Decreased libido is often associated with psychological problems: depression, fatigue, stress. This sometimes indicates not only the problems of the couple, but also the seriousness of the illness. Today we will tell you about vitamins for strength, which will change your sex life for the better.
Factors affecting strength: desire in the head
Fatigue is the most common cause of low libido in men. Professional changes, lengths of time often cut out all male sexual desires. In these cases, we see that libido reappears during rest periods: on weekends, holidays.
Male libido is often also affected by stress, regardless of origin. The economic situation, family problems, health problems can cause a temporary decrease in libido.
Sometimes sexual desire depends on family relationships. The constant presence of a child, the regular refusals of a spouse, can burn a man, make him doubt his masculinity.
The solution to libido problems is often in conversation: within a couple, in a family, with a doctor or psychologist. Identifying anxiety helps to resolve libido.
Medical causes of decreased libido in men
Sometimes there is no psychological explanation. Keep in mind that a decrease in male libido can also be caused by:
- drugs: antidepressants, anticancer drugs, beta-blockers, hormones, etc. ;
- diseases: diabetes, obesity, thyroid damage, etc. ;
- Toxic substances: alcohol, tobacco, drugs.
Therefore, a sudden decrease in libido can lead to an undiagnosed disease. However, if low libido bothers you, if it affects your daily life, seek medical advice.
Note. Some men take medications that have a side effect on decreased libido. They usually want to stop the treatment to restore normal sex. You do not have to do this! It is better to cure the problem first because the drug was prescribed and first solve the problem with libido.
Vitamins
Vitamin A.
Vitamin A is involved in the maintenance of the immune system and sexual activity in humans, especially the male vitamin for impotence. It is important for the formation of semen in the testicles. It comes in two forms: retinol, derived from the animal kingdom, and provitamin A, or beta-carotene, derived from fruits and vegetables.
- Recommended adult male dose: 900 micrograms / day.
- Found in poultry liver (10, 000 micrograms 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, pumpkin and carrots.
Vitamin B
B vitamins are a large group of vitamins that are essential for many important functions of the human body.
B3, or niacin, in particular, is used by the body to produce sex hormones. Thus, a deficiency of B3 can lead to a decrease in testosterone, a craving hormone. It is found in yeast, wild rice, bran and almonds. Tryptophan, which is found in animal products, meat, fish and dairy products, is also needed for the formation.
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 control mood and libido. B5 and B6 are found in yeast, veal, 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 key role in nitric oxide metabolism.
The functional state of the penis (chill or erection) is controlled by a smooth muscle tension. Nitric oxide is the agent responsible for relaxing the smooth muscles and blood vessels and allowing the blood to circulate freely in the muscles. In addition, it reduces the oxidative stress generated by free radicals, which improves erectile dysfunction. You can get this vitamin with supplements and certain foods like spinach, lentils, lettuce, avocado and broccoli.
B12 is essential for the functioning of the nervous system involved in sexual stimulation. In addition, B12 deficiency causes anemia and more fatigue, while B12 supplementation 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 needed to improve the metabolism of the human body.
Among other things, it stimulates the immune system and the absorption of iron from food and thus promotes the production of red blood cells, which helps to increase energy in the body and makes ascorbic acid a good sex stimulant.
It is also a powerful antioxidant. Smokers consume most of the ascorbic acid consumed in food and therefore need supplements.
- Recommended dose for adult men: 500 mg / day.
- It is especially found in large quantities in kiwi (71 mg), citrus fruits (lemon, oranges, grapefruit, mandarins, etc. ), peppers, strawberries, broccoli, melons.
Vitamin D.
Vitamin D is important in the fight against winter depression and prevents a variety of cancers. It also helps with libido. According to some studies, the level of testosterone in the body is consistent with the level of vitamin D. That is why it is called persistent vitamin. It also promotes sperm motility. That's why Vitamin D is the king of vitamins for male function.
Vitamin D is produced by the body during the summer months, provided you spend 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.
- Found mainly in fish oil and egg yolk.
Vitamin E.
This fat-soluble substance (soluble in oil) was found in wheat germ in 1922. It is an essential antioxidant that protects the lipid of the human body, especially the cell membrane, from oxidation due to free radical attack. It is essential for human reproductive function. Vitamin E also maintains the health of the cardiovascular system, which is essential for the quality of the penis.
It is in the form of various isotopes (alpha-tocopherol, gamma-tocopherol and tocotrienols). Tocotrienols have the best antioxidant and carcinogenic effects.
- Recommended adult male dose: 15 mg / day.
- In large portions, 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, a coagulant vitamin, will be able to stimulate testosterone production in a dose-dependent way. In K2 form, this would be most effective. Be careful if you are taking anticoagulants, you should not take vitamin K.
- Recommended adult male dose: 120 micrograms / day.
- It is found in plant and fermented foods. Dietary supplements are available in the form of menaquinone or MK7, the most potent formally available form.
Calcium
Calcium, along with folate, vitamins E and C, can be a cure for erectile dysfunction (ED), according to a study in December 2010. Researchers have found that all of these nutrients have a beneficial effect on some vascular diseases and therefore improve erectile dysfunction. Studies also suggest that this combination of vitamins and minerals may help traditional medicines used to treat ED 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 offer zinc-rich foods such as beef, oysters, dark chocolate, chicken, beans and more. For people with enlarged prostate and other sexual disorders.
Boron
Boron is one of the most common minerals in medicines and 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
In men, selenium is important for strength, as it helps in sperm production and supports mobility. Approximately 50% of selenium in the human body is found in the testes and sperm ducts. Doctors say that every time ejaculation occurs, selenium is lost. Therefore, you need to eat foods that are rich in selenium and take supplements.
Daily fee
| Content | Daily dose | Maximum dose | The best food sources |
| Vitamin A. | 3000 ae | 3000-10. 000 ae | Orange, yellow, red and green fruits and vegetables |
| Vitamin D. | 9-50 years: 200 IU 51-70 years: 400 IU >70 years: 600 IU osteoporosis or osteoporosis: 1000 IU |
1000 ae | Concentrated milk, fatty fish |
| Vitamin E. | 22 ae | 200 ae | Wheat germ, vegetable oils, nuts |
| Vitamin K | 120 micrograms | Green leafy vegetables | |
| Vitamin C. | 90 mg Smokers: + 35 mg |
500-2000 mg | Fruits and vegetables, especially peppers and citrus fruits |
| Thiamine (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 grains, nuts, soy |
| Folate | 0. 4 mg | 0. 4-1. 0 mg | Green leafy vegetables, legumes, oranges, broccoli, cauliflower |
| Vitamin B12(cobalamin) | 2, 4 micrograms | 1000 micrograms per week or per month if it is 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 | 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 micrograms | 100-400 micrograms | Whole grains grown in selenium-rich soil birds, meat, dairy products |