Hey bro. I previously published a guide to all the important hormones for men, and today I'll explain in detail the essential vitamins. What is it, where to get it and why. What are vitamins anyway and why do people need them? These are substances that the body cannot, or almost cannot, produce itself, but they are absolutely necessary for normal functioning. It is important to understand one simple thing. Vitamins won't make you Superman. It's not doping or a magic pill. But if there aren't enough of them, you start to get specific debuffs. Energy drops, immunity deteriorates, recovery and overall well-being decline. Therefore, the purpose of vitamins is not to pump you up beyond the norm, but to maintain the body in adequate working condition. When everything is okay with your vitamins, you have more energy and endurance. Your brain works faster and cleaner, you get sick less often, recover better, and grow meat more efficiently. Plus it directly affects hormones, including testosterone. Vitamin D is one of the most important elements for men. It affects immunity, bones, mood and, most importantly, testosterone levels. The main problem is that it is produced by the sun. In many countries, including Russia, this fiery ball simply doesn't produce normal amounts of vitamin D for most of the year. Therefore, vitamin D deficiency is widespread, especially in the fall and winter. According to research, more than 50% of Russians have a vitamin D deficiency, and in winter, the figures can reach 780% or higher. Even in summer, some people's levels are not always stable. The reasons are simple. You spend a lot of time indoors, there is not enough sun, and when there is sun, the angle of incidence of the rays and its intensity often do not allow the vitamin to be synthesized normally in the required volume. As a result, you experience chronic apathy, fatigue, frequent illnesses, and a feeling of lack of energy, even if you have n’t done much. But there is good news. In summer, a 15-20 minute walk during the day in shorts and a T-shirt is usually enough for the body to partially meet its needs. The rest of the year, vitamin D can be obtained from food. These include fatty fish such as mackerel, salmon or herring, eggs, liver, butter and, to a lesser extent, mushrooms. It is important to understand that the vitamin content in foods varies greatly. It is found in the highest concentration in fatty sea fish, especially wild salmon. But even with a normal diet, getting enough from food alone can be difficult. Therefore, in most cases, it makes sense to consider a supplement, especially if it is possible and there are no contraindications. Vitamin D is a basic regulator of your overall health. When you have enough of it, you have more stable energy, stronger immunity, a better mood, and a more balanced hormonal background, including testosterone. When you lack it, you often feel tired, apathetic, recover less quickly, and get sick faster. And the most unpleasant thing is that this is often perceived as the norm. Although in fact this is simply a shortage of a basic element. Magnesium is a mineral that is responsible for the nervous system, sleep, muscle relaxation, and overall stress levels. Essentially, it helps the body switch from stress and work mode to recovery mode. If you don't have enough magnesium, your body feels like it's stuck in a constant state of alertness. You sleep worse and get irritated more easily. Anxiety appears, and fatigue accumulates much faster. You can get magnesium from food. It is found in pumpkin seeds, nuts, especially almonds and cashews, buckwheat and other cereals, cocoa, green vegetables such as spinach and broccoli, as well as legumes and, to some extent, fish. But, frankly, as with vitamin D, even with a normal diet it is often difficult to fully meet the need. This is because modern foods contain fewer micronutrients than they used to. Plus, some magnesium is lost during food processing. So yes, there is a supplement here too. I understand, of course, that you will most likely read the instructions before use, but just in case, it is better to take vitamin D in the morning and magnesium in the evening. So yeah, you know. A separate important point is coffee. It does not directly burn magnesium, as is sometimes said, but it affects it indirectly. Caffeine stimulates the nervous system and increases its activity, which causes the body to use magnesium faster. Plus, it increases its excretion through the kidneys. Therefore, with regular coffee consumption, especially in large quantities, the need for magnesium may be higher. Many people who live in a stressful environment with little sleep and a lot of coffee often experience symptoms such as internal tension, difficulty falling asleep, irritability, a feeling of fatigue even after rest, and muscle tension in the body, especially in the back and neck. It's not always about being overwhelmed by life. Sometimes it is just a banal imbalance of the nervous system. To put it simply, magnesium is not about sports or supplements for the sake of fashion. This is about the body's ability to relax normally. With it, you fall asleep easier, react more calmly to stress, and recover faster. Accordingly, when there is a shortage, it is as if you are constantly changing, even if outwardly nothing critical is happening. Zinc is another key mineral