Decreased libido is often associated with psychological problems: depression, fatigue, stress. This sometimes indicates not only problems in the couple, but also serious diseases. Today we will tell you about potency vitamins, which will change your sex life for the better.
Factors affecting potency: desire in the head
Fatigue is the most common cause of low male libido. Professional changes, extended schedule often interrupt all sexual desires of men. In these cases, we notice that sexual desire returns during the rest period: on weekends, holidays.
Male libido is often affected by stress, regardless of its origin. Economic situation, family problems, health problems can cause a temporary decrease in sexual desire.
Sometimes libido depends on family relationships. The constant presence of a child, the regular rejection of a partner, can burn a person, make him doubt his manhood.
The solution to the problem of libido is often in dialogue: within a couple, in the family, with a doctor or psychologist. Identifying the source of anxiety helps solve libido problems.
Medical causes of decreased male libido
Sometimes there is no psychological explanation. Keep in mind that the decline in male libido can also be caused by:
- drugs: antidepressants, cancer drugs, beta blockers, hormones, etc. ;
- diseases: diabetes mellitus, obesity, thyroid damage, etc. ;
- toxic substances: alcohol, tobacco, drugs.
Therefore, a sudden drop in sexual appetite can reveal an undiagnosed disease. In any case, if decreased libido bothers you, if it adversely affects your daily life, visit your doctor.
Note. Some men take medications that have side effects of decreased libido. They usually want to stop treatment to restore a normal sex life. You don't have to do this! It is better to first cure the problem for which the drug is prescribed, and only then solve the problems with libido.
Vitamins
Vitamin A
Vitamin A is involved in maintaining the immune system and sexual functions in humans, especially the male vitamin for impotence. It is important for the production of sperm inside the testicles. It comes in two forms: retinol, obtained from animal sources, and provitamin A, or beta-carotene, derived from fruits and vegetables.
- Recommended dose for adult men: 900 mcg / day.
- It is found in poultry liver (10, 000 mcg per 100 g), fatty fish and high-fat dairy products, especially butter. Beta-carotene, a plant version of vitamin A, is found in orange fruits and vegetables: sweet potatoes, pumpkins and carrots.
B vitamins
B vitamins are a large group of vitamins that are essential for many vital functions of the human body.
B3, or especially niacin, is used by the body to synthesize sex hormones. Therefore, B3 deficiency can lead to a decrease in testosterone, the hormone of desire. It is found in yeast, wild rice, bran and almonds. Synthesis also requires tryptophan, which is found in products of animal origin, meat, fish and dairy products.
B5 is involved in the production of sex hormones and neurotransmitters. Just like B6, which is also used in the production of red blood cells, serotonin and dopamine, mood-regulating hormones, as well as libido. B5 and B6 are found in yeast, veal liver, sunflower seeds, mushrooms, soy, oatmeal, buckwheat, lentils, etc.
B9 is known as folic acid. This vitamin, as shown in a 2014 study, plays a fundamental role in nitric oxide metabolism.
The functional state of the penis (flabby or erect) is regulated by smooth muscle tone. Nitric oxide is the agent responsible for relaxing smooth muscles and blood vessels, allowing blood to circulate freely in the muscles. In addition, it reduces the oxidative stress created by free radicals, which improves erectile dysfunction. You can get this vitamin through dietary supplements and certain foods such as spinach, lentils, lettuce, avocados and broccoli.
B12 is necessary for the work of the nervous system involved in sexual arousal. In addition, B12 deficiency causes anemia and increased fatigue, while B12 supplementation promotes endurance and restores energy. B12 is found in shellfish, fish, liver, eggs, meat and dairy products.
Vitamin C
This water-soluble vitamin, also called ascorbic acid, is necessary to improve the metabolism of the human body.
Among other things, it stimulates the immune system and the absorption of iron from food, thus stimulating the production of red blood cells, which helps to raise energy in the body and makes ascorbic acid a good sexual stimulant.
It is also a powerful antioxidant. Smokers consume most of the ascorbic acid consumed by food, so they need supplementation.
- Recommended dose for adult men: 500 mg / day.
- It is especially found in large quantities in kiwi (71 mg), citrus fruits (lemon, orange, grapefruit, mandarin, etc. ), pepper, strawberries, broccoli, melon.
Vitamin D
Vitamin D is key in fighting winter depression and helps prevent many types of cancer. It also helps with libido problems. According to several studies, testosterone levels in the body correlate with vitamin D levels. This is why it is called the desire vitamin. It also stimulates sperm motility. Therefore, vitamin D is the king among vitamins for male potency.
Vitamin D is synthesized in the body during the summer months, provided that the person spends enough time in the sun. If you can’t afford it, you need to take special dietary supplements.
