Top 10 best vitamins for men of all ages in 2024 (Supplements for health, energy, and more)

Discover key vitamins for men to support health, energy and vitality.

TekstLudwik Jelonek

Tekst

Ludwik Jelonek

Natu.Care Editor

Ludwik Jelonek is the author of more than 2,500 texts published on leading portals. His content has found its way into services such as Ostrovit and Kobieta Onet. At Natu.Care, Ludwik educates people in the most important area of life - health.

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RecenzjaIlona Bush

Verified by an expert

Recenzja

Ilona Bush

Master of Pharmacy

Ilona Krzak obtained her Master of Pharmacy degree from the Medical University of Wrocław. She did her internship in a hospital pharmacy and in the pharmaceutical industry. She is currently working in the profession and also runs an educational profile on Instagram: @pani_z_apteki

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RedakcjaBart Turczynski

Redakcja

Bart Turczynski

Editor-in-Chief

Bart Turczynski is the editor-in-chief of Natu.Care. He is responsible for the quality of the content created on Natu.Care, among others, and ensures that all articles are based on sound scientific research and consulted with industry specialists.

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Fact-checkingNina Wawryszuk

Fact-checking

Nina Wawryszuk

Natu.Care Editor

Nina Wawryszuk specialises in sports supplementation, strength training and psychosomatics. On a daily basis, in addition to writing articles for Natu.Care, as a personal trainer she helps athletes improve their performance through training, diet and supplementation.

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Top 10 best vitamins for men of all ages in 2024 (Supplements for health, energy, and more)

14 October, 2024

18 min

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Fatigue, weakness, reduced libido. These problems affect thousands of men across the country, and life and work demand more and more of us.

Each of us has slightly different needs, but their common denominator is one: we want more. Health, strength, concentration... and, let's not be afraid to say it: partner satisfaction and our own when it's time to dim the lights.

Dieting and being active is not an easy task.

Diet and an active lifestyle are the basics you need to cover. But there are times when certain things won't be so easy to improve.

It's not easy.

And this is where vitamins for men in the form of supplements can help you. That's why, together with Ilona Krzak, M.Sc. in pharmacy, we present the best preparations.

And this is where you can help.

From this article you will learn:

What are the best vitamins for men at any time of life.
What are the best vitamins for men at any time of life.
Which ones are worth taking and when to do it to get the most out of them.
How to take them.
How to supplement vitamins and minerals with your diet so that you don't just rely on supplementation.
How to take vitamins and minerals with your diet.

See also:

Best vitamins for men

Men's vitamins most commonly contain ADEK vitamins (vitamin A, D, E and K) and water-soluble vitamins (vitamin B1, B2, B3, B5, B6, B7, B9, B12 and vitamin C). It is not uncommon for men's vitamin preparations to also contain minerals such as magnesium, iron, zinc, potassium or calcium.

The most important vitamins for men - ranking

Number of products analysed: 45. Number of finalists: 14.

The composition of vitamins for men was assessed by pharmacist Ilona Krzak.

Criteria for selection:

Content of active ingredients. If something is an ingredient, it should be active and actually produce results.
If something is an ingredient, it should be active and actually produce results.
Composition. Unnecessary preservatives and sweeteners will be thanked. But valuable additional ingredients top five.

Dosing. Once or five times a day? Even if you don't have a problem swallowing pills, you'd rather get it out of the way quickly.
Price. Cheaper and better? Why not!

Ranking for the best vitamins for men was won by:

Natu.Care Vitamin D
OstroVit Pharma Vitamins For Men
Man Centre
Skrzypovita Men
Allnutrition, Men's Support Extreme
Biovital Complex ON
VIGOR multivitamin ON 50+
Vitamins for men VIGOR multivitamin ON
Vitamins VITOTAL for Men
Vitamins for men OLIMP Gold-Vit
Centre On
MultiVit for men
NOW FOODS - ADAM
Aliness men's vitamins - Vitamin Premium Complex

Best for the immune system

Natu.Care Vitamin D 2000 UI

5.0

Vitamin D content: 50 µg
Additional active ingredients: none
Form: capsules
Dosage: Adults - 2000 IU (1 capsule)
Overweight individuals - up to 4000 IU (2 capsules)
Elderly individuals - up to 4000 IU (2 capsules)
Number of capsules: 90

See price

Product description

Vitamin D plays a crucial role in our health and well-being. It affects calcium and phosphate metabolism, which translates to healthy bones and teeth. It also helps regulate the immune system, and studies indicate its influence on the functioning of the nervous system.

