The drop in libido is often associated with psychological problems: depression, fatigue, stress. This sometimes indicates not only problems in a couple, but also serious illnesses. Today we are going to tell you about vitamins for potency, which will change your sex life for the better.
<1_img_centerxx>Factors affecting potency: desire in the head
Fatigue is the most common cause of low male libido. Professional changes and extended hours often cut off all men's sexual desires. In these cases, it is observed that sexual desire returns during periods of rest: weekends, holidays.
Male libido is often also influenced by stress, regardless of its origin. The economic situation, family problems, health problems can lead to a temporary decrease in sexual desire.
Sometimes libido depends on family relationships. The constant presence of a child, the regular refusals of a partner, can scald a person, make him doubt his masculinity.
The solution to libido problems often involves dialogue: as a couple, as a family, with a doctor or a psychologist. Identifying the source of the anxiety helps with libido issues.
Medical causes of low male libido
Sometimes there is no psychological explanation. Keep in mind that a drop in male libido can also be caused by:
- drugs: antidepressants, anticancer drugs, beta blockers, hormones, etc. ;
- diseases: diabetes mellitus, obesity, thyroid damage, etc. ;
- toxic substances: alcohol, tobacco, drugs.
Therefore, a sudden drop in sexual appetite can reveal an undiagnosed disease. In any case, if a low libido bothers you, if it seriously affects your daily life, consult your doctor.
To note. Some men take drugs that have the side effect of lowering libido. They usually want to stop their treatment in order to return to a normal sex life. You don't need to do this! It is better to first solve the problem for which the drug was prescribed, and then solve the problems with libido.
Vitamins
Vitamin A
Vitamin A is involved in maintaining the immune system and sexual functions in men, 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, derived from animal sources, and provitamin A, or beta-carotene, derived from fruits and vegetables.
- Recommended dose for adult men: 900 mcg / day.
- Found in poultry liver (10, 000 mcg per 100 g), fatty 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.
Group B vitamins
B vitamins are a large group of vitamins which 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 deficiency in B3 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. So is 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, calf's liver, sunflower seeds, mushrooms, soybeans, oatmeal, buckwheat, lentils, etc.
B9 is known as folic acid. This vitamin, as shown in a 2014 study, plays a fundamental role in the metabolism of nitric oxide.
The functional state of the penis (flaccid or erect) is regulated by the tone of the smooth muscles. Nitric oxide is the agent responsible for relaxing smooth muscles and blood vessels, allowing blood to flow freely through the muscles. In addition, it reduces the oxidative stress created by free radicals, which improves erectile dysfunction. You can get this vitamin through supplements and from certain foods such as spinach, lentils, lettuce, avocado, and broccoli.
B12 is essential for the functioning of the nervous system involved in sexual arousal. Additionally, a B12 deficiency causes anemia and greater fatigue, while a B12 supplement boosts endurance and restores energy. B12 is found in shellfish, 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 to 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 in the diet and therefore need supplementation.
- Recommended dose for adult men: 500 mg / day.
- It is mainly found in large quantities in kiwi (71 mg), citrus fruits (lemon, oranges, grapefruit, mandarins, etc. ), pepper, strawberries, broccoli, melon.
Vitamin D
Vitamin D is essential for fighting winter depression and helps prevent many types of cancer. It also helps with libido issues. According to several studies, the levels of testosterone in the body correlate with the levels of vitamin D. This is why it is called the desire vitamin. It also promotes the mobility of sperm. Therefore, vitamin D is the queen of vitamins for male potency.
Vitamin D is synthesized by the body during the summer months, provided a person spends sufficient 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 yolk.
Vitamin E
This fat-soluble (oil-soluble) substance was discovered in wheat germ in 1922. It is an essential antioxidant that protects lipids in the human body, especially the cell membrane, from oxidation due to attack. free radicals. It is essential for human reproductive function. Vitamin E also maintains the health of cardiovascular organs, which is necessary for the quality of penile erection.
It comes in the form of various isomers (alpha-tocopherol, gamma-tocopherol and tocotrienols). Tocotrienols have the best antioxidant and anticancer effects.
- Recommended dose for adult men: 15 mg / day.
- In high doses, is found in the following foods: wheat germ (21 mg / 1 tablespoon), almonds, sunflower seeds, pine nuts, Brazil nuts, sundried tomatoes, sardines, avocados.
Vitamin K
Vitamin K, which is a coagulation vitamin, can stimulate testosterone production in a dose-dependent manner. In the K2 form, this would be the most effective. Be careful if you are on anticoagulants, you should not take vitamin K.
- Recommended dose for adult men: 120 mcg / day.
- It is found in plants and fermented foods. The supplements are available as menaquinone or MK7, the more potent 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 of these nutrients have a positive effect on several vascular factors and improvehence erectile dysfunction. Research also suggests that this combination of vitamins and minerals may help conventional drugs used for erectile dysfunction work more effectively.
Zinc
It is another mineral that has been prescribed for a wide range of health concerns, including increased sperm production and increased fertility in men. Doctors also offer foods rich in zinc such as beef, oysters, dark chocolate, chicken, beans, etc. For people with an enlarged prostate and other sexual dysfunctions.
Boron
Boron is one of the most common minerals used in drugs and nutritional supplements. In addition to improving bone and muscle health, you also contribute to higher testosterone levels and better mental health.
Magnesium
It is also known as the miracle mineral for the body as 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 sperm production and promotes mobility. About 50% of selenium in the human body is found in the testes and seminal ducts. Doctors say that every time ejaculation occurs, selenium is lost. Therefore, you need to eat foods rich in selenium and take supplements.
Daily tax
| Substance | Daily dose | Maximum dose | Best food sources |
| Vitamin A | 3000 IU | 3000-10000 IU | Orange, yellow, red and green fruits and vegetables |
| Vitamin D | 9-50 years: 200 IU 51-70 years: 400 IU >70 years old: 600 IU osteopenia or osteoporosis: 1000 IU |
1000 IU | Fortified milk, fatty fish |
| Vitamin E | 22 IU | 200 IU | Wheat germ, vegetable oils, nuts |
| Vitamin K | 120 mcg | Green leafy vegetables | |
| Vitamin C | 90 mg Smokers: + 35 mg |
500-2000 mg | Fruits and vegetables, especially peppers and citrus fruits |
| Thiamine (Ba) | 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, soybeans |
| 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 in case of deficiency | 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 |
| The 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 soils rich in selenium Poultry, meat, dairy products |