpha-tocopherol), so the full effect of the reception is missing. If the saturation of the body of one of the isomers, the other was destroyed. The inscription on the drugs dl-alpha-tocopherol, indicates that the compound is metabolized only half. The relatively high quality of the drug, the prefix consists of a letter d: d-alpha-tocopherol.
Natural tocopherol, a powerful synthetic 50 times, because it includes the tokotrienolok. To provide the body with enough antioxidants to eat the following foods: flax seed oil, olive oil, nuts, and peanut, sunflower oil.
2. table. Vitamins in food
| Vitamin | Where contains |
| S | Clean: butter, fat, liver, sea animals, fish, egg yolks. In the form of provitamin a (carotene): pumpkin, carrots, tomatoes, green beans. Provitamin a is converted in retinol directly to the body during biochemical processes. |
| D | Butter, cod liver oil, liver, egg yolk. The transformation to the active form necessary sunlight. |
| This | Vegetable oil, greens, liver, milk, egg yolks, eggs, butter, meat. |
| B1 | Brewer's yeast, kidneys, liver, embryo cereals. |
| B2 | Milk, liver, eggs, fish, poultry, legumes. |
| B5 | Almost all foods, synthesized intestinal microflora. |
| B6 | Liver, yeast, occur in the intestine. |
| B12 | Meat, liver, fish, and animals. |
| B9 | Legumes, eggs, milk, cabbage, cereals, nuts. |
| The | Wild rose, sweet peppers, citrus fruits, and currants. |
If a person is eating properly (not the semi-finished products, boxes, bags), the additional artificial vitamins, you don't have to. The average modern man spends little physical strength, so the necessary support essential body substances may be obtained the following products (approximate range):
- Vitamins: 2 eggs, sweet peppers, sunflower oil, 100 g of beef liver.
- Minerals: potatoes, whole wheat bread, 100 grams of cheese.
- Vitamin D the "children of a vault": oily fish, nuts, sea.
If the person is active in sports, I need to focus on B12, C, D. The 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 the deficiencies found, the number of items, then it can be completed, excellent quality drugs. The necessary materials, easily digestible form.
Conclusion
Among scientists there is disagreement about how harmful or useful synthetic vitamins – some studies contradict others. Is to rely on your own intelligence. If you have broken potency, deterioration erection, then you don't have to immediately order an expensive multivitamin complex. In the beginning, it is important to exclude diseases of the genitourinary system, and then figure out what elements are missing in the body, but it only makes sense to start with the vitamins.