Decreased libido is often associated with psychological problems: depression, fatigue, stress. This sometimes indicates not only problems in a couple but also about serious illnesses. Today we will tell you about vitamins for strength, which will change your sex life for the better.
Factors affecting strength: light 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 observe that sexual desire returns during rest periods: weekends, holidays.
Male libido is often also affected by stress, regardless of its origin. The 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, regular rejections from a partner can scold a person, make him doubt his masculinity.
The solution to libido problems is often in dialogue: in a couple, in a family, with a doctor or psychologist. Identifying the source of the anxiety helps solve libido problems.
Medical causes of decreased male libido
Sometimes there is no psychological explanation. Keep in mind that a decrease in male libido can also be due to:
- medicines: antidepressants, anticancer drugs, beta-blockers, hormones, etc. ;
- diseases: diabetes mellitus, obesity, thyroid, 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 affects your daily life badly, consult your doctor.
Note. Some men take medications that have a side effect of decreased libido. They will usually stop their treatment to restore a normal sex life. You do not have to do this! It is better to first cure the problem for which the medication was prescribed and only then solve libido problems.
Vitamins
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 semen in 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 adult male dose: 900 mcg / day.
- Available in poultry liver (10, 000 mcg per 100 g), oily fish and whole 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.
Vitamins from group B
B vitamins are a large group of vitamins that are essential for many vital functions in 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 pleasure 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 for the production of red blood cells, serotonin and dopamine, hormones that regulate mood and libido. B5 and B6 are found in yeast, veal liver, sunflower seeds, mushrooms, soybeans, 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 (flaccid or erection) is regulated by smooth muscle tone. Nitric oxide is the agent responsible for relaxing smooth muscles and blood vessels so that blood can 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 like spinach, lentils, lettuce, avocado and broccoli.
B12 is essential for the functioning of the nervous system involved in sexual arousal. In addition, a 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 metabolism of the human body.
Among other things, it stimulates the immune system and the uptake of iron from food, thereby promoting the production of red blood cells, which helps increase the energy in the body and makes ascorbic acid a good sexual stimulus.
It is also a powerful antioxidant. Smokers consume most of the ascorbic acid that is consumed through food and therefore need supplements.
- 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, strawberry, broccoli, melon.
D vitamin
Vitamin D is essential in fighting winter depression and helps prevent many cancers. It also helps with libido problems. According to several studies, testosterone levels in the body correlate with levels of vitamin D. That is why it is called the vitamin of desire. It also promotes sperm mobility. Therefore, vitamin D is the king among vitamins for male strength.
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, take special supplements.
- Recommended dose for adult men: 10, 000 IU / 15 kg.
- 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 an essential antioxidant that protects the lipids in the human body, especially the cell membrane, from oxidation due to attack by free radicals. It is essential for human reproductive function. Vitamin E also maintains the health of cardiovascular organs, which is necessary for the quality of penis 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.
- In large doses found in the following foods: wheat germ (21 mg / 1 tbsp), almonds, sunflower seeds, pine nuts, Brazil nuts, dried tomatoes, sardines, avocado.
Vitamin K
Vitamin K, which is a coagulation vitamin, will be able to stimulate the production of testosterone in a dose-dependent manner. In K2 form, this would be most effective. Be careful if you are on anticoagulant medication, you should not take vitamin K.
- Recommended adult male dose: 120 mcg / day.
- It is found in plants and fermented foods. Dietary supplements are available in the form of menaquinone or MK7, the most potent bioavailable form.
Calcium
Calcium together with folate, vitamins E and C, can be therapeutic for erectile dysfunction (ED), according to a study from December 2010. Researchers have found that all these nutrients have a positive effect on several vascular factors and therefore improve erectile dysfunction. Research also suggests that this combination of vitamins and minerals may help conventional drugs used for ED work more effectively.
Zinc
It is another mineral that has been prescribed for a wide range of health problems, including increased sperm production and increased fertility in men. Doctors also offer zinc-rich foods such as beef, oysters, dark chocolate, chicken, beans, etc. For people with enlarged prostate and other sexual dysfunctions.
Ought to
Boron is one of the most widely used minerals in medicine 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 over 300 processes in the body, from sex hormones to neurotransmitters.
Selenium
For men, selenium is important for strength as it helps in the production of sperm and supports mobility. Approx. 50% of the selenium in the human body is found in the testicles and sperm ducts. Doctors say that every time ejaculation occurs, selenium is lost. Therefore, eat foods rich in selenium and take supplements.
Daily price
| Fabric | Daily dose | Maximum dose | Best food sources |
| Vitamin A | 3000 IU | 3000-10. 000 IU | Orange, yellow, red and green fruits and vegetables |
| D vitamin | 9-50 years old: 200 IU 51-70 years old: 400 IU >70 years: 600 IU osteopenia or osteoporosis: 1000 IU |
1000 IU | Enriched 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 |
| Thiamin (Bone) | 1. 2 mg | 30-100 mg | Whole grains, brown rice, fortified foods, legumes, pork, oysters |
| Riboflavin (B2) | 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 B12(cobalamin) | 2, 4 mcg | 1000 mcg per week or per month if deficient | Fish, shellfish, 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 | Only used 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 selenium-rich ground poultry, meat, dairy products |