for the male body. It is involved in the functioning of the immune system, tissue repair and, again, testosterone production. Essentially, without it, the male system simply does not function at a normal level. If your body is deficient in zinc, you won't feel it right away because your body tries to spread out its use. But over time, unpleasant things begin to appear, the skin gets worse, that is, rashes and inflammation appear, and the skin takes longer to recover. Libido drops, you get sick more often, recover more slowly from exercise, and overall your endurance and overall well-being deteriorate. The highest levels of zinc are found in beef, liver, seafood, especially oysters, as well as pumpkin seeds and, to some extent, eggs. But there is a nuance. It is absorbed worse from plant sources than from animal sources. Zinc is a general male foundation. With it, your hormones are more stable, your immunity is stronger, and your recovery is better. Without it, the body gradually loses resources and does not function at full capacity, even if you do not immediately notice it. B vitamins. This is not one vitamin, but a whole handful of substances. They work together and are primarily responsible for energy, the nervous system and the brain. Essentially, it's what helps your body convert food into fuel and cope with stress properly. Without B vitamins, you literally start to slow down, get tired faster, think more complexly, concentrate worse, and handle stress more easily. Gradually, there appears a feeling that the head does not work as clearly as before. The largest amount of B vitamins is found in meat, liver, eggs, fish, as well as in cereals, legumes and whole grain bread. That is, in general, they are found in fairly basic foods, but some of these vitamins are destroyed during food processing, especially during prolonged heat treatment and refining. And here's an interesting point. Vitamin B complexes are very sensitive to stress. The more nervous stress, lack of sleep and tension you have, the faster they are used up. That's why people who are constantly stressed often feel mentally tired, even if they seem to be eating normally. B vitamins are responsible for the stable functioning of the brain and nervous system. When you have enough of them, you think faster, concentrate better, and cope with stress more easily . When there is not enough, you get the feeling that you are constantly a little overloaded and your head is working at half capacity. Before I get to Omega-3, I want to say something. I enjoy making guides like this. First of all, it’s nice to share experiences. Secondly, it satisfies my creative need. But I'll be honest with you. Making videos frequently is tiring because I combine it with my main job. If you are specifically interested in the speed and quality of my videos, you can support me with a coin. Omega-3, to be honest, is not even a vitamin, but a group of fatty acids. But this does not change the fact that they are critically important for the brain, heart and overall health of the body. This is one of those elements that affects not just one process, but the system as a whole. From brain function to the body's inflammation levels. Omega-3 helps the body function cleaner. It reduces chronic inflammation, maintains normal vascular function, and improves signal exchange in the brain. Therefore, at a normal level, a person often feels more collected and stable. Omega-3 can be obtained mainly from fatty fish. All the same salmon, mackerel and sel. There are also options in the form of fish oil and, to a lesser extent, plant sources such as flaxseed oil. But honestly I don't recommend it. Plant-based omega-3 is less absorbed and effective than animal-based omega-3, so the main focus is always on fish. Most people's typical diets are severely deficient in omega-3s because they either rarely eat fish, don't eat it at all, or choose cheaper, lower-fat options. As a result, the balance of fatty acids shifts, and this can increase inflammatory processes in the body and worsen overall well-being. Omega-3 is an indicator of the quality of the entire system. When there is enough of it, the brain functions more stably, the heart and blood vessels feel better, and the level of inflammation in the body is lower. When you don't have enough, you have less concentration and less clarity. Vitamin C. This isn't just a cold vitamin, as many people think, but rather one of the key elements for restoring and protecting the body. It plays a role in the functioning of the immune system, helps us cope more quickly with stress and illness, and is also necessary for collagen production. And this is the skin, ligaments, joints and, in general, the quality of tissue in our body. If there is a deficiency, it can manifest itself not only as frequent illnesses. You will take longer to recover from training, heal minor injuries worse, and feel exhausted after exercise. Getting vitamin C is fairly easy. It is found in citrus fruits, kiwi, berries, bell peppers and greens. Many people think that the main source of vitamin C is oranges, but in fact, the same bell pepper usually contains two to three times more of it, and kiwi one and a half to two times more. Another interesting point. Vitamin C is very unstable. It is easily destroyed by heating, long-term storage and contact with air. That is, fresh food