Decreased libido is often associated with psychological problems: depression, fatigue, stress. This sometimes proves not only problems in a couple, but also about serious illnesses. Today we tell you about vitamins for potency that will change your sex life for the better.
Factors affecting potency: Desire in mind
Fatigue is the most common cause of low male libido. Occupational changes, extended schedules often cut off all sexual desires of men. In these cases, we notice that the sexual desire returns during the remaining periods: weekend, vacation.
Male libido is also often affected by stress, regardless of its origin. The economic situation, family problems, health problems can cause a temporary decrease in sexual desire.
Sometimes the libido depends on family relationships. The constant presence of a child, regular rejections of a partner, can burn a person, make him doubt his 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 the fear helps solve 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:
- Medications: Antidepressants, Anticancer Medications, Beta-Blockers, Hormones, etc.
- Diseases: diabetes, obesity, thyroid damage, etc.
- toxic substances: alcohol, tobacco, drugs.
Therefore, a sudden decline in sexual appetite can reveal an undiagnosed disease. In any case, if a low libido bothers you, if it affects your daily life badly, see your doctor.
Notice. Some men take medications that have a side effect of decreased libido. They usually want to stop their treatment to restore a normal sex life. You do not need to do that! It is better to first cure the problem for which the medicine is prescribed, and only then solve problems with libido.
Vitamins
Vitamin A.
Vitamin A is involved in the maintenance of the immune system and sexual function in humans, in particular it is a male vitamin for impotence. It is important for the formation of sperm in the testicle. It comes in two forms: retinol, derived from animal sources, and provitamin A, or beta-carotene, 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, especially butter. Beta-carotene, the plant version of vitamin A, is found in orange fruits and vegetables: sweet potatoes, pumpkin and carrots.
Vitamins of group B.
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, a B3 deficiency can lead to a decrease in testosterone, the hormone of desire. It is found in yeasts, wild rice, bran, and almonds. The 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 as well as 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 (flat or erection) is regulated by smooth muscle tone. Nitric oxide is the agent responsible for relaxing smooth muscles and blood vessels so that blood can circulate freely in the muscles. In addition, it reduces the oxidative stress created by free radicals, which improves ectilic dysfunction. You can get this vitamin through supplements in certain foods like spinach, lentils, lettuce, avocado and broccoli.
B12 is essential for the functioning of the nervous system involved in sexual recovery. In addition, a B12 deficiency causes anemia and greater drowsiness, while a B12 supplement stimulates endurance and restores energy. B12 is found in mussels, 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, thereby promoting 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 that is consumed through food and therefore need supplementation.
- 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. ), peppers, strawberries, broccoli, melons.
Vitamin D.
Vitamin D is critical for combating winter depression and helps prevent many cancers. It also helps with libido problems. According to various studies, the testosterone level in the body correlates with the levels of vitamin D. This is why it is called the vitamin of desire. It also promotes 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 a person spends enough time in the sun. If you can not afford it, you need to take special supplements.
- Recommended dose for adult men: 10, 000 IU / 15 kg.
- Found mainly in fish oil and egg oil.
Vitamin E.
This fat-soluble substance (soluble in oil) was discovered in the white germ in 1922. It is an essential antioxidant that protects the lipids of the human body, especially the cell membrane, against 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 quality of penis erection.
It is in the form of different isomers (alpha-tocopherol, gamma-tocopherol and tocotrienols). Tocotrienols have the best antioxidant and anti-cancer effects.
- Recommended adult male dose: 15 mg / day.
- In large doses, found in the following foods: White germ (21 mg / 1 tablespoon), almonds, sunflower seeds, pine nuts, Brazil nuts, dried tomatoes, sardines, avocados.
Vitamin K.
Vitamin K, which is a coagulation vitamin, will be able to stimulate testosterone production in a dose-dependent manner. In K2 form this would be most 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 powerful 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 these nutrients have a positive effect on various vascular factors and therefore improve erectile dysfunction. Research also suggests that this combination of vitamins and minerals can help conventional medications be used to make ED work more effectively.
Zinc
It is another mineral that is prescribed for a wide range of health problems, including increased sperm production and enhanced fertility in men. Doctors also offer zinc-rich foods such as beef, oysters, dark chocolate, chicken, beans, etc. For people with enlarged prostate and other sexual dysfunctions.
Bor
Boron is one of the most widely used minerals and medicines in dietary supplements. In addition to improving bone and muscle health, you are also contributing to higher testosterone levels and better mental health.
Magnesium
It is also known as the miracle mineral for the body because it is involved in over 300 processes in the body, from sex hormones to neurotransmitters.
Selenium
For men, selenium is important for potency because it helps in the production of sperm and supports mobility. About 50% of the selenium in the human body is found in the testicles and core ducts. Doctors say that every time ejaculation occurs, selenium is lost. Therefore, you need to eat foods rich in selenium and take supplements.
Daily rate
| Substance | Daily dose | Maximum Dose | Best food sources |
| Vitamin A. | 3000 IU an | 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 | White germ, vegetable oils, nuts |
| Vitamin K. | 120 mcg | Green leafy vegetables | |
| Vitamin C. | 90 mg an Smokers: + 35 mg |
500-2000 mg | Fruits and vegetables, especially 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, 3mg | 30-100 mg | Dairy products, green leafy vegetables, oysters |
| Niacin (nicotinic acid) | 16 mg an | 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 |
| Folate | 0. 4 mg an | 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 the shortage is | 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 of | Used only to treat anemia caused by iron deficiency | Meat, legumes, tofu, green leafy vegetables, coffee table |
| Zinc | 11 mg an | 40 mg of | Oysters, meat, poultry, fish |
| Selenium | 55 mcg | 100-400 mcg | Whole grains grown in selenium-rich ground poultry, meat, dairy products |