Supplements do not affect the efficacy directly. Their effect is to strengthen the blood vessels, increase testosterone levels, improve blood circulation, improve nerve conduction. A list of the most important power compounds is presented in table 1.
Table 1. Vitamin power
| Name | The daily dose | Sphere of influence |
| A (retinol) | 1-3 mg | Responsible for the condition of the mucous membranes (the epithelium of the urinary organs) and skin, regulates the processes of cell division and mineral metabolism, normalizes production of sex hormones, which is involved in the synthesis of cholesterol (needed for testosterone production). |
| D (calciferol) | 0,02-0,05 mg | Affect the production of testosterone to maintain libido, muscle, nervous system. |
| E (tocopherol, "vitamin anti-sterility") | 10-15 mg | Necessary for the synthesis of gonadotropin (stimulates the production of sex hormones) hormones of the pituitary gland, improves metabolism, stimulates sexual function. Deficit in the ability to think is reduced (disrupted the structure of the seminiferous tubules, reduction in 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, to reduce the sensitivity of nerve receptors of the genitalia, 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 | |
| Vitamin B12 (cyanocobalamin) | 0,001-0,003 mg | Needed new carotene and vitamin a, stimulates the formation of proteins and nucleic acids. |
| B9 (folic acid) | 400 mcg | Involved in the formation of libido. When lack of libido decreased, deteriorating the quality of sperm. |
| With | 80 mg | Necessary for the formation of the immune system (prevention of diseases of the genitourinary system) as well as the assimilation of D vitamin. |
In addition to vitamins, men and minerals (in brackets the daily rate): selenium (100 mcg), zinc (15 mg), magnesium (420 mg for men after the age of 30), manganese (5 mg), chromium (50 mcg). All of these factors together with the plant extracts and enzymes, containing in its composition of complex additives.
Who needs dietary supplements, and how to take them correctly
Taking synthetic vitamins should only in cases where their absence can not complement the food: disease, peculiarities of the profession (explorers, astronauts, sailors). Under normal circumstances, the production of the nutraceutical industry, it makes sense to turn to if experiencing symptoms of the lack of certain elements, that is, consciously. For example: the number reveals the lips, peeling skin is to drink a course of vitamins a and E, and then adjust your diet to include fatty fish and vegetable oils (vitamin E, a lot of regular and sunflower seeds).
The young men file in, taking nutritional supplements rarely necessary, and after 40 years increases the need for antioxidants C and E, harm to aging bodies. Vitamin A intake should be reduced, because with age it accumulates, and excess leads to liver damage. Men 45 years helpful supplementation of magnesium, which regulates the activity of the cardiovascular system, as well as calcium along with vitamin D.
Factors causing lack 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, as well as 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. Cause a deficiency of vitamins of group B.
- Excessive sugar consumption, chronic illness, medication (antibiotics, statins, laxatives, diuretics). The latter is particularly actively reduce the amount of vitamins A, D, E.
Effectiveness of supplements depends on how their reception – how well 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 carrot knowingly watered with vegetable oil or sour cream – without them, the desired substance is swallowed). The elements of the group is accumulated and stored in the fatty tissue of the body.
Easily soluble in water and vitamins a, C and group B. the Body uses them immediately, which remains in the urine. Only B12 can be stored in the liver for many years. Take water-soluble vitamins better in the morning: 30 minutes before Breakfast, during, or immediately after it. B1, B6 and B12 vitamins should not be taken together with milk. The interval should be at least 3-4 hours.
Minerals is best done in the afternoon between meals. Iron calcium suitable, because mutually inhibit the absorption of. If the additive complex, it is better to use it in the morning. Such drugs are incompatible with porridge (minerals are not absorbed). Supplementing with iron can be taken with juices – vitamin C promotes its absorption.
The optimal time to get some items:
- 21 24: calcium, magnesium;
- 18-21: vitamin D, vitamin K, omega-acids;
- 12 18: zinc, iodine, coenzyme;
- 6 of 12 date: C, E, b group, iron.
If the additive complex – the manufacturer took care of a combination of elements, and use of the drug with Breakfast. Chew is not designed for this tablet impossible.
