Decreased libido is usually associated with psychological problems: depression, fatigue, stress. This sometimes indicates not only problems in the couple, but also serious illnesses. Today we're going to talk about potency-boosting vitamins that will change your sex life for the better.
Factors Affecting Potency: Craving in the Head
Fatigue is the most common cause of low 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.
Often, the male libido is also influenced 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 scald a person, make him doubt his manhood.
The solution to libido problems usually lies in dialogue: within a couple, in the family, with a doctor or psychologist. Identifying the source of anxiety helps resolve libido problems.
Medical Causes of Decreased Male Libido
Sometimes there is no psychological explanation. Remember that a drop in male libido can also be caused by:
- 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 sexual appetite can reveal an undiagnosed illness. In any case, if low libido bothers you, if it seriously affects your daily life, consult your doctor.
Observation. Some men take medications that have a libido-depleting side effect. They usually want to stop treatment to restore a normal sex life. You do not have to do this! It is better to first cure the problem for which the drug was prescribed and only then resolve the libido problems.
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 impotence vitamin. It is important for the formation of sperm inside the testis. 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 males: 900 mcg / day.
- Found in bird liver (10, 000 mcg per 100 g), oily fish and whole dairy products, especially butter. Beta-carotene, the vegetable version of vitamin A, is found in orange fruits and vegetables: sweet potatoes, squash, and carrots.
B group vitamins
B vitamins are a large group of vitamins essential for many vital functions in the human body.
B3, or niacin, in particular, is used by the body to synthesize sex hormones. Thus, a deficiency of B3 can lead to a decrease in testosterone, the craving hormone. It is 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. As well as 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, veal 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 key role in nitric oxide metabolism.
The functional state of the penis (flabby or erection) is regulated by smooth muscle tone. Nitric oxide is the agent responsible for relaxing smooth muscle 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 certain foods such as spinach, lentils, lettuce, avocados and broccoli.
B12 is essential for the functioning of the nervous system involved in sexual arousal. In addition, a B12 deficiency causes anemia and increased fatigue, while a B12 supplement boosts endurance and restores energy. B12 is found in seafood, fish, liver, eggs, meat and dairy products.
Vitamin C
This water-soluble vitamin, also called ascorbic acid, is essential for improving the human body's metabolism.
Among other things, it stimulates the immune system and the absorption of iron from food, promoting the production of red blood cells, which helps increase the body's energy and makes ascorbic acid a good sexual stimulant.
It is also a powerful antioxidant. Smokers consume most of the ascorbic acid consumed through their diet and therefore need supplementation.
- Recommended dose for adult men: 500 mg / day.
- It is especially found in large amounts in kiwi (71 mg), citrus fruits (lemon, orange, grapefruit, tangerine, etc. ), pepper, strawberry, broccoli, melon.
D vitamin
Vitamin D is essential for fighting winter depression and helps prevent many types of cancer. It also helps with libido issues. According to several studies, testosterone levels in the body correlate with vitamin D levels. That's why it's called the craving vitamin. It also promotes sperm motility. Therefore, vitamin D is the queen among vitamins for male potency.
Vitamin D is synthesized by the body during the summer months, as long as a person spends a lot of time in the sun. If you cannot afford it, you need to take special supplements.
- Recommended dose for adult men: 10, 000 IU / 15 kg.
- Mainly found in fish oil and egg yolks.
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, particularly the cell membrane, from oxidation by free radical attack. It is essential for human reproductive function. Vitamin E also maintains the health of Organs cardiovascular organs, which is necessary for quality penile erection.
It is in the form of several 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, sun-dried tomatoes, sardines, avocado.
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 anticoagulant medications, you should not take vitamin K.
- Recommended adult male dose: 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
Calcium, along with folate, 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 medications used for ED 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 meat, 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 nutritional 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 miracle 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 as it aids in sperm production and aids mobility. Approximately 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 need to eat foods rich in selenium and take supplements.
Daily
| Substance | Daily dose | maximum dose | better food sources |
| Vitamin A | 3000 IU | 3000-10. 000 IU | Orange, yellow, red and green fruits and vegetables |
| D vitamin | 9-50 years: 200 IU 51-70 years: 400 IU >70 years old: 600 IU osteopenia or osteoporosis: 1000 IU |
1000 IU | Fortified 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 (B1) | 1. 2 mg | 30-100 mg | Whole grains, brown rice, fortified foods, vegetables, pork, oysters |
| Riboflavin (Btwo) | 1. 3 mg | 30-100 mg | Dairy products, green leafy vegetables, oysters |
| Niacin (nicotinic acid) | 16mg | 500-1000 mg | Poultry, red meat, fish, vegetables, peanut butter, nuts |
| Vitamin B6 | 1, 3-1, 7 mg | 100mg | Meat, fish, poultry, eggs, potatoes, fortified cereals, peanuts, soy |
| Folate | 0. 4mg | 0. 4-1. 0 mg | Vegetables with green leaves, vegetables, 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 |
| Calcium | 1000 - 1200 mg | 1000-1. 500mg | Dairy products, soy milk and fortified rice, fish bones |
| Magnesium | 400mg | 350mg | Whole grains, nuts, green vegetables, legumes |
| Iron | 8 mg | Only used to treat anemia caused by iron deficiency. | Meat, vegetables, tofu, green leafy vegetables, breakfast cereals |
| Zinc | 11 mg | 40mg | Oysters, meat, poultry, fish |
| Selenium | 55 mcg | 100-400 mcg | Whole grains grown in soils rich in selenium, poultry, meat, dairy products |