Improve the health of older men who are over 40 years old? 

Remember when we said that dietary supplements could improve older men who are over 40 years old? Well, the moment has got to talk about them. It is estimated that 30% of us Spaniards take some supplements indiscriminately (multivitamins, vitamin B, Vitamin C, and vitamin D among the most consumed).

In most cases, we don’t know exactly what we need. So the prime thing you should do is discuss with your doctor to find out your real needs. In this scholarly articles, we summarize the vitamins and minerals (and even some hormones), which could help you 40.

Omega 3

It is a crucial fatty acid, which is not produced by our body, so we must incorporate it through food or supplementation. Various studies have shown that it stops cardiovascular disease, lowers bad cholesterol, increases good cholesterol, and prevents inflammation.

You can get it from nuts, vegetable oils, Brussels sprouts, spinach, lettuce, avocado, oats, flax seeds and chia, and, above all, from the consumption of bluefish (tuna, bonito, anchovy, mackerel, horse mackerel, salmon, and sardine).

It is suggested to spend between 500 and 1000 mg daily of EPA and DHA, polyunsaturated acids found in oily fish.

Calcium

It is the mineral we need to have healthy teeth and bones, proper blood clotting, muscle contraction and relaxation, hormonal secretion (including testosterone), and keeping the heart and nerves healthy and preventing osteoporosis.

It can be obtained from milk, dairy products, mineral water, broccoli, kale, and canned fish with bones (sardines).

And if you don’t want or can’t consume dairy, you may be interested in another article where we talk about getting adequate calcium levels without dairy.

The ideal is to consume 100 mg daily.

Magnesium

It is an essential mineral in man, since it participates in muscle contraction, the proper functioning of the sensitive system, offers to absorb calcium, makes the bones remain strong, and reduces fatigue.

The magnesium finds it in cocoa, wheat germ, almonds, yeast, parsley, nuts, dried beans, roasted peanuts, and sunflower seeds.

An adult man should take between 400 and 420 mg daily.

Zinc

Another essential trace element for the male body is producing hormones such as testosterone and prolactin. No to low testosterone!

Some studies even show that it would improve sexual performance, control, and the penis’ firmness at the time of ejaculation. It would guarantee the normal development of the testicles and even improve the active sperm count. Thank you, zinc!

Foods rich in zinc are dark chocolate, pork, beef and lamb, crab, oysters, brown rice, eggs, pumpkin and sesame seeds, walnuts, and peanuts. Excessive Super p Force, Fildena 100mg use and high substance abuse can increase the likelihood of developing erectile dysfunction.

The suggested daily allowance is 11 mg for adult men.

Vitamin A and Lutein

Health in older men suffers in many ways, such as vision. Both vitamins A and Lutein help reduce glaucoma and fight macular degeneration. They are also essential to maintain a fully functioning immune and reproductive system.

Eggs, milk, meat (beef and chicken), zucchini, pumpkin, carrots, spinach, kiwi, and grapes are rich in these vitamins.

The recommended is between 70 and 90 grams of vitamin A daily, and up to 60 mg of lutein.

B12 vitamin

Studies say it may have a lowering effect on homocysteine, a possible cause of cardiovascular damage. It is an outstanding antioxidant, so it protects against oxidative stress and damage caused by free radicals. Its deficit can cause cognitive problems, irreversible dementia, and depression. To take vitamin B12, it has been said!

Also, it helps regulate metabolism and gives you energy. It is present in meat, milk, eggs, cheese, whole grains, legumes, and brewer’s yeast.

It is recommended to consume 2.4 milligrams daily.

Vitamin D

Up to 40% of the population has a deficiency of this vitamin. The serious thing is that its lack can pose a risk of osteoporosis and fractures since it facilitates calcium absorption. Autoimmune diseases and infections could also occur.

To increase its presence in the body, it is necessary to sunbathe without protection every day for 10 minutes. But not doing it is the most vital hours!

It would help if you also ate oily fish, shellfish, liver, egg yolk, calcium-enriched whole or skimmed cow’s milk, mushrooms, mushrooms, and almonds.

And it is recommended to take a daily supplement of 800 international units.

Ginseng

This plant has been used for centuries in traditional Chinese medicine for its properties antioxidant and anti-inflammatory. It can increase blood circulation in the penis, protect your blood vessels against oxidative stress, and prevent muscle relaxation and erectile dysfunction.

Thank you, life, for this wonder of nature! It also improves memory and mood and fights fatigue.

The usual thing is to consume 800 mg daily.

Andean Maca

It is a tuber with stimulating and aphrodisiac properties and benefits on male fertility.

It has also been given to improve semen volume, the amount of sperm per ejaculation, and the mobility of sperm. Also, it contains high doses of iron.

Although there is no agreement on the suggested daily amount, the usual dose is around 600 mg daily. Most of the packaging is sold in this format. Do you sign up for maca?

Melatonin

These hormone levels decrease naturally after 35, leading to sleep disorders, aging, and inflammatory diseases. According to the British Society for Psychopharmacology, the treatment of insomnia should start with melatonin. It is typically used to normalize mild sleep disturbances and Jet Lag.

Categories: Health Care

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