1-Vitamin B3
Vitamin B3, otherwise known as niacin is extremely important when it comes to a man’s sexual health. Niacin is important because it is involved in the production of hormones like testosterone which is vital to male sexual health as well.
Low testosterone means a lower sex drive, a greater chance of erectile dysfunction and just a worse sexual experience overall. Improving hormone function also helps improve the quality of sleep we are getting which can lead to a bunch of health benefits itself.
Another important thing that niacin does is that it improves blood flow, which is very important in the ability to get and maintain an erection during sex.
The best sources of vitamin B3 are sources of meat, especially beef, turkey, chicken and organ liver. Green peas, peanut butter, and mushrooms are also good sources of niacin as well.
2-Vitamin B12
The second B vitamin on the list, vitamin B12, is important because of the role it plays in our nerve and blood health. Vitamin B 12 is especially important in those that have anemia, or a lack of red blood cells in their blood.
Red blood cells are the cells in our body that carries oxygen to our cells, supplying them with the necessary tool to fuel metabolism. Having the proper amount of red blood cells stabilizes our energy levels and allows us to function throughout the day without feeling overly tired or fatigued.
If you are over 60 you should be especially concerned in that a lack of vitamin B12 has been linked to lower sperm fertility, so if you want to be able to have children at that age make sure you are getting the appropriate amount of vitamin B12.
The best foods source of vitamin B12 are all from meats, so if you are vegan or vegetarian you are going to need to take a supplement. The best food source for vitamin B12 are lamb, beef, eggs, sardines, and clams.
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3-Vitamin B9
Vitamin B9 otherwise known as folate or synthetically folic acid, is essential when it comes to male health. This vitamin is not only important for men, but for women as well.
This is because researchers showed that a deficiency in this vitamin is directly linked to serious birth defects. In men it also reduces the quality of their sperm, in that not getting enough vitamin B9 can cause mutations and abnormalities within the sperm.
If you are planning on having a child and want to do everything you can to ensure that it is as healthy as can be, make sure that you are getting enough vitamin B9. Pretty much all varieties of beans are high in vitamin B9, as are avocados, bananas, cantaloupes, and asparagus.
4-Vitamin C
The only vitamin on the list that is not in the B family of vitamins, vitamin C. Vitamin C is not only important in maintaining connective tissue, but is important in maintaining good sexual health as well.
Vitamin C is important when it comes to male sexual health because of the role it plays with blood flow, in that it helps to control vasodilation and vasoconstriction. Vasodilation is what we are more concerned about here, as it involves the opening of the blood vessels, which increases blood flow.
More blood flow to the penis means a bigger, harder erection and usually for a longer period of time as well.
Vitamin C is found in many food sources, so it is pretty easy to get a sufficient amount from the diet to maintain health. Foods high in vitamin C include red bell peppers, lemons, limes, potatoes, strawberries and oranges.
Vitamin C is a water soluble vitamin meaning that you can’t get sick from an overdose like you could from other fat soluble vitamins. If you consume too much vitamin C it just gets flushed out of your body.
If you are supplementing your diet with vitamin C and notice that you have frequent diarrhea, it may be a sign that your body is getting more than enough. If so ease up on the intake for a couple of days or so.
