Biodobes do not directly affect power.Their action consists in strengthening blood vessels, increasing testosterone levels, activating blood flow and improving nerve conduction.The most important list of link power is provided in Table 1.
Table 1. Vitamin for power
| NAME | Daily dose | Spheres of impact |
| A (Retinol) | 1-3 mg | It is responsible for the condition of the mucous membranes (urinary epithelium) and the skin, regulates cell division processes and mineral metabolism, normalizes the production of sex hormones, is involved in cholesterol synthesis (needed to produce testosterone). |
| D (calciferol) | 0.02-0.05 mg | It affects testosterone production, supports lust, muscle tone, nervous system. |
| Of (Tocopherol, "Anti -a -aestone") | 10-15 mg | It is necessary for the synthesis of gonadotropitis (sexual hormone stimulating products) Hypophysis hormone, improves metabolic processes, stimulates sexual function.With absence, the ability to conceive decreases (the structure of the seed tubules, a decrease in the number of microbe cells is disturbed). |
| B1 (Thiamine) | 2-3 mg | It is responsible for nerve conductivity, the tone of the nervous system.With absence, the quality of the orgasm deteriorates, the sensitivity of the nerve receptors of the genitals decreases, chronic fatigue occurs. |
| B2 (riboflavin) | 2-3 mg | Adjust the metabolic processes, sugar levels, seduce blood. |
| B5 (Pantothenik acid) | 10-15 mg | |
| B6 (pyridoxine) | 2-4 mg | |
| B12 (cianocobalamin) | 0.001-0.003 mg | It is necessary for converting carotene into vitamin A, stimulates the processes of protein formation and nucleic acids. |
| B9 (folic acid) | 400 mcg | Participates in the formation of sexual desire.With a lack of sexual desire, the quality of the sperm worsens. |
| ABOUT | 80 mg | It is necessary for the formation of immunity (for the prevention of diseases of the genitourinary system) as well as for the assimilation of vitamin D. |
In addition to vitamins, men need minerals (daily rate is shown in brackets): selenium (100 mcg), zinc (15 mg), magnesium (420 mg for men after 30 years), manganese (5 mg), chromium (50 µg).All of these elements, along with plant extracts and enzymes, are included in the composition of complex additives.
Who needs additives and how to get them properly
Artificial vitamins should only be obtained in cases where their absence cannot be supplemented with food products: Diseases, traits of the profession (polar explorer, astronauts, sailors).Under normal conditions, it makes sense to turn to the nutritional industry products with apparent symptoms of the lack of an element, that is, consciously.For example: the lips are often wet, the skin is peeling - to drink a course of vitamins A and E, then adjust the diet including oil fish and vegetable oils (there is a lot of vitamin E in ordinary sunflower seeds).
Young people are rarely required to receive an additional consumptionAfter 40 years, the need for antioxidants with and growswhich hinder the processes of aging organs.Vitamin A consumption should be reduced because it accumulates with age, and an excess will lead to liver damage.Men after 45 years oldHandy additives with magnesiumthat regulates the activities of the cardiovascular system as well aswith calcium in combination with vitamin.A..
Factors that provoke a deficiency of vitamins and minerals:
- Use of coffee, tea, energy.Three cups of coffee are enough to neutralize the daily dose of group B vitamins, p.Caffeine also reduces the rate of iron, calcium, potassium, zinc assimilation.
- Alcohol prevents the absorption of vitamins B, as well as A, C, E. with regular use of alcohol by the body, potassium, zinc, calcium, magnesium, iron is actively washed.
- Smoking.Nicotine does not allow selenium to absorb, destroys vitamins A, C, E.
- Stress provoke a deficiency of group vitamins V.
- Excessive consumption of sugar, chronic illnesses, medicines (antibiotics, statins, laxative, diuretic).The latter actively reduces the number of vitamins A, D, E.
The effectiveness of bioaddings depends directly on the method of taking them - how qualitative the medicine will sink.Some vitamins are fat -soluble, others are water -soluble.The first group includes K, E, R, D, A. They are best to be caught with foods containing fat (minced carrots are not in vain with vegetable oil or sour cream - without the necessary substances will not be absorbed).Elements of this group accumulate and stored in body fat.
In water, vitamins C and group B. The body uses them completely by distributing them, removing residues in the urine.Only B12 can be stored in the liver for many years.Better is to get water -soluble vitamins in the morning: 30 minutes before breakfast, during it or immediately after.B1, B6 and B12 should not be taken with milk.The interval should be at least 3-4 hours.
It is advisable to get in the afternoon minerals between food.Calcium iron is incompatible because they mutually prevent assimilation.If the additive is complex, then it is best to use it in the morning.Such medicines are incompatible with oats (minerals will not be absorbed).Iron -free prepronents can be washed with liquids - vitamin C helps absorb it.
Optimal time to get some elements:
- From 21 to 24: calcium, magnesium;
- From 18 to 21: vitamins D, K, omega acids;
- From 12 to 18: zinc, iodine, coenzyme;
- From 6 to 12 days: S, E, Group B, Iron.
