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.
Learn more about our editorial process
.
Learn more about our editorial process
.
Learn more about our editorial process
.
Learn more about our editorial process
.
Why you can trust us
Articles on Natu.Care are written based on scientific research, data from government websites and other reliable sources. The texts are written in cooperation with doctors, nutritionists and other health and beauty experts. Articles are reviewed before publication and during significant updates.
.Learn more about our editorial process
.Information about advertisements
Content on Natu.Care may contain links to products from the sale of which we may receive a commission. When creating content, we adhere to high editorial standards and take care to be objective about the products discussed. The presence of affiliate links is not dictated by our partners, and we select the products we review ourselves completely independently.
.Learn more about our terms and Conditions
.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:
- Vitamin A
- B vitamins
- Vitamin B1 (thiamine) .
- Vitamin B2 (riboflavin) .
- Vitamin B3 (niacin)
- Vitamin B5 (pantothenic acid)
- Vitamin B6 (pyridoxine) .
- Vitamin B7 (biotin) .
- Vitamin B9 (folic acid) .
- Vitamin B12 (cobalamin) .
- Vitamin C (ascorbic acid) .
- Vitamin D3
- Vitamin E
- Vitamin K
- Vitamin K2
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: 12.
.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:
.- OstroVit Pharma Vitamins For Men .
- Man Centre .
- Skrzypovita Men .
- Allnutrition, Men's Support Extreme .
- SOLGAR Male Multiple vitamins for men .
- Biovital Complex ON .
- Health Family FullVita 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 .
- Yango multivitamin for men .
Vitamins for men SOLGAR Male Multiple
- Form: tablets .
- Daily serving:1 tablet .
- Packaging: 60 tablets .
- Sufficient for: 60 days
Product description
Complex dietary supplement with vitamins and minerals for men. The formula is versatile – it can helpóboth with libido, fatigue and physical exhaustion.
Pros and cons
Complex dietary supplement with vitamins and minerals for men. The formula is versatile – it can helpóboth with libido, fatigue and physical exhaustion.
Additional information
Complex dietary supplement with vitamins and minerals for men. The formula is versatile – it can helpóboth with libido, fatigue and physical exhaustion.
Complex dietary supplement with vitamins and minerals for men. The formula is versatile – it can helpóboth with libido, fatigue and physical exhaustion.
{ product:69I8s38KbWPuvyhaKMzWmg }}
Family Health FullVita On
- Form: tablets .
- Daily serving: 1 tablet .
- Packaging: 30 tablets .
- Sufficient for: 30 days
Product description
Vitamins and minerals for men, with which you can supplement the need for valuable nutrients. The formula also contains ginseng extract, whichóry has a positive effect on fatigue and libido, among other things.
Pros and cons
Vitamins and minerals for men, with which you can supplement the need for valuable nutrients. The formula also contains ginseng extract, whichóry has a positive effect on fatigue and libido, among other things.
Additional information
Vitamins and minerals for men, with which you can supplement the need for valuable nutrients. The formula also contains ginseng extract, whichóry has a positive effect on fatigue and libido, among other things.
Vitamins and minerals for men, with which you can supplement the need for valuable nutrients. The formula also contains ginseng extract, whichóry has a positive effect on fatigue and libido, among other things.
{ product:9nEcQVeIzWljdsJLSi8Eu }}
{ product:297yXHxlBETwt82DmCHrN7 }}
VITOTAL Vitamins for Men
- Form: capsules .
- Daily serving: 1 capsule .
- Packaging: 30 capsules .
- Sufficient for: 30 days
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 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 men OLIMP Gold-Vit
- Form: tablets .
- Daily serving: 1 tablet daily .
- Packaging: 30 tablets .
- Sufficient for: 30 days .
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.
.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.
.The On Centre
- Form: tablets .
- Daily serving: 1 tablet .
- Packaging: 90 tablets .
- Sufficient for: 90 days
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 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).
MultiVit for men
- Form: capsules .
- Daily serving: one capsule .
- Packaging: 60 capsules .
- Sufficient for: 60 days .
Product description
Preparation with vitamins, minerals, lecithin, lutein, lycopene and plant extracts for men. The supplement supports normal testosterone levels in the blood, muscle function and reduces possible fatigue and tiredness.
Pros and cons
Preparation with vitamins, minerals, lecithin, lutein, lycopene and plant extracts for men. The supplement supports normal testosterone levels in the blood, muscle function and reduces possible fatigue and tiredness.
Additional information
Preparation with vitamins, minerals, lecithin, lutein, lycopene and plant extracts for men. The supplement supports normal testosterone levels in the blood, muscle function and reduces possible fatigue and tiredness.
Preparation with vitamins, minerals, lecithin, lutein, lycopene and plant extracts for men. The supplement supports normal testosterone levels in the blood, muscle function and reduces possible fatigue and tiredness.
