Decreased libido is often associated with psychological problems: depression, fatigue, stress. This sometimes indicates not only problems in the couple, but also serious illnesses. Today we will tell you about the potency of vitamins that will change your sex life for the better.
Factors affecting potency: desire in the head
Fatigue is the most common cause of low libido in men. Professional changes, extended schedules often interrupt all men's sexual desires. In these cases, we observe that sexual desire returns during rest periods: on weekends, on holidays.
Male libido is often also affected 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 refusal of a partner can scald a man, make him doubt his manhood.
The solution to libido problems is often in dialogue: as a couple, in the family, with a doctor or a psychologist. Identifying the source of an alarm helps solve libido problems.
Medical causes of decreased libido in men
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, obesity, thyroid damage, 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, visit your doctor.
Note. Some men take medicines that have a side effect of decreasing libido. Usually they want to stop treatment to restore a normal sex life. You don't have to do that! It is better to cure the problem for which the medicine was prescribed first and only then to solve the problem with libido.
Vitamins
Vitamin A
Vitamin A is involved in the maintenance of the human immune system and sexual function, especially it is a vitamin for male impotence. This is important for sperm production in the testicles. It comes in two forms: retinol from animal origin and provitamin A or beta-carotene from fruit and vegetables.
- The recommended dose for adult men: 900 mcg per day.
- Found in poultry liver (10, 000 mcg per 100 g), fatty fish and whole dairy products, especially butter. Beta-carotene, a plant-derived version of vitamin A, is found in orange fruits and vegetables: sweet potatoes, pumpkins and carrots.
B vitamins
B vitamins are a large group of vitamins that are essential for many vital functions of the human body.
B3 or especially niacin is used by the body for the synthesis of sex hormones. Thus, B3 deficiency can lead to a decrease in testosterone, a hormone of desire. It is found in yeast, 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. Like B6, it is also used in the production of red blood cells, serotonin and dopamine, a hormone that regulates mood, as well as libido. B5 and B6 are yeast, veal liver, sunflower seeds, mushrooms, soybeans, oatmeal, buckwheat, lentils, etc. c.
B9 is known as folic acid. This vitamin, as shown in a 2014 study, plays an important role in nitric oxide metabolism.
The functional state of the penis (sagging or erection) is regulated by smooth muscle tone. Nitric oxide is a means of relaxing smooth muscles and blood vessels, allowing blood to circulate freely in the muscles. In addition, it reduces oxidative stress caused by free radicals, which improves erectile dysfunction. This vitamin can be obtained through dietary supplements and some foods such as spinach, lentils, lettuce, avocados and broccoli.
B12 is essential for the functioning of the sexual arousal nervous system. In addition, B12 deficiency causes anemia and increased fatigue, while B12 supplementation stimulates endurance and restores energy. B12 is found in crustaceans, 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, thus promoting the formation 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 in food and therefore need a dietary supplement.
- Recommended dose for adult men: 500 mg daily.
- It is found in particularly large quantities in kiwis (71 mg), citrus fruits (lemon, oranges, grapefruit, mandarins, etc. ), pepper, strawberries, broccoli, melons.
Vitamin D
Vitamin D is crucial in 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 called a vitamin of desire. It also promotes sperm mobility. That's why vitamin D is king among male potency vitamins.
Vitamin D is synthesized by the body during the summer months, provided that the person spends enough time in the sun. If you can't 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 yolks.
Vitamin E
This fat-soluble substance (oil-soluble) was discovered in wheat germ in 1922. It is an essential antioxidant that protects the human body's lipids, especially cell membranes, from attack by free radicals. It is essential for human reproductive function. Vitamin E also maintains the cardiovascular health necessary for the quality of a penile erection.
It is in the form of different isomers (alpha-tocopherol, gamma-tocopherol and tocotrienol). Tocotrienols have the best antioxidant and anti-cancer effects.
- The recommended dose for adult men: 15 mg per day.
- In large doses found in the following foods: wheat germ (21 mg / 1 tbsp), 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. In the form of K2, this would be most effective. Be careful not to take vitamin K if you are taking anticoagulants.
- The recommended dose for adult men: 120 mcg per day.
- It is found in plants and fermented foods. Supplements are available in the form of menaquinone or MK7, which is the most potent bioavailable form.
Calcium
According to a December 2010 study, calcium, along with folate, vitamins E and C, may be therapeutic in erectile dysfunction (ED). Scientists have found that all of these nutrients have a positive effect on a number of vascular factors and therefore improve erectile dysfunction. Studies also show that this combination of vitamins and minerals can help traditional medicines used in ED work more effectively.
Zinc
It is another mineral prescribed for a variety of health problems, including increasing sperm production and increasing male fertility. Doctors also offer foods rich in zinc, such as beef, oysters, dark chocolate, chicken, beans, and so on. For people with an enlarged prostate and other sexual disorders.
Bors
Boron is one of the most commonly used minerals in medicines and supplements. In addition to improving bone and muscle health, you also promote higher testosterone levels and better mental health.
Magnesium
It is also known as the body's miraculous mineral because it is involved in more than 300 body processes, from sex hormones to neurotransmitters.
Selenium
In men, selenium is an important potency because it helps in sperm production and supports mobility. About 50% of selenium in the human body is found in the testicles and testicles. Doctors say that selenium is lost every time ejaculation occurs. Therefore, you should eat foods rich in selenium and use supplements.
Daily rate
| Substance | Daily dose | Maximum dose | The best food sources |
| Vitamin A | 3000 SV | 3000-10, 000 SV | 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 SV | Fortified milk, oily fish |
| Vitamin E | 22 SV | 200 SV | Wheat germ, vegetable oils, nuts |
| Vitamin K | 120 micrograms | Green leafy vegetables | |
| Vitamin C | 90 mg For 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. 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 B6 | 1, 3-1, 7 mg | 100 mg | Meat, fish, poultry, eggs, potatoes, fortified cereals, peanuts, soya |
| Folate | 0. 4 mg | 0. 4-1. 0 mg | Green leafy vegetables, legumes, oranges, broccoli, cauliflower |
| Vitamin B12(cobalamin) | 2, 4 mcg | 1000 mcg per week or per month if this is insufficient | 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 | Used only 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 micrograms | 100-400 mcg | Whole grains grown from selenium-rich soils, meat, dairy products |