Copyright 2013 Fit Men Over 40

TOP 5 SUPPLEMENTS TO ENHANCE SEXUAL PERFORMANCE

By: J.W. Simpkins Email: jwsimpkins@fitmenover40.com www.fitmenover40.com

All rights reserved. Copying or reproduction of this report is strictly prohibited without written permission from the author, except for comment or review.

DISCLAIMER
The information contained in this report is not intended as medical advice or to take the place of treatment with a qualified health care provider. Further more, the information contained in this report is for educational purposes only and the author cannot be held responsible or liable for the misuse of that information. If you are currently suffering from any medical condition(s) it is strictly advised that you consult with a qualified medical professional. The statements in this report have not been evaluated by the U.S. Food and Drug Administration.

TABLE OF CONTENTS
Introduction.......................................................................................................................... 2 Common Causes of Erectile Dysfunction ......................................................................... 3 Top 5 Supplement Saviors .................................................................................................. 6 Vitamin A............................................................................................................................ 6 Zinc .................................................................................................................................... 8 Vitamin D ........................................................................................................................... 9 L-Carnitine ....................................................................................................................... 11 Prelox ............................................................................................................................... 13 Conclusion ......................................................................................................................... 15 About The Author .............................................................................................................. 15

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INTRODUCTION

man's sense of self-worth and masculinity is often intimately linked to his sexual vitality. Unfortunately, as we age our physiology (directed primarily by lifestyle choices) often conspires to rob us of our ability to perform sexually.

This distressing occurrence in a man's life often rears its ugly head in the form of erectile dysfunction (ED). The psychological ramifications of ED not only adversely affects intimate relationships, but can also impact work related performance and social interactions. It is estimated that approximately 20 to 30 million men in the United States experience varying degrees of ED. In the past, most were condemned to suffer in silence due to overwhelming feelings of fear and shame, as well as a lack of effective treatment options. In todays pharmaceutically enhanced society, conventional medicine generally treats ED with prescription drugs such as Viagra, Levitra or Cialis. Although these drugs can be effective for treating mild ED, they do have a 40-50% failure rate, carry a cost of up to $15 per pill and often cause a multitude of side effects such as: Blurred vision Congestion Flushing Hearing loss Headache Indigestion Neurological disorders Heart attacks It should also be noted that these prescription medications treat ED by increasing blood flow into the arteries of the penis. If the cause of ED is plaque buildup in the penile arteries or is due to a lowered libido, these medications will have little effect.

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COMMON CAUSES OF ERECTILE DYSFUNCTION

chieving a healthy erection is an amazing feat of biological engineering and when you consider all of the possible impediments that can occur, its remarkable that things dont go wrong more often than they do.

Some of the more common causes of ED that need to be addressed by a qualified healthcare provider are as follows: Hormonal: Men who experience ED are often low in hormones such as testosterone and the thyroid hormones T4 and T3, which play vital roles in libido, sexual function and energy production. If youre suffering from ED, Its important to ask your doctor to order the necessary blood tests to measure your hormone levels. Recommended lab tests: DHEA-S DHT Estradiol Total and Free Testosterone Sex Hormone Binding Globulin (SHBG) TSH Free T3 Free T4 Vascular: Conventional medicine is now starting to acknowledge the connection between ED and vascular disease. In a New York Times article Dr. Ira Sharlip stated that, Erectile problems may show up about three years before a cardiovascular event such as a heart attack or stroke.

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Plaque buildup in the penile arteries can impede blood flow into the penis making it difficult to achieve an erection. This plaque buildup in the bodys arteries is the result of systemic inflammation often caused by poor nutrition and lifestyle choices. Those at risk for Type 2 diabetes can also suffer from ED, as chronic high blood sugar levels can damage the tissues of the penis as well as the nerves required for proper erectile function. So if you smoke, drink alcohol excessively and your exercise routine consists of walking from the couch to the kitchen for a week old slice of pizza, then for the sake of your sex life its time to adopt some wiser choices. Its a good idea to have your doctor order blood tests for total cholesterol, HDL cholesterol, LDL cholesterol, VLDL-cholesterol, triglycerides, fasting insulin, C-reactive protein and homocysteine. Psychological: Many men who suffer from depression and/or anxiety often have issues with ED. The cause of psychological issues can vary widely from stress due to financial, family and work obligations, to past traumatic events that remain unresolved. Psychological counseling in the form of talk therapy is often effective in dealing with depression and anxiety. However, conventional medicine is often too quick to prescribe medications such as antidepressants, which can actually exacerbate the symptoms of ED. An interesting new development in the psychological component of ED is the excessive viewing of online pornography. You can learn more about the research on ED and pornography by watching Gary Wilsons TED talk: The Great Porn Experiment. Medications: Many men who suffer from ED are unaware that some of the medications they take for other conditions may in fact be the root cause of their diminished sexual vitality. It can be difficult for physicians and/or pharmacists to ascertain if the side effects from multiple drug interactions are indeed contributing to ED.

