Decreased 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 will tell you about vitamins for potential that will change your sex life for the better.
Factors affecting strength: desire in the beginning
Fatigue is the most common cause of male libido. Professional changes, extended programs often cut off all sexual desires of men. In these cases, we observe that sexual desire returns during the rest period: weekends, holidays.
Male libido, regardless of origin, is often affected by stress. 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 burn a person, can cast doubt on his manhood.
The solution to libido problems is often 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 male libido
Sometimes there is no psychological explanation. Remember that a decrease in male libido can also cause:
- drugs: antidepressants, anti-cancer drugs, beta blockers, hormones, etc. ;
- diseases: diabetes, obesity, thyroid damage, etc. ;
- Toxic substances: alcohol, tobacco, drugs.
Therefore, a sudden loss of sexual appetite can lead to an undiagnosed disease. In any case, if low libido worries you and affects your daily life, consult your doctor.
Note. Some men take medications that have side effects of lowering libido. They generally want to stop their treatment in order to resume a normal sexual life. You don't have to do this! It is better to treat the problem with which the drug is prescribed first and only then solve the problems related to libido.
Vitamins
A vitamin
Vitamin A is involved in the protection of the immune system and sexual function in humans, especially the male vitamin for impotence. It is important for the formation of sperm in the testicles. 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.
- It is found in poultry liver (10, 000 mcg per 100 g), oily fish and all dairy products, especially butter. Beta-carotene, a plant-based version of vitamin A, is found in oranges and vegetables: sweet potatoes, pumpkins and carrots.
B vitamins
B vitamins are a large group of vitamins that are important for many vital functions of the human body.
B3, or niacin, is used by the body to synthesize sex hormones. Thus, B3 deficiency can lead to a decrease in testosterone, the hormone of desire. Found in yeast, wild rice, bran and almonds. Tryptophan in animal products, meat, fish and dairy products is also needed for synthesis.
B5 is involved in the production of sex hormones and neurotransmitters. Red blood cells, like B6, which is also used in the production of serotonin and dopamine, are mood-regulating hormones and libido. B5 and B6 yeast, veal liver, sunflower seeds, mushrooms, soy, oatmeal, buckwheat, lentils, etc.
B9 is known as folic acid. This vitamin plays a key role in nitric oxide metabolism, according to a 2014 study.
The functional condition of the penis (loose or erect) is regulated by smooth muscle tone. Nitric oxide is responsible for relaxing smooth muscles and blood vessels, allowing blood to circulate freely in the muscles. In addition, it reduces the oxidative stress caused by free radicals, which improves erectile dysfunction. It can be obtained through vitamin supplements and certain foods such as spinach, lentils, lettuce, avocados and broccoli.
B12 is essential for the functioning of the nervous system involved in sexual arousal. In addition, B12 deficiency causes anemia and more fatigue, while B12 supplementation stimulates endurance and restores energy. B12 is found in shellfish, fish, liver, eggs, meat and dairy products.
Vitamin C.
This water-soluble vitamin, also known as ascorbic acid, is important for improving metabolism in 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 help increase energy in the body and make ascorbic acid a good sexual stimulant.
It is also a powerful antioxidant. Smokers consume most of their ascorbic acid with food and therefore need additional nutrition.
- Recommended dose for adult men: 500 mg / day.
- Especially in large quantities kiwi (71 mg), citrus fruits (lemon, orange, grapefruit, tangerine, etc. ), pepper, strawberry, broccoli, melon.
Vitamin D.
Vitamin D is very important in the fight against winter depression and prevents many types of cancer. It also helps with libido problems. According to many studies, testosterone levels in the body are related to vitamin D levels. That is why it is called the vitamin of desire. It also increases sperm motility. Therefore, vitamin D is the king among vitamins for male potency.
Vitamin D is synthesized by the body in the spring, provided that a person spends enough time in the sun. If you can't pay, you have to buy 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 oil-soluble substance (soluble in oil) was discovered in 1922 in wheat germ. It is an indispensable antioxidant that protects the human body's lipids, especially the cell membrane, from oxidation due to the attack of free radicals. It is important for human reproductive function. Vitamin E also protects the health of the cardiovascular system, which is necessary for the erection of the penis.
In the form of various isomers (alpha-tocopherol, gamma-tocopherol and tocotrienols). Tocotrienols have the best antioxidant and anti-cancer effects.
- Recommended dose for adult men: 15 mg / day.
- In large doses in the following foods: wheat powder (21 mg / 1 tablespoon), almonds, sunflower seeds, pine nuts, Brazil peanuts, dried tomatoes, sardines, avocados.
Vitamin K
Vitamin K, a coagulation vitamin, can stimulate testosterone production depending on the dose. In the form of K2, this would be the most effective. If you are taking anticoagulants, you should not take vitamin K.
- Recommended dose for adult men: 120 mcg / day.
- Occurs in plants and fermented foods. Supplements are available in the form of menaquinone or MK7, which is the most potent bioavailable form.
Calcium
Together with calcium, folate, and vitamins E and C, it can 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 therefore improve erectile dysfunction. Studies show that the combination of these vitamins and minerals can help make traditional medicines used for ED work more effectively.
Zinc
It is another mineral prescribed for a wide range of health problems, including increased sperm production and increased fertility in men. Doctors also recommend zinc-rich foods such as beef, oysters, dark chocolate, chicken, and beans.
Bor
Boron is one of the most widely used minerals in medicines and food 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 a miracle mineral for the body, as it is involved in more than 300 processes in the body, from sex hormones to neurotransmitters.
Selenium
For men, selenium is important for potency because it helps sperm production and supports motility. About 50% of selenium in the human body is found in the testes and seminal ducts. Doctors say that selenium is lost every time a discharge occurs. For this reason, you should eat foods rich in selenium and take supplements.
Daily rate
| Article | Daily dose | Maximum dose | The best food sources |
| A vitamin | 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 | Condensed milk, oily fish |
| Vitamin E. | 22 IU | 200 IU | Wheat germ, vegetable oils, nuts |
| Vitamin K | 120 mkq | Green leafy vegetables | |
| Vitamin C. | 90 mq Smokers: + 35 mg |
500-2000 mq | Fruits and vegetables, especially peppers and citrus fruits |
| Thiamine (B.a) | 1, 2 mq | 30-100 mq | Whole grains, brown rice, fortified foods, legumes, pork, oysters |
| Riboflavin (B.2) | 1, 3 mq | 30-100 mq | Dairy products, green leafy vegetables, oysters |
| Niacin (nicotinic acid) | 16 mq | 500-1000 mq | Poultry, red meat, fish, legumes, peanut butter, nuts |
| Vitamin B6 | 1. 3-1. 7 mq | 100 mq | Meat, fish, poultry, eggs, potatoes, fortified cereals, peanuts, soybeans |
| Folate | 0, 4 mq | 0, 4-1, 0 mq | Green leafy vegetables, legumes, oranges, broccoli, cauliflower |
| Vitamin B12(cobalamin) | 2. 4 mkq | 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 mq | 1000-1500 mq | Dairy products, soy milk and fortified rice, fish bones |
| Magnesium | 400 mq | 350 mq | Whole grains, nuts, green vegetables, legumes |
| Iron | 8 mq | It is used only to treat iron deficiency anemia | Meat, legumes, tofu, green leafy vegetables, breakfast cereals |
| Zinc | 11 mq | 40 mq | Oysters, meat, poultry, fish |
| Selenium | 55 mkq | 100-400 mkq | All grains, meat, meat and dairy products grown in selenium-rich soils |