What are the best vitamins for a harder erection for men? Sex becomes an essential part of our lives, especially to men. Erectile dysfunction is a condition that able caused by several things. However, there is a thick line there that should be a concern, men need a good supply of vitamins to have well erectile and have a good sex life. Vitamins are functioning to help widen the blood vessel so blood will fill the manhood. A healthy blood vessel will lead to good circulation as blood will pump the nutrients into the cell.
How vitamins affect erectile dysfunction? Getting enough amounts of nutrients, vitamins, and minerals are suitable for general health. If someone gets a deficiency of one or more vitamins or mineral or nutrients, for example, get a low level of vitamin D, it can lead into several diseases and health problem, including the erectile dysfunction.
Penis erection is a complex process that includes a lot of moving parts. There is an important chemical called nitric oxide, which absolutely men need to get and maintain a good penis erection. Nitric oxide is responsible for relaxing the smooth muscle the line the blood vessel in the penis and encourages the blood flow into the penis. With this process, the penis will load more than 6 times of healthy amount from blood flow, and you will achieve a stronger and harder erection. When your body does not produce enough nitric oxide, your erections will be soft, limp, or even non-existent.
1. Folic Acid
As it is stated before that erectile dysfunction can be caused by several things. Sometimes, it can be caused by cardiovascular diseases. When the heart is not healthy, it can be affected by sex life. Research shows that men with moderate to severe erectile dysfunction have a significant result of a lower level of folic acid with people without erectile dysfunction.
Folic acid is a kind of folate in synthetic form, one of Vitamin B. This micronutrient helps your body to break down carbohydrate, fats, and protein into energy. Folic acid also helps to produce DNA molecules, red blood cells, and another vital part of brain chemicals. Vitamin B has been proved to work with nitric oxide, and therefore, the absence of it leads to the problem of erectile dysfunction. Treating erectile dysfunction with folic acid has been shown to increase the erectile strengthen.
The dosage for men to consume folic acid is 400 micrograms. You can take a folic acid supplement to boost the intake of folic acid if the daily intake is lower from 400 micrograms. The folic acid is a kind of water-soluble vitamin, so it will be excreted in your urine.
To consume enough folic acid every day; it will lower the blood level in amino acid homocysteine. When this level is high, it linked to cardiovascular disease and complications such as stroke. Men who take folic acid also shown increasing sperm count, as notes from Medline Plus report.
Take foods that have fortified with folic acids such as cereals, rice products, pasta, and bread. You also can take the folate foods such as dried beans, dried peas, green leafy oranges, and lentils.
2. Vitamin B3
A study from The Journal of Sexual Medicine in 2011 report that takes vitamin B3 routinely every day can improve the penis function, include the erection, especially for men that have a problem with high cholesterol. This vitamin work by reduce inflammation (this becomes a primary underlying cause of erectile dysfunction and high cholesterol) and improves blood flow. Vitamin B3 also has a vital role in male sex hormones and other molecules' signals parts.
High cholesterol has become the main risk of atherosclerosis disease development.
Niacin is known as the excellent treatment for the patient who has atherosclerosis, the condition that causes fat buildup along the blood vessels walls. This improves the lipids and cholesterol level that can help men with a problem with erection. Cardiovascular diseases such as strokes, atherosclerosis, heart disease, and erectile dysfunction are linked to the inflamed blood vessel. When the blood vessel gets inflamed, the blood flow to the penis is limited, and it makes it hard to achieve and maintain penis erection.
To treat erection use niacin, the niacin supplement should be taken a few hours before taking sexual activity. To improve the erection and gain a harder erection, take once a day of niacin supplement.
If you have type 2 diabetes, consult with your doctor before taking niacin. Niacin can lead to a fast elevation in blood sugar levels. Niacin can pose serious health risks such as liver damage and stomach ulcers.
3. Vitamin D
Vitamin D is essential for keeping the blood vessel to stay healthy. Without enough vitamin D, blood flow becomes restricted and affect everything include erectile function. Between 2001 to 2006, there are 1/3 of the US population has an insufficient amount of vitamin D intake as reported by the Institute of Medicine. Vitamin D deficiency has been reported in 35% of men who suffer from erectile dysfunction. The other research also indicates that men with vitamin D deficiency, 32% of them are likely to get impotence rather than those who have sufficient vitamin D levels.
