Decreased libido is often associated with psychological problems: depression, fatigue, anxiety. This sometimes indicates not only problems in a couple, but also serious illnesses. Today we will tell you about the vitamins for activity, which will change your sex life for the better.
Factors affecting power: desire in the head
Fatigue is the most common cause of low libido in men. Professional changes, extended hours often cut off all the sexual desires of men. In these cases, we observe that sexual desire returns during periods of rest: Weekends, holidays.
Male libido is often also affected by stress, regardless of its origin. Financial 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 denials of a partner, can scare a person, make him doubt his masculinity.
The solution to libido problems is often in dialogue: within a couple, in a family, with a doctor or psychologist. Locating the source of stress helps solve libido problems.
Medical causes of decreased libido in men
Sometimes there is no psychological explanation. Keep in mind that a drop in male libido can also be caused by:
- drugs: antidepressants, anti-cancer drugs, beta blockers, hormones, etc.
- Diseases: diabetes, 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 routine, see your doctor.
Note. Some men take medications that have a side effect of decreased libido. They usually want to stop their treatment to get back to a normal sex life. You do not need to do this! It is best to treat the problem for which the medicine was prescribed first and only then resolve issues related to libido.
Vitamins
Vitamin A
Vitamin A is involved in maintaining the immune system and sexual functions in humans, especially it is a male vitamin for impotence. It is important for the formation of sperm inside the testicle. It comes in two forms: retinol, which comes from animal sources, and provitamin A, or beta-carotene, which comes from fruits and vegetables.
- Recommended dose for adult men: 900 mcg / day.
- It is 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.
B 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 B3 deficiency can lead to a decrease in testosterone, the hormone of desire. It is found in yeast, wild rice, bran and almonds. The composition 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. Just like 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, 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 (relaxed or erect) is regulated by smooth muscle tone. Nitric oxide is the factor 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 such as 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 a B12 supplement stimulates 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 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.
It is also a powerful antioxidant. Smokers consume most of the ascorbic acid consumed through food and therefore need supplementation.
- Recommended dose for adult men: 500 mg / day.
- It is found especially in large quantities in kiwi (71 mg), citrus fruits (lemon, oranges, grapefruit, tangerines, etc. ), pepper, strawberries, broccoli, melon.
Vitamin D
Vitamin D is crucial 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 correlated with 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 that a person spends enough time in the sun. If you can not afford it, you need to take special supplements.
- Recommended dose for adult men: 10, 000 IU / 15 kg.
- It is found mainly in fish oil and egg yolk.
Vitamin E
This fat-soluble substance (soluble in oil) was discovered in wheat germ in 1922. It is a key antioxidant that protects the lipids of the human body, especially the cell membrane, from oxidation due to 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 the erect penis.
It is in the form of various isomers (alpha-tocopherol, gamma-tocopherol and tocotrienols). Tocotrienols have the best antioxidant and anti-cancer effects.
- Recommended dose for men for adults: 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 format, this would be more effective. Be careful if you are taking anticoagulants, you should not take vitamin K.
- Recommended dose for men for adults: 120 mcg / day.
- It is found in plants and in fermented foods. Supplements are available in the form of menaquinone or MK7, the most potent bioavailable form.
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 a variety of vascular factors. and therefore improve erectile dysfunction. Research also shows that this combination of vitamins and minerals can help conventional drugs used for ED work more effectively.
Zinc
It is another metal that has been prescribed for a wide range of health problems, 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 commonly used minerals in medicines and dietary 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 activity, as it helps produce sperm and supports motility. About 50% of the selenium in the human body is found in the testicles and seminal vesicles. Doctors say that every time ejaculation occurs, selenium is lost. Therefore, you should eat foods rich in selenium and take supplements.
Daily price
| Substance | 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, fatty fish |
| Vitamin E | 22 IU | 200 IU | Wheat germ, vegetable oils, nuts |
| Vitamin K. | 120 μg | Green leafy vegetables | |
| Vitamin C | 90 mg Smokers: + 35 mg |
500-2000 mg | Fruits and vegetables, especially peppers and citrus fruits |
| Thiamine (B.a) | 1, 2 mg | 30-100 mg | Whole grains, 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 |
| Folic acid | 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 if there is a shortage | Fries, 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 | Whole grains, nuts, green vegetables, legumes |
| Iron | 8 mg | It is used only for the treatment of anemia caused by iron deficiency | Meat, legumes, tofu, green leafy vegetables, breakfast cereals |
| Zinc | 11 mg | 40 mg | Oysters, meat, poultry, fish |
| Selenium | 55 μg | 100-400 mcg | Whole grains grown in soils rich in selenium poultry, meat, dairy products |