- Recommended dose for adult men: 10, 000 IU / 15 kg.
- It is mainly found in fish oil and egg yolk.
Vitamin E
This fat-soluble substance (oil-soluble) was discovered in wheat germ in 1922. It is an essential antioxidant that protects the lipids of the human body, especially the cell membrane, from oxidation due to free radical attacks. It is necessary for the reproductive function of man. Vitamin E maintains the health of the cardiovascular organs, which is necessary for the quality of the penis erection.
It is in the form of different isomers (alpha-tocopherol, gamma-tocopherol and tocotrienols). Tocotrienols have the best antioxidant and anticancer effects.
- Recommended dose for adult men: 15 mg / day.
- In large doses, they are found in the following foods: wheat germ (21 mg / 1 tablespoon), almonds, sunflower seeds, pine nuts, Brazil nuts, sun-dried tomatoes, sardines, avocados.
Vitamin K
Vitamin K, which is a coagulation vitamin, will be able to stimulate testosterone production in a dose-dependent manner. In the form of K2, this would be most effective. Be careful if you are taking anticoagulants, you should not take vitamin K.
- Recommended dose for adult men: 120 mcg / day.
- It is found in plants and fermented foods. Supplements are available in the form of menaquinone or MK7, the most potent bioavailable form.
Calcium
According to a December 2010 study, calcium, along with folate, vitamins E and C, may be therapeutic for erectile dysfunction (ED). Scientists have found that all of these nutrients have a positive effect on several vascular factors and therefore improve erectile dysfunction. Research also suggests that this combination of vitamins and minerals may help make conventional medications used for ED work more effectively.
Zinc
It is another mineral that is prescribed for a number of health problems, including increased sperm production and increased fertility in men. Doctors also offer foods rich in zinc, such as beef, oysters, dark chocolate, chicken, beans, etc. For people with an enlarged prostate and other sexual dysfunctions.
Boron
Boron is one of the most commonly used minerals in medicines and dietary supplements. In addition to improving bone and muscle health, you also contribute to higher testosterone levels and better mental health.
Magnesium
It is also known as a mineral - a miracle for the body because it is involved in over 300 processes in the body, from sex hormones to neurotransmitters.
Selenium
For men, selenium is important for potency, because it helps in sperm production and supports mobility. Approximately 50% of selenium in the human body is found in the testes and seminal ducts. Doctors say that every time ejaculation occurs, selenium is lost. Therefore, you must eat foods rich in selenium and take supplements.
Daily rate
| Substance | Daily dose | Maximum dose | The best food sources |
| Vitamin A | 3000 IU | 3000-10. 000 IU | Orange, yellow, red and green fruits and vegetables |
| Vitamin D | 9-50 years: 200 IU 51-70 years: 400 IU >70 years: 600 IU osteopenia or osteoporosis: 1000 IU |
1000 IU | Fortified milk, fatty fish |
| Vitamin E | 22 IU | 200 IU | Wheat germ, vegetable oils, nuts |
| Vitamin K | 120 mcg | Green leafy vegetables | |
| Vitamin C | 90 mg Smokers: + 35 mg |
500-2000 mg | Fruits and vegetables, especially peppers and citrus fruits |
| Thiamine (B.one)) | 1. 2 mg | 30-100 mg | Whole grains, brown rice, fortified food, legumes, pork, oysters |
| Riboflavin (B2)) | 1. 3 mg | 30-100 mg | Dairy products, green leafy vegetables, oysters |
| Niacin (nicotinic acid) | 16 mg | 500-1000 mg | Poultry, red meat, fish, legumes, peanut butter, walnuts |
| Vitamin B6 | 1, 3-1, 7 mg | 100 mg | Meat, fish, poultry, eggs, potatoes, fortified cereals, peanuts, soy |
| Folate | 0. 4 mg | 0, 4-1, 0 mg | Green leafy vegetables, legumes, oranges, broccoli, cauliflower |
| Vitamin B12(cobalamin) | 2, 4 mcg | 1000 mcg weekly or monthly in deficiency | Fish, seafood, meat, soy milk and fortified rice, fermented soy products |
| Calcium | 1000 - 1200 mg | 1000-1, 500 mg | Dairy products, soy milk and fortified rice, fish bones |
| Magnesium | 400 mg | 350 mg | Whole grains, nuts, green vegetables, legumes |
| Iron | 8 mg | It is only used to treat iron deficiency anemia | Meat, legumes, tofu, green leafy vegetables, breakfast cereals |
| Zinc | 11 mg | 40 mg | Oysters, meat, poultry, fish |
| Selenium | 55 mcg | 100-400 mcg | Whole grains grown on soils rich in selenium poultry, meat, dairy products |