is actually more important here than just the presence of a product in the diet. Vitamin C is also actively consumed during stress, smoking and physical activity. That is, the higher the load on the body, the more of it is needed. Vitamin C is essential for the speed of recovery and the body's resistance to stress. When you have enough of it, you recover faster and cope with stress more easily. When not, any stress knocks you out even more, and recovery takes noticeably longer. Vitamin A. This vitamin is responsible for vision, skin, and immunity. It is especially important for vision in the dark and for the normal functioning of the mucous membranes. And this is, in essence, the body’s first line of defense against infections. If there is a deficiency, it may not become apparent immediately. But over time, you see worse in the dark, your eyes get tired faster, your skin becomes drier, and your immune system becomes weaker, meaning your body's defenses are weaker. You can get vitamin A from food, but there is an important nuance. It comes in two forms. The first is ready-made vitamin A, which is found in animal products: liver, eggs and dairy. The second is a provitamin, such as beta-carotene. It is found in carrots, pumpkin and other orange vegetables. Vitamin A is absorbed much better from animal products and is immediately used by the body. And from plant sources it still has to be converted. And this process works differently for different people. That is, eating a lot of carrots does not always equal getting enough vitamin A. Vitamin A, like vitamins D and E, is fat-soluble. This means that without fat it is absorbed worse. Therefore, carrots without something fatty are not the most effective option. Everything seems to be clear, but you need to know that vitamin A accumulates in the body. Unlike vitamin C, too much of it can be harmful, so you need to be careful with supplements and not overdo it. Vitamin A is the body's vision and protection. When you have enough of it, you see normally, your skin and mucous membranes are fine, and your immune system can handle the damage. When there is not enough, the defenses weaken and the body begins to work less efficiently. Vitamin E. As I already said, it is fat-soluble. This broth acts as an antioxidant in the body. Simply put, it protects cells from damage that occurs during everyday life: stress, exercise, poor ecology, or inflammation. All this creates so- called oxidative stress. To put it even more simply, vitamin E is like protection for cells, so that they don’t wear out faster than necessary. It is found in nuts, seeds, vegetable oils, especially sunflower and olive oils. But I do n’t recommend sunflower oil to anyone. it , and to a lesser extent in green vegetables. With a normal diet, vitamin E deficiency is quite rare. That is, this is not a vitamin that is subject to massive decline, like D or magnesium. If there is a deficiency, it can manifest itself as increased fatigue, muscle weakness, and overall faster depletion of the body. But in real life, most people's problems are not with E deficiency, but with other things. Since this vitamin is fat-soluble, it accumulates in the body, and if you take too many supplements, you can go overboard. It's no longer beneficial, so taking it in large doses just in case isn't the smartest idea. Vitamin E does not enhance, but protects. With it, cells are damaged less and the body can withstand stress better. When it is lacking, protection is reduced. But in reality this does not happen as often as many people think. Selenium is a trace mineral that the body requires in very small quantities, but it plays an important role in antioxidant protection, as well as immune and thyroid function. The thyroid gland is a small organ on our body, just under the code. It produces hormones that act as a speed regulator for the entire body, meaning they directly affect metabolism , energy levels, and overall well-being. Selenium helps you maintain a normal pace, so if there are problems with it , a person may feel constantly tired. Selenium is found in eggs, fish, seafood, meat, and especially Brazil nuts. In fact, Brazil nuts are so rich that just a couple of them are usually enough to meet your daily requirement. As you might have guessed, you can overdo it with selenium. It is needed in very small doses, and if you consume too much from supplements or too often from concentrated sources, you end up with an overload instead of benefit. Therefore, this is exactly the case where more does not mean better. In short, Selenium is responsible for the stable operation of the system. The thyroid gland functions smoothly, energy is in order, the body recovers faster. When you don't have enough of it, everything starts to work a little slower and less efficiently, as if you lose your normal rhythm. Vitamins are not about superpowers or speeding up the body. This is about the base, so that the body simply works as it should. Without deficits, you live at normal power, rather than working in energy saving mode. And the whole point is that most people don’t call it a lack, but just plain fatigue. They think that this is the case for everyone and that it is normal, but it is not. I highly recommend experimenting with vitamins and getting to know your own body better. Come on, brother, exercise, eat well and get enough sleep. me