What vitamins do older men need?
Testosterone is a major hormone found mostly in men and also in women. It is well known for its muscle building benefits, sexual power, sexual drive and male puberty. It is the most important hormone for male sexual health. It also has known benefits for bone strenght and female sexual drive. It is naturally produced in our bodies based on cholesterol and its production is affected by many factors including obesity, chronic disease, depression and poor sleep. Its bound to major protein called Sex Hormone Binding Globulin (SHBG), which its levels can affect testosterone bioavailablity in our body. SHBG allows testosterone to freely travel to different locations in our body through the blood but excess levels of SHBG can cause lowered levels of bioavailable testosterone in our bodies. Elevated SHBG levels can result from diets low in protein, leading to decreased testosterone bioactivity and deleterious effects on sexual function, fertility and bone density, as well as a higher incidence of certain cancers.
4 Ways to Naturally Lower SHBG Levels
- Eat Cruciferous Vegetables
Eating cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts, cabbage, curry kale and bok choy serves to metabolize surplus estrogen and lower SHBG.
We have long been proponents of the ‘10-a-day model’ when it comes to vegetables and fruit, with 7:3 being an ideal ratio. If you regularly achieve this objective, you’ll already be helping to keep rampant SHBG levels in check.
- Increase Protein
Countless studies (including this one) have exposed a correlation with protein intake and SHBG levels: the lower the protein intake, the higher the concentration of SHBG.
The inverse is also true – the higher the protein intake, the lower the concentration of SHBG. Make sure you’re eating protein with every meal. If you’re a meat-eater, grass-fed and organic is by far the best choice.
Short intense exercise has been shown to boost testosterone. “Short intense exercise has a proven positive effect on increasing testosterone levels and preventing its decline. That’s unlike aerobics or prolonged moderate exercise, which have shown to have negative or no effect on testosterone levels.”
Although further clinical studies are required, several vitamins & supplements have shown promise for reducing unduly high SHBG levels. These include magnesium, vitamin D, vitamin K, fish oil, zinc, calcium, boron and tongkat ali.
How much zinc should older men take?
Erectile dysfunction can have many factors and is more common in men as they age. However, testosterone is a major factor in providing a healthy erection and low testosterone levels can be related to zinc deficiency. Zinc is a trace mineral that occurs naturally on earth and can be obtained from foods. However, many men suffer from zinc deficiency and do not know its importance regarding male sexual health. Zinc deficiency is prevalent throughout the world, including the USA. Severe and moderate deficiency of zinc is associated with hypogonadism (low testosterone) in men. A study conducted by Wayne State University School of Medicine showed that zinc supplementation of marginally zinc-deficient normal elderly men for six months resulted in an increase in serum testosterone and their libido. Another study evaluated rats fed 5mg of zinc daily and showed excellent correlation with duration of erections and libido on the rats that were treated with zinc vs. placebo.
Zinc supplementation can boost both total and free testosterone levels. In a study of elite wrestlers, the men took 3 mg/kg/day of zinc for one month along with their normal diet. Levels of total and free testosterone were significantly higher after rest and exhausting exercise following zinc supplementation vs before supplementation.
Vitamin D deficiency in older men
Hardening of penile arteries has been long associated with erectile dysfunction. It is well known that plaque formation is associated with poor calcium regulation in your body and D and vitamin K have shown a strong correlation with plaque formation in arteries such as penile artery. An estimated 20 to 30 million American men suffer from erectile dysfunction (ED), a term used to signify the inability to attain or maintain erection of the penis sufficient to permit satisfactory sexual intercourse. A recent study from the University of Milan indicates that low levels of vitamin D can be a significant factor in leading men to have erectile dysfunction.
Is vitamin K good for aging men?
Vitamin K activates MGP, a protein that helps direct calcium to the desirable places (bones) and leads it away from the undesirable places (arteries). It is also thought to aid with cardiovascular health. Individuals on Warfarin should consult their physician before taking any Vitamin K products. Hence vitamin K is believed to assure that calcium that our body absorbs ends up in our teeth and bones and not in our kidneys as stones or arteries as plaques causing many issues such as erectile dysfunction.
Also aside from possible improved arterial flow with supplementation with K a study out of Japan’s Tohoku University on rats showed improved testosterone production at the level of the testis. Studies such as the above make a strong case for vitamin supplementation to improve male health and libido.
Lifestyle Changes That Help With Erectile Dysfunction
One of the most effective ways to treat erectile dysfunction is through lifestyle changes and prevention. Some of these changes and preventions include:
- Eating a healthy diet. Replacing salty, processed, or high-fat foods with more fruits and vegetables can improve cardiovascular and metabolic health.
- Get more exercise. A daily 30-minute brisk walk is enough to help boost cardiovascular strength and improve circulation.
- Quit smoking. The nicotine in tobacco constricts arteries and contributes to decreased circulation, including to the penis. Smokers are nearly twice as likely to experience erectile dysfunction as nonsmokers.
- Cut back on alcohol. One or two drinks may help you relax and improve sex drive, but too many can lead to erectile issues in the short term and in the long term.
- Natural Supplements. When it comes to natural supplements that can help improve erectile function, there are plenty to choose from.
We at Frunutta strive to make your hectic life a little easier! The entire line of Frunutta products are simply absorbed under your tongue – ‘sublingually’- bypassing the need to be swallowed or to survive the harsh environment of the gut (they also can be swallowed). Simply place Frunutta’s vitamins or minerals under your tongue and let it absorb directly into your bloodstream. Frunutta vitamins are also created without additives, preservatives, colorings, and other impurities so we at Frunutta feel you are taking the best vitamins possible and NOTHING MORE!
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
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