Decreased libido is often associated with psychological problems: depression, fatigue, stress. This sometimes shows not only problems in the couple, but also serious illnesses. Today we will tell you about potency vitamins that will change your sex life for the better.
Factors influencing potency: desire in the head
Fatigue is the most common cause of low male libido. Professional changes, extended schedules often interrupt all sexual desires of men. In these cases, we observe that sexual desire returns during periods of rest: 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 libido depends on family relationships. The constant presence of a child, the regular refusals of a partner can burn a man, make him doubt his manhood.
The solution to libido problems is often in dialogue: in a couple, in a family, with a doctor or psychologist. Identifying the source of anxiety helps to 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, anticancer drugs, beta-blockers, hormones, etc. ;
- diseases: diabetes, obesity, thyroid damage, etc. ;
- toxic substances: alcohol, tobacco, drugs.
Therefore, a sudden decrease in sexual appetite can reveal an undiagnosed disease. In any case, if low libido worries you, if it affects your daily life, visit your doctor.
Note. Some men take medications that have the side effect of decreased libido. They usually want to stop their 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 to solve the problems with libido.
Vitamins
Vitamin A
Vitamin A is involved in maintaining the immune system and sexual function in humans, in particular it is a male vitamin for impotence. It is important for the formation of sperm inside the testicle. It is available in two forms: retinol derived 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), 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, pumpkin 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 more specifically niacin is used by the body to synthesize sex hormones. Thus, B3 deficiency can lead to a decrease in testosterone, the hormone of desire. Found in yeast, wild rice, bran and almonds. 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 to produce red blood cells, serotonin and dopamine, mood-regulating hormones, and libido. B5 and B6 are found in yeast, beef liver, sunflower seeds, mushrooms, soy, oats, buckwheat, lentils and more.
B9 is known as folic acid. This vitamin, as shown in a 2014 study, plays a major role in nitric oxide metabolism.
The functional state of the penis (relaxed or erect) is regulated by the tone of the smooth muscles. Nitric oxide is an agent responsible for relaxing smooth muscles and blood vessels, allowing blood to circulate freely in the muscles. It also reduces oxidative stress created by free radicals, which improves erectile dysfunction. You can get this vitamin through supplements and some foods like spinach, lentils, lettuce, avocados and broccoli.
B12 is essential for the functioning of the nervous system involved in sexual arousal. In addition, B12 deficiency causes anemia and increased fatigue, while B12 supplementation stimulates endurance and restores energy. B12 is found in mussels, fish, liver, eggs, meat and dairy products.
Vitamin C
This water-soluble vitamin, also called ascorbic acid, is essential for improving metabolism in 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 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 need supplements.
- Recommended dose for adult men: 500 mg / day.
- Especially found in large quantities in kiwi (71 mg), citrus fruits (lemon, oranges, grapefruit, tangerines, etc. ), pepper, strawberries, broccoli, melon.
Vitamin D
Vitamin D is crucial in fighting winter depression and helps prevent many cancers. It also helps with libido problems. According to several studies, testosterone levels in the body correlate with vitamin D levels. That is why it is called the vitamin of desire. It also promotes sperm motility. Therefore, vitamin D is the king of vitamins for male potency.
Vitamin D is synthesized by the body during the summer months, provided that 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 substance (soluble in oil) was discovered in wheat germ in 1922. It is a major antioxidant that protects the lipids of the human body, especially the cell membrane, from oxidation due to the attack of 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 erection of the penis.
It is in the form of various isomers (alpha-tocopherol, gamma-tocopherol and tocotrienols). Tocotrienols have the best antioxidant and anti-cancer effects.
- Recommended dose for adult men: 15 mg / day.
- In large doses found in the following foods: wheat germ (21 mg / 1 tbsp), almonds, sunflower seeds, pine nuts, Brazil nuts, 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 K2 form 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. The supplements are available in the form of menaquinone or MK7, the most powerful bioavailable form.
Calcium
Calcium, along with folate, vitamins E and C, can be therapeutic for erectile dysfunction (ED), according to a December 2010 study. Scientists have found that all of these nutrients have a positive effect on several vascular factors and therefore improve erectile dysfunction. . Research also shows that this combination of vitamins and minerals can help conventional ED drugs work more effectively.
Zinc
It is another mineral that is prescribed for a wide range 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 and more. For people with enlarged prostate and other sexual dysfunctions.
Boron
Boron is one of the most commonly used minerals in medicines and 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 miraculous mineral for the body, as 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 produce sperm and promotes motility. Approximately 50% of selenium in the human body is found in the testicles and seminal ducts. Doctors say that every time ejaculation occurs, selenium is lost. Therefore, you should 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 | Enriched milk, oily 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 (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 |
| Folic acid | 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 there is a 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 anemia caused by iron deficiency | Meat, legumes, tofu, green leafy vegetables, cereals |
| Zinc | 11 mg | 40 mg | Oysters, meat, poultry, fish |
| Selenium | 55 mcg | 100-400 mcg | Whole grain crops grown in selenium-rich soils, meat, dairy products |