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Below are some of the more common classes of prescription medications that have been shown to compromise sexual function: Antacids: Proton pump inhibitors and H2-blockers. Antidepressants: Selective serotonin reuptake inhibitors (SSRIs), tricyclic antidepressants, lithium, monoamine oxidase inhibitors (MAOIs). Cholesterol lowering medications: Statins. Antihypertensives: Calcium channel blockers, diuretics and beta-blockers. Tranquilizers: Barbiturates and benzodiazepines. Hormones: Corticosteroids, estrogens, GnRH agonists and 5-reductase inhibitors. If youre suffering from ED and are taking one or more of the above medications, talk to your doctor to see if its possible to reduce your dose or find a viable alternative with fewer side effects. It should also be noted that recreational drugs such as cocaine, crystal meth, marijuana and ecstasy could all increase your risk for ED.

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TOP 5 SUPPLEMENT SAVIORS

s I mentioned earlier, many men turn to prescription drugs such as Viagra, Levitra, and Cialis in an effort to maintain their sexual vitality as they age.

However, others prefer to seek more natural solutions in the form of nutritional supplements to help overcome ED and/or enhance their sexual performance without the negative side effects associated with drugs.

Unfortunately the nutritional supplement industry is rife with snake oil salesmen making false health claims. It can be difficult for the average consumer to separate fact from fiction when it comes to choosing efficacious supplements backed by solid scientific evidence. What follows are my top five nutritional supplement picks that have been proven to enhance male sexual performance in legitimate scientific studies.

VITAMIN A
Vitamin A is an essential nutrient for maintaining healthy vision, skin, growth, mucous membranes, immune function and reproduction. There is a common misconception (propagated by proponents of plant-based diets) that we can get all the vitamin A that we need from beta-carotene rich foods such as carrots or sweet potatoes. The research however, contradicts this assumption by showing that only a small fraction of beta-carotene is converted into active vitamin A in the form of retinol needed for bodily functions.

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To further compound the problem, chronic stress depletes bodily stores of vitamin A by releasing it from the liver into the bloodstream where it is used up, setting the stage for a deficiency. So what does this have to do with male sexual performance? Studies have shown that increasing levels of vitamin A in the form of retinol beyond government dietary recommendations can significantly improve your bodys production of testosterone and growth hormone (especially when combined with the mineral zinc more on this later). Both of these anabolic hormones are crucial for maintaining your libido and sexual function as you age. Vitamin A is also required for healthy sperm production so if you and your partner are currently having trouble conceiving, it would be a good idea to ensure that you are consuming optimal amounts of vitamin A in your daily diet. Possible signs of deficiency: Red bumps on pack of upper arms. Dry skin. Acne. Poor night vision. Dandruff. Low libido. Eyes sensitive to bright light. Increase susceptibility to infections.

Recommended supplementation: Take 3000 - 6000 IU daily of vitamin A in retinol form. Best food sources: Grass fed beef liver, cod liver oil and egg yolks from pasture raised hens.

QUICK TIP: SINCE VITAMIN A IS FAT SOLUBLE, TO ENSURE PROPER ABSORPTION, IT IS BEST TO CONSUME SUPPLEMENTAL VITAMIN A ALONG WITH A MEAL CONTAINING HEALTHY FATS.