If the additive is complex, the manufacturer has taken care of the combination of elements and you can use the medicine during the morning.It is impossible to chew the tablets that are not intended for this.
The risk of an overdose
Biodrow production and trade is a very lucrative business that brings millions of dollars to owners.From childhood, people are inspired by their use for good health, but they are often the cause of illness.An overdose of soluble water vitamins leads to mainly to symptomatic disorders (allergies) that occur after cancellation.Excessive fat soluble is much more dangerous as they are not excreted but accumulated in the liver and fat tissue.
An overdose of vitamin D provokes calcium flow from the bones, the formation of calcification on the vessel walls.Excess vitamin A is deposited in the kidneys and liver, which will eventually lead to a violation of metabolism, anemia and failure in the digestive system.High doses of B6 (more than 10 mg) cause nerve damage (neuropathy), sometimes irreversible.Beta-carotene is dangerous for smokers and loved by alcohol-can provoke oncology.
Excess vitamin provokes headaches, digestive problems, muscle weakness and can reduce blood clotting.The information portal contains the results of the research of US scientists, according to which men regularly receive vitamin E, 17% increases the risk of prostate cancer.How reliable information and in what form was the completion accepted is unknown.
An overdose of vitamin C is threatened with thrombosis, diarrhea, heartburn, nausea, rheumatism, atherosclerosis.Excessive consumption of B2 provokes nervous and cardiovascular system pathology.
Long -term use of vitamin monocomplex will lead to the fact that the body will stop their absorption, metabolic processes will explode, allergic reactions, intoxication, will begin.
There is no need to drink additives with the course "Only in case".You can verify the need to get them by analyzing in a vitamin-mineral profile: it is enough to pass your hair, nail, urine or blood for examination in each network lab.The tests are expensive, but many spend much larger quantities on useless and even dangerous drugs, rather than identifying a true deficit and consult a nutritionist.
Vitamin in food: Why natural is more useful than artificial
Natural vitamins are much more useful than synthetic, as there is a protein base in them, but it is not in artificial.The latter's crystalline structure is separated and plunged very partially partially.As a result, chemicals accumulate (urine acquires a characteristic odor).The kidneys and liver receive an extra load.After taking vitamins in products and drinks, intestinal microorganisms dissolve and remove all excess.
Vitamin E (most important for the health of the male reproductive system) in most medicines is involved in a cut form.In nature, it consists of eight compounds (isomers), and only one (alpha-tokopherol) is sold, so it has no complete effect from getting.When the body is saturated with an isomer, others are destroyed.Inscription on DL-Alfa Tokopherol preparations means that the connection will only be absorbed.In a relatively high quality drug, the prefix consists of a letterD: D-alpha tokopherol.
Natural tokopherol is more powerful than synthetic by 50 times, as it includes tokotrienols.To provide the body with antioxidants, it is enough to use the following products: flaxseed oil, olive oil, nuts and hazelnuts, sunflower oil.
Table 2. Vitamins in Food Products
| Vitamin | Where it contains |
| A | In its pure form: butter, fats, liver liver and fish, egg yolk.In the form of provision (carotene): squash, carrots, tomatoes, patch beans.The provitamin is transformed into retinol directly into the body during biochemical processes. |
| .A. | Butter, fish oil, liver, egg yolk.For turning into an active form, sunlight is required. |
| Of | Vegetable oils, greens, liver, milk, egg yolk, butter, meat. |
| B1 | Beer yeast, kidneys, liver, cereal germs. |
| B2 B2 | Milk, liver, protein eggs, fish, birds, legumes. |
| B5 | In almost all products, it is synthesized by the intestinal microflora. |
| B6 | Liver, yeast, produced in the gut. |
| B12 | Meat, liver fish and animals. |
| B9 | Beens, eggs, milk, cabbage, cereals, nuts. |
| ABOUT | Rose, sweet pepper, citrus, currant. |
If a person eats normally (not semi -finished products from boxes and bags), then there is no need for artificial vitamins in the additional use of artificial vitamins.A average modern man consumes little physical strength, so he can get the whole body rate needed for the body from the following products (rough group):
- Vitamin: 2 eggs, sweet pepper, sunflower oil, 100 g of beef liver.
- Minerals: potatoes, full wheat bread, 100 g cheese.
- Vitamin D for "children of Dungeons": fatty fish, nuts, seafood.
If a man is actively involved in sports, then he should focus on B12, C and D. For office employees, an additional amount of group B. Vegans must do without receiving the amino acid of the methionine.
What vitamins to choose
If the absence of a number of elements is detected, then it can only be supplemented with high quality medicines.The necessary substances are contained in easily soluble forms.
cONcluSiON
Among the scientists, there is no consensus on how much harmful or useful synthetic vitamins are - some studies are contrary to others.It remains to rely on your mind.If the power was concerned, a lift worsened, then you should not immediately order an expensive multivitamin complex.Initially, it is important to exclude diseases of the genitourinary system, then find out which elements are not enough in the body, and only after that it makes sense to start taking the terminal of vitamins.