Vitamin D, although called a “vitamin,” is actually a prohormone that our body produces on its own, primarily under the influence of sunlight. Unfortunately, our modern lifestyle contributes to deficiencies of this essential vitamin. Working in enclosed office buildings, using (necessary!) SPF creams, and covering the body with clothing all make it very difficult, if not impossible, to obtain adequate levels of vitamin D from sunlight. This is why appropriate, year-round supplementation is so crucial.

Vitamin D from Natu.Care is a well-tested vitamin D3 suspended in safflower oil, a plant known for its numerous health benefits. The convenient, easy-to-swallow capsule will make supplementation a part of your daily, healthy routine, improving your overall well-being.

Pros and cons

Pros:

Ensures proper functioning of the immune system
Supports the maintenance of healthy bones and teeth
Maintains proper heart, kidney, and muscle function
Tested by an independent, certified laboratory
Convenient and easy-to-swallow capsule
Clean composition - free from added sugar, gluten, GMOs, lactose, and without preservatives or colorants

Cons:

None.

Additional Information

Pregnant women and breastfeeding mothers should consult a doctor before using the product. This dietary supplement is intended for a healthy adult population up to the age of 75.

Vitamins for men trying to have a baby

Biovital Complex ON

4.9

Form: capsules
Daily serving: 1 capsule
Packaging: 30 capsules
Sufficient for: 30 days

See price

Product description

Vitamins for men that are worth taking during periods of overwork, decreased immunity and fatigue. In addition to vitamins, the formula also contains minerals and ginseng.

Pros and cons

Vitamins for men thatóre worth taking during periods of overwork, decreased immunity and fatigue. In addition to vitamins, the formula also contains minerals and ginseng.

Additional information

Vitamins for men thatóre worth taking during periods of overwork, decreased immunity and fatigue. In addition to vitamins, the formula also contains minerals and ginseng.

Vitamins with ginseng for men

VIGOR multivitamin ON 50+

4.9

Form: tablets
Daily serving: 1 tablet
Packaging: 60 tablets
Sufficient for: 60 days

See price

Product description

Vitamins and minerals for men over 50 years of age. The formula supports health, fitness and immunity. In addition to the basis in the form of the aforementioned vitamins and mineralsós, you will also find reishi and ginseng extracts in the composition.

Pros and cons

Additional information

Vitamins for men over 40

Vitamins for men VIGOR multivitamin ON

4.9

Form: tablets
Daily serving: 1 tablet
Packaging: 60 tablets
Sufficient for: 60 days

See price

Product description

Vitamins for men for immunity, fitness and health. The formula is outstanding in its efficiency – the pack contains 60 tablets.

Pros and cons

Vitamins for men for immunity, fitness and health. The formula is outstanding in its efficiency – the pack contains 60 tablets.

Additional information

Vitamins for men for immunity, fitness and health. The formula is outstanding in its efficiency – the pack contains 60 tablets.

Vitamins for men for fatigue

VITOTAL Vitamins for Men

4.5

Form: capsules
Daily serving: 1 capsule
Packaging: 30 capsules
Sufficient for: 30 days

See price

Product description

Vitamins for men with the addition of numerous mineralsós, antioxidantsós and plant extracts. The formula is tailor-made for the male organism, thus positively influencing its functioning.

Pros and cons

Vitamins for men with the addition of numerous mineralsós, antioxidantsós and plant extracts. The formula is tailor-made for the male organism, thus positively influencing its functioning.

Additional information

Vitamins for men with the addition of numerous mineralsós, antioxidantsós and plant extracts. The formula is tailor-made for the male organism, thus positively influencing its functioning.

