Decreased libido is often associated with psychological problems: depression, fatigue, stress. At times, this may indicate a serious problem, not just marital problems. Today we will tell you about the potential for vitamins, it changes your sex life for the better.
Factors influencing potency: initial desire
Fatigue is the most common cause of low libido in men. Occupational changes, extended schedules often cut off all sexual desires of men. In such cases, we notice that sexual desire returns during the holiday season: weekends, holidays.
Male libido is often affected despite the onset of stress. Economic conditions, marital problems, and health problems can lead to a temporary decline in sexual desire.
Sometimes libido depends on family relationships. The constant presence of a child and the constant rejection of a partner can burn a person and undermine his masculinity.
The solution to libido problems is often in dialogue: within the couple, in the family, with a doctor or psychologist. Identifying the source of anxiety can help solve libido problems.
Medical causes of decreased male libido
Sometimes there is no psychological explanation. Remember that a decrease in male libido can also be a cause:
- Drugs: antidepressants, anti-cancer drugs, beta-blockers, hormones, etc.
- Diseases: diabetes, obesity, thyroid disorders, etc.
- Toxic substances: alcohol, tobacco, drugs.
Therefore, a sudden decrease in sexual appetite may indicate an undiagnosed disease. In any case, if low libido worries you and affects your daily life, consult a doctor.
To warn. Some men take medications that have a negative effect on their libido. They usually want to stop treatment to restore normal sex life. No need to do that! It is better to treat the problem with medication first, and only then to solve the problem with libido.
Vitamins
And vitamins
Vitamin A is involved in maintaining the human immune system and sexual function, namely it is the male vitamin against impotence. This is important for the formation of sperm inside the testicles. It comes in two forms: retinol from animals and provitamin A or beta-carotene from fruits.
- Recommended adult male dose: 900 mcg / day.
- It is found in the liver of birds (10, 000 mcg per 100 grams), in fatty fish and in all dairy products, especially small ones. Beta-carotene, a plant-based version of vitamin A, is found in oranges: sweet potatoes, pumpkins and carrots.
B vitamins
B vitamins are a large group of vitamins necessary for many important functions of the human body.
B3, or niacin, is used in particular to synthesize sex hormones by the body. Thus, B3 deficiency can lead to a decrease in testosterone, the hormone of desire. 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. Just like B6, which is used to produce red blood cells, serotonin and dopamine, mood-regulating hormones, and libido. B5 and B6 are found in yeast, beef liver, sunflower seeds, mushrooms, soy, oats, buckwheat, lentils and others.
B9 is known as folic acid. This vitamin, according to a 2014 study, plays a key role in nitric oxide metabolism.
The functional state of the penis (muscle or erection) is regulated by the tone of the smooth muscles. Nitric oxide is the agent responsible for releasing smooth muscle and blood vessels for free circulation within the muscles. In addition, it reduces oxidative stress generated by free radicals, which improves erectile dysfunction. You can get this vitamin through supplements and some foods like spinach, lentils, salads, avocados and broccoli.
B12 is essential for the functioning of the nervous system involved in sexual desire. In addition, B12 deficiency causes anemia and severe fatigue, while B12 stimulates extra endurance and restores energy. B12 is found in mollusks, fish, liver, eggs, meat and dairy products.
With vitamins
This water-soluble vitamin, also known as ascorbic acid, is essential 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 erythrocytes, which helps increase energy in the body and converts ascorbic acid into a good sexual stimulant.
It is also a powerful antioxidant. Smokers eat most of their ascorbic acid through food, so they need a supplement.
- Recommended dose for adults: 500 mg / day.
- Contains especially large amounts of kiwi (71 mg), citrus fruits (lemon, orange, grapefruit, mandarin, etc. ), pepper, strawberries, broccoli, melons.
Vitamin D
Vitamin D is essential in the fight against winter depression and helps prevent many types of cancer. It also helps with libido problems. According to several studies, the level of testosterone in the body is related to the level of vitamin D. It also improves sperm motility. Therefore, vitamin D is the king among vitamins for male potency.
Vitamin D is synthesized by the body during the summer months when a person spends enough time under the sun. If you do not have the opportunity, you need to get special supplements.
- Recommended dose for adults: 10, 000 IU / 15 kg.
- Mainly found in fish oil and egg yolk.
It is a vitamin
This finely soluble substance was discovered in 1922 in wheat germ. It is an important antioxidant that protects the lipids in the human body, especially the cell membrane, from oxidation by free radicals. This is very important for human reproductive function. Vitamin E also promotes the health of the cardiovascular system, which is necessary for the quality of erection of the penis.
It occurs in the form of various isomers (alpha-tocopherol, gamma-tocopherol and tocotrienol). Tocotrienols have antioxidant and anti-cancer effects.
- Recommended adult male dose: 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, can stimulate testosterone production in a dose-dependent manner. In the form of K2, this would be the most effective. If you are taking anticoagulants, be careful not to take vitamin K.
- Recommended adult male dose: 120 mcg / day.
- It is found in plants and fermented foods. Supplements are available in the most potent bioavailable form, in the form of menaquinone or MK7.
Calcium
Along with calcium, folate, and vitamins E and C, a study conducted in December 2010 suggested that it may be a treatment for erectile dysfunction (ED). Scientists have found that all of these foods have a positive effect on several vascular factors and therefore improve erectile dysfunction. Studies also show that this combination of vitamins and minerals helps the traditional medicine used for ED to work more effectively.
Zinc
It is another mineral that contributes to many health problems, including increased sperm production and increased male fertility. Doctors also recommend zinc-rich foods such as beef, oysters, dark chocolate, chicken, and beans.
Boron
Chalk is one of the most widely used minerals in medicines and nutritional supplements. In addition to improving bone and muscle health, you contribute to increasing testosterone levels and improving mental health.
Magnesium
It is also known as a miraculous mineral in the body because it is involved in more than 300 processes in the body, from sex hormones to neurotransmitters.
Selenium
Selenium is an important potency for men because it helps sperm production and supports mobility. About 50% of the selenium in the human body is found in the testes and seminal vesicles. Doctors say that selenium disappears during ejaculation. Therefore, it is important to eat foods rich in selenium and take supplements.
Daily rate
| Matter | Daily dose | The maximum dose | The best sources of food |
| And vitamins | 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 |
| It is a vitamin | 22 IU | 200 IU | Wheat seeds, vegetable oils, nuts |
| Vitamin K | 120 mcg | Green vegetables | |
| With vitamins | 90 mg Smokers: + 35 mg |
500-2000 mg | Fruits, especially peppers and citrus fruits |
| Thiamine (B.one) | 1, 2 mg | 30-100 mg | Whole grains, brown rice, fortified foods, legumes, pork, oysters |
| Рибофлавин (Б.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, soybeans |
| Folate | 0, 4 mg | 0, 4-1, 0 mg | Green leafy vegetables, legumes, oranges, broccoli, cauliflower |
| Vitamin B12(cobalamin) | 2. 4 mcg | If not enough, 1000 mcg per week or per month | 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 | Whole grains, nuts, green vegetables, beans |
| Iron | 8 mg | It is 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 | All grains, meat and dairy products grown in selenium-rich soils |