Decreased libido is often associated with psychological problems: depression, fatigue, stress. This sometimes indicates not only couple problems but also serious illnesses. Today we will tell you about potency vitamins that will change your sex life for the better.
Factors Affecting Potential: Desire Back
Fatigue is the most common cause of low libido in men. With professional changes, an extended schedule often interrupts all of a man’s sexual desires. In these cases, we find that sexual desire returns during the holiday season: on weekends, on holidays.
Male libido is often affected by stress, regardless of its origin. Economic situation, family problems, health problems can lead to a temporary reduction in sexual desire.
Sometimes libido depends on family relationships. The constant presence of a child, the regular refusal of a partner, can ignite a man, casting doubt on his masculinity.
Solving libido problems is often in dialogue: within the couple, in the family, with a doctor or psychologist. Identifying a source of anxiety helps solve libido problems.
Medical causes of decreased male libido
Sometimes there is no psychological explanation. Keep in mind that a decrease in male libido can also be caused by:
- Medications: antidepressants, anti-cancer 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 you suffer from low libido, if it adversely affects your daily life, consult your doctor.
ᲨNote. Some men take medications that have side effects of lowering libido. They usually want to stop treatment to restore a normal sex life. You do not need to do this! It is best to first treat the problem for which the medication was prescribed and only then resolve the libido issues.
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 for impotence. It is important for the formation of sperm inside the testicle. It comes in two forms: retinol, from animal sources, and provitamin A, or beta-carotene, from fruits and vegetables.
- Recommended dose for adult men: 900 mcg / day.
- Found in poultry liver (10000 mcg 10000 g), fatty fish and whole milk products, especially butter. Beta-carotene, a plant 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 of the human body.
B3, or niacin, is specifically used by the body to synthesize sex hormones. Thus, B3 deficiency can lead to a decrease in testosterone, the desire hormone. It is found in yeast, wild rice, bran and almonds. 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, which is also used in the production of red blood cells, serotonin and dopamine, hormones that regulate mood and libido. B5 and B6 are found in yeast, veal liver, sunflower seeds, mushrooms, soy, 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 (sluggish or erect) is regulated by smooth muscle tone. Nitric oxide is an agent responsible for relaxing smooth muscles and blood vessels, allowing blood to circulate freely in the muscles. In addition, it reduces the oxidative stress created by free radicals, which improves erectile dysfunction. You can get this vitamin with 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 causes anemia and greater fatigue, while B12 supplementation stimulates endurance and restores energy. B12 is found in shellfish, fish, liver, eggs, meat and dairy products.
ᲕVitamin CE
This water-soluble vitamin, also called ascorbic acid, is essential for improving the human body’s metabolism.
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 energy in the body and turns ascorbic acid into a good sexual stimulant.
It is also a powerful antioxidant. Smokers consume ascorbic acid mostly in food and therefore need supplementation.
- Recommended dose for adult men: 500 mg daily.
- Especially large quantities are found in kiwi (71 mg), citrus fruits (lemon, orange, grapefruit, mandarin, etc. ), peppers, strawberries, broccoli, melons.
Vitamin D
Vitamin D is critical in combating 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 linked to vitamin D levels, which is why it is called the desire vitamin. It also promotes sperm mobility. Thus, vitamin D is the king among vitamins in male potency.
Vitamin D is synthesized in the body during the summer months, provided that a person spends enough time in the sun. If you can not do this, 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 (soluble in oil) was discovered in a wheat germ in 1922. It is an essential antioxidant that protects the human body lipids, especially the cell membrane, from oxidation as a result of free radical attack. Essential for human reproductive function. Vitamin E also maintains the health of the cardiovascular organs, which is essential for the quality of a penile erection.
It is in the form of various isomers (alpha-tocopherol, gamma-tocopherol and tocotrienol). Tocotrienols have the best antioxidant and anti-cancer effects.
- Recommended dose for adult men: 15 mg / day.
- In large doses, found 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, which is a coagulation vitamin, will be able to stimulate testosterone production in a dose-dependent form. In K2 form, this would be most effective. Be careful if you are taking anticoagulant medications, you should not take vitamin K.
- Recommended dose for adult men: 120 mcg / day.
- It is found in plants and fermented foods. Supplements are available in the form of menacinone or MK7, with the strongest bioavailability.
Calcium
Calcium, along with folic acid, 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 positive effect on several vascular factors and consequently improve erectile dysfunction. Studies also suggest that this combination of vitamins and minerals may help traditional medicines that are used for ED more effectively.
Zinc
It is another mineral that has been prescribed for a wide range of health including including increasing sperm production and increasing fertility in men. Doctors also recommend zinc-rich foods such as beef, oysters, dark chocolate, chicken, beans and more. Sh. For men with enlarged prostate and other sexual dysfunctions.
Boron
Boron is one of the most commonly used minerals in medicines and supplements. In addition to improving bone and muscle health, you are also promoting testosterone levels and mental health.
Magnesium
It is also known as a miracle mineral for the body because it participates in more than 300 processes in the body, from sex hormones to neurotransmitters.
Selenium
For men, selenium is important for potency because it promotes sperm production and supports mobility. About 50% of selenium in the human body is found in the testicles and testicles. Doctors say that every time ejaculation occurs, selenium is lost. Therefore, you should eat selenium-rich foods and take supplements.
ᲓJune rate
| Substance | ᲓGood dose | Maximum dose | The best food sources |
| Vitamin A | 3000 IU | 3000-10, 000 IU | 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 IU | Enriched milk, fatty fish |
| Vitamin E | 22 se | 200 se | Wheat germ, vegetable oils, nuts |
| Vitamin K | 120 mcg | Green leafy vegetables | |
| ᲕVitamin CE | 90 mg Smokers: + 35 mg |
500-2000 mg | Fruits and vegetables, especially peppers and citrus fruits |
| Thiamine (bOne) | 1. 2 mg | 30-100 mg | Whole grains, brown rice, fortified foods, legumes, pork, oysters |
| Riboflavin (b2) | 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, soy |
| folic acid | 0, 4 mg | 0. 4-1. 0 mg | Green leafy vegetables, legumes, oranges, broccoli, cauliflower |
| Vitamin B12(Cobalamin) | 2. 4 mcg | In case of deficiency 1000 mcg per week or month | Fish, Seafood, Meat, Soy Milk & Hardened 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 mcg | 100-400 mcg | Whole grains grown in selenium-rich soil Poultry, meat, dairy products |