Decreased libido is often associated with psychological problems: depression, fatigue, stress. This sometimes indicates not only the problems of the couple, but also about serious illnesses. Today we will tell you about vitamins for strength 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. Professional change, an extended schedule often interrupts all men’s sexual desires. In such cases, we notice that sexual desire returns 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 constant refusal of a partner can scare a person, make him doubt his masculinity.
Solving libido problems often takes place in dialogue: in a couple, in a family, with a doctor or psychologist. Identifying the source of anxiety 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 affects your daily life, see your doctor.
Note. Some men take medications whose side effects are decreased libido. They usually 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 drug was prescribed first and only then to solve the libido problems.
vitamins
Vitamin A
Vitamin A is involved in maintaining the human immune system and sexual function, in particular it is a male vitamin for impotence. This is important for sperm formation inside the testicle. It comes in two forms: retinol from animal sources and provitamin A or beta carotene from fruits and vegetables.
- The recommended dose for adult men: 900 mcg daily.
- Found in poultry liver (10, 000 mcg 100 g), fatty fish and all dairy products, especially butter. Beta-carotene, a vitamin A of plant origin, 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 to synthesize sex hormones. Thus, a deficiency of B3 can reduce the desire hormone testosterone. It is found in yeast, wild rice, bran and almonds. Tryptophan, which is present in animal products, meat, fish and dairy products, is also required for synthesis.
B5 is involved in the production of sex hormones and neurotransmitters. Like B6, which is also used to make 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 2014. In the study, it plays an essential 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 responsible for the relaxation of 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. You can get this vitamin from supplements and certain foods such as spinach, lentils, lettuce, avocado and broccoli.
B12 is essential for nervous system activities associated with sexual arousal. In addition, B12 deficiency causes anemia and increased fatigue, while a B12 supplement promotes 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 production 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 through food, so they need to be supplemented.
- Recommended dose for adult men: 500 mg daily.
- It is especially abundant in kiwis (71 mg), citrus fruits (lemons, oranges, grapefruits, mandarins, etc. ), peppers, strawberries, broccoli, melons.
Vitamin D.
Vitamin D is very important in fighting winter depression and helps prevent many cancers. It also helps with libido problems. According to several studies, testosterone levels in the body correlate with vitamin D levels. That’s why it’s called the Vitamin of Desire. It also promotes sperm motility. Therefore, vitamin D is the king of vitamins for male potency.
Vitamin D is synthesized by the body during the summer months if a 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.
- It is mainly found in fish oil and egg yolk.
Vitamin E
This fat-soluble substance (soluble in oil) was found in wheat germ in 1922. It is an essential antioxidant that protects human body lipids, especially the cell membrane, from oxidation due to free radical attack. It is essential for human reproductive function. Vitamin E also supports cardiovascular health, which is essential for the quality of penile erections.
It is in the form of various isomers (alpha-tocopherol, gamma-tocopherol and tocotrienols). Tocotrienols have the best antioxidant and anti-cancer effects.
- The recommended dose for adult men: 15 mg daily.
- High doses are 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, which is a clotting vitamin, can stimulate testosterone production in a dose-dependent manner. In the form of K2, this would be most effective. Be careful, if you are taking anticoagulants, you should not take vitamin K.
- The recommended dose for adult men: 120 micrograms per day.
- It is found in plants and fermented foods. Supplements are in the form of menaquinone or MK7, the strongest bioavailable form.
Calcium
According to the 2010December. In a study, calcium in combination with folates, vitamins E and C can be used to treat erectile dysfunction (ED). Researchers have found that all of these nutrients have a positive effect on several vascular factors, thus improving erectile dysfunction. Studies also show that this combination of vitamins and minerals can help make more effective use of conventional medications used in ED.
Zinc
It is another mineral used to treat a variety of health problems, including increased sperm production and male fertility. Doctors also offer zinc-rich foods such as beef, oysters, dark chocolate, chicken, beans and more. For people with an enlarged prostate and other sexual disorders.
Boras
Boron is one of the most commonly used minerals in medicines and dietary supplements. In addition to improving musculoskeletal health, you also contribute to higher testosterone levels and better mental health.
Magnesium
It is also known as the body's miracle mineral because it is involved in more than 300 body processes, from sex hormones to neurotransmitters.
Selenas
For men, selenium is important for potency because it helps produce sperm and maintains mobility. Approximately 50% of the selenium in the human body is found in the testicles and seminal ducts. Doctors say selenium is lost every time ejaculation occurs. Therefore, it is necessary to eat foods rich in selenium and take supplements.
Daily rate
| Material | Daily dose | Maximum dose | The best food sources |
| Vitamin A | 3000 TV | 3000-10, 000 TV | Orange, yellow, red and green fruits and vegetables |
| Vitamin D. | 9-50 years: 200 TV 51-70 years: 400 IU >70 years: 600 TV osteopenia or osteoporosis: 1000 IU |
1000 TV | Fortified milk, fatty fish |
| Vitamin E | 22 TV | 200 TV | 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, spirits, peanuts, soy |
| Folio | 0. 4 mg | 0. 4-1. 0 mg | Green leafy vegetables, legumes, oranges, broccoli, cauliflower |
| Vitamin B12(cobalamin) | 2, 4 mcg | 1000 micrograms per week or per month if missing | Fish, seafood, meat, soy milk and fortified rice, fermented soy products |
| Calcium | 1000 - 1200 mg | 1000-1500 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 |
| Selenas | 55 micrograms | 100-400 mcg | Whole grains grown in selenium-rich soils are poultry, meat, dairy products |