Vitamins for hard-working men

Vitamins for men OLIMP Gold-Vit

4.6

Form: tablets
Daily serving: 1 tablet daily
Packaging: 30 tablets
Sufficient for: 30 days

See price

Product description

Vitamins for men to support the functioning of the body. In addition to these, the formula is rich in minerals and plant extracts thatóre additionally supporting its effects.

Pros and cons

Vitamins for men to support the functioning of the body. In addition to these, the formula is rich in minerals and plant extracts thatóre additionally supporting its effects.

Additional information

Vitamins for men to support the functioning of the body. In addition to these, the formula is rich in minerals and plant extracts thatóre additionally supporting its effects.

Good vitamins and minerals for men

The On Centre

4.5

Form: tablets
Daily serving: 1 tablet
Packaging: 90 tablets
Sufficient for: 90 days

See price

Product description

Vitamins for men to supplement deficiencies and support overall body function. The formula contains a set of as many as 24 vitamins and mineralsós, but no plant extractsós (like the competition).

Pros and cons

Vitamins for men to supplement deficiencies and support overall body function. The formula contains a set of as many as 24 vitamins and mineralsós, but no plant extractsós (like the competition).

Additional information

Vitamins for men to supplement deficiencies and support overall body function. The formula contains a set of as many as 24 vitamins and mineralsós, but no plant extractsós (like the competition).

Vitamins for men for testosterone

DOPPELHERZ Aktiv A-Z For Him

4.2

Form: tablets
Daily serving:1 tablet per day
Packaging: 30 tablets
Sufficient for: 30 days

See price

Product description

A set of vitamins and mineralsós for men whoóre in need of support. The formula supports the muscle system and has a positive effect on blood testosterone levels.

Pros and cons

A set of vitamins and mineralsós for men whoóre in need of support. The formula supports the muscle system and has a positive effect on blood testosterone levels.

Additional information

A set of vitamins and mineralsós for men whoóre in need of support. The formula supports the muscle system and has a positive effect on blood testosterone levels.

Vitamins for men over 60

NOW FOODS - ADAM

4.6

Form: capsules
Daily serving: 1 capsule per day
Packaging: 120 capsules
Sufficient for: 120 days

See price

Product description

The most powerful vitamins and minerals for men in the – formula lasts for up to 120 days of supplementation. The Now Foods supplement supports immunity, metabolism, as well as libido.

Pros and cons

The most powerful vitamins and minerals for men in the – formula lasts for up to 120 days of supplementation. The Now Foods supplement supports immunity, metabolism, as well as libido.

Additional information

The most powerful vitamins and minerals for men in the – formula lasts for up to 120 days of supplementation. The Now Foods supplement supports immunity, metabolism, as well as libido.

Libido vitamins for men

Vitamins for men Aliness - Vitamin Premium Complex

4.6

Form: tablets
Daily serving: 2 tablets
Packaging: 120 tablets
Sufficient for: 60 days

See price

Product description

Effective vitamin and mineralów set for men. The formula protects the body against oxidative stress, supports the immune system and may have a positive effect on fertility.

Pros and cons

Effective vitamin and mineralów set for men. The formula protects the body against oxidative stress, supports the immune system and may have a positive effect on fertility.

Additional information

Effective vitamin and mineralów set for men. The formula protects the body against oxidative stress, supports the immune system and may have a positive effect on fertility.

Are there vitamins for men in the form of a medicine?

No. All preparations that are advertised as vitamins for men are dietary supplements. However, you will find other products, such as vitamins A plus E in medicine form, which can also support the functioning of the male body.

Men's vitamins for men?

See also:

Best supplements for hair loss

What vitamins and minerals for men?

The most important vitamins for men are those that provide energy. These primarily include the B vitamins (especially vitamin B12) and vitamins D, A, C and E. If you are over fifty, it is worth considering also taking vitamin K.

On the other hand, the most valuable minerals for men are iron, magnesium and copper. Also consider plant extracts (e.g. ginseng) in your supplementation.

