The first thing you need to think about if you are watching your sexual health is whether all the vitamins and minerals necessary for potency are present in your diet.


Perhaps the main trace element for men. Zinc is a building block for testosterone, that is, without zinc, the testosterone molecule is not formed. Therefore, if there is no zinc – no testosterone, no testosterone – there is no potency. Zinc increases sperm motility and has a preventive effect against prostatitis. Zinc is also necessary for normal growth, development and immunity.

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

Daily intake of zinc for men: 15 mg.


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

Foods 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 basic functions of maintaining immunity, it increases the elasticity of blood vessels, improving blood circulation, including the genital organ. Increases testosterone synthesis. It is a prophylactic agent for prostatitis.

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

Daily intake of vitamin C for men: 100 mg.

Vitamin E

Natural antioxidant that promotes cell renewal and increases their resistance to destruction. Normalizes the permeability of capillaries, which leads to an improvement in blood circulation, including genital organs.

Foods containing vitamin E: vegetable oils (olive, sunflower, corn), egg yolk, celery, green onions.

Daily intake 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 human energy structure. Participate in 15,000 biochemical processes in the human body.

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

The daily dose of B vitamins for men: vitamin B6 is 2 mg, vitamin B12 is 2 µg.

You should not rely only on vitamin-mineral complexes of medicinal origin, since some vitamins obtained synthetically do not work properly in the body (for example, vitamin C or ascorbic acid). Vitamins and minerals obtained from natural food are more effective than synthetic counterparts.

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