Do Male Sexual Wellness Supplements Really Work?
In all ages, the use of male sexual supplements has been every day in all places of the world. But do these supplements really work, or is it just a marketing strategy? Well, for the most part, it is the good marketing claims that make people buy such stuff, including various medicinal herbs, vitamins, and minerals. Not only do they claim to improve male libido, sexual performance, fertility, and semen volume, but they also treat conditions like erectile dysfunction and premature ejaculation.
You would be shocked to know that the estimated market for such supplements in the US is more than 80 million dollars. Surprised right? But do they actually work ? In this article we'll be providing you scientifically proven methods to improve male sexual and reproductive health and take a closer look of what actually works and what not?
What are the most common male sexual enhancement supplements?
Before we learn what supplements we should use to improve male sexual activity, we should know that it's not just the lack of a few nutrients that causes sexual dysfunctions in males. Rather, it's a combination of multiple factors, which include overall health status, diet, lifestyle choices, exercise, and stress levels, which significantly impact our sexual health.
Thus improving sleep quality, reducing stress, adequate hydration, improved diet and exercise along with healthy personal connections can help a lot in achieving a better overall sexual health. However, a few supplements are tested by research and evidence suggests that they actually work.
The most common male sexual supplements include:
- Levitra, Viagra, and Cialis have sildenafil and related compounds that, by inhibiting phosphodiesterase enzymes, help relax muscles and improve blood flow and thus are used as prescription medicines for erectile dysfunction.
- Zinc, D aspartic acid, Fenugreek and Tribulus terrestris help improve testosterone levels in the body by increasing its production, release, and action on target sites.
- Maca, Ginseng, Horny goat weed (Epimedium), and L-arginine are shown to increase sex drive and enhance libido.
- Selenium, L-arginine, and L-carnitine compounds are shown to increase semen volume and fertility by increasing sperm count.
- L-citrulline, Beetroot juice, Pomegranate extract, and Ginkgo biloba improve erection quality by increasing blood flow to the genital tract.
While these supplements are proven to be helpful in improving male sexual health, some of these ingredients are mostly present in our foods, so we do not need to use specific supplements for these.
That's why at Curated Wellness, we have a food-first approach to solve the majority of our health problems. However in this fast world of fast food, it's quite possible that we lack these nutrients in our diet and so it becomes crucial for us to take supplements targeted specifically to replenish the deficient nutrient in or to improve our sexual and reproductive health.
What supplements should I take for my sexual health?
Here, we'll provide you with the safest supplements that you can add to your diet with almost no side effects on your body.
Zinc helps regulate testosterone production from androstenedione, thus helping in better sperm production and maturation. It enhances testosterone receptors’ sensitivity. It also has a role in prolactin release from the anterior pituitary in our brain. It increases prostatic fluid and promotes contraction and relaxation of the seminal vesicle gland, which is present around the urethra, thus contributing to an increased semen volume.
Because of its antioxidant function, it controls the inflammatory processes going on in our body. It increases blood flow towards all organs, including the penis and genital area. In this way, it maintains sustained engorgement of genital organs during sexual activity and thus is effective for the treatment of erectile dysfunction and premature ejaculation. Foods like beef liver, legumes, dairy products, red meat, oysters, seeds, and nuts are rich sources of natural zinc. 
L-arginine is an essential amino acid that releases nitric oxide (NO) when metabolized. Nitric oxide causes dilatation of blood vessels by relaxation of their smooth muscles, improving blood flow towards the penis during sex. Enhanced blood circulation also improves libido in women. It regulates the release of hormones like follicle-stimulating hormone (FSH) and luteinizing hormone (LH), which are essential for sperm production.
It has a protective role for Leydig cells in testicles, which are responsible for testosterone formation. Since it's an amino acid, it is an important building block for sperm and semen fluid production. In addition, it improves sperm health by increasing its motility and viability, so fertility is improved. Foods that contain this amino acid include fish, eggs, meat, and leafy green vegetables. However, if it's not adequately supplied via diet, then the addition of supplements becomes a must.
It’s an herbal remedy that has been used in traditional medicine for centuries. It is derived from the roots of the Panax plant. It decreases inflammation in the human body by reducing oxidative stress. It also maintains blood sugar levels within normal ranges. In this way, it boosts energy and improves cognitive function.
It's available in the form of herbal syrups and beverages. When done alone or with ancient acupuncture technique this herbal remedy is proven to improve testosterone production by modulating hypothalamic-pituitary-adrenal axis. Because it improves our mood and increases blood circulation, it is considered good for the treatment of erectile dysfunction.