NOW FOODS - ADAM
- Form: capsules .
- Daily serving: 1 capsule per day .
- Packaging: 120 capsules .
- Sufficient for: 120 days
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.
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.
Vitamins for men Aliness - Vitamin Premium Complex
- Form: tablets .
- Daily serving: 2 tablets .
- Packaging: 120 tablets .
- Sufficient for: 60 days .
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.
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.
Yango multivitamin for men
- Most important active ingredients: vitamin A, vitamin C, vitamin D3, vitamin E, vitamin B1, vitamin B2, vitamin B3, vitamin B6, vitamin B9 (folic acid), vitamin B12, vitamin B7 (biotin), vitamin B5 (pantothenic acid), vitamin K2, zinc, selenium.
- Form: liquid .
- Dose: 15 ml per day .
- Packaging: 500 ml .
Product description
Multivitamin for men with up to 26 active ingredients thatóre support the body from the inside. The product also contains minerals and even collagen, whichóry supports the hair skinóhand and nails. The liquid form makes it easy to supplement – the product has a fruity taste.
Pros and cons
Multivitamin for men with up to 26 active ingredients thatóre support the body from the inside. The product also contains minerals and even collagen, whichóry supports the hair skinóhand and nails. The liquid form makes it easy to supplement – the product has a fruity taste.
Additional information
Multivitamin for men with up to 26 active ingredients thatóre support the body from the inside. The product also contains minerals and even collagen, whichóry supports the hair skinóhand and nails. The liquid form makes it easy to supplement – the product has a fruity taste.
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:
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 - 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. .
Magnesium - has a key function in protein absorption, enzymes, DNA synthesis and sex hormones.
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 . |
|
|
Vitamin C |
|
|
Vitamin A . |
|
|
Vitamin D |
|
|
Vitamin E |
|
|
Vitamin K |
|
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 |
|
|
Vitamin C |
|
|
Vitamin A . |
|
|
Vitamin D3 |
|
|
Vitamin E |
|
|
Vitamin K |
|
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:
- Best vitamin D3
- Vitamin D3 drops
- Vitamin A+E
- Biotin for hair .
- Vitamin D - dosage .
- Vitamin D overdose
- Maximum dose of vitamin D .
- What is vitamin D
- Vitamin D3K2
- Coenzyme Q10
- Vitamin B12 deficiency
- How to take care of your health
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.
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
.Cito, G., Cocci, A., Micelli, E., Gabutti, A., Russo, G. I., Coccia, M. E., Franco, G., Serni, S., Carini, M., & Natali, A. (2020). Vitamin D and Male Fertility: An Updated Review. The World Journal of Men's Health, 38(2), 164-177. https://doi.org/10.5534/wjmh.190057
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
Costantini, A., Pala, M. I., Catalano, M. L., Notarangelo, C., & Careddu, P. (2014). High-Dose Thiamine Improves Fatigue After Stroke: A Report of Three Cases. The Journal of Alternative and Complementary Medicine, 20(9), 683-685. https://doi.org/10.1089/acm.2013.0461
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
Hammond, N., Wang, Y., Dimachkie, M. M., & Barohn, R. J. (2013). Nutritional Neuropathies. Neurologic Clinics, 31(2), 477-489. https://doi.org/10.1016/j.ncl.2013.02.002
.Huertas-González, N., Hernando-Requejo, V., Luciano-García, Z., & Cervera-Rodilla, J. L. (2015). Wernicke's Encephalopathy, Wet Beriberi, and Polyneuropathy in a Patient with Folate and Thiamine Deficiency Related to Gastric Phytobezoar. Case Reports in Neurological Medicine, 2015, e624807. https://doi.org/10.1155/2015/624807
Kerns, K., Zigo, M., & Sutovsky, P. (2018). Zinc: A Necessary Ion for Mammalian Sperm Fertilization Competency. International Journal of Molecular Sciences, 19(12), Article 12. https://doi.org/10.3390/ijms19124097
Kryukov, G. V., Castellano, S., Novoselov, S. V., Lobanov, A. V., Zehtab, O., Guigó, R., & Gladyshev, V. N. (2003). Characterization of Mammalian Selenoproteomes. Science, 300(5624), 1439-1443. https://doi.org/10.1126/science.1083516
Mahabadi, N., Bhusal, A., & Banks, S. W. (2022). Riboflavin Deficiency. In StatPearls. StatPearls Publishing. http://www.ncbi.nlm.nih.gov/books/NBK470460/
