Decreased libido is often accompanied by 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 that will change your sex life for the better.
Factors affecting potency: desire in the head
Fatigue is the most common cause of low male libido. Professional changes, long work schedules often cut off all male sexual desires. In these cases, we observed a return of libido during periods of rest: weekends, holidays.
Men's sex drive is also often affected by stress, regardless of its source. Economic situation, family, health problems can cause a temporary decrease in sex drive.
Sometimes sexual desire depends on family relationships. The constant presence of a child, the frequent rejection of a partner, can burn a person, make him doubt his masculinity.
The solution to problems with sexual desire is often dialogue: in a couple, in a family, with a doctor or psychologist. Identifying the source of your anxiety helps with libido issues.
Medical causes of decreased sex drive in men
Sometimes there is no psychological explanation. Remember that a decrease in a man's sex drive can also be caused by:
- Medications: antidepressants, anticancer drugs, beta blockers, hormones, etc. v . . . ;
- diseases: diabetes, obesity, thyroid damage, etc. v . . . ;
- Toxic substances: alcohol, tobacco, drugs.
Therefore, a sudden drop in sex drive may indicate an undiagnosed illness. In any case, if low libido bothers you, if it adversely affects your daily life, see your doctor.
Note. Some men taking the drug have a side effect of decreased sex drive. They often want to stop treatment to restore a normal sex life. You don't have to do this! It is better to first cure the problem caused by the prescribed medication, and then only deal with the problems of sexual desire.
Vitamin
Vitamin A
Vitamin A is involved in maintaining the immune system and sexual functions in humans, especially it is a vitamin for men for impotence. It is important for the formation of sperm inside the testicles. It comes in two forms: retinol, which comes from animals, and provitamin A, or beta-carotene, which comes 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 avocados. Beta-carotene, the plant version of vitamin A, is found in orange fruits and vegetables: sweet potatoes, pumpkin, and carrots.
B group vitamins
B vitamins are a large group of vitamins that are essential for many important functions of the human body.
B3, or specifically niacin, is used by the body to synthesize sex hormones. Therefore, a deficiency of B3 can lead to a decrease in testosterone, the sex hormone. It is found in brewer's yeast, wild rice, bran and almonds. The 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, it is also used to produce red blood cells, serotonin and dopamine, hormones that regulate mood as well as sex drive. B5 and B6 are found in brewer's yeast, veal liver, sunflower seeds, mushrooms, soybeans, oatmeal, buckwheat, lentils, etc. v.
B9 is called folic acid. This vitamin, as indicated in a 2014 study, plays a fundamental role in nitric oxide metabolism.
The functional state of the penis (soft or erect) is regulated by smooth muscle tone. Nitric oxide is an agent that relaxes smooth muscles and blood vessels, allowing blood to flow freely in the muscles. In addition, it reduces oxidative stress generated by free radicals, which helps to improve erectile dysfunction. You can get this vitamin through supplements and certain foods like spinach, lentils, lettuce, avocados and broccoli.
B12 is required for the functioning of the nervous system associated with sexual arousal. In addition, a B12 deficiency causes anemia and more fatigue, while B12 supplementation stimulates endurance and energy recovery. B12 is found in shellfish, fish, liver, eggs, meat and dairy products.
Vitamin C
This water-soluble vitamin, also known as 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 raise energy in the body and makes ascorbic acid aGood aphrodisiac.
It is also a powerful antioxidant. Smokers consume most of their ascorbic acid intake through food and therefore need to be supplemented.
- Recommended dose for adult men: 500 mg/day.
- It is especially found in large quantities in kiwi (71 mg), citrus fruits (lemon, orange, grapefruit, tangerine, etc. ), pepper, strawberries, broccoli, cantaloupe.
Vitamin D
Vitamin D is important for fighting winter depression and helps prevent many types of cancer. It also helps with sexual desire problems. According to some studies, the level of testosterone in the body correlates with the level of vitamin D. This is why it is called the vitamin of desire. It also promotes sperm motility. So vitamin D is king among the vitamins for men.
Vitamin D is synthesized by the body during the summer months, as long as a person spends enough time in the sun. If you can't afford it, you need a special supplement.
- Recommended dose for adult men: 10, 000 IU/15 kg.
- Found mainly in fish oils and egg yolks.
Vitamin E
This fat-soluble (oil-soluble) substance was discovered in wheat germ in 1922. It is an essential antioxidant that protects the lipids of the human body, especially cell membranes, from oxidation. 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 necessary for the quality of an erection of the penis.
It is in 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, found 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, being a blood-clotting vitamin, should be able to stimulate testosterone production in a dose-dependent manner. In K2 form, this will be most 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 as menaquinone or MK7, the most bioavailable form.
Calcium
Calcium, along with folate, vitamins E and C, can be a treatment for erectile dysfunction (ED), according to a study in December 2010. Scientists have discovered that all these nutrientsThis nutrient has a positive effect on several vascular factors and thus improves erectile dysfunction. Research also shows that this vitamin and mineral combination can help common medications used for ED work more effectively.
Zinc
It is another mineral that has been prescribed for a variety of health problems, including increased sperm production and increased fertility in men. Doctors also feed zinc-rich foods such as beef, oysters, dark chocolate, chicken, beans, etc. For people with prostate enlargement 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 increased testosterone levels and better mental health.
Magnesium
It is also known as the miracle mineral for the body because 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 helps with sperm production and aids in motility. About 50% of the selenium in the human body is found in the testes and vas deferens. Doctors say, every time you ejaculate, selenium will be lost. Therefore, you need to eat foods rich in selenium and take supplements.
Daily rate
| content | Daily dose | Maximum dose | The best food source |
| Vitamin A | 3000 IU | 3000-10. 000 IU | Orange, yellow, red and green fruits and vegetables |
| Vitamin D | 9-50 years old: 200 IU 51-70 years old: 400 IU >70 years old: 600 IU osteoporosis or osteoporosis: 1000 IU |
1000 IU | Fortified milk, oily fish |
| Vitamin E | 22 IU | 200 IU | Wheat germ, vegetable oil, 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 (B)one) | 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 |
| Folate | 0. 4 mg | 0. 4-1. 0 mg | Green leafy vegetables, legumes, oranges, broccoli, cauliflower |
| Vitamin Btwelfth(cobalamin) | 2. 4 mcg | 1000 mcg weekly or monthly if deficient | Fish, seafood, meat, soy milk and rice supplements, fermented soy products |
| Calcium | 1000 - 1200 mg | 1000-1. 500 mg | Dairy products, soy milk and rice supplements, fish bones |
| Magnesium | 400 mg | 350 mg | Whole grains, nuts, green vegetables, legumes |
| Iron | 8 mg | Used only to treat iron deficiency anemia | 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 on soil rich in selenium poultry, meat, dairy products |