Vitamins and minerals for men for fatigue

The best vitamins and minerals for hard-working men are B vitamins and vitamin C. These fat-soluble compounds support energy, the nervous system and reduce oxidative stress. In contrast, the best minerals for hard-working men are iron, magnesium, zinc and potassium.

What vitamins and minerals for men for energy?

B vitamins. They support energy production by converting ingested carbohydrates, fats and proteins into ATP (the body's universal energy carrier). In addition, they have a positive effect on the health of the nervous and endocrine systems. The B group (especially B7) are also good hair vitamins for menand.
Vitamin C. Acts as an antioxidant that protects cells from damage. It also supports the immune system, preventing infections that can lead to fatigueand.
Vitamin D. Supports healthy muscle, cardiovascular and nervous system function. Vitamin D deficiency can lead to muscle weakness, pain and fatigueand.
Iron. It is crucial for the production of haemoglobin, which transports oxygen to cells in the body. Iron deficiency can lead to anemia, which manifests as fatigue and weaknessand.
Magnesium. It supports muscle regeneration processes and also helps the nervous system to function properly. Magnesium is also involved in the body's energy productionand.
Zinc. Significantly influences the endocrine system, maintaining healthy testosterone levels, as well as the immune system. All of which helps to keep the body healthy and energeticand.
Potassium. Maintains the balance of electrolytes, which affects the proper functioning of muscles, including heart function. Potassium deficiency can lead to feelings of weakness or fatigueand.
Calcium. Improves sleep quality by affecting the sleep-wake cycle. Since good sleep hygiene is essential for recovery, maintaining adequate levels of calcium can counteract fatigueand.

Body-strengthening vitamins for men in supplement form are not enough. Also remember a healthy diet, exercise and regular blood tests.

Fertility vitamins and minerals for men

Vitamins and minerals for men trying to have a baby are important for the positive outcome of these efforts. Deficiencies of valuable nutrients negatively affect libido and semen quality.

What are the most important vitamins and minerals for men to improve semen qualityand?

Vitamin C,
vitamin E,
vitamin D,
zinc,
selen,
magnesium,
calcium,
coenzyme Q10,

Incorporating these vitamins and minerals into your diet can support your fertility, improving sperm quality and reproductive function.

Vitamins and minerals for men for muscle mass

Building muscle mass without the right nutrients is like building a house without bricks or blocks. It's seemingly doable, but difficult.

Building muscle mass without the right nutrients is like building a house without bricks or blocks.

The best vitamins and minerals for men for muscle mass are:

vitamin D,
vitamin B6,
vitamin B12,
vitamin C,
vitamin B6,
vitamin B6,
vitamin B12,
vitamin C
vitamin A,
vitamin E,
calcium,
magnesium,
zinc,
potassium,
iron,
potassium,

Vitamins and minerals for men for endurance

Physical endurance is essential for many occupations, so take care with your intake of these vitamins and minerals:

vitamin B12,
vitamin C,
vitamin E,
magnesium,
potassium,
iron,

Vitamins and minerals for men for focus

If you are having problems focusing and concentrating, it is very possible that you are lacking these nutrients:

vitamin B6,
vitamin B9 (folic acid),
vitamin B12,
vitamin C,
vitamin D,
vitamin E,
magnesium,
zinc,
iron,
selen,
iodine,

Vitamins and minerals for men for sleep

Lack of healthy sleep negatively affects the body, affecting libido, fatigue and concentration. Consume these vitamins and minerals to support sleep:

vitamin B6,
vitamin D,
magnesium,
calcium,
zinc,
potassium,
melatonin.

ADEK vitamins, ZMA/ZMB or D3K2 - which is best for men?

Choosing between ADEK vitamins, ZMA/ZMB and D3 K2 depends on your individual needs, as well as your health and nutritional goals. Here's a quick reminder for each vitamin/mineral combination:

ADEK are fat-soluble vitamins:

Vitamin A - is important for vision, cell growth, immune system function, reproduction and bone growth.
Vitamin A - is important for vision, cell growth, immune system function, reproduction and bone growth.
Vitamin D - supports calcium absorption, bone and muscle health and the immune system.
Vitamin D - supports calcium absorption, bone and muscle health and the immune system.
Vitamin E - acts as an antioxidant, protecting cells from free radical damage.
Vitamin K - is crucial for blood clotting and bone health.

