Too much information?
When you start talking about vitamins and supplements, the amount of available information can be overwhelming. And when you’re looking for information on vitamins and supplements for a specific benefit, what was overwhelming information can also become confusing. What to take for what, and with what, and when? Looking for information on vitamins and supplements to support sexual health and performance is a perfect example of how hard it can be to sort through all the information and advice.
Something we’ve always advocated at RiizeHealth is worth repeating: Sexual health is directly related to overall health, and a healthy diet, exercise, not smoking and alcohol in moderation, if at all, will go a long ways in optimizing sexual health and performance. That being said, there is also a place for the added benefits of products like Riize Max Strips, for a boost in sexual performance when you want it. Riize is also introducing a new oral strip, Riize Extra, which will be available soon without a prescription, as a fast-acting, performance-enhancing supplement.
Which brings us back to vitamins and supplements. Just as your diet and nutrition impact your energy and how you feel, it also affects your libido and sexual function. Numerous research studies have shown that certain vitamins and supplements can have a positive effect on sexual health. To better help inform you, we sorted through dozens of sources, and came up with the vitamins and supplements most often recommended, and narrowed them to a list of eleven.
Vitamin or supplement? What’s the difference?
The terms “vitamin” and “supplement” usually go together when referring to a nutritional product category. They do have similarities, like being ingestible, and being used to enhance nutritional needs and body functions, but there is a difference.
Vitamins are made up of organic molecules that are necessary for proper metabolic function. They must be obtained through diet, as they cannot be naturally synthesized by the body in the amounts needed. Vitamins occur naturally in fruits, vegetables and other foods, and provide the nutritional support needed for good health. There are 13 essential vitamins, all of which were scientifically identified between 1913 and 1948. They are vitamins: A, C, D, E, K and the B vitamins, of which there are 8.
Supplements, as the name implies, supply additional nutritional value to your diet. They are officially defined as a product that contains a “dietary ingredient” intended to supplement the diet when ingested. The term “dietary ingredient” includes vitamins and minerals; herbs and botanicals; amino acids; substances that are part of the food supply, like enzymes and live microbials (probiotics); and concentrates, metabolites, constituents, extracts, or combinations of any ingredients from any of the categories. In addition to these “dietary ingredients”, supplements may also contain “other ingredients”, which includes substances such as fillers, binder, excipients, preservatives, sweeteners and flavorings. Based on this definition, supplements are an inclusive of many nutritional complements, and a vitamin is just one type of supplement.
Vitamins were commercially produced starting in 1935, with B complex and vitamin C becoming available. Vitamin supplements, including multivitamins, were mass produced in the 1950s to prevent vitamin deficiencies as a result of the rise in prepackaged foods and the changes in people’s diets including a lack of nutrients. From the 1970s on, there has been an exponential growth in nutritional products, including vitamins and supplements.
Vitamins and supplements to enhance sexual performance
While there is no “miracle” vitamin or supplement that will completely “fix” sexual issues, or increase your overall sex life, there are certain vitamins and supplements that have been shown to help in different situations. Many sexual issues are often related to deficiencies in vitamins and minerals, resulting in a lack of the nutrients needed for a vital sex life.
After reviewing a wide range of sources, these are the 11 vitamins and minerals most often cited as having a positive effect on male sexual health. It is not meant to be an all-inclusive list, but one that seems to have the most support in terms of reviews and studies.
1. L-Arginine: This is an amino acid that helps the body build protein. It is also converted in the body into nitric oxide, which is a vasodilator, relaxing the inner muscles of blood vessels, including those in the penis, thus increasing blood flow. In addition to supplements, L-Arginine is found in most protein-rich foods such as fish, red meat, poultry, soy, whole grains, beans and dairy products.
2. Vitamin D: Studies have shown a link between Vitamin D deficiency, erectile dysfunction, and low testosterone and libido. Vitamin D helps reduce oxidative stress, regulates blood pressure and stimulated nitric oxide production. Besides sunlight for stimulating Vitamin D production, supplements are a good way to ensure the body is getting enough.
3. Vitamin B3 (Niacin): Niacin helps with energy, testosterone production and like nitric oxide, acts as a vasodilator, improving blood flow throughout the body, and thus can help with erections. Vitamin B3 is common to most multi-vitamins, and foods rich in B3 include chicken breast, salmon, tuna, peanuts, lentils, brown rice and sunflower seeds.
4. Ginseng: Regarded for centuries as an aphrodisiac in Chinese herbal medicine, ginseng has a substantial reputation for boosting libido and improving erections. The active ingredients in ginseng – ginsenosides – help relax the smooth muscles in the penis, producing nitric oxide and increasing blood flow to help get and maintain erections. Ginseng is a root plant and can be added to soups and teas, or taken as a supplement.
