Few of us regularly receive all the necessary vitamins and minerals. But if we want to support blood cells, maintain their ability to transport oxygen, improve the functioning of nerve cells or help the flow of biochemical reactions in the body, including the synthesis of testosterone, then filling the daily need for certain vitamins will help us with this.
This vitamin is involved in several hundred biochemical reactions, and new ones are constantly being detected. These include helping the body cleanse itself of cholesterol, which is deposited on the walls of arteries, strengthen bone tissue, accelerate wound healing, reduce allergic reactions, protect against various cancers and improve the recovery of the body with cancer chemotherapy. Vitamin C is a particularly potent natural antidote to the chemical effects of our constantly stressed life.
Dosage and recommendations. Up to 50 years, take 500 mg; after 50 years – 1000 mg of vitamin C daily. This dietary supplement is recommended for men who are in constant physical and emotional stress. This is a higher dose than most multivitamins, which typically include approximately 90 mg of vitamin C. Even a lower dose was sufficient to prevent scurvy, a disease that the British fleet suffered in 1753. Sailors on long sea voyages who had no access to fresh fruit, this condition developed (tooth loss, joint damage, subcutaneous hemorrhage and bleeding). This shows how old our views on the recommended dose of vitamin C are. Many men report that they begin to feel better with psychological and physical stress already 7-10 days after the start of taking a dose of 500 mg.
It has been found that 30% of North American men are deficient in vitamin D. Natural vitamin A is produced in the skin under 15-minute exposure to sunlight. The danger of an overdose of solar radiation is very high, but it is also true that we do not receive sufficient exposure to sunlight. Winter, sunblock, domestic shopping centers, underground parking and the metro all contribute to deficit development.
Although vitamin D has a big impact on testosterone status, there are two main points:
- Vitamin D works with calcium to build bone;
- Vitamin D helps adsorb calcium from the intestines into the bloodstream, distribute this trace element to the internal areas of the bone, and incorporate (or mineralize) calcium into the proper, solid bone structure.
Vitamin D helps turn testosterone’s opponent – estrogen – into its weaker form. Estrogen is a group of hormones from nearly 30 different identified constituents. It is usually divided into 3 components: estrone (estrogen 1), estradiol (estrogen 2) and estriol (estrogen 3). They have different strengths of action, exist in dynamic equilibrium and can be transformed into each other.
Dosage and recommendations. Up to 50 years old, take 400 ME (10 mcg); after 50 years – 800 ME (20 mcg) of vitamin D per day. Vitamin D is especially recommended for men who have pain in the bones, joints, and those who are not adequately exposed to the sun.
(omega-3 and omega-6)
Omega-3 and omega-6 fish oil fatty acids are special. The list of their health benefits is constantly growing. It includes:
- blood circulation stimulation;
- decrease in LDL;
- increased HDL levels;
- heart attack prevention;
- blood thinning to prevent blood clots;
- lowering blood pressure;
- maintaining a regular heart rate;
- fight against inflammation;
- the fight against autoimmune reactions;
- improved mobility in the joints;
- stabilization of cell membranes;
- help with stress
- mood improvement.
Men who regularly consume fish oil have:
- fewer heart attacks;
- less severe heart attacks;
- high survival rate after heart attacks.
Both of these fats are important for testosterone production. Omega-3 and omega-6 are known as essential fatty acids (EFAs), which the body cannot develop on its own, they must come from food. Manufacturing methods and dosages may vary, but compact fish oil capsules should contain:
- Omega-3 oils: eicosapentaenoic, docosahexanoic, alpha-linoleic acid;
- Omega-6 oils: linoleic and gamma-linoleic acid.
Dosage and recommendations. Since fish oil is produced by various brands that have a difference in the method of preparation and composition of fish oil, follow the dosage indicated in the instructions for the drug. Fish oil is recommended specifically for men who have a risk of developing cardiovascular disease: this includes all men with high blood pressure, obesity and high levels of stress. If you are prone to bleeding, diabetes, or an aspirin allergy, consult your healthcare provider to decide if you can consume fish oil at all or whether to individually select a dose.
Vitamin E helps cleanse the body of the harmful products of its own biochemical reactions. Just as industrial waste occurs in factories, the body itself produces toxic chemical compounds. Free radicals are toxic by-products of the body’s own biochemical processes. These high-energy substances act as internal microscopic “terrorists,” destroying cells, stimulating the formation and development of cancer, leading to inflammation and autoimmune reactions.
Basically, free radicals oxidize internal organs. Vitamin E is an antioxidant involved in anti-corrosion treatments. It helps surround and neutralize these internal “terrorists,” while maintaining the integrity of the tissue, your cells and DNA intact.
Vitamin E and insulin. Vitamin E helps insulin counteract high blood sugar. This is known as potentiation. This process helps to keep insulin from interfering and disrupting the effects of testosterone. In a way, vitamin E helps keep insulin “out of the way” from testosterone.
Dosage and recommendations. Under 50 take 100 ME; after 50 years – 200 IU of vitamin E daily. (1 IU of vitamin E: the biological equivalent of 2/3 mg of d-α-tocopherol (natural tocopherol from food) or 1 mg of dl-α-tocopherol acetate (synthetic tocopherol)). Vitamin E is especially recommended for overweight men who are at risk for developing diabetes.
(B 1 (thiamine), B 2 (riboflavin), B 3 (niacin), B 5 (pantothenic acid), B 6 (pyridoxine), B 9 (folic acid), B 12 (cyanocobalamin))
The complex of B vitamins, which are considered together, are involved in more than 15,000 biological processes. A positive effect is manifested:
- in the effective formation of blood cells;
- normalization of nerve conduction;
- maintaining mental function;
- increased liver protection;
- effective energy metabolism;
- normal digestion;
- improving the distribution of nutrients;
- increased testosterone synthesis;
- normal condition of hair, nails, skin and eyesight.
Dosage and recommendations. Take 100 mg of B vitamins daily. Dietary supplements with B vitamins are especially recommended for men who feel that they will benefit from multivitamins, but would like to increase their effectiveness. The B complex vitamin complex is especially recommended if you lead a busy lifestyle.
Table 1 – Vitamins for increasing testosterone in men.
(before / after 50 years) per day
|Vitamin C||500/1000 mg||Sweet pepper, cabbage, berries, citrus fruits||Antioxidant neutralizes cortisol|
|Vitamin D||400/800 ME||Fatty fish, eggs, liver, butter||Enhances calcium adsorption and effectiveness, reduces estrogen activity|
|Omega 3 and omega 6||1/2 capsule omega-3 / omega-6 (follow the instructions for the drug)||Fatty fish, vegetable oils, walnuts||Prevention of cardiovascular disease, improved testosterone synthesis|
|Vitamin E||100/200 ME||Nuts, dried fruits, fish, cereals||Antioxidant improves insulin effectiveness|
|B 1 (thiamine)||1.2 mg||Nuts, fish, red meat, liver, cereals||Increased energy metabolism, increased testosterone synthesis|
|B 2 (riboflavin)||2.0 mg|
|B 3 (nicotinic acid)||20 mg|
|B 5 (pantothenic acid)||5 mg|
|B 6 (pyridoxine)||2 / 2.2 mg|
|B 9 (folic acid)||200 mcg|
|B 12 (cyanocobalamin)||2.4 mcg|
* The dosage of B vitamins is taken from the source Wikipedia.org, the remaining dosages are according to the main source of the article.