Vitamins and minerals needed for potency

vitamins in fruits and tablets for potency

If you care about your sexual health, the first thing you need to think about is whether your diet has all the vitamins and minerals you need for your potential.


Perhaps the main trace element for men. Zinc is a building material for testosterone, ie. Without zinc, the testosterone molecule is not formed. Therefore, if there is no zinc, there is no testosterone, there is no testosterone, there is no potential.

Zinc increases sperm motility and has a prophylactic effect against prostatitis. Zinc is also important for normal development, growth and immunity.

Products containing zinc: fish (perch, trout, herring, saury, salmon), wheat bran, oysters, shrimp, garlic, nuts, egg yolks, squid, anchovies.

Daily dose of zinc for men: 15 mg.


Selenium is also a very important mineral for men. Because selenium affects reproductive function and will be very useful for men suffering from infertility. selenium improves sperm quality. Selenium is involved in the biosynthesis of testosterone and supports the function of the genitals.

Products containing selenium: garlic, eggs, seafood (fish, squid, shrimp), black bread, corn, tomatoes.

Daily dose of selenium for men: 55-70 mcg.

Vitamin C

In addition to the main functions of protecting the immune system, it increases the elasticity of blood vessels, improves blood circulation, including the genitals. Increases testosterone synthesisIt is prophylactic against prostatitis.

Foods containing vitamin C: cabbage (fresh and sauerkraut), citrus fruits (lemon, orange, tangerine, grapefruit), green onions, parsley, carrots.

Daily dose of vitamin C for men: 100 mg.

Vitamin E

A natural antioxidant that promotes cell renewal and increases resistance to their destruction. Normalizes capillary permeability, which improves blood circulation, including the genitals.

Foods containing vitamin E: vegetable oils (olive, sunflower, corn), egg yolk, 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. Protects the liver, restores the energy structure of man. Participate in 15, 000 biochemical processes in the human body.

Products with B vitamins: dairy products (milk, cottage cheese, cheese), nuts, carrots, fish.

Daily dose of B vitamins for men: vitamin B6 2 mg, vitamin B12 2 mcg.

You should not rely only on vitamin-mineral complexes obtained from pharmacies, because some synthetically produced vitamins do not work properly in the body. (for example, vitamin C or ascorbic acid). Vitamins and minerals from natural foods are more effective than synthetic analogues.