Daily stress and a fast-pacedlifestyleis leading to low performance among men.Physical and psychological factors, such as stress, medications, and chronic conditions, can impact a man’s sexual health.

They can affect our ability to experience and maintain a satisfactory level of sexual performance and cause male sexual dysfunction. These issues include erectile dysfunction, premature ejaculation, low libido, delayed ejaculation, and orgasmic dysfunction.These conditions further cause stress and anxiety leading to a vicious cycle.

Physical causes of male sexual dysfunction include

• Diseases and conditions that affect the vascular system, such as atherosclerosis, diabetes, and hypertension;

• Neurological disorders, such as Parkinson’s disease and multiple sclerosis;

• Hormonal imbalances, such as hypogonadism; and

• Certain medications, such as anti-depressants and anti-anxiety drugs.

Psychological causes of male sexual dysfunction include stress, anxiety, depression, relationship issues, and performance anxiety.

The treatment for male sexual dysfunction depends on the underlying cause. The treatment may include medications to improve blood flow, hormonal supplements to balance hormone levels, and lifestyle changes such as quitting smoking, exercising regularly, and reducing stress.

For psychological causes, the treatment may include cognitive-behavioural therapy, sex therapy, and psychotherapy. Some of these medications have side effects. Due to this, some of us would prefer to try some sexual health supplements or vitamins before we start on any medications.

Below are some men’s sexual health supplements and vitamins researched and found effective in mild to moderate cases.

Sexual health supplements for men

Best herbs for male sexuality

1. Tribulus Terrestrisor Gokshura

   Tribulus is a Mediterranean plant. The fruit, leaf, or root extract of Tribulus has been used to enhance athletic performance and bodybuilding. Studies have shown Tribulus to have aphrodisiac activity and increase testosterone levels and sperm count in men.

   The study highlighted a dose-dependent improvement in sexual behaviour in the male participants. The increase in sperm production and testosterone improved sexual endurance and overall sexual health.

   An increase in blood flow to various organs helps improve sexual dysfunction in men and improves overall performance. Muscle strength and stamina increased, enhancing performance. Tribulus is available in capsule and tablet form.

2. Shilajit

   Shilajit is a blackish-brown gummy exudate that oozes from the rocks in the Himalayas. It can help overcome mountain sickness in climbers such as hypoxia, tiredness, lethargy and high-altitude cerebral oedema. The fulvic acid in Shilajit boosts energy levels and stamina. It improves the absorption of nutrients by the body. This reduces tiredness and lethargy.

   Shilajit also increased total testosterone, free testosterone and dehydroepiandrosterone (DHEAS) levels in men. The effects of other herbs, vitamins and minerals are amplified. This is because Shilajit enhances their absorption and bioavailability in the body.

   Regular consumption improves sexual health, physical strength, and vitality, relievesstressand slowdowns ageing. It boostsbrain performance and improvesmemory. Shilajit is available in powder, resin and capsule form.

   Best vitamins for male sexuality

3. Vitamin D

   Vitamin D is a steroid hormone primarily known for calcium metabolism and bone health. Vitamin D leads to Nitric oxide (NO) mediated vascular dilation, essential for penile erection.

   A recent study on 3,390 men aged >20 years (free of Atherosclerotic cardiovascular disease) highlighted the role of Vitamin D in erectile dysfunction. A higher prevalence of peripheral arterial disease was observed in patients with low serum levels of Vitamin D.

   Vitamin D level <20 ng/mL wasassociated with higherrisk, whereas vitamin D levels >35 ng/mLlowered the risk of erectile dysfunction.

   Vitamin Dalso helpsregulate blood pressure and reduce oxidative stress. We can improve our vitamin D levels by taking early morning brisk walks as sunlight is the most natural source of vitamin D. Foods rich in vitamin D are oily fishes – salmon and sardines, egg yolks, animal liver, etc. In severe deficiency cases, we may need to take vitamin D supplements.

4. Vitamin B

   Vitamin B3 or Niacin converts food into energy. It is also known as niacin, nicotinamide or nicotinic acid. It keeps skin, hair, nails and the nervous system healthy.

   It is not stored in the body. Any excess is excreted in the urine. Thus, we need to supplement our diet daily with food rich in niacin. Niacin deficiency can cause scaly pigmented skin, swollen tongue, fatigue, depression, sexual dysfunction, etc. I

   n a study, one hundred sixty male patients suffering from erectile dysfunction were treated with 1,500 mg oral niacin or placebo daily. Patients treated with niacin showed significant improvement in their condition.

   Niacin can be used to manage moderate to severe erectile function in patients. To increase Vitamin B3 in our diet, we can consume animal meat, lentils, peanuts, brown rice, salmon, etc.

   Vitamin B9(Folate, Folic acid) is a water-soluble vitamin. It is necessary for red blood cell synthesis and various metabolic processes. Folate deficiency can lead to anaemia, fatigue, mouth sores, etc.

   It can also cause sexual health problems – erectile dysfunction and premature ejaculation. Foodsrich in folateare liver, avocados, cereals, beans, legumes, lentils, etc.

5. Vitamin C

   Vitamin Cis also known as Ascorbic acid. It is an antioxidant. It helps the body fight free radical damage caused by excess sun exposure, smoking, radiation and ageing. It scavenges free radicals. It slows down disease progression. Italso plays a roleinimprovingblood flowto various parts of the body.

   Poor blood flow to the genitals can cause poor sexual health. Vitamin C boosts immunity and improves overall health. Vitamin C is notstored in the body. So we must consume it daily. Some of the sources of vitamin C are citrus fruits, tomatoes, melons, pineapples, etc.

Vitamins D, B3, B9 and C are the best vitamins for male sexuality. Consuming these vitamins can boost men’s sexuality. Herbal supplements may interact with other medications. If you have an underlying condition, consult your doctor before starting these herbs.

Buy these herbs from verified sources. Lifestyle changes such as reducing alcohol consumption and avoiding recreational drugs may also help to improve sexual health.Consuming a balanced diet and regular exercise boosts overall health. This also increases stamina helping us perform better in bed.