.McEldrew, E. P., Lopez, M. J., & Milstein, H. (2023). Vitamin A. In StatPearls. StatPearls Publishing. http://www.ncbi.nlm.nih.gov/books/NBK482362/
.Medina, J., & Gupta, V. (2023). Vitamin E. In StatPearls. StatPearls Publishing. http://www.ncbi.nlm.nih.gov/books/NBK557737/
Merrell, B. J., & McMurry, J. P. (2023). Folic Acid. In StatPearls. StatPearls Publishing. http://www.ncbi.nlm.nih.gov/books/NBK554487/
.Mirnamniha, M., Faroughi, F., Tahmasbpour, E., Ebrahimi, P., & Harchegani, A. B. (2019). An overview on role of some trace elements in human reproductive health, sperm function and fertilization process. Reviews on Environmental Health, 34(4), 339-348. https://doi.org/10.1515/reveh-2019-0008
Mustacich, D. J., Bruno, R. S., & Traber, M. G. (2007). Vitamin E. Vitamins and Hormones, 76, 1-21. https://doi.org/10.1016/S0083-6729(07)76001-6
Nowaczewski, S., & Kontecka, H. (2005). Effect of dietary vitamin C supplement on reproductive performance of aviary pheasants. Czech Journal of Animal Science, 50(5), 208-212. https://doi.org/10.17221/4150-CJAS
Office of Dietary Supplements-Biotin. (n.d.). Retrieved 17 March 2023, from https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/
Office of Dietary Supplements-Riboflavin. (n.d.). Retrieved 17 March 2023, from https://ods.od.nih.gov/factsheets/Riboflavin-Consumer/
Office of Dietary Supplements-Vitamin B12. (n.d.). Retrieved 17 February 2023, from https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
Pilz, S., Zittermann, A., Obeid, R., Hahn, A., Pludowski, P., Trummer, C., Lerchbaum, E., Pérez-López, F. R., Karras, S. N., & März, W. (2018). The Role of Vitamin D in Fertility and during Pregnancy and Lactation: A Review of Clinical Data. International Journal of Environmental Research and Public Health, 15(10), Article 10. https://doi.org/10.3390/ijerph15102241
Rengaraj, D., & Hong, Y. H. (2015). Effects of Dietary Vitamin E on Fertility Functions in Poultry Species. International Journal of Molecular Sciences, 16(5), Article 5. https://doi.org/10.3390/ijms16059910
Salvio, G., Cutini, M., Ciarloni, A., Giovannini, L., Perrone, M., & Balercia, G. (2021). Coenzyme Q10 and Male Infertility: A Systematic Review. Antioxidants, 10(6), Article 6. https://doi.org/10.3390/antiox10060874
Schuh, K., Cartwright, E. J., Jankevics, E., Bundschu, K., Liebermann, J., Williams, J. C., Armesilla, A. L., Emerson, M., Oceandy, D., Knobeloch, K.-P., & Neyses, L. (2004). Plasma Membrane Ca2+ ATPase 4 Is Required for Sperm Motility and Male Fertility *. Journal of Biological Chemistry, 279(27), 28220-28226. https://doi.org/10.1074/jbc.M312599200
Staff, N. P., & Windebank, A. J. (2014). Peripheral Neuropathy Due to Vitamin Deficiency, Toxins, and Medications. Continuum : Lifelong Learning in Neurology, 20(5 Peripheral Nervous System Disorders), 1293-1306. https://doi.org/10.1212/01.CON.0000455880.06675.5a
.Thornburgh, S., & Gaskins, A. J. (2022). B vitamins, polycystic ovary syndrome, and fertility. Current Opinion in Endocrinology, Diabetes and Obesity, 29(6), 554. https://doi.org/10.1097/MED.0000000000000773
Wolf, B. (1993). Biotinidase Deficiency. IN M. P. Adam, G. M. Mirzaa, R. A. Pagon, S. E. Wallace, L. J. Bean, K. W. Gripp, & A. Amemiya (Ed.), GeneReviews®. University of Washington, Seattle. http://www.ncbi.nlm.nih.gov/books/NBK1322/
Editorials
Meet the teamNatu.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.
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
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.
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.
![Vitamin B12 - where it occurs in the diet and in products [table].](https://images.ctfassets.net/3g1seohls9eu/1uihnTEEa8TyXyLcL8GEwR/408345a4e9d2b6cd35eab2f282b8992c/balanced-diet-nutrition-healthy-eating-concept-food-sources-rich-vitamin-b12-cobalamin-kitchen-table__1_.jpg)
Dec 28
Find out where vitamin B12 is found and which products will provide you with it.
Dec 28
Vitamin PP also known as niacin or vitamin B3 supports the proper functioning of the body.
![What is NMN? Effects, effects, side effects [supplements].](https://images.ctfassets.net/3g1seohls9eu/12IJi88AKo3sWpeQwudNUl/e3dddbe0b2184b311a4ef504c5f67f03/science-background-with-molecule-atom-abstract-structure-science-medical-background-3d-illustration__1_.jpg)
Nov 22
Everything you want to know about NMN: properties, effects, safety and expert opinions.