There are several factors can lead into vitamin D deficiency such as obesity, not get enough sun exposure or get outdoor activity, get high BMI, have darker skin and suffer skin problem such as inflammatory diseases such as Crohn's diseases. It is easier to cope with vitamin D deficiency by doing simple lifestyle changes such as taking regular exercise, changes in diet, and makes a modest exposure to sunlight.
It is recommended to take daily vitamin D of 600 international units (IU) for adults up to 18 into 70 years and 800 IU for over 80 years ago. Have low vitamin D can bring modify of erectile dysfunction, so it is essential for taking vitamin D.
4. Vitamin C
Increasing vitamin C in your diet can improve the erection. Vitamin C is known as ascorbic acid, which has several functions that include maintaining the blood vessel function. This vitamin enhances the blood flow into men's genitals, which leads to harder erection. The ascorbic acids improve the erections by decrease the low-density lipoprotein (LDL) oxidation, release the nitric oxide from circulating, reduce the nitrite directly into nitric oxide, and activate the endothelial nitric oxide synthase.
The antioxidants boost nitric oxide production and preventing the breakdown of nitric oxide. The ascorbic acid has an effect on the bioactivity of nitric oxide, and the nitric oxide augments production in varies of body systems. The impact itself actually works together with vitamin E. vitamin C is likely to help maintain or increase the acetylcholine levels. The acetylcholine is a vasodilator that important for penile arteries to relax and make the blood flow into arteries easier. Vitamin C stimulates more endothelial nitric oxide synthesis in time and concentration. In simple words, it means when people more consume vitamin C, it means more nitric oxide that important for the erection.
Take foods with high vitamin C such as oranges, strawberries, and blackcurrants, red and green peppers, Brussels sprouts, potatoes, and broccoli.
Zinc is a mineral that links to treating low testosterone levels, a lack of which will eventually lead to erectile dysfunction. Testosterone is the hormone that plays a crucial role in men's overall health, especially in sexual life. Zinc helps the body enzymes to break down nutrients and foods and also build proteins. Zinc is also the key to produce the sex hormones of testosterone and prolactin.
There is a study in 1996 that shows the relationship between the testosterone level and zinc. Young men group that treated with little zinc show that they are developed zinc deficiency. Their testosterone levels are measured, and there is a significant decrease in this hormone level after 20 weeks of treatment with a low zinc diet.
The study also treats zinc supplementation into elderly men, and the research shows that a group that increases the zinc intake the testosterone levels are doubled. By this result, this shows the dominant function of zinc to increase testosterone production.
Zinc deficiency can lead to insufficient testosterone levels that can cause erectile dysfunction in men. When men get older, the level of this hormone also decreases, and people can choose certain medications to treat testosterone levels. Taking a zinc supplement is one of many treatments that useful for those who want to have a harder erection and increase the testosterone level. Take 11 milligrams of zinc every day is ideal for men.
However, take the natural source of food is the best way to take zinc. For diet with high zinc intake, choose a high protein diet that usually also support enough zinc. Take meats from chicken, beef, pork, and lamb that rich with zinc. The vegetables that are good sources of zinc are legumes, whole grains, and nuts.
6. Vitamin E
Vitamin E might be a surprising vitamin for a stronger and harder erection. Vitamin E can help you to have the best erections. Vitamin E helps to achieve a harder erection in two ways, by lowers the estrogen hormone level and prolactin, which is excellent when combined. Decrease the estrogen level has proven it gives impact into penis erection in the morning rather than increase the testosterone level. A study published by the University of Florence in The Journal of Sexual Medicine found that estrogen causes decreasing of smooth muscle in the penis.
Vitamin E is lowering the prolactin hormone, a hormone that tells pregnant women to start producing milk. This hormone also presents in men too, and when it gets too high, it will decrease the libido and even lead to a soft erection.
The right dosage recommended for men is taken about 400-500 IU every day.
Vitamin E also gives you many benefits for overall health as antioxidants that will strengthen the immune system and prevent the blood from clotting and maintain the blood flow. This is a direct effect to achieve a harder erection.
You can find food with rich vitamin E such as almonds, sunflower seeds, and peanuts.
