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, which will change your sex life for the better.
Factors affecting power: desire in the head
Fatigue is the most common cause of low male libido. Professional changes, extended schedules often interrupt all men’s sexual desires. In these cases, we notice that sexual desire returns during periods of rest: 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 lust depends on family relationships. The constant presence of a child, the regular rejections of a partner, can burn a person, make him doubt his masculinity.
Solving lust problems is often in dialogue: within a couple, in a family, with a doctor or psychologist. Identifying the source of anxiety helps solve sexual desire problems.
Medical causes of declining 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 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 low libido bothers you, if it adversely affects your daily life, see your doctor.
Note. Some men take medications that have a side effect of reducing libido. They usually want to stop their treatment in order to restore a normal sex life. You do not need to do this! It is better to first cure the problem for which the medicine has been prescribed, and only then to resolve the issues with lust.
Vitamin
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, obtained from animal sources, and provitamin A, or beta-carotene, obtained from fruits and vegetables.
- Recommended dose for adult men: 900 mcg / day.
- Found in poultry liver (10, 000 mcg per 100 g), oily fish and whole dairy products, especially butter. Beta-carotene, the plant version of vitamin A, is found in orange fruits and vegetables: sweet potatoes, squash 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, in particular, is used by the body to synthesize sex hormones. Thus, a deficiency of 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. Like B6, which is also used in the production of red blood cells, serotonin and dopamine, hormones that regulate mood as well as lust. B5 and B6 are found in yeast, beef 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 (weak or erect) is regulated by smooth muscle tone. Nitric oxide is the agent responsible for relaxing smooth muscle 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 through 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 greater anemia and fatigue, while a B12 supplement stimulates stamina 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 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 makes ascorbic acid a good sexual stimulant.
Alsosht is also a powerful antioxidant. Smokers consume most of the ascorbic acid consumed through food and therefore need supplements.
- Recommended dose for adult males: 500 mg / day.
- It is found especially in large quantities in kiwi (71 mg), citrus (lemon, orange, grapefruit, tangerine, etc. ), Pepper, strawberry, broccoli, melon.
Vitamin D
Vitamin D is critical to fighting winter depression and helps prevent many types of cancer. It also helps with lust problems. According to some studies, testosterone levels in the body are related to vitamin D levels. This is why it is called the desire vitamin. It also promotes sperm motility. Therefore, vitamin D is the king among vitamins for male potency.
Vitamin D is synthesized by the body during the summer months, provided a person spends enough time in the sun. If you can not afford it, you need to take special supplements.
- Recommended dose for adult males: 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 the human body lipids, especially the cell membrane, from oxidation due to the attack of free radicals. Essential It is essential for human reproductive function. Vitamin E also maintains the health of the cardiovascular organs, which is necessary for the quality of the erection of the penis.
It is in the form of various isomers (alpha-tocopherol, gamma-tocopherol and tocotrienol). Tokotrienols 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 manner. In K2 form, this would be more effective. Be careful if you are taking anticoagulants, 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 menaquinone or MK7, the most potent bio-form available.
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 thereforereasons improve erectile dysfunction. Research also suggests that this combination of vitamins and minerals may help conventional medicines used for ED work more effectively.
ZINC
Mineral is another mineral that has been described for a wide range of health problems, including increased sperm production and increased fertility in men. Doctors also offer zinc-rich foods like beef, oyster, dark chocolate, chicken, beans, etc. For men with enlarged prostate and other sexual dysfunctions.
trumpet
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 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 strength, as it helps in sperm production and supports motility. Approximately 50% of selenium in the human body is found in the testicles and seminal ducts. Doctors say that every time ejaculation occurs, selenium is lost. Therefore, you should eat foods rich in selenium and take supplements.
Daily rate
| Substance | Daily dose | Maximum dose | The best food sources |
| Vitamin A | 3000 IU | 3000-10, 000 IU | Fruits and vegetables orange, yellow, red and green |
| 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 mcg | Green leafy vegetables | |
| Vitamin C | 90 mg Smokers: + 35 mg |
500-2000 mg | Fruits and vegetables, especially peppers and citrus fruits |
| Tiamin (B.a) | 1. 2 mg | 30-100 mg | Cereals, 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, fortified cereals, peanuts, soy |
| Folat | 0. 4 mg | 0. 4-1. 0 mg | Green leafy vegetables, legumes, oranges, broccoli, cauliflower |
| Vitamin B12(kobalamin) | 2. 4 mcg | 1000 mcg per week or per month if deficient | Fish, seafood, meat, soy milk and fortified 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 | Cereals, 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 soils rich in selenium, meat, dairy products |