Dihydroepiandrosterone is a steroid analog. It's a mild sex androgen produced from adrenal glands. By the action of enzymes, it's converted into more potent testosterone. Along with testosterone, DHEA can enhance sperm count and motility. It increases sexual desire and libido in men. It also decreases the symptoms of stress and anxiety that might lead to problems in erection and ejaculation.
Its amounts are high in our bodies during our teenage years. Then its levels tend to decline starting from mid-20s and down to 20% of peak levels in the 70s and 80s. So, adding DHEA to your list of supplements is a good choice. An interesting point to note is that DHEA is produced from its precursor molecule cholesterol, so improving good cholesterol in our diet can increase the production of this steroid by adrenals.
High-intensity workout exercises can also increase DHEA production in our body. Healthy foods that contain good cholesterol, like eggs and meat can be a good source of this essential hormone.
How can I improve my sex drive and sexual performance?
In addition to supplements, here are some bonus tips that can help a lot with overall fitness, health, and improved sexual performance. This includes steps for boosting energy and focus, maintaining a healthy weight, and building muscles, which increase libido in men. Here's what you need to do!
1.Avoiding junk food and excess sugar
Unhealthy snacking and munching on fast foods deprives our body of the essential nutrients it needs from whole foods. They also contain simple sugars that cause glucose spikes in our blood. In the long term, this can lead to insulin resistance, obesity and even diabetes. These low nutritional value foods cause chronic inflammation and put our bodies under great stress.
Swapping such times with a healthy diet containing unprocessed foods like eggs, meat, fish, vegetables, nuts, and fruits can balance our hormones, reduce stress, and decrease the incidence of diseases. Our sexual hormones and fluids are made up of the good nutrients in our food.
We recommend adding lots of proteins, good fats, fibers, and complex carbohydrates to your diet to improve all aspects of your health.
2.Drinking plenty of water
The human body is made up of 70% water. It's a medium of life that constantly moves in and out of cells. It removes all the toxic wastes from our body through sweat and urine. The optimal functioning of our brain requires water to keep us energized all day long. It improves blood flow to all organs by increasing blood volume. All the secretions in our body have water as their chief component, so are the genital fluids.
Staying hydrated can help in the efficient production of semen fluid. In addition, our sexual organs are very sensitive to toxic materials present in our blood. Proper hydration can save them from such damage. Drinking at least 3 to 4 liters of water can help us stay hydrated. Eating foods that contain more water, like watermelon, orange juice, and fruit smoothies, can be another good way of keeping us hydrated without drinking gallons and gallons of plain water every day.
3.Improving sleep quality
Sleep is as important to our body as oxygen is to our lungs. During sleep, our bodies get repaired from damage, toxic wastes are metabolized, hormones are regulated, muscles are built, and long-term memory is built in our brains. An average person needs at least 7 to 8 of good sleep to wake up fully energized for the next productive day.
Lack of sleep slows down our mental and physical functions. Remember that it's not just the 8 hours but the quality of sleep that matters. For that, we need an environment that is conducive to sleep. Sleeping after 8 pm daily and waking up early at almost the same time can improve our circadian rhythm. Noise cancellation, curtains down, lights off, and a comfortable bed can improve sleep quality. Needless to say, no one wants to indulge in sexual activity when they're too exhausted or stressed out from a busy day, so proper sleep can help us stay energized for a good sexual performance in bed.
4.Moving your body every day
Workout, workout, and workout! A 30-minute heavy workout accounts for 2% of our 24-hour day. And this alone can improve our strength and energy. However, it's not just high-intensity exercise that is helpful. Rather, we can keep ourselves moving all day by going to the office on foot or riding a bicycle to a grocery store and doing some house chores.
The more our body and mind stay active, the more we are able to do things efficiently, and that includes our sexual performance. Research studies have shown that building muscles by exercise can increase testosterone levels in our body, which obviously improves fertility in men.
5.De-stressing yourselves
Stress causes our sympathetic nervous system to activate, resulting in a fight-or-flight response. In this condition, we're in survival mode, and the last thing we wanna do is to reproduce. On the other hand, any form of sexual activity requires relaxation and involvement of the parasympathetic nervous system, which is basically a rest-and-digest system. Chronic stress can be a sex killer, and so anxiety disorders need to be addressed timely.
Supplements billed as boosting male libido and sexual performance may provide some benefit, but they should not be used as the only solution. We recommend starting with an unprocessed, whole-food diet, drinking plenty of water, getting quality sleep, moving our bodies, and managing stress first. Get your mind right, give your body the nutrition it needs, and the rest to allow your body to repair and build. Then, if you still need a targeted supplement to help support lingering issues with libido or performance, a practitioner can work with you to decide what nutrient or combination of nutrients will work best. Ready to get started working with a practitioner? Click here to set up a session.
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