Decreased libido is often associated with psychological problems: depression, fatigue, stress. Sometimes this indicates not only problems in twins, but also serious illnesses. Today we will tell you about vitamins for potency, which will change your sex life for the better.
Factors affecting power: desire in the head
Fatigue is the most common cause of low male libido. Professional changes, extended schedules often cut all men’s sexual desires. In these cases, we note that sexual desire returns during periods of rest: weekends, holidays.
Stress often affects male libido, 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, regular rejection of a partner, scalding a person, can cast doubt on their masculinity.
The solution to libido problems is often in dialogue: within a couple, in a family, with a doctor or psychologist. Identifying the source of anxiety helps solve libido problems.
Medical causes of reduced male libido
Sometimes there is no psychological explanation. Keep in mind that a drop in male libido can cause:
- medications: antidepressants, antidepressants, beta blockers, hormones, etc. ;
- diseases: diabetes mellitus, obesity, thyroid damage, etc. ;
- toxic substances: alcohol, tobacco, drugs.
Thus, a sudden drop in a sexual app can reveal an undiagnosed illness. Anyway, if low libido bothers you, if it affects your daily life badly, see your doctor.
Note. Some men take medications that have a reduced libido side effect. They usually want to stop their treatment in order to restore normal sex life. You don’t have to do this! It is best to cure the problem first because the medicine was prescribed, and only to resolve issues with libido.
Vitamins
Vitamin A.
Vitamin A is involved in the maintenance of the immune system and sexual functions in humans, especially it is a male vitamin for impotence. It is important for sperm to form inside the testicle. There are two forms: retinol, which is derived from animal sources, and provitamin A, or beta-carotene, which is derived 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, in particular butter. Beta-carotene, the 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 in the human body.
The body uses B3, or niacin, in particular, to synthesize sex hormones. Thus, B3 deficiency can lead to a decrease in testosterone, the hormone of desire. It is found in yeast, wild rice, bran and almonds. It also requires the synthesis of 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 as well as libido. B5 and B6 are found in yeast, veal liver, sunflower seeds, mushrooms, soybeans, oatmeal, buckwheat, lentils, and many more.
B9 is called 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 controlled by smooth muscle tone. Nitric oxide is the agent responsible for smoothing muscles and relaxing blood vessels, allowing the blood to circulate freely in the muscles. In addition, it reduces oxidative stress that creates 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, B12 deficiency leads to increased anemia and fatigue, while B12 supplementation encourages endurance and restores energy. B12 is found in shellfish, fish, liver, eggs, meat and dairy products.
Vitamin C.
This water-soluble vitamin, also known as ascorbic acid, is essential for improving the metabolism of the human body.
Among other things, it stimulates the immune system and absorption of iron from food, thereby promoting the production of red blood cells, which helps to raise 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 a supplement.
- 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. ), pepper, strawberries, broccoli, melon.
Vitamin D.
Vitamin D is vital for 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 are correlated with vitamin D levels. That is why it is called the vitamin of desire. It also promotes sperm motility. Thus, vitamin D is the king among vitamins for male potash.
The body synthesizes vitamin D during the summer months, provided one spends a lot of time in the sun. If you can't afford it, you need to take special supplements.
- Recommended dose for adult males: 10, 000 IU / 15 kg.
- Found mainly in fish oil and egg yolk.
Vitamin E.
This fat-soluble substance (oil-soluble) was discovered in wheat germ in 1922. It is an essential antioxidant that protects human body lipids, especially the cell, 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 essential for the erection quality of the penis.
It is in the form of various isomers (alpha-tocopherol, gamma-tocopherol and thorachenolol). Tocotrienols have the best antioxidant and anti-cancer effects.
- Recommended adult male dose: 15 mg / day.
- In large doses, found in the following foods: wheat germ (tablespoon 21 mg / 1), almonds, sunflower seeds, pine nuts, nuts from Brazil, dried tomatoes, sardines, avocados.
Vitamin K.
Vitamin K, a coagulant vitamin, will be able to stimulate testosterone production in a dose-dependent manner. In K2 form, this would be very effective. Be careful if you are on antimicrobial medication, 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 powerful bioavailable form.
Calcium
Calcium, along with folate, vitamins E and C, may be therapeutic for erectile dysfunction (ED), according to a study in December 2010. Scientists have found that all of these nutrients have a positive effect on somevascular factors and thus improve erectile dysfunction. Research also suggests that this combination of vitamins and minerals may help conventional medicines used for ED work more effectively.
Sinc
It is another mineral that is prescribed for a wide range of health problems, including increased sperm production and increased fertility in men. Doctors offer foods rich in zinc such as beef, oysters, dark chocolate, chicken, beans, etc. For people with enlarged prostate and other sexual dysfunctions.
Boron
Boron is one of the most commonly used minerals in medicine and nutritional supplements. In addition to improving bone and muscle health, you contribute to higher testosterone levels and better mental health.
Magnesium
It is also called the body’s miracle mineral 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 selenium is found in the human body in the seminal tests and ducts. Doctors say that selenium is lost every time an ejaculation takes place. Therefore, you need to eat foods that are rich in selenium and take supplements.
Daily rate
| Substance | Daily dose | The maximum dose | Best food sources |
| 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: 400 IU >70 years: 600 IU osteoporosis 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 Smoking: + 35 mg |
500-2000 mg | Fruits and vegetables, especially peppers and citrus fruits |
| Thiamin (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 B.6 | 1. 3-1. 7 mg | 100 mg | Meat, fish, poultry, eggs, potatoes, fortified cereals, peanuts, soy |
| Hide | 0, 4 mg | 0. 4-1. 0 mg | Green leafy vegetables, legumes, oranges, broccoli, cauliflower |
| Vitamin B.12(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, 500 mg | Dairy products, soy milk and fortified rice, fish bones |
| Magnesium | 400 mg | 350 mg | Whole grains, nuts, greens, legumes |
| Iron | 8 mg | It is only used to treat anemia caused by iron deficiency | Meat, legumes, tofu, green leafy vegetables, breakfast cereals |
| Sinc | 11 mg | 40 mg | Oysters, meat, poultry, fish |
| Selenium | 55 mcg | 100-400 mcg | Whole grains grown in soils rich in selenium, poultry, dairy products |