Microelements and vitamins take part in the metabolic processes of the body and the formation of macromolecules, act as cofactors in enzymatic reactions and partially exhibit antioxidant effects. Scientists reported that men who received the following vitamins and supplements showed increased testosterone levels, improved erectile function and general health.
7 Best Vitamins and Supplements For Men’s Health
Iron is an important component of hemoglobin, which transports oxygen entering the bloodstream to all organs and tissues. Iron is essential for hematopoiesis, cellular respiration, energy production, and any achievement associated with stamina. Iron deficiency can lead to anemia, which will have terrifying consequences especially for athletes involved in endurance sports.
Signs of iron deficiency include peeling in the corners of the mouth, impaired hair and nail growth, general fatigue, pallor, and decreased performance. The necessary level of iron in the body of men varies in the range of 15-200 mcg/kg.
Natural sources of iron: meat, whole grain products, legumes, amaranth, soy, millet.
Note! Meat contains more iron than plant sources of this microelement, and vitamin C accelerates the absorption of iron from plants. In addition, it is recommended to consume vegetables and fruits containing ascorbic acid along with iron-containing vegetables and legumes, and the intake of large amounts of calcium, on the contrary, will impede absorption iron, so you can not combine the consumption of dairy products and meat.
Zinc is an important trace element that is involved in the formation of protein and muscle building. It also regulates carbohydrate metabolism and is involved in the formation of testosterone and insulin. In addition, zinc strengthens the immune system, promotes wound healing and supports the health and recovery of the body.
All athletes feel the need for a sufficient amount of zinc since this microelement is excreted from the body with sweat and urine. In addition, it is important for maintaining regenerative and immune processes in the body. After intense exercise, professional athletes and even amateurs often experience a state of zinc deficiency, which can cause a decrease in the effectiveness and protective reaction of the body.
Signs of zinc deficiency include susceptibility to infections, impaired smell and taste, decreased concentration, loss of appetite, weight loss, skin changes, and impaired wound healing. The recommended daily intake of zinc is 10 mg for men.
Natural sources of zinc: wheat germ, meat, sesame seeds, pumpkin seeds, cheese, whole grain products, seafood.
Magnesium is responsible for carbohydrate-protein metabolism. It participates in more than 300 biochemical reactions, for example, during the transmission of a nerve impulse to the muscles, which is important for the development of the ability to quickly and accurately motor response. Without magnesium, you can’t build muscle, as it stimulates blood supply, takes care of the resistance and elasticity of muscle tissue, including the heart muscle. In addition, magnesium helps to fight against stress and prevents migraines and tinnitus.
Everyone who is involved in sports needs a lot of magnesium. Night muscle cramps are the result of a lack of magnesium. The deficiency of this trace element is also indicated by dizziness and nervousness. In order to replenish the reserves of this microelement in the body, it is necessary to consume 200-300 mg of magnesium daily for at least six weeks.
Natural sources of magnesium: soy, wheat germ, oatmeal, milk, nuts, whole-grain bread.
Note! To optimize the use of magnesium by the body, you should take it with potassium, and at the same time try to actively move, preferably on a sunny day. The enemies of magnesium are caffeine and alcohol.
Calcium strengthens bones and prevents osteoporosis. With a calcium deficiency, the muscles weaken and lose the ability to contract properly, and the athlete’s coordination and motor ability deteriorate. The daily calcium requirement is 1 g.
The body loses a lot of calcium if a person consumes alcohol, caffeine, and sweets. A balanced diet with a large amount of carbohydrates and mineral water with a sufficient level of calcium will replenish the reserves of this microelement in the body.
Natural sources of calcium: seeds, nuts, dairy products, beans.
Note! Oxalic acid (spinach, cocoa, black and peppermint tea), phytic acid (whole-grain products), phosphates (cola, sausage, meat) and iron prevent the successful absorption of calcium.
Selenium protects cells from the effects of free radicals, stimulates the activity of the immune system and protects it from the harmful effects of the environment, for example, interferes with the activity of heavy metals (cadmium, mercury, lead) and can even remove them from the body. This is especially important during periods when an athlete tries to get rid of body fat, which the body is not able to transport due to accumulated harmful substances in the fat layer.
Selenium is often called the “micronutrient of good mood”, as it activates hormones that have a direct effect on our psycho-emotional state, so coaches of successful athletes always monitor the level of selenium in their blood. The daily norm of selenium is 30-70 mcg.
Natural sources of selenium: porcini mushroom, fish, yolk, pork liver, coconut flakes, garlic, whole-grain wheat bread.
Note! Selenium deficiency may lead to arthritis, heart failure, rheumatism, weak immunity and allergies. In addition, studies have shown that cancer patients have low levels of selenium in the blood (10-20 μg).
Chromium takes part in the restructuring and breakdown of carbohydrates, increases the rate of fat burning, prevents a decrease in glycogen levels during intense exercise and stops hunger attacks.
150-250 mcg of chromium should be consumed daily. Long intensive training provokes the removal of chromium from the body with urine, so athletes are recommended to consume products containing chromium to burn fat and build muscle.
Natural sources of chromium: cereals, wheat germ, plum, broccoli, nuts, brewer’s yeast, liver, cheese.
Note! The enemies of chromium are sweets, cola and lemonade.
Potassium is responsible for the accumulation of glycogen and the level of water in the body. It also improves the contractile strength of muscle mass. In addition, potassium helps to reduce pressure, as it relaxes the body. A man loses potassium during sweating. To maintain glycogen replenishment after exercise, you need to provide the body with enough potassium since only this microelement contributes to the deposition of glycogen in the muscles and liver. Potassium deficiency can lead to muscle weakness.
The daily need for this trace element is 2 g.
Natural sources of potassium: almost all vegetables and fruits.
Note! Potassium is found in almost all foods, so it is unlikely that a man has a deficiency of this trace element in the body. Those who consume large amounts of fruits and vegetables daily may not worry about whether they get enough potassium.