The different vitamins of B-complex affect distinctive aspects of cellular health, and hence different aspects of male sexual health. Vitamins B3, B6 and B12 are the most critical for maintaining and enhancing male potency, says the Doctor of Medicine of My Canadian pharmacy. In the paragraphs below, find out why B3, B6 and B12 are essential for erectile process, how B2 can boost your sexual energy and why B9 is vital for the healthy sperm production.

Vitamin B3

B3, also known as niacin, reduces cholesterol levels in your body, an essential factor in getting an adequate blood flow for getting and maintaining an erection during intercourse. Fatty build-ups caused by high cholesterol can block blood vessels, making it difficult for a man to maintain an erection. Peanuts, liver, tuna and turkey breast are the best sources of B3 vitamin.

Vitamin B6

Vitamin B6 increases the ability to get in the right mood for intimacy by boosting neurotransmitters responsible for invigorating sexual satisfaction. B6 accomplishes this by enhancing levels of testosterone and stimulating the erectile process. Vitamin B6 deficiency may lead to irritability, fatigue, muscle weakness, peripheral neuritis, and, of course, impairment of sexual strength. Vitamin B6 is found in abundance in liver, eggs, beef, and dairy products. In addition, rich in Vitamin B6 are green peppers, melons, cabbage, carrots, oatmeal porridge, and buckwheat porridge as well.

Vitamin B 12

In several clinical studies, a deficiency in vitamin B12 has been linked to ED and infertility. Vitamin B12 performs numerous important functions in the body. Because vitamin B12 is vital for the formation and duplication of DNA, it promotes the formation of red blood cells, supports brain function, enhances cellular metabolism, increases sexual function in men, and plays a role in the healthy sperm production. In fact, vitamin B12 deficiency may affect the genetic material that the sperm carries. B12 injections may help improve male fertility thanks to the increase in sperm count. A recent study showed that the number of spermatozoa in the ejaculate can be boosted to 100 million per ml and more (from less than 20 million per ml) if a man gets 1000 mcg daily vitamin B12 injections. Besides, there is increasing evidence pointing at vitamin B12 positive role in protecting penile nerves and stimulating blood circulation, which can improve ED condition. Vitamin B12 can be found only in the products of animal origin. The greatest amount of vitamin B12 is available in by-products (liver, heart and kidneys). Other good sources of vitamin B12 include cheese, meat, seafood (crabs, sardines, salmon fish), and poultry. Other B-complex vitamins can also positively contribute to male sexual health.

Vitamin B1 for Libido Increase

Vitamin B1 (thiamine) is directly involved in the synthesis of carbohydrates, proteins and fats. It helps соре with a decline in male libido. Vitamin B1 deficiency can occur due to a monotonous diet rich in refined grains; long-term consumption of raw fish (herring and carp); chronic alcoholism; nervous tension and heavy physical work; exposure to cold or heat; diabetes and thyrotoxicosis. There are the following foods rich in vitamin B1: beans, peanuts, dry yeast, whole meal bread, walnuts, liver, beef kidneys and heart, milk and yogurt, egg yolk, buckwheat porridge.

Vitamin B2 for Sexual Energy

Vitamin B2 (riboflavin) plays a role in production of several hormones, erythrocytes as well as in the synthesis of ATP, a so-called life fuel. Riboflavin is critical for tissue growth and regeneration. And, what is key for men, vitamin B2 is recognized as a source of sexual energy and vitality. If the vitamin B2 levels are low, the negative change may occur in the capillaries. It implies decreased penile vascular tone and worsened blood flow. The symptoms of Vitamin B2 deficiency include cracked lips, peeling lips, tongue inflammation, stomatitis, skin lesions, lacrimation, as well as photophobia, conjunctivitis and decrease in visual acuity. Rich in vitamin B2 are the eggs, kidneys, liver, meat, fish, dairy products and cheese, as well as yeast and leafy green vegetables (especially spinach and broccoli).

Vitamin B5 for Testosterone Production

Vitamin B5 (Pantothenic acid) is a unique diet component for life expectancy prolongation. Vitamin B5 contributes to intestinal motility and the healthy nervous system. Calcium pantothenate, a form of vitamin B5 with a powerful anabolic effect, boosts the synthesis of steroid hormones in the body, and takes part in the coenzyme A synthesis. Moreover, calcium pantothenate helps the body derive energy from foods and, in doing so, it improves your body’s endurance and stamina, as well as augments human tolerance to different physical activities. Pantothenic acid also plays a significant role in the synthesis of testosterone. Furthermore, vitamin B5 gives sexual drive a boost, activates microcirculation in the pelvic area, enhances sexual arousal, stimulates an erection, and contributes to the increased sperm count. Without exaggeration, vitamin B5 is exceptionally important for men’s health. The best nutritional sources of vitamin B5 include liver, kidneys, heart, meat, eggs, green vegetables, seeds, nuts and brewers’ yeast. Keep in mind however, that freezing, canning, and additional methods of food processing will easily destroy pantothenic acid.

Vitamin B7 (Biotin) for Libido

Also known as vitamin H, coenzyme R or biotin, Vitamin B7 helps cells metabolize amino acids and fatty acids, and assist in the formation of glucose from non-carbohydrate sources. The body needs biotin for normal growth and development. The signs of biotin vitamin B7 deficiency might be skin inflammation, hair loss, mucous membrane inflammation, skin pallor, blood sugar disorders, drowsiness, depression, anemia, poor appetite, muscle pain and insomnia. When a man feels tired and irritable, his male libido and sexual activity inevitably reduce. Consequently, this has negative effects on male sexual performance. As most B-complex vitamins, biotin in abundantly available in foods of animal origin, such as pork and beef liver, kidneys, as well as egg yolks. Vegetarian sources of vitamin B7 include legumes, wheat flour, yeast, avocados, nuts, cauliflower, oranges, apples, and, (happily) chocolate.

Vitamin B9 (Folic Acid) for Healthy Sperm Production

Vitamin B9, also known as folic acid, is needed for the absorption of other B-complex vitamins. Folic acid is crucial for men because it improves the function of the cardiovascular system and stimulates the sperm production. Good cardiovascular health, in turn, positively impacts sexual potency in men. Low vitamin B9 levels may result in dermatitis, liver dysfunction, intestinal disorders, as well as dry bright red tongue. Folic acid is found in leafy dark green vegetables (lettuce, asparagus, beetroots, spinach, parsley, and green onion), yellow onion, cauliflower, carrots, brewers’ yeast, melon, apricots, beans, avocado, egg yolk, oily fish, kidneys, liver, and mushrooms.