ZMA/ZMB are minerals:

Zinc - has a key function in protein absorption, enzymes, DNA synthesis and sex hormones.

Magnesium - has a key function in protein absorption, enzymes, DNA synthesis and sex hormones.

Magnesium - helps to relax muscles, create energy and counteract muscle spasms.
Vitamin B6 - supports protein metabolism and is needed for muscle development.
Vitamin B12 - crucial for energy production.

D3 K2 is a combination of vitamins:

Vitamin D3 (cholecalciferol) - helps with the absorption of calcium and phosphorus and the maintenance of healthy bones and muscles.
Vitamin K2 - supports healthy blood clotting and contributes to the maintenance of healthy bones and teeth.

Each of these vitamin/mineral combinations has its own benefits. The choice depends on your individual needs, lifestyle, diet and health goals. If in doubt, consult your doctor or nutritionist, who can help you determine which vitamins and minerals are right for you.

What vitamins and minerals support testosterone concentrations?

Testosterone (or the popular 'father-in-law') is the main male hormone responsible for developing characteristics such as muscle growth, bone density and maintaining sex drive. Therefore, it is useful to know the vitamins and minerals that help maintain optimal testosterone levels:

Vitamin D. Vitamin D plays an important role in testosterone synthesis. Its deficiency in the body can lead to lower testosterone concentrations.
Vitamin D is an important component of testosterone synthesis.
Vitamin C. Vitamin C is a powerful antioxidant that can help reduce free radicals that lower testosterone concentrations in the body.

Vitamin B6. Vitamin B6 is essential for maintaining optimal hormonal function and may support testosterone production.
Vitamin E. Vitamin E is also a powerful antioxidant and may help maintain healthy testosterone levels.
Magnesium. Magnesium is a mineral important for testosterone production and may support men's hormonal balance.

Magnesium is a mineral important for testosterone production and may support men's hormonal balance.

Zinc. Zinc is another key mineral that plays an important role in testosterone production and prostate gland function.
Selenium. Selenium is a mineral that helps maintain healthy testosterone levels and also supports the immune system.

Who should take vitamins for men?

Men's vitamins will allow you to supplement the deficiency of these nutrients. The pharmacist also recommends that people with malabsorption (of vitamins or minerals) take these supplements. Additionally, if you feel that your diet is lacking in nutrients, then vitamins for men can supplement them.

Keep in mind that it is not advisable to take vitamins blindly and just in case. Before supplementation, it is a good idea to check the concentration of vitamins in the body and analyse the diet to find its weak links.

What are the symptoms of vitamin deficiency?

. .

Vitamin	Symptoms of deficiencyand
B vitamins .	Fatigue Dizziness . Decreased mood Irritability Hair loss .
Vitamin C	Weakened immunity . Rough skin . Slower wound healing . Weakened bones . Joint pain .
Vitamin A .	Dry eyes . Dry skin . Respiratory tract infections . Slower wound healing Dry skin Dry skin Acne. Acne .
Vitamin D	Recurring infections . Bone pain . Weakness . Mood depressions Decreased mood . Sleeping problems .
Vitamin E	Bone weakness . Difficulty concentrating . Deterioration of vision . Problems with coordination Deficulties with the immune system . Weakening of the immune system .
Vitamin K	Prolonged wound healing time . Decreased immunity . Disorders of the intestines Frequent diarrhoea . Frequent diarrhea . Corrhoea .

Daily vitamin requirements for men

An excess of vitamins is as dangerous as a deficiency. It is therefore crucial to adhere to the correct dosage. Below you will find the daily requirement for each vitamin. Remember that this includes both nutrients taken with supplements and diet.

