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 strength that will make your sex life better.
Factors affecting power: desire in the head
Fatigue is the most common cause of low male libido. Professional changes, extended programs often cut off all sexual desires of men. In these cases, we observe a return of sexual desire during periods of rest: weekends, holidays.
Male libido, whatever its origin, is often affected by stress. Economic situation, family problems, health problems may cause a temporary decrease in sexual desire.
Sometimes libido is tied to family relationships. The constant presence of a child, regular rejection of a partner can scald a person, cause him to doubt his masculinity.
The solution to libido problems is often in dialogue: within a couple, in a family, with a doctor or psychologist. Identifying the source of anxiety helps resolve libido problems.
Medical causes of male libido decreased
Sometimes there is no psychological explanation. Note that a decrease 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 decrease in sexual appetite can reveal an undiagnosed disease. In any case, see your doctor if low libido is bothering you, affecting your daily life.
Note. Some men take drugs that have a side effect of decreased libido. They usually want to stop their treatment in order to maintain a normal sex life. You don't need to do this! It is better to first treat the problem for which the drug was prescribed, and only then solve problems with libido.
vitamins
vitamin A
Vitamin A plays a role in maintaining the immune system and sexual functions in humans, especially it is a male vitamin for impotence. It is important for sperm formation in the testis. It comes in two forms: retinol from animal sources and provitamin A or beta-carotene from fruits and vegetables.
- Recommended adult male dosage: 900 mcg/day.
- It is found in poultry liver (10, 000 mcg per 100 g), fatty fish and all dairy products, especially butter. Beta-carotene, the plant-based version of vitamin A, is found in orange fruits and vegetables: sweet potatoes, pumpkins, and carrots.
B group vitamins
B vitamins are a large group of vitamins that are essential for many vital functions of the human body.
In particular, B3 or niacin is used by the body to synthesize sex hormones. Therefore, a 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. Hormones that regulate mood as well as libido, such as B6, which is also used in the production of red blood cells, serotonin and dopamine. B5 and B6 are found in yeast, beef liver, sunflower seeds, mushrooms, soybeans, oatmeal, buckwheat, lentils, and more.
B9 is known as folic acid. As shown in a 2014 study, this vitamin plays a fundamental role in nitric oxide metabolism.
The functional state of the penis (flap or erect) is regulated by smooth muscle tone. Nitric oxide is the agent responsible for relaxing smooth muscles and blood vessels, allowing blood to circulate freely in the muscles. In addition, it reduces oxidative stress created by free radicals, which improves erectile dysfunction. You can get this vitamin through supplements and certain foods such as spinach, lentils, lettuce, avocado and broccoli.
B12 is essential for the functioning of the nervous system related to sexual arousal. Additionally, a B12 deficiency can cause anemia and greater fatigue, while a B12 supplement stimulates stamina and restores energy. B12 is found in shellfish, fish, liver, eggs, meat and dairy products.
C vitamin
Also called ascorbic acid, this water-soluble vitamin 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 raise 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 consumed through food and therefore need supplements.
- Recommended dose for adult men: 500 mg/day.
- It is especially abundant in kiwi (71 mg), citrus fruits (lemon, orange, grapefruit, tangerine, etc. ), pepper, strawberry, broccoli and melon.
Vitamin D
Vitamin D is critical in tackling winter depression and helps prevent many types of cancer. It also helps with libido issues. According to various studies, testosterone levels in the body are correlated with vitamin D levels. That is why it is called the vitamin of desire. It also supports sperm motility. Therefore, vitamin D is king among vitamins for male potency.
Vitamin D is synthesized by the body in the summer, provided that the person spends enough time in the sun. If you can't afford it, you'll 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 fat-soluble substance (fat-soluble) was discovered in wheat germ in 1922. It is an important antioxidant that protects the lipids of the human body, especially the cell membrane, from oxidation caused by the attack of free radicals. It is essential for human reproductive function. Vitamin E also maintains the health of the cardiovascular organs, which is essential for the quality of penile erection.
It is in the form of various isomers (alpha-tocopherol, gamma-tocopherol and tocotrienols). Tocotrienols have the best antioxidant and anti-cancer effects.
- Recommended adult male dose: 15 mg/day.
- It is found in large doses in the following foods: wheat germ (21 mg / 1 tablespoon), almonds, sunflower seeds, pine nuts, Brazil nuts, sun-dried tomatoes, sardines, avocados.
vitamin K
Vitamin K, the coagulation vitamin, will be able to stimulate testosterone production in a dose-dependent manner. In the K2 form this will be most effective. Be careful if you are using anticoagulant medication, you should not take vitamin K.
- Recommended adult male dosage: 120 mcg/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
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 these nutrients have a positive effect on various vascular factors and therefore improve erectile dysfunction. Research also suggests that this vitamin and mineral combination may help traditional medications used for ED work more effectively.
Zinc
It is another mineral prescribed for a wide variety of health issues, including increased sperm production and increased fertility in men. Doctors also eat beef, oysters, dark chocolate, chicken, beans, etc. It offers foods rich in zinc, such asFor people with enlarged prostate and other sexual dysfunctions.
Boron
Boron is one of the most commonly used minerals in medicines 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 more than 300 processes in the body, from sex hormones to neurotransmitters.
Selenium
For men, selenium is important for potency as it aids in sperm production and promotes motility. About 50% of the selenium in the human body is found in the testicles and seminal ducts. Doctors say that selenium is lost every time you ejaculate. Therefore, you should consume foods rich in selenium and take supplements.
daily rate
| Material | daily dose | maximum dose | 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 | Fortified milk, oily fish |
| Vitamin E | 22 IU | 200 IU | Wheat germ, vegetable oils, nuts |
| vitamin K | 120 micrograms | green leafy vegetables | |
| C vitamin | 90mg Smokers: + 35 mg |
500-2000mg | Fruits and vegetables, especially peppers and citrus |
| Thiamine (Ba) | 1. 2mg | 30-100mg | Whole grains, brown rice, fortified foods, legumes, pork, oysters |
| Riboflavin (B2nd) | 1. 3mg | 30-100mg | Dairy products, leafy greens, oysters |
| Niacin (nicotinic acid) | 16mg | 500-1000mg | Poultry, red meat, fish, legumes, peanut butter, nuts |
| vitamin B6 | 1. 3-1. 7mg | 100mg | Meat, fish, poultry, eggs, potatoes, fortified cereals, peanuts, soy |
| folate | 0. 4mg | 0. 4-1. 0 mg | Green leafy vegetables, legumes, oranges, broccoli, cauliflower |
| vitamin B12(cobalamin) | 2. 4 micrograms | 1000 mcg per week or per month if missing | Fish, seafood, meat, soy milk and fortified rice, fermented soy products |
| Calcium | 1000 - 1200 mg | 1000-1. 500mg | Dairy products, soy milk and fortified rice, fish bone |
| Magnesium | 400mg | 350mg | Whole grains, nuts, green vegetables, legumes |
| Iron | 8mg | It is only used to treat anemia caused by iron deficiency. | Meat, legumes, tofu, leafy greens, breakfast cereals |
| Zinc | 11mg | 40mg | Oysters, meat, poultry, fish |
| Selenium | 55 micrograms | 100-400mcg | Whole grains grown in selenium-rich soilspoultry, meat, dairy products |