The first thing to think about if you're looking after your sexual health is whether your diet contains all the vitamins and minerals needed for effectiveness.
Zinc
Probably the main trace element for men. Zinc is a building block for testosterone, i. e. without zinc, the testosterone molecule is not formed. So without zinc, without testosterone, without testosterone, there is no effect.
Zinc increases sperm motility and prevents prostatitis. Zinc is also needed for normal development, growth and immunity.
Products containing zinc: fish (perch, salmon, herring, swordfish, salmon), wheat bran, oysters, shrimp, garlic, nuts, egg yolks, squid, anchovies.
Daily dose of zinc for men: 15 mg.
Selenium
Selenium is also an essential mineral for men. Selenium affects reproductive function, and will be very helpful for men with infertility, because. Selenium improves sperm quality. Selenium is involved in the biosynthesis of testosterone and supports the functioning of the sex organs.
Products containing selenium: garlic, eggs, seafood (fish, squid, shrimp), rye bread, corn, tomatoes.
Daily selenium dose for men: 55-70 mcg.
Vitamin C
In addition to the basic function of maintaining immunity, it increases the elasticity of blood vessels, improves blood circulation, including the genitals. Increases testosterone synthesis. It is a prophylactic drug against prostatitis.
Foods containing vitamin C: cabbage (fresh and sauerkraut), citrus fruits (lemon, orange, tangerine, grapefruit), scallions, parsley, carrots.
Daily dose of vitamin C for men: 100 mg.
Vitamin E
A natural antioxidant that promotes cell renewal and increases their resistance to damage. Normalizes the permeability of the capillaries, helps to improve blood circulation, including to the genitals.
Foods containing vitamin E: vegetable oils (olive, sunflower, corn), egg yolks, celery, green onions.
Daily dose of vitamin E for men: 30 mg.
B vitamins
They increase the synthesis of the main male sex hormone - testosterone. Protect liver, restore human energy structure. Involved in 15, 000 biochemical processes occurring in the human body.
Products containing the vitamin B group: dairy products (milk, cheese, cheese), nuts, carrots, fish.
Daily dose of vitamin B for men: vitamin B6 is 2 mg, vitamin B12 is 2 mcg.
You should not rely solely on vitamin-mineral complexes of pharmaceutical origin, as some synthetically produced vitamins do not work effectively in the body. (eg, vitamin C or ascorbic acid). Vitamins and minerals derived from natural foods are more effective than their synthetic counterparts.