Low libido is often associated with psychological problems: depression, fatigue, stress. This sometimes indicates not only problems in a couple, but also about serious illnesses. Today we will tell you about vitamins for potency, which will change your sex life for the better.
Factors that affect potency: desire in the head.
Fatigue is the most common cause of decreased male libido. Professional changes, extended hours often cut off all men's sexual desires. In these cases, we observe that sexual desire returns during rest periods: weekends, holidays.
Male libido is often influenced by stress as well, regardless of its source. 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 boy, the regular rejections of a partner, can burn a person, make him doubt his masculinity.
The solution to libido problems is usually in dialogue: as a couple, as a 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 a decrease in male libido can also be due to:
- medications: antidepressants, anticancer drugs, beta-blockers, hormones, etc. ;
- diseases: diabetes mellitus, obesity, thyroid damage, etc. ;
- toxic substances: alcohol, tobacco, drugs.
Therefore, a sudden drop in sex drive can reveal an undiagnosed illness. In any case, if low libido bothers you, if it seriously affects your daily life, see your doctor.
Note. Some men take medications that have a low libido side effect. They usually want to stop their treatment to restore a normal sex life. You don't need to do this! It is better to first cure the problem for which the drug was prescribed and only then solve the problems with libido.
Vitamins
Vitamin A
Vitamin A is involved in the maintenance of the immune system and sexual functions in humans, in particular it is a male vitamin for impotence. It is important for the formation of sperm within the testicle. It comes 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-based version of vitamin A, is found in orange fruits and vegetables: sweet potatoes, squash, and carrots.
Group B vitamins
The B vitamins are a large group of vitamins that are 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 cause a decrease in testosterone, the desire hormone. 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 participates in the production of sex hormones and neurotransmitters. Like B6, it 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, beef liver, sunflower seeds, mushrooms, soybeans, oats, buckwheat, lentils, and more.
B9 is known as folic acid. This vitamin, as shown in a 2014 study, plays a critical role in nitric oxide metabolism.
The functional state of the penis (flaccid or erection) is regulated by the tone of the smooth muscle. Nitric oxide is the agent responsible for relaxing smooth muscles and blood vessels, allowing blood to circulate freely through the muscles. In addition, it reduces 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 B12 deficiency causes anemia and increased fatigue, while a B12 supplement stimulates 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 essential for improving the metabolism of the human body.
Among other things, it stimulates the immune system and the absorption of iron from food, which promotes 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.
- It is found especially in large quantities in kiwi (71 mg), citrus fruits (lemon, oranges, grapefruit, tangerines, etc. ), bell 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 correlated with the levels of vitamin D. That is why it is called the desire vitamin. It also promotes the mobility of sperm. Therefore, vitamin D is the queen among 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 have to take special 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 (oil-soluble) substance 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 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 men: 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, sun-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 K2 form, this would be more effective. Be careful if you are taking blood thinning medications, you should not take vitamin K.
- Recommended dose for adult men: 120 mcg / day.
- It is found in fermented foods and plants. The supplements are available in the form of menaquinone or MK7, the most potent bioavailable form.
Calcium
Calcium, along with folic acid, vitamins E and C, may 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 suggests that this combination of vitamins and minerals can 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 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 widely used minerals in medicines and nutritional supplements. In addition to improving bone and muscle health, it also contributes to higher testosterone levels and better mental health.
Magnesium
It is also known as the miracle mineral for the body, as it participates in more than 300 body processes, from sex hormones to neurotransmitters.
Selenium
For men, selenium is important for potency, as it helps 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 every time ejaculation occurs, selenium is lost. Therefore, you must eat selenium-rich foods and take supplements.
Daily rate
| Substance | Daily dose | Maximum dose | Better Food Sources |
| Vitamin A | 3000 UI | 3000-10000 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, blue fish |
| Vitamin E | 22 UI | 200 UI | 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. |
| 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, beans, peanut butter, nuts |
| Vitamin B6 | 1. 3-1. 7mg | 100 mg | Meat, fish, poultry, eggs, potatoes, fortified cereals, peanuts, soybeans |
| Folate | 0. 4 mg | 0. 4-1. 0mg | Green leafy vegetables, legumes, oranges, broccoli, cauliflower |
| Vitamin B12(cobalamin) | 2. 4 mcg | 1000 mcg per week or per month if deficient | Enriched fish, seafood, meat, soy milk and rice, fermented soy products |
| Calcium | 1000-1200 mg | 1000-1, 500 mg | Dairy products, fortified soy milk and rice, fish bones |
| Magnesium | 400 mg | 350 mg | Whole grains, nuts, vegetables, legumes. |
| Iron | 8 mg | Used only to treat anemia caused by iron deficiency | Meat, beans, 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 selenium-rich soils, poultry, meat, dairy |