Everyone knows that vitamins are essential for health, and everyone also knows that resupply these nutrients are best in natural form from fruits and vegetables.
On the market vitamin supplements there are a lot of suggestions for men: drugs that help build muscle, improve health, lose weight and not only.
However, it is always the claimed positive effects of drugs are true. Some of them just do not have efficacy, while others can and does cause serious harm.
The experts tried to figure out what vitamins actually need the male body and what vitamin supplements should pay attention.
1. Choline
Choline plays an important role in the normal functioning of the nervous system and supports normal brain function. He also is involved in the metabolism of fats, helps reduce cholesterol and the concentration of fatty acids in the blood, strengthens the heart muscle and normalizes cardiac rhythm. In turn, the shortage of choline can lead to serious liver damage and even liver cancer.
In addition, a study conducted by Chinese scientists has shown that consuming choline reduces the risk of pancreatic cancer threefold.
Foods containing choline: eggs, dairy products, heart, and animal liver, green leafy vegetables, spinach.
How to choose vitamins: the experts recommend to choose vitamins that contain less than 100 percent daily dose of choline.
2. Magnesium
Real food for the brain. Magnesium is the best remedy to combat headache pain and muscle spasms. Magnesium also improves mood, enhances resilience to stress, reduces cholesterol, helps cleanse the body from certain types of toxic substances and helps in combating fatigue.
Foods containing magnesium: sesame seeds, cashews, almonds, buckwheat, buckwheat honey, cocoa, beans, oatmeal.
How to choose vitamins: American experts remind us that daily dose of magnesium is 400 to 420 milligrams per day. Thus, doctors recommend to consume products that contain up to 350 milligrams of magnesium a day. The most digestible by the body – citrate magnesium.
3. Vitamin B12
Vitamin B12 strengthens the immune system, participates in the formation of red blood cells, normalizes blood pressure, increases energy, reduces irritability, improves memory and concentration and supports the nervous system. In addition, it has an impact on the state of the fast-regenerating tissues – blood, immune system, skin and mucosa of the gastrointestinal tract.
Foods that contain vitamin B12 are beef, pork, lamb, eggs, milk, cheese, shrimps, mussels, mackerel and other seafood.
How to choose vitamins: if your diet not only meat and fish, it is recommended to take a blood test for vitamin B12 in the body to find out which drugs can compensate.
4. Vitamin K
Vitamin K increases longevity and maintains youth, and will help to avoid heart problems. People with low intake of vitamin K, almost three times more likely to have problems with the cardiovascular system in comparison with those who consume sufficient amounts of vitamin.
In addition, vitamin K is involved in many processes in the body: blood clotting, strengthening bones, building tissues of the heart and lungs, providing all the energy to the cells due to anabolic actions. It is also important to regulate the blood sugar, while its deficiency can show symptoms characteristic of diabetes.
Foods that contain vitamin K: nettle, spinach, leaves and rose hips, lime, cabbage, walnuts, olive oil.
How to choose vitamins: daily dose for adults is 120 micrograms per day, but the average person per day does not drink more than 85 micrograms. Thus, it is possible to use, at least 45 micrograms a day, it is advisable to choose a vitamin K2, which is best absorbed in the human body.
5. Vitamin D
Vitamin D not only improves mood, but also reduces the risk of cardiovascular disease, cancer, especially prostate, diabetes, Alzheimer’s disease. It ensures normal development and growth of bone tissue, strengthens muscle and immune system and plays an important role in regulating heartbeat and blood pressure.
Foods that contain vitamin D: fatty fish, eggs, liver, dairy products, especially cheese and butter, egg yolk.
How to choose vitamins: 200 ml of milk contains about 100 IU of vitamin D daily however, a moderate rate of 1500-2000 IU doctors still recommend adding vitamins to your life.
6. Zinc
Zinc is a powerful antioxidant that can prevent many diseases, especially of the reproductive organs of men. It is needed for testosterone production, and improves semen quality. In addition, zinc helps in wound healing, restores skin immunity, fights viruses and infections
Foods containing zinc: broccoli, cauliflower, corn, carrots, green onions, kidney beans, lentils, avocados, berries, walnuts and pine nuts, pork and lamb, beef and Turkey, seafood and fish.
How to choose vitamins: daily intake of zinc is 11 milligrams. Vitamins depends on how much food containing zinc you are consuming daily. Also the intake of zinc is recommended for those who feel a decrease in energy levels and libido.
