Loss of libido is often associated with psychological problems: depression, fatigue, stress. This sometimes indicates not only problems in a couple, but also about serious diseases. Today we will tell you about vitamin K for potency. Tell us about the one that will change your sex life for the better.
Factors Affecting Power: Desire in the Head
Fatigue is the most common cause of low male libido. Occupational changes, extended schedules often cut off all sexual desire in men. In these cases, we see sexual desire return during periods of rest: weekends, holidays.
Male libido is also often affected by stress, regardless of its origin. Financial status, family problems, health problems can cause a temporary decrease in sexual desire.
Sometimes libido depends on family ties. The constant presence of a child, the regular refusal of a partner, can scorch a man, make him doubt his manhood.
Solutions to libido problems often lie in conversation: within a couple, in a family, with a doctor or psychologist. Identifying the source of the concern helps resolve libido problems.
Medical causes of decreased male libido
Sometimes there is no psychological explanation. Keep in mind that the reasons for a drop in male libido can also be:
- Medications: antidepressants, anticancer drugs, beta blockers, hormones, etc . ;
- diseases: diabetes mellitus, obesity, thyroid damage, etc . ;
- Toxic substances: alcohol, tobacco, drugs.
Therefore, a sudden drop in sexual appetite may reveal an unknown disease. In any case, if low libido bothers you, if it severely affects your daily life, see your doctor.
Note. Some men take medications that have the side effect of decreased libido. They usually want to stop their treatment to restore a normal sex life. You don't have to! It is better to first fix the problem due to which the drug was given, and only then solve the libido issues.
Vitamins
Vitamin A
Vitamin A is involved in the maintenance of the immune system and sexual functions in humans, specifically it is a male vitamin for impotence. It is important for the formation of sperms inside the testicles. It comes in two forms: retinol, animal sourcesand provitamin A, or beta-carotene, which is derived from fruits and vegetables.
- Recommended adult male dosage: 900 mcg/day.
- Found in poultry liver (10, 000 mcg per 100 grams), 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, pumpkin and carrots.
group B. K vitamins
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 synthesize sex hormones. Thus, a deficiency of B3 can lead to a decrease in testosterone, the hormone of desire. It is found in yeast, wild rice, bran andFound in 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 in the production of red blood cells, serotonin and dopamine, hormones that regulate mood as well as libido. B5 and B6Yeasts are found in 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 controlled by smooth muscle tone. Nitric oxide is the agent responsible for relaxing smooth muscles and blood vessels, allowing blood to circulate freely in the muscles. In addition, it can free radicals. Reduces oxidative stress created by erectile dysfunction, thereby improving 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 arousal. In addition, B12 deficiency causes anemia and greater fatigue, while B12 supplementation stimulates endurance and restores energy. B12 shellfish, fish, liver, found in 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 increase energy in the body, and makes ascorbic acid a good sexual stimulant.
It is also a powerful antioxidant. Most smokers consume ascorbic acid through food and therefore require supplementation.
- Recommended dosage for adult men: 500 mg/day.
- It is found in particularly large quantities in kiwi (71 mg), citrus fruits (lemons, oranges, grapes, tangerines, etc. ), black pepper, strawberries, broccoli, melons.
vitamin D
Vitamin D is important for fighting 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. Is. This is the reason why it is called the vitamin of desire. 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 a person spends enough time in the sun. If you cannot afford it, you need to take special supplements.
- Recommended dosage for adult men: 10, 000 IU/15 kg.
- Mainly found in fish oil and egg yolk.
Vitamin E
This fat-soluble substance (oil-soluble) 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 due to free radical attack. Essential for reproductive function. Vitamin E also maintains the health of the heart organs, which is essential for the quality of penis erection.
It is in the form of various isomers (alpha-tocopherol, gamma-tocopherol and tocotrienol). Tocotrienols have the best antioxidant and anticancer effects.
- Recommended adult male dosage: 15 mg/day.
- In large amounts, it is found in the following foods: wheat germ (21 mg / 1 tbsp), 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 the K2 form, it will be most effective. Be careful if you are taking anticoagulant medications, you should not take vitamin K.
- Recommended adult male dosage: 120 mcg/day.
- It is found in plants and fermented foods. Supplements are available as menaquinone, or MK7, which is the most potent bioavailable form.
calcium
According to a December 2010 study, calcium, folate, along with vitamins E and C, may be therapeutic for erectile dysfunction (ED). Scientists have found that all of these nutrients have a positive effect on several vascular factors andSo erectile dysfunction improves. Research also suggests that this combination of vitamins and minerals may help traditional medications used for ED work more effectively.
zinc
This is another mineral that has been prescribed for a wide range of health problems including increased sperm production in men and increased fertility. The doctor also eats foods rich in zinc such as beef, oysters, dark chocolate, chicken, beans etc. give. For people with enlarged prostate and other sexual dysfunction.
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 higher testosterone levels and better mental health.
Magnesium
It is also known as a miracle mineral for the body as it is involved in over 300 processes in the body from sex hormones to neurotransmitters.
selenium
Selenium for men is important for potency, as it helps with the production of sperm and supports motility. About 50% of the selenium in the human body is found in the testes and seminal ducts. Doctors say that every time you ejaculateSelenium is destroyed when it occurs. Therefore you need to eat foods rich in selenium and take supplements.
daily rate
| Substance | daily dose | max 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 old: 200 IU 51-70 years old: 400 IU >70 years old: 600 IU Osteopenia 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 (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 less | 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 | 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, poultry, meat, dairy products grown in selenium-rich soil |