Of course, both women and men need the same vitamins and minerals in order to be healthy. The following are the most important and essential vitamins and minerals for men .

Zinc for men is the most essential mineral on the basis of which testosterone is produced. In other words, without zinc, testosterone cannot form. Zinc is also necessary for the normal development, growth and maintenance of immunity. A lot of zinc is found in seafood, oysters, nuts, peas, beans.
Daily rate for men: 15 mg.

SELEN participates in the biosynthesis of testosterone, destroys substances harmful to the body, supports the work of the male genital organs and improves the quality of sperm. Selenium is found in seafood, tomatoes, garlic, black bread.
Daily rate for men: 55-70 mcg.

GROUP VITAMINS are extremely beneficial for men (especially B6 and B12). They are responsible for energy metabolism and the functioning of the nervous system, increases testosterone synthesis, protects the liver. Many B vitamins are contained in milk, cottage cheese, cheese, fish, eggs, carrots, nuts.
Daily intake for men: B6 is 2 mg, B12 is 2 μg.

VITAMIN E is essential for cardiovascular and cellular respiration. Protects testosterone molecules from destruction. A lot of vitamin E is found in nuts, carrots, eggs, oatmeal.
Daily rate for men: 30 mg.

Calcium is necessary for strengthening bones and teeth. Much calcium is found in dairy products, nuts.
Daily rate for men: 1000 mg.

VITAMIN C increases testosterone synthesis, is necessary to maintain immunity, increase resistance to colds and infectious diseases. A lot of vitamin C is found in citrus fruits, cabbage, wild rose, lemon, black currant, red pepper, horseradish.
Daily rate for men: 100 mg.

MAGNES is involved in many processes in the body. Controls metabolism, protein formation and cell division. Much magnesium is found in nuts, seeds, strawberries, blackberries.
Daily rate for men: 400 mg.

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