Decreased libido is often associated with psychological problems: depression, fatigue, stress. This sometimes indicates not only problems in a couple, but also serious diseases. Today we will tell you about vitamins for potency, 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 hours often cut off all sexual desires of men. In these cases, we observe that sexual desire returns during the rest periods: weekends, holidays.
Male libido is also often affected by stress, regardless of its origin. The economic situation, family problems, health problems can cause a temporary decrease in sexual desire.
Sometimes the libido depends on family relationships. The constant presence of a child, the regular refusals of a partner, can scald a person, make him doubt his masculinity.
The solution to libido problems is often in dialogue: within a couple, in the family, with a doctor or a psychologist. Identifying the source of anxiety helps resolve libido problems.
Medical causes of decreased male libido
Sometimes there is no psychological explanation. Keep in mind that a decline in male libido can also be caused by:
- drugs: antidepressants, anticancer 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 low libido bothers you, if it negatively affects your daily life, consult your doctor.
Note. Some men take medications that have a libido-lowering side effect. They usually want to stop treatment to restore normal sex life. It is not necessary to do this! It is better to first cure the problem due to which the medicine was 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 men, in particular it is a male vitamin for impotence. It is important for the formation of sperm inside the testicle. It comes in two forms: retinol, derived from animal sources, and provitamin A, or beta-carotene, derived from fruit and vegetables.
- Recommended dose for adult males: 900 mcg / day.
- Found in the liver of poultry (10, 000 mcg per 100 g), oily fish and whole dairy products, especially butter. Beta-carotene, the plant version of vitamin A, is found in orange fruits and vegetables: sweet potatoes, squash, and carrots.
Vitamins of group B
B vitamins are a large group of vitamins essential for many vital functions of the human body.
B3, or niacin, in particular, is used by the body to synthesize sex hormones. Therefore, a B3 deficiency can lead to a decrease in the desire hormone testosterone. It is found in yeast, wild rice, bran and almonds. The synthesis also requires tryptophan, which is found in animal products, 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, hormones that regulate mood and libido. B5 and B6 are found in yeast, calf liver, sunflower seeds, mushrooms, soybeans, oatmeal, buckwheat, lentils, and more.
B9 is known as folic acid. This vitamin, as shown in a 2014 study, plays a vital role in nitric oxide metabolism.
The functional state of the penis (flaccid or erect) is regulated by the tone of the smooth muscles. Nitric oxide is the agent responsible for relaxing smooth muscle and blood vessels, allowing blood to circulate freely in the muscles. It also reduces the oxidative stress created by free radicals, which improves erectile dysfunction. You can get this vitamin through supplements and certain foods like spinach, lentils, lettuce, avocado, and broccoli.
B12 is essential for the functioning of the nervous system involved in sexual arousal. Additionally, a vitamin B12 deficiency causes anemia and increased fatigue, while a vitamin B12 supplement stimulates stamina and restores energy. B12 is found in shellfish, fish, liver, eggs, meat and dairy products.
C vitamin
This water-soluble vitamin, also called ascorbic acid, is essential for improving the metabolism of the human body.
Among other things, it stimulates the immune system and the absorption of iron from food, thus promoting the production of red blood cells, which helps to increase 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 through food and therefore require supplementation.
- Recommended dose for adult men: 500 mg / day.
- It is found mainly in large quantities in kiwifruit (71 mg), citrus fruits (lemons, oranges, grapefruits, mandarins, etc. ), pepper, strawberries, broccoli, melon.
Vitamin D
Vitamin D is essential for fighting winter blues and helps prevent many types of cancer. It also helps with libido problems. According to several studies, the levels of testosterone in the body are related to the levels of vitamin D. This is why it is called the vitamin of desire. It also promotes sperm mobility. Therefore, vitamin D is the king among the vitamins for male potency.
Vitamin D is synthesized by the body during the summer months, provided a person spends enough time in the sun. If you can't afford it, you need to take special supplements.
- Recommended dose for adult men: 10, 000 IU / 15 kg.
- It is found mainly in fish oil and egg yolk.
Vitamin E
This fat-soluble (oil-soluble) substance was discovered in wheat germ in 1922. It is an essential antioxidant that protects the human body's lipids, especially the cell membrane, from oxidation due to attack by free radicals. It is essential for human reproductive function. Vitamin E also maintains the health of the cardiovascular organs, which is necessary for the quality of the penis erection.
It is in the form of various isomers (alpha-tocopherol, gamma-tocopherol and tocotrienols). Tocotrienols have the best antioxidant and anticancer effects.
- Recommended dose for adult males: 15 mg / day.
- In large doses, it is found in the following foods: wheat germ (21 mg / 1 tablespoon), almonds, sunflower seeds, pine nuts, Brazil nuts, dried tomatoes, sardines, avocados.
vitamin K
Vitamin K, which is a clotting vitamin, will be able to stimulate testosterone production in a dose-dependent manner. In the K2 form, this would be more effective. Be careful if you are taking blood thinning medications, you shouldn't take vitamin K.
- Recommended dose for adult males: 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.
Football
Calcium, along with folate, vitamins E and C, may be therapeutic for erectile dysfunction (ED), according to a study from December 2010. Scientists have found that all of these nutrients have a positive effect on several vascular factors and thus improve erectile dysfunction. Research also suggests that this combination of vitamins and minerals may help conventional erectile dysfunction medications work more effectively.
Zinc
It is another mineral that has been prescribed for a wide range of health problems, including increased sperm production and increased fertility in men. Doctors also offer zinc-rich foods such as beef, oysters, dark chocolate, chicken, beans, etc. For people with 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 the body's wonder mineral as it is involved in over 300 processes in the body, from sex hormones to neurotransmitters.
Selenium
For men, selenium is important for potency, as it aids in sperm production and supports mobility. About 50% of the selenium in the human body is found in the testes and seminal ducts. Doctors say that whenever ejaculation occurs, selenium is lost. Therefore, it is necessary to eat selenium-rich foods and take supplements.
Daily fare
| Substance | Daily dose | Maximum dose | The best sources of food |
| 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 old: 600 IU osteopenia or osteoporosis: 1000 IU |
1000 IU | Fortified milk, blue fish |
| Vitamin E | 22 IU | 200 IU | Wheat germ, vegetable oils, nuts |
| vitamin K | 120 mcg | Green leafy vegetables | |
| C vitamin | 90 mg Smokers: + 35 mg |
500-2000 mg | Fruits and vegetables, especially peppers and citrus fruits |
| Thiamine (Bone) | 1. 2 mg | 30-100 mg | Whole grains, brown rice, fortified foods, 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, nuts |
| 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 per week or per month if deficient | Fish, seafood, meat, soy milk and fortified rice, fermented soy products |
| Football | 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 | Used only to treat anemia caused by iron deficiency | 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 in soils rich in selenium poultry, meat, dairy products |