Many vitamins and minerals are relevant for good health and male potency. Find out what vitamins and trace elements your potency needs daily.

Most of them can be obtained from a balanced diet. Nevertheless, the usual diet does not include enough important substances. This article presents seven nutrients that can be used in a complex with medications to improve potency and avoid sexual problems.

How to improve your potency naturally: 7 reliable ways

1. Iodine

Iodine is necessary for the normal functioning of the thyroid gland and normal brain activity. Iodine deficiency is observed in almost a third of the people on the planet, so do not forget to eat foods with its high content. These are seaweed, fish, dairy products and eggs.

2. Vitamin D

Vitamin D is a fat-soluble vitamin that tells our cells how to incorporate certain genes. Vitamin D is produced from cholesterol in the skin when it is exposed to sunlight. Not every person can recognize vitamin D efficiency. Symptoms can develop for several years or decades. You can cope with the deficit with the help of fish oil, fatty fish, egg yolks. And do not forget to walk in the sun!

3. Vitamin B12

Vitamin B12, also known as cobalamin, is a water-soluble vitamin. It is important for the formation of blood, as well as for the brain and the nervous function. Every cell in the male body needs this vitamin to function correctly, but the body is not able to produce it. For this reasons, we must obtain it from food or food additives.

Thus, men who do not consume animal products can easily develop impotence. You can improve the situation with the help of seafood and meat. Milk and eggs also satisfy our needs in B12.

4. Calcium

Every cell needs calcium, especially cells of bones and teeth. In addition, calcium acts as a signal molecule throughout the body. Without this element, the heart, muscles and nerves will not be able to operate correctly. Low calcium intake is very frequent, especially in young people and the elderly. The main signs of calcium deficiency is an increased risk of osteoporosis in old age. Dietary sources of calcium include canned fish, dairy products and dark green vegetables such as cabbage, spinach, and broccoli.

5. Magnesium

Magnesium is one of the key minerals in the body. It is of great importance for bones and teeth, it also participates in more than 300 enzymatic reactions. Almost half of the people in developed countries have a deficiency of magnesium in the body. The common symptoms of magnesium deficiency can be heart rhythm disturbances, muscle spasms, fatigue and migraines. To avoid this, use daily cereal grains, nuts, leafy green vegetables or dark chocolate.

6. Iron

Iron deficiency is very common, especially among young women, children and vegetarians. This can lead to brain disorders, anemia, fatigue, weakness, weakened immune system. The best sources are red meat, liver, shellfish, canned sardines, as well as legumes, broccoli and spinach. Also, do not forget to eat fruits and vegetables rich in vitamin C - it helps iron to digest.

7. Vitamin A

Vitamin A is one of the most important fat-soluble vitamins. It helps to maintain healthy skin, cell membranes, teeth, and bones . Its best sources are the liver, fish oil, carrots and green vegetables.