The risk of overdose
Production and trade of dietary supplements is a very profitable business and bringing owners millions of dollars. People with childhood instill the need to take them for good health, but they are often the cause of the disease. Overdose water-soluble vitamins leads mainly to symptomatic diseases (allergies), which occurs after the cancellation. Excess fat-soluble are much more dangerous, because they are not displayed, but accumulate in the liver and adipose tissue.
An overdose of vitamin D provokes the leaching of calcium from bones, the formation of calcifications on vessel walls. Excess vitamin A is stored in the liver and kidneys, which ultimately lead to metabolic disorders, anemia, dysfunction of the gastrointestinal tract. Large doses of B6 (10 mg) causes damage to the nerves (neuropathy), sometimes irreversible. Beta-carotene is dangerous for smokers and addicted to alcohol – can cause cancer.
Excess vitamin E causes headaches, digestive problems, muscle weakness, can reduce blood clotting. Information portal of the provider of 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 information and in what form to take Supplements is unknown.
Overdose of vitamin C threatens to thrombosis, diarrhea, heartburn, nausea, rheumatism, atherosclerosis. Excessive consumption of B2 triggers the pathology of the nervous system and blood circulation in the body.
Long-term use of vitamin mono complexes leads to the fact that the body will no longer assimilate them, you can lose metabolism, top to allergic reactions, poisoning.
No need to drink supplements, of course, "just in case". To determine the necessity for their reception with the help of analysis of vitamin and mineral profile: it is enough to take hair, nail, urine, or blood in the study of any online lab. The tests are expensive, but many spend a much larger amount of 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, because there is a protein-based and artificial it is not. The crystal structure of the latter is difficult to digest and absorbed by the body only partially. The result is the accumulation of chemicals (urine has a characteristic odor). The kidneys and liver to get more download. After receiving vitamins foods and drinks, intestinal micro-organisms, to digest and remove all the unnecessary.
Vitamin E (important to the health of the male reproductive system) in most preparations contain abbreviated. In nature, it consists of eight mixtures (isomers), and sell it often happens that only one (alpha-tocopherol), so the full effect of the reception is missing. When the saturation of the body with one isomer of the others are destroyed. Type of medicines, dl-alpha-tocopherol indicates that the compound is metabolized only half. The relatively high quality of the drug the prefix consists of one letter d: d-alpha-tocopherol.
Natural tocopherol is a potent synthetic 50 times, because it contains tocotrienols. Provide the body with enough antioxidants is to eat the following foods: flax seeds, olive oil, walnuts and hazelnuts, sunflower oil.
Table 2. Vitamins in foods
| Vitamin | Where contains |
| And | Clean: butter, fats, the liver of marine animals and fish, egg yolk. In the form of provitamin a (carotene): pumpkin, carrots, tomatoes, green beans. Provitamin a is converted to retinol directly to the body during biochemical processes. |
| D | Butter, fish liver oil, liver, egg yolk. Modification to the active form needed sunlight. |
| E | Vegetable oil, greens, liver, milk, yolk of eggs, butter, meat. |
| B1 | Brewer's yeast, kidneys, liver, cereal germ. |
| B2 | Milk, liver, eggs, fish, poultry, legumes. |
| B5 | Almost all foods, synthesized by the 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 peppers, citrus fruits, and currants. |
If a person eats normally (not semi-finished products boxes and bags), add the artificial vitamins, no need to. The average modern human spends a little physical strength, so all the necessary assistance essential body substances, that it can be obtained the following products (estimated range):
- Vitamins: 2 eggs, sweet peppers, sunflower oil, 100 g of beef liver.
- Minerals: potatoes, whole wheat bread, 100 grams of cheese.
- Vitamin D "children of a vault": oily fish, nuts and seafood.
If a man is active in sports, he should focus on B12, C and D. the office workers in need of additional quantity of vitamins of group B. Vegans can do without the intake of the amino acid methionine.
What vitamins to choose
If the identified deficiency a number of factors, so it can be filled with only high quality drugs. The necessary substances are contained in easily digestible forms.
Conclusion
Among researchers there is no consensus on how harmful or useful synthetic vitamins – some studies are in conflict with the other. Is to rely on their own intelligence. If you have broken potency, weakened erection, you should not immediately order the most expensive multi-vitamin complex. Initially, it is important to rule out diseases of the genitourinary system, then figure out what elements are missing in the body, and only then it makes sense to start a course of vitamins.