Water-soluble vitaminsand:

Vitamin C: 90 mg
Vitamin B1: 1.3 mg
Vitamin B2: 1.3 mg
Vitamin B3: 16 mg
Vitamin B5: 5 mg
Vitamin B6: 1.3 mg
Vitamin B7: 30 mcg
Vitamin B9: 400 mcg
Vitamin B12: 2.4 mcg

Fat-soluble vitaminsand:

Vitamin A: 900 mcg
Vitamin D: 15 mcg
Vitamin E: 10 mg
Vitamin K: 65 mcg

How to supplement vitamins with diet?

Dietary supplements can support your body, but they can never replace a healthy diet. Therefore, it is crucial to consume foods rich in these compounds.

Vitamin	Resources in the dietand
B vitamins	Livers (beef, pork, veal) . Egg . Fish (salmon, tuna, mackerel) . Nuts Sugar (milk, yoghurt, kefir) .
Vitamin C	Cacadamia plum Acerola Wild rose Yellow pepper Kale . Kale
Vitamin A .	Cod liver oil . Beef liver . Sweet potatoes . Carrots Kale
Vitamin D3	Salmon Yolk . Beef liver . Milk Cheeses: yellow, blue cheese, ripened cheese Cheeses: yellow, blue cheese, ripened cheese .
Vitamin E	Wheat germ oil Wheat germ oil Almonds Hazelnuts . Abalone Peanuts .
Vitamin K	Dried basil . Cooked mustard . Chives . Soy oil . Green lettuce .

Are multi-vitamin and multi-mineral supplements effective?

All vitamins for men on the market are a combination of multiple vitamins and minerals, or so-called multivitamins. While these formulations can be beneficial, be aware of factors that may affect the performance and effectiveness of individual ingredients:

Absorption and ingredient interactions. Some vitamins and minerals may inhibit or support each other in the absorption process. For example, vitamin C increases iron absorption. But zinc and selenium negatively affect each other's absorption.
Dosage and ingredient ratios. The correct dosage and ratios of ingredients in supplements are crucial to their effectiveness. Too much of one ingredient can affect the absorption of others, which will ultimately affect the health benefits of supplementation. Not to mention that if there is not enough of something, it can simply be too little.
Chemical form. The ingredients in multivitamin and multi-mineral supplements come in different chemical forms, which differ in their degree of bioavailability (assimilability). It is therefore important to choose a supplement with well-absorbed forms of the nutrients.
Quality and reputation of the manufacturer. The overall effectiveness of a supplement also depends on the quality of the raw materials used by the manufacturer and the manufacturing processes. It is important to choose a formulation from a reputable company that supplies products with the appropriate quality certificates.

If you want to maximise the benefits of multivitamin and multi-mineral supplementation, consult your doctor or nutritionist. A specialist will help you choose the right supplement for your body's individual needs, taking into account the dosage, proportions and forms of the ingredients.

See also:

Summary

In summary

The best vitamins for men are Solgar Male Multiple, Biovital Complex ON and Family Health FullVita On.
Effective vitamins and minerals for fatigue for men are B vitamins, vitamin C and D, as well as iron, magnesium, zinc, potassium and calcium.
The most beneficial vitamins and minerals for fertility are: vitamin C, E, D, B vitamins and selenium, zinc, magnesium, calcium and coenzyme Q10.
The main indication for taking vitamins for men is deficiency symptoms such as fatigue, dizziness, lowered mood or weakness in general.
In addition to dietary supplements, make sure you also consume vitamin-rich foods - e.g. liver, vegetables, fruit and fish.

FAQ

Which vitamins for men for fatigue?

To combat fatigue, take the following vitamins and minerals:

Vitamin B12 - works with folic acid to support energy production.
Iron - is important for efficient oxygen transport to cells.
Magnesium - helps reduce overall body fatigue.
Vitamin D3 - affects energy levels in the body.
Coenzyme Q10 - is responsible for energy production in cells.

Stake a balanced diet and supplements to make up for greater deficiencies.

What vitamins and minerals for potency?

To improve potency, supplement your diet with:

Vitamin D - supports testosterone production.
Vitamin B6 - regulates hormone levels.
Magnesium - affects hormone production.
Zinc - affects sperm quality.

