Few of us regularly get all the necessary vitamins and trace elements. But if we want to support blood cells, retain their ability to transport oxygen, improve the functioning of nerve cells or help the flow of biochemical reactions in the body, including testosterone synthesis, then replenishing the daily need for certain vitamins will help us in this.
This vitamin is involved in several hundred biochemical reactions, and new ones are constantly being identified. They include helping the body to clear cholesterol, which is deposited on the walls of arteries, strengthening bone tissue, accelerating wound healing, reducing allergic reactions, protecting against various cancers, and improving the body's recovery during cancer chemotherapy. Vitamin C is a particularly effective natural antidote to the chemical effects of our constantly stressed life.
Dosage and Recommendations. Until age 50 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 usually include about 90 mg of vitamin C. Even a smaller dose was sufficient to prevent scurvy - a disease that the British fleet suffered in 1753. Seamen on long sea voyages, which there was no access to fresh fruit, this condition developed (loss of teeth, damage to the joints, subcutaneous hemorrhage and bleeding). This shows how old our views are on the recommended dose of vitamin C. Many men report that they begin to feel better with psychological and physical stress after only 7-10 days after starting a dose of 500 mg.
Vitamin C content in food:
(estimated availability of 100 g)
It has been found that 30% of North American men have vitamin D deficiency. 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 the sun's rays. Winter, sunblock, indoor malls, underground parking and the metro all contribute to the development of the deficit.
Although vitamin D has a big effect on testosterone status, there are two main points:
- Vitamin D works with calcium in the construction of bone tissue;
- Vitamin D helps to adsorb calcium from the intestine into the bloodstream, distribute this trace element into the inner bone areas and embed (or mineralize) calcium into the proper, solid bone structure.
Vitamin D helps turn testosterone - estrogen - into its weaker form. Estrogen is a group of hormones from almost 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 transform into each other.
Dosage and Recommendations. Under 50 take 400 ME (10 µg); after 50 years - 800 ME (20 mcg) of vitamin D per day. Vitamin D is especially recommended for men who have pain in bones, joints, and those who are under-exposed to the sun.
Vitamin D content in food:
(estimated availability of 100 g)
(omega-3 and omega-6)
Omega-3 and omega-6 fatty acids of fish oil are special. The list of health benefits they bring is constantly increasing. It includes:
- stimulation of blood circulation;
- lower LDL levels;
- increased HDL;
- preventing heart attacks;
- blood thinning to prevent blood clots;
- lowering blood pressure;
- maintaining a regular heart rhythm;
- fighting inflammation;
- fight against autoimmune reactions;
- improved joint mobility;
- cell membrane stabilization;
- assistance in the transfer of stress;
- improving mood.
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 the production of testosterone. Omega-3 and omega-6 are known as essential fatty acids (EFA), which the body cannot work out on its own; they must come from food. Methods of manufacture and dosage may vary, but compact fish oil capsules should contain:
- Omega-3 oils: eicosapentaenoic, docosahexane, alpha-linoleic acid;
- Omega-6 oils: linoleic and gamma-linoleic acid.
Dosage and Recommendations. Since fish oil is produced by different trademarks, which differ in the method of obtaining and composition of fish oil, be guided by the dosage specified in the instructions for the preparation. Fish oil is recommended especially for men who are at risk of developing cardiovascular diseases: this includes all men with high blood pressure, obesity and high levels of stress. If you are prone to bleeding, diabetes, aspirin allergy, consult with your doctor to decide whether you can consume fish oil at all or have to individually adjust the dose.
Vitamin E helps cleanse the body of the harmful products of its own biochemical reactions. Just as there are industrial wastes 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" that destroy cells, stimulate the formation and development of cancer, leading to inflammation and autoimmune reactions.
Mostly free radicals oxidize the internal organs. Vitamin E is an antioxidant involved in "anti-corrosion treatment." It helps to 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 levels. This is known as potentiation. This process helps keep insulin from interfering with and disrupting the action of testosterone. In a sense, vitamin E helps keep insulin "at a distance" 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 men who are overweight and at risk for developing diabetes.
Vitamin E content in food:
(estimated availability of 100 g)
(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 vitamins of group B, which are considered in aggregate, are involved in more than 15,000 biological processes. Positive effect is manifested:
- in the efficient formation of blood cells;
- normalization of nerve conduction;
- preservation of mental function;
- enhanced liver protection;
- effective energy metabolism;
- normal digestion;
- improving nutrient distribution;
- increased testosterone synthesis;
- normal condition of hair, nails, skin and eyesight.
Dosage and Recommendations. Take 100 mg of B vitamins daily. Nutritional supplements with B vitamins are especially recommended for men who feel they will benefit from multivitamins but would like to increase their effectiveness. The complex of vitamins of group B is especially recommended if you lead a busy lifestyle.
Table 1 - Vitamins to increase testosterone in men.
|VITAMIN|| DOSAGE* |
(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 the adsorption and effectiveness of calcium, reduces the activity of estrogen|
|Omega-3 and Omega-6||1/2 capsules of omega-3 / omega-6 (follow the instructions for the preparation)||Fatty fish, vegetable oils, walnuts||Prevention of cardiovascular diseases , improved testosterone synthesis|
|Vitamin E||100/200 ME||Nuts, dried fruits, fish, cereals||Antioxidant, improves the effectiveness of insulin|
|B 1 (thiamine)||1.2 mg||Nuts, fish, red meat, liver, cereals||Increase energy metabolism, increase 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 vitamins of group B is taken from the source Wikipedia.org, the remaining dosages according to the main source of the article.
- Shafiq Kaadri "Testosterone Factor", 2007;
- Edaplus.info - a source of illustrations to the article.