Vitamins, minerals and supplements to boost libido

There is no mystery in the term "libido" - it is sexual attraction. Sometimes it is also called sexual desire or sexual instinct. Thanks to libido, people enter into sexual contact with their partner and, under favorable conditions, derive pleasure from it.

The Austrian psychoanalyst Sigmund Freud first talked about the libido in the late 19th century, and the subject gradually gained popularity. Freud considered the libido one of the main driving forces of the human psyche - a special energy that is directed towards satisfying sexual desires.

According to the scientist, it is the basis of most of a person's actions, thoughts and emotions, even if they are unaware of it. Moreover, Freud argued that libido is the foundation of the development of any personality, without which normal life is impossible.

The original value of sexual attraction was the stimulation of reproduction: if a person likes sex - he will do it and thus children will be born. However, in modern society, children do not play such an important role, and libido primarily influences the quality of sexual life - and therefore relationships between partners, normal self-esteem, general well-being (physical, mental and emotional).

But why does sexual attraction sometimes decrease? Let's take a look.

Causes of low libido in men and women

Unlike sexual constitution (how often the desire for sex occurs), libido is not a constant. Different factors can influence the level of sexual desire:

• hormonal imbalance. The relationship between hormones and libido has been studied for many years. Traditionally, the "primacy" belongs to testosterone. In the case of testosterone deficiency in men, libido decreases, and this hormone is even used for substitution therapy. There are also studies suggesting that testosterone may increase sexual desire in post-menopausal women. Estrogens play an important role - their decrease is associated with decreased libido in older women. However, this view is controversial, as estrogen deficiency primarily causes atrophy of the vaginal lining and dryness, leading to physical discomfort during intercourse. Women may refuse sex not because of decreased libido, but simply because of physical discomfort;
• associated diseases. Diabetes, hypothyroidism, obesity and other conditions can reduce sexual attraction;
• constant stress. The "psychology" of libido is that it depends directly on our emotional state: if things are bad there, one is unlikely to boast a strong sexual desire. Often, against a background of prolonged or excessive stress, depression sets in, and then the libido tends towards zero;
• chronic fatigue. Physical overstrain, hard work, constant lack of sleep - all these are common causes of low libido. It can also decrease as a result of hypodynamia - the more "sedentary" a person is in everyday life, the less active they are in their sex life;
• certain medications. Most commonly, antidepressants and antipsychotics, contraceptives (including hormonal spirals) reduce libido. However, this effect is not seen in all people - moreover, in some lucky ones the opposite reaction is observed: restoration or intensification of libido;
• alcohol and drugs. These are often taken to increase libido, but this effect is misleading. The more a person abuses alcohol or banned substances, the weaker the libido becomes;
• food - unhealthy food (sweet, salty, fatty) adversely affects the cardiovascular system and, in the long term, can negatively affect libido. Nor is caffeine good for sexual attraction. Coffee abuse intensifies heartbeat, increases blood pressure and irritability - under such conditions, few people think about sex. However, caffeine in moderate amounts (one or two cups of delicious natural coffee a day) can, on the contrary, "wake up" the body and stimulate it to active actions.

How to increase libido in men?

Increasing libido in men is not an easy task. First of all, it is necessary to determine why decreased sexual attraction. Even if the reason seems obvious (e.g. a divorce, job loss, constant overwork), urologists recommend a full check-up - it could be a testosterone deficiency, diabetes or thyroid problems.

If the cause of low libido is testosterone deficiency, doctors recommend testosterone replacement therapy. The hormone can be introduced into the body through patches, gels, tablets or injections.

There is a view that drugs containing phosphodiesterase-5 inhibitors (sildenafil, tadalafil) help improve sexual desire. But no, they only enhance erection by increasing blood flow to the cavernous bodies of the penis and only work in the presence of sexual arousal: for a drug like viagra to work, the libido has to be in order.

Natural supplements and vitamins

When hormone replacement therapy is not yet necessary, and non-drug methods of increasing libido no longer work, - it's the right time to turn your attention to natural supplements and vitamins.

For increasing libido in men are widely used:

• ginseng - it not only intensifies sexual attraction, but also increases overall energy levels, reducing fatigue;
• Tribulus Terrestris (calyculus) - this herb is believed to stimulate testosterone synthesis and thus may help improve sexual desire;
• yohimbe - yohimbe extract enhances not only libido but also potency. This herb is familiar to all men who have ever had difficulties in their sex life;
• ashwagagandha - an adaptogen that helps the body cope with stress and, indirectly, can increase sexual desire;
• Peruvian maca - another useful adaptogen that may help problems with sexual attraction caused by chronic stress and fatigue;
• ginkgo biloba - supplements with ginkgo extract improve blood circulation, including in the genital area. Taking these supplements improves physical activity and mood, restoring normal libido;
• damiana - an aphrodisiac herb that can be used to stimulate sexual desire;
• zinc - this micronutrient is involved in the synthesis of testosterone, so zinc deficiency can cause low libido in men;
• vitamin D - like zinc, vitamin D regulates testosterone production and levels in the body and is essential for men's sexual health.

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The effect of exercise on libido

Don't underestimate the effect of exercise on libido. Doctors often repeat that movement is life, and the same is true for your sex life. Regular exercise increases the body's overall energy level, improves mood and helps fight excess weight.