Enjoy a balanced diet rich in these ingredients to improve potency and maintain sexual health.

Is it possible to take vitamins every day?

Take vitamins daily, but stay in moderation and control your dosage. Choose multi-ingredient supplements that will meet the need for most vitamins and minerals.

Take care of your dietary vitamin intake too. Good sources of these include vegetables, fruit, nuts and seeds. Eat citrus for vitamin C, nuts for vitamin E, and eggs for vitamin D.

What to eat at night to sleep well

Consume meals rich in tryptophan, fibre and magnesium. Choose foods like a whole-grain turkey sandwich, banana, almonds, walnuts or natural yoghurt. Prepare a warming tea of lemon balm, hops or St. John's wort. Include ingredients in your diet that strengthen the nervous system, such as oatmeal or rice products.

Avoid spicy foods, caffeine and alcohol. These support relaxation, hormone balance and the nervous system, which improves sleep comfort.

Remaintain a good night's sleep.

Which vitamins not to take at night

Avoid B vitamins, especially vitamin B6 and vitamin B12 and vitamin D overnight. B vitamins can increase energy levels, which can make it difficult to fall asleep. For example, B6 is involved in the synthesis of neurotransmitters, affecting the timing of REM sleep, and B12 can affect diurnal rhythms. Vitamin D, on the other hand, can disrupt melatonin concentrations in the body.

What stimulates better than coffee?

For a boost to the body, try drinking matcha, a potent variety of green tea. It contains a natural caffeinated ingredient called theine. It has a less aggressive effect on the nervous system than popular coffee.

Some aspiring biohackers appreciate coffee with mushrooms (mushroom coffee) such as cordyceps (so no, this is not about magic mushrooms that will take you on a ten-hour journey). Anecdotally, some users report that such mushroom coffee has a stronger effect on them than coffee. Worth testing!

Another solution is short but intense physical activity, such as 10 minutes of running - it increases blood flow through the brain, which improves concentration, memory and performance.

What to eat when doing strenuous physical activity

When doing hard physical work, eat everything: protein, carbohydrates and fats. Include eggs, lean meat, dairy products, nuts in your diet. Consume complex carbohydrates such as brown rice, whole-grain bread and oatmeal. Supplement with unsaturated fats by choosing avocados, olive oil and fish rich in omega-3 fatty acids.

Stake on vegetables and fruit to provide your body with vitamins and minerals. Allow a 2-3 hour interval between your last meal and exercise.

Stand for a good balance.

Sources

See all

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Aljaser, F., Tabassum, H., Fatima, S., Abudawood, M., & Banu, N. (2021). Effect of trace elements on the seminal oxidative status and correlation to sperm motility in infertile Saudi males. Saudi Journal of Biological Sciences, 28(8), 4455-4460. https://doi.org/10.1016/j.sjbs.2021.04.042

Biotin Deficiency-An overview | ScienceDirect Topics. (n.d.). Retrieved 17 March 2023, from https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/biotin-deficiency

Boitani, C., & Puglisi, R. (2008). Selenium, a Key Element in Spermatogenesis and Male Fertility. IN C. Y. Cheng (Ed.), Molecular Mechanisms in Spermatogenesis (pp. 65-73). Springer. https://doi.org/10.1007/978-0-387-09597-4_4

Coenzyme Q10, oxidative stress markers, and sperm DNA damage in men with idiopathic oligoasthenoteratospermia. (n.d.). Retrieved 2 May 2023, from https://ecerm.org/journal/view.php?doi=10.5653/cerm.2020.04084

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Domoslawska, A., Zdunczyk, S., Franczyk, M., Kankofer, M., & Janowski, T. (2018). Selenium and vitamin E supplementation enhances the antioxidant status of spermatozoa and improves semen quality with lowered fertility. Andrology, 50(6), e13023. https://doi.org/10.1111/and.13023

Favier, A. E. (1992). The role of zinc in reproduction. Biological Trace Element Research, 32(1), 363-382. https://doi.org/10.1007/BF02784623

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