5. Vitamin E: Vitamin E has been shown to stimulate blood flow, increase sperm count and improve libido by increasing testosterone levels. It especially increases circulation in the genitalia. It is found naturally in nuts and seeds, avocados, olive oil and spinach, and can also be added as a vitamin supplement.
6. Maca: Maca is a root plant, native to South America. Like ginseng, it has a centuries old record of increasing sexual function. It enhances mood, and increases energy and sexual desire. It is rich in arginine nutrients, increasing nitric oxide production for strong erections. Maca can be taken as a supplement in either capsule or powder form.
7. Omega 3: Omega 3 fatty acids are found in fish oil, and can help sexual health primarily through improving blood flow and increasing the size of blood vessels. The penis has some of the smallest blood vessels in the body, meaning they more easily get clogged up. Impeded blood flow is bad for erections, so anything that improves blood flow is good. Omega 3 can be gotten from supplements or from fatty fish, like salmon, sardines and tuna.
8. Zinc: Zinc is an antioxidant mineral and is one of the most important nutrients for prostate health. In addition, Zinc helps increase testosterone levels and sex drive, increases blood flow and helps produce nitric oxide for better erections. It is found in food sources like beef, oysters, pumpkin seeds and dark chocolate, or may be taken as a supplement.
9. Magnesium: Magnesium has been known to restore testosterone balance as well as increase levels of free testosterone. It also helps with protein synthesis, and helps to increase energy and stamina. In addition to supplements, there are many food sources for magnesium including salmon, nuts, seeds, beans, bananas, spinach and dark chocolate.
10. Vitamin C: One of the most well-known and used vitamins, besides helping with immune functions, Vitamin C is also important for sexual health. It increases both nitric oxide production and blood flow, improving the quality of erections. It also has antioxidative properties which strengthens the blood vessels and tissues involved in sexual activity. Vitamin C drinks, tablets and supplements can be found in abundance, as well as finding it in many fruit and vegetable food sources.
11. Vitamin B9 (folic acid): Low levels of folic acid have been linked to both erectile dysfunction and premature ejaculation. A recent study further validated the folic acid’s link to sexual health when men with ED showed measurable improvement in erectile function after taking a vitamin B9 supplement on a daily basis. Folic acid has also been shown to increase sperm count when combined with zinc. Folic acid, also known as folate, can be taken in supplement form, and is also added synthetically to many foods like cereals and pastas. It occurs naturally in foods such as spinach, kale, Brussels sprouts, avocado, asparagus, eggs. citrus fruits, beans, peas and lentils.
12. B Complex Vitamins: In addition to Vitamins B3 (niacin) and B9 (folic acid), B-Complex supplements include the other 6 B vitamins: B1 (thiamine), B2 (riboflavin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin) and B12 (cobalamin). Almost all B vitamins have major roles in energy production, and many, including B6, B7 and B12 are required for oxygen delivery to the body’s tissues. B vitamins are water soluble nutrients and therefore must be constantly replaced. They give well-rounded nutrient support to all aspects of overall health, including sexual health and function. Besides supplements, the best food sources for B complex vitamins are lean proteins and vegetables, including whole grains, dark leafy greens like collards, kale and broccoli, eggs, fish, beans, as well as high quality meats and dairy.
As diets and lifestyles have changed with society, more people have a better understanding of the supplements and the role they have in overall health. As this understanding grows, it will continue to shape the ability of people to maximize the nutritional and health benefits they can get from using supplements, including for sexual health. As always, the best approach will always be a combination of sound diet, exercise and lifestyle habits.
SOURCES
1. https://www.webmd.com/diet/how-to-evaluate-vitamins-supplements
2. https://countrylifevitamins.com/blogs/blog/what-is-the-difference-between-vitamins-and-supplements?srsltid=AfmBOorVbubfcDHPKFnrOF2Wb6S4DRf5mcF4XDU9L6_u39Z90eM459UR
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4. https://en.wikipedia.org/wiki/Vitamin
5. https://stratumnutrition.com/resources/post/history-of-dietary-supplements
6. https://supplementfactoryuk.com/blog/2018/05/the-history-of-vitamins/
7. https://www.fda.gov/food/information-consumers-using-dietary-supplements/questions-and-answers-dietary-supplements
8. https://www.menshealth.com/health/a19546875/supplements-for-better-sex
9. https://www.medicalnewstoday.com/articles/vitamins-for-ed
10. https://www.healthline.com/nutrition/viagra-foods
11. https://birdandbe.com/blogs/the-nest/5-nutrients-to-help-increase-your-sex-drive
12. https://upguys.com/blog/sexual-health-vitamins-men
13. https://www.livestrong.com/article/327864-what-vitamins-are-good-for-sexual-stamina/
14. https://vitalflowinfusions.com/the-5-best-vitamins-for-sexual-health/
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