In case of libido problems, a variety of exercises and techniques are suitable:

• Cardio workouts - these help produce endorphins (pleasure hormones);
• strength training, including programs with pulling, pushing, weight training - such physical activities increase testosterone synthesis and thus increase libido;
• meditation and yoga - these techniques are suitable for men who have sexual problems due to prolonged stress or fatigue.

How to increase libido in women?

In women, the level of sexual attraction depends directly on psycho-emotional comfort, so non-medical methods of increasing libido - such as psychotherapy or sex education - are very effective for them.

Many women are reluctant to talk to their partners about their sexual preferences or problems, and constant dissatisfaction inevitably leads to a loss of interest and a decrease in sexual desire. The situation is further complicated if the woman has a history of traumatic experiences of sexual violence.

Psychotherapy helps to "resolve" inner conflicts and past problems, understand real desires and eliminate fears that prevent relaxation and getting pleasure from sex.

Also very effective is "couples therapy", during which the specialist helps the partners to communicate with each other and to understand the information correctly, without passing it through the prism of their own sexual experiences or life concepts.

Often, increasing a woman's libido can be achieved simply by changing something in her life. A vacation in a beautiful place, an exciting trip, even a regular trip to a different city for a few days can help to "reset" and "fuel" the libido with new energy.

A common cause of low libido after childbirth is fatigue, although hormonal changes in the female body also play a role. But simple rest and a change of environment can help even in this difficult situation.

Phytopreparations and vitamins

Just like men, women can benefit from adaptogens and aphrodisiacs - ginseng, Peruvian maca, colti-babei, damiana, ginkgo biloba. Doctors also recommend not to forget about vitamins D and E, pyridoxine (vitamin B6 - it participates in the production of dopamine), magnesium, (reduces anxiety and normalizes sleep), zinc.

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Vitamins and food supplements are not a panacea. Sometimes sexual desire decreases for completely different reasons - such as hormonal imbalance, early menopause, associated diseases. Before you start taking any supplement, it is necessary to consult your doctor: he will carry out the necessary examinations and recommend the right ways to improve libido.

Hormone therapy

For libido enhancement alone, women are not usually prescribed hormonal drugs because of possible side effects. But they can be used when hormone deficiency significantly affects the patient's quality of life.

For example, after menopause, doctors sometimes recommend estrogen hormone replacement therapy for women - if menopausal symptoms are very pronounced and other methods don't help. However, in case of dyspareunia (pain during sexual intercourse) caused by atrophy of the vaginal mucosa and its dryness, local medicines (suppositories, creams) containing estriol can be used. This therapy is safer and helps to restore a normal libido, as sexual intercourse starts to bring pleasure to the woman again.

The use of low doses of androgens to increase libido in women is currently debated because their effects on the development of cardiovascular disease and breast cancer are unknown.

General recommendations

There are general recommendations for restoring a normal libido, which should be followed by both men and women - these include proper nutrition, complete rest and openness in the relationship with your partner.

The "libido-boosting" diet should include foods rich in:

• antioxidants (strawberries, blueberries, citrus fruits, pomegranates, spinach, broccoli);
• Omega-3 fatty acids (tuna, salmon, mackerel, sardines, walnuts, chia seeds and flax). They can also be taken additionally as food supplements;
• Zinc (oysters, meat, pumpkin seeds, legumes);
• vitamin D (oily fish, eggs, foods fortified with this vitamin);
• magnesium (nuts, green vegetables, wholemeal bread).

We should also consider "food aphrodisiacs" - chocolate, avocado, red peppers - but don't overdo it.

It's also always important to remember that most libido problems can be solved simply by talking openly with each other and expressing our desires or problems. This method remains one of the most effective, but works best when difficulties with sexual attraction are just beginning.

When should you see a doctor?

It is necessary to consult a doctor if libido has suddenly decreased without obvious causes, or if other symptoms have appeared - for example, excess weight, growth of body hair, stretch marks on the skin, drowsiness/lethargy or, on the contrary, excessive irritability, changes in the menstrual cycle in women or erectile dysfunction in men.

In such situations, you should visit your family doctor and have a complete check-up (pelvic and prostate ultrasound, determination of hormone levels and other tests depending on the preliminary diagnosis). If necessary, your doctor will recommend that you consult a gynecologist, urologist, endocrinologist or other medical specialist.

If, however, sexual desire decreases due to relationship problems or traumatic situations - it is best to start with a consultation with a psychotherapist.

Recent research on increasing libido

Research on libido enhancement has been going on for many years, and of particular interest is increased sexual desire in women, as this is a much more common problem than in men.

For example, in 2006 (Australia), a randomized placebo-controlled trial was conducted on the effectiveness of using testosterone in the form of a transdermal patch in women with 'surgical' menopause. The group of patients who received this treatment reported a greater increase in libido and other sexual indicators compared to the placebo group.

A similar study was conducted the same year in Massachusetts, USA, but in women undergoing natural menopause. And again, the testosterone patch showed a positive effect on sexual desire.

In men, the use of this hormone has been studied mainly in cases of confirmed hypogonadism (impaired development of the sexual organs).

Complex approach to increasing libido

Libido, as a feeling, is formed in the brain and depends on many factors, so the most effective method of enhancing/restoring it is the complex approach. There is no universal pill to improve sexual desire and sometimes different methods have to be tried to achieve the desired result.