L-arginine is a kind of amino acid that able to found in poultry, meat, fish, and products from dairy. The L-arginine is playing a role in metabolism, protein synthesis, healing wounds, immune function, reduce insulin resistance, remove waste products from the body, increase the blood flow, and expand the blood vessel. The L-arginine is also work in create nitric oxide that important for men's erection process. L-arginine is semi amino acids that main building blocks for nitric oxide. Our body is producing enough amount of L-arginine. However, there are several people with particular conditions unable to provide enough of L-arginine.
L-arginine has been reported as an excellent treatment for erection problems and other disease conditions. The effectively from L-arginine is doubled when it combined with other supplements such as Yohimbine. L-arginine also reported it to improve the production of sperm and sperm motility.
Such as other medications and supplements, L-arginine also has a side effect that possible to result, such as blood sugar change, decreasing blood pressure, the unhealthy imbalance of potassium, and the risk of bleeding.
The other research also reports that other amino acids called I-citrulline can give more effective results rather than L-arginine. L-arginine is often get eliminated as reactions from the body process before it a building block for nitric oxide. L-citrulline can escape from these body reactions can generally remain until they reach kidneys. When L-citrulline reaches the kidneys, it converted into L-arginine and become more effective ways to produce nitric oxide rather than take L-arginine supplement.
A study report in men with mild erectile dysfunction treated with 1500 mg L-citrulline supplement for over 2 months. The research shows that 50% of tested men their erection is completely hard and full rigid from their state were unable to have success erection.
8. Omega 3 Fatty Acids
Some experts recommend having fatty fish in your diet as it contains omega 3 fatty acids that are great for achieving a harder erection. Omega 3 fatty acids are excellent nutrients for the heart and reduce the risk of cardiovascular diseases. As cardiovascular diseases are most linked to erectile dysfunction, take food that rich with omega 3 fatty acids are great.
Take fish oils that loaded with omega 3 fatty acids that can help you to achieve a harder erection. This fish oil will relax the arteries and ease the way for the blood to flow into an entire body includes the penis. The fatty acids also help to maintain healthy sperm. Achieve erection involves the central nervous system, as well as the blood flow, the visual stimuli to the brain, stress factor. The omega 3 fatty acids help to reduce stress increase the blood circulation to the body, and also the central nervous system. Omega 3 fatty acid also maintains normal blood pressure as high blood pressure can lead to erectile dysfunction.
Your penis is the smallest blood vessel from the whole body, and this makes them can log in easily. By taking omega 3 fatty acids, it will lower the inflammation that can lead to tightening blood vessel and reduce the blood clotting that will help to boost blood flow into the manhood. The healthy heart is also an indicator of the hood functioning penis.
To increase the intake of omega 3 fatty acids, start to consume oily fish such as herring, tuna, salmon, sardines, and mackerel. If you are vegetarian or not so like to eat fish, you can take walnut as it contains high omega 3 fatty acids, vitamin E, manganese, and fiber that help your body to health.
9. Vitamin B12
Vitamin B12 is a vitamin that cares for the blood cells and nerves. This vitamin also helps to make the DNA body and produce red blood cells. As your body unable to keep it for a long moment, then this vitamin needs to be consumed regularly. When men get a deficiency of this vitamin, it will keep them experience anemia. Anemia is a condition that makes them feel tired, weak, and gives a pale look. The anemia condition called pernicious anemia lead into a state where your body unable to produce healthy red blood cells because there is an insufficient amount of vitamin B12. When this happens to men, erectile dysfunction can result as blood cells are crucial for achieving an erection. The worst vitamin B12 can lead to impotence. This is because nerves in the penis get damages and make it hard to achieve or maintain an erection.
A study in a group of people older than 60 years old, vitamin B12 deficiency has linked to the low count of sperm and lazy move sperm. Vitamin B12 is only able to found animal foods, such as fish, meats, and dairy products. You also can take foods that have been fortified with vitamin B12 such as soy milk, and cereals. For adult men, they need at least 2.4 micrograms (mcg) every day.
Tips to get harder erections
Have harder erections are depending on in several ways. Here are some tips that very useful for you.
• Reduce stress. When people get stressed, the cortisol level will be increased, and it can decline your sexual desire.
• Start does kegel exercises. The kegel exercises help to increase the intensity and improve to have harder erections.
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