A decreased libido is often associated with psychological problems: depression, fatigue, stress. Sometimes this indicates not only problems in a couple, but also serious illnesses. Today we will tell you about vitamins for potency that will change your sex life for the better.
Factors influencing potency: Desire in the head
Fatigue is the leading cause of low male libido. Career changes, extended schedules often cut off 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 lead to a temporary decrease in sexual desire.
Sometimes the libido depends on family relationships. The constant presence of a child, regular refusals from a partner can scald a person, make them doubt their manhood.
The solution of libido problems often takes place in dialogue: within a couple, 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. Remember that a decline in male libido can also be caused by:
- Medicines: antidepressants, cancer drugs, beta blockers, hormones, etc. ;
- Diseases: diabetes mellitus, obesity, thyroid damage, etc. ;
- Toxins: alcohol, tobacco, drugs.
Therefore, a sudden decrease in sexual appetite can reveal an undiagnosed disease. If a low libido is bothering you or seriously interfering with your daily life, definitely see your doctor.
Note. Some men take drugs that have decreased libido as a side effect. Usually, they want to stop their treatment in order to restore a normal sex life. You don't have to do this! It is better to first cure the problem due to which the drug was prescribed, and only then solve 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 against impotence. It is important for sperm formation in the testicle. It comes in two forms: retinol, which is obtained from animal sources, and provitamin A, or beta-carotene, which is obtained from fruits and vegetables.
- Recommended dose for adult men: 900 mcg / day.
- Found in poultry liver (10, 000 mcg per 100 g), fatty 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, pumpkin, and carrots.
Group B vitamins
B vitamins are a large group of vitamins that are essential for many vital functions of the human body.
B3, or specifically niacin, is used by the body to synthesize sex hormones. A B3 deficiency can lead to a decrease in testosterone, the hormone of desire. It is found in yeast, wild rice, bran, and almonds. Tryptophan, which is found in animal products, meat, fish and dairy products, is also required for synthesis.
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 both 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. As shown in a study from 2014, this vitamin plays a fundamental role in nitric oxide metabolism.
The functional state of the penis (flaccid or erection) is regulated by the tone of the smooth muscles. Nitric oxide is the active ingredient responsible for relaxing smooth muscles and blood vessels so that blood can circulate freely in the muscles. In addition, it reduces oxidative stress generated 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. In addition, a B12 deficiency leads to anemia and greater 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.
It stimulates the immune system and the absorption of iron from food, among other things, which boosts 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 ingest most of the ascorbic acid ingested through food and therefore need a supplement.
- Recommended dose for adult men: 500 mg / day.
- It is mainly found in large quantities in kiwi (71 mg), citrus fruits (lemon, orange, grapefruit, tangerine, etc. ), pepper, strawberries, broccoli, melon.
Vitamin D
Vitamin D is critical to fighting winter depression and helps prevent many types of cancer. 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 also known as the vitamin of desire. It also promotes sperm motility. Therefore, vitamin D is the king of 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 cannot afford it, then you will need to take special dietary 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 lipids of the human body, especially the cell membrane, from oxidation caused by free radical attack. It is essential to human reproductive function. Vitamin E also maintains the health of the cardiovascular organs, which are necessary for the quality of penile erection.
It exists in the form of various isomers (alpha-tocopherol, gamma-tocopherol and tocotrienols). Tocotrienols have the best antioxidant and anti-cancer effects.
- Recommended male dose for adults: 15 mg / day.
- Contains in large doses 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, a coagulation vitamin, will be able to stimulate testosterone production in a dose-dependent manner. This would be most effective in K2 form. Be careful if you are taking anticoagulant drugs, you shouldn't be taking vitamin K.
- Recommended dose for adult men: 120 mcg / day.
- It is found in plants and fermented foods. Dietary supplements are available in the form of menaquinone or MK7, which is the strongest 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 beneficial effect on several vascular factors and thus improve erectile dysfunction. Research also suggests that this combination of vitamins and minerals may help conventional medications used for ED work more effectively.
zinc
It's 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, beans, etc. For people with enlarged prostates and other sexual dysfunction.
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 a miracle mineral for the body as it is involved in over 300 processes in the body, from sex hormones to neurotransmitters.
selenium
In men, selenium is important for potency as it helps with sperm production and supports mobility. About 50% of the selenium in the human body is found in the testes and spermatic ducts. Doctors say that selenium is lost with every ejaculation. Hence, you need to consume foods rich in selenium and take nutritional supplements.
Daily rate
| substance | Daily dose | Maximum dose | 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 old: 200 IU 51-70 years old: 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 oils, nuts |
| Vitamin K | 120 mcg | Leafy vegetables | |
| vitamin C | 90 mg Smoker: + 35 mg |
500-2000 mg | Fruits and vegetables, in particular peppers and citrus fruits |
| Thiamine (B.one) | 1. 2 mg | 30-100 mg | Whole grains, brown rice, fortified foods, legumes, pork, oysters |
| Riboflavin (B.2) | 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 B6th | 1. 3-1. 7 mg | 100 mg | Meat, fish, poultry, eggs, potatoes, fortified grains, peanuts, soy |
| Folate | 0. 4 mg | 0. 4-1. 0 mg | Leafy green vegetables, legumes, oranges, broccoli, cauliflower |
| vitamin B12th(Cobalamin) | 2. 4 mcg | 1000 mcg per week or per month in case of 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 | Only used 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 grain cereals from soils rich in selenium, poultry, meat, dairy products |