Decreased libido is often associated with psychological problems: depression, fatigue, stress. This sometimes indicates not only problems in the partner, but also about a serious illness. 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 low male libido. Professional changes, extended schedules often cut off all male sexual desire. In this case, we observed that sexual desire returned during rest periods: weekends, holidays.
Male libido is often also 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 scald a person, make him doubt his manhood.
The solution to libido problems is often in dialogue: in a partner, in a 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. Keep in mind that a decrease in male libido can also be caused by:
- drugs: antidepressants, anticancer drugs, beta blockers, hormones, etc. ;
- diseases: diabetes mellitus, obesity, thyroid malfunction, etc. ;
- toxic substances: alcohol, tobacco, drugs.
Therefore, a sudden decrease in sexual appetite may reveal an undiagnosed disease. In any case, if low libido bothers you, if it adversely affects your daily life, see your doctor.
Notes. Some men take medications that have the side effect of decreasing libido. They usually want to stop their medication to restore a normal sex life. You don't have to do this! It is better to first cure the problem caused by the prescribed drug, and only then solve the problem with libido.
vitamin
Vitamin A
Vitamin A is involved in the maintenance of the immune system and sexual function in humans, especially the male vitamin for impotence. It is important for the formation of sperm in the testes. It comes in two forms: retinol, which comes from animal sources, and provitamin A, or beta-carotene, which comes from fruits and vegetables.
- Recommended adult male dose: 900 mcg/day.
- Found in poultry liver (10, 000 mcg per 100 g), oily fish and whole dairy products, especially butter. Beta-carotene, a plant-based version of vitamin A, is found in orange fruits and vegetables: sweet potatoes, pumpkin, and carrots.
B group vitamins
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. Thus, B3 deficiency can lead to a decrease in testosterone, the desire 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. 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, veal 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 fundamental role in nitric oxide metabolism.
The functional state of the penis (flaccid 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 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, avocado, and broccoli.
B12 is essential for the function of the nervous system involved in sexual arousal. In addition, B12 deficiency leads to greater anemia and fatigue, while B12 supplements stimulate endurance and restore 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 increasing the metabolism of the human body.
Among other things, it stimulates the immune system and the absorption of iron from food, thereby increasing 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 require supplementation.
- The recommended dose for adult men: 500 mg/day.
- It is mainly found in large amounts in kiwi (71 mg), citrus fruits (lemon, orange, grapefruit, tangerine, etc. ), peppers, strawberries, broccoli, melons.
Vitamin D
Vitamin D is essential for fighting winter depression and helps prevent various types of cancer. It also helps with libido issues. According to some studies, testosterone levels in the body are correlated with vitamin D levels. This is why it is called the desire vitamin. It also increases sperm mobility. Therefore, vitamin D is the king among 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'll need to take special supplements.
- Recommended dosage for adult men: 10, 000 IU / 15 kg.
- Found mainly in fish oil and egg yolks.
Vitamin E
This fat-soluble (oil-soluble) substance was discovered in wheat germ in 1922. It is an important antioxidant that protects the lipids of the human body, especially cell membranes, from oxidation due to attack by free radicals. It is essential for human reproductive function. Vitamin E also maintains the health of cardiovascular organs, which are necessary for quality penile erections.
It is in the form of various isomers (alpha-tocopherol, gamma-tocopherol and tocotrienol). Tocotrienols have the best antioxidant and anti-cancer effects.
- Recommended adult male dose: 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, avocado.
Vitamin K
Vitamin K, which is a coagulation vitamin, will be able to stimulate testosterone production in a dose-dependent manner. In the K2 form, this will be the most effective. Be careful if you are taking anticoagulant drugs, you should not take vitamin K.
- Recommended adult male dose: 120 mcg/day.
- It is found in plants and fermented foods. Supplements are available as menaquinone or MK7, the most potent bioavailable forms.
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 medications used for ED work more effectively.
Zinc
It is another mineral that has been prescribed for a variety of health problems, including increased sperm production and increased fertility in men. Doctors also offer zinc rich foods like beef, oysters, dark chocolate, chicken, nuts, etc. For people with enlarged prostate and other sexual dysfunctions.
boron
Boron is one of the most common minerals used in pharmaceuticals and nutritional supplements. Apart from improving bone and muscle health, you are also contributing to higher testosterone levels and better mental health.
Magnesium
It is also known as a miracle mineral for the body because it is involved in more than 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 every time ejaculation occurs, the selenium is lost. Therefore, you need to eat selenium-rich foods and take supplements.
Daily rate
| Substance | Daily dose | Maximum dose | Best food source |
| 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, oily fish |
| Vitamin E | 22 IU | 200 IU | Wheat germ, vegetable oil, nuts |
| Vitamin K | 120 mcg | Green leafy vegetables | |
| Vitamin C | 90 mg Smoker: + 35 mg |
500-2000 mg | Fruits and vegetables, especially bell 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, nuts, peanut butter, nuts |
| B vitamins6 | 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, beans, oranges, broccoli, cauliflower |
| B vitamins12(cobalamin) | 2, 4 mcg | 1000 mcg per week or per month if deficient | Fish, seafood, meat, fortified 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, beans, leafy greens, beans |
| Iron | 8 mg | Used only to treat anemia caused by iron deficiency | Meats, 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 soil, poultry, meat, dairy products |