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ZINC
Zinc plays a critical role in mens health, because it is involved in hundreds of enzymatic reactions in the human body. It is concentrated throughout the body in the bones, skin, muscles, kidneys, pancreas, eyes, liver, prostate and testes. Some of the main functions that zinc plays a role in are immune function, insulin management, wound healing, testosterone and thyroid hormone production. As I mentioned in the previous section, zinc works synergistically with vitamin A to produce the hormones testosterone and growth hormone in the body. Zinc is also required for the proper function of androgen receptors sites where testosterone attaches to cells and exerts its anabolic properties. Healthy sperm motility is also dependent on adequate zinc levels. Studies have shown that men placed on a zinc-restricted diet had a 74% average decline of testosterone levels after just 20 weeks. Another study showed that older men who were given zinc supplements after testing positive for marginal zinc deficiency, had an average 93% increase of testosterone levels after a six-month period. These studies highlight the importance of adequate zinc levels for maintaining anabolic drive and sexual function as you age. Possible signs of deficiency: White spots on fingernails. Acne. Reduced testosterone levels. Benign prostatic hyperplasia. Low libido. Slow wound healing. Loss of sense of smell and taste. Frequent infections. Poor sperm production.

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Recommended supplementation: Take 30 mg of zinc (picolinate, L-monomethionine or citrate) daily with food. Make sure to choose a zinc supplement that is balanced with 2 mg of copper, as excess zinc can deplete copper levels in the body. Best food sources: Oysters, grass fed beef and brewers yeast.

QUICK TIP: IF YOU FIND THAT YOU ARE LOW IN ZINC, IT MAY BE NECESSARY FOR YOU TO TEMPORARILY REDUCE YOUR FIBER INTAKE FROM GRAINS TO AVOID PHYTATES THESE ARE COMPOUNDS THAT CAN BIND TO ZINC MAKING IT LESS BIOAVAILABLE TO THE BODY.

VITAMIN D
Vitamin D is known as the sunshine vitamin because it is formed in the body out of dehydrocholesterol in the skin as a reaction to the ultraviolet B rays from sunlight. In order to manufacture adequate levels of vitamin D from sunlight, we need on average 30 minutes of full body exposure to the sun three times per week - something thats not always possible in northern climates year-round. Unfortunately as we age, our ability to manufacture vitamin D from sunlight begins to decline, leaving even those living in tropical climates prone to a deficiency. Until the recent deluge of press on vitamin D, most people were unaware that it is technically a pro-hormone that has wide reaching effects throughout the entire body. The main benefit of vitamin D is to regulate calcification and mineralization of the bones, but new research is being released almost on a daily basis showing just how crucial vitamin D is for overall health. Low blood levels of vitamin D have been linked to conditions such as depression, fatigue, muscle weakness, immune dysfunction, osteoporosis and low testosterone levels. A recent study out of Harvard University of 1500 health professionals showed that men with the highest blood levels of vitamin D also had the highest levels of testosterone. It was also

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discovered that vitamin D has a similar chemical structure to steroid molecules like testosterone, leading researchers to speculate that vitamin D may play a vital role in muscle growth and sexual function. Other research on the link between mens health and vitamin D demonstrates that individuals with the highest vitamin D levels had the lowest levels of sex hormone binding globulin (SHBG), a protein that binds to free testosterone making it unavailable to the body. Higher vitamin D levels were also shown to reduce the aromatase enzyme responsible for the conversion of testosterone into estrogen. All of this exciting new research on vitamin D and its connection to steroidal sex hormones may help many men to overcome sexual dysfunction related to nutritional deficiencies, seasonal variations and general aging. You can have your vitamin D levels checked by asking your physician to order a 25 hydroxy-vitamin D test. Healthy blood levels should fall within the range of 40-60 ng/mL. Possible signs of deficiency: Dental caries. Muscle cramps. Osteoporosis. Anxiety. Depression. Insomnia. Osteomalacia. Rickets. Low libido. Fatigue. Muscle weakness.

Recommended supplementation: Take 2000 to 4000 IU of vitamin D3 Daily. For increased absorption its recommended that you take supplemental vitamin D3 along with vitamin K2, as they act synergistically.

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Best food sources: Cod liver oil, salmon and egg yolks from pasture-raised hens.

QUICK TIP: SINCE VITAMIN D IS FAT SOLUBLE, TO ENSURE PROPER ABSORPTION, IT IS BEST TO CONSUME SUPPLEMENTAL VITAMIN D ALONG WITH A MEAL CONTAINING HEALTHY FATS. THE DAYS THAT YOU DO HAPPEN TO GET ADEQUATE SUN EXPOSURE, IT IS UNNECESSARY TO TAKE SUPPLEMENTAL VITAMIN D.

L-CARNITINE
Carnitine is an amino acid that is essential to our health and it is required in the transport of fatty acids into the cells for conversion into energy. It is found primarily in the skeletal muscles and heart, where it is needed to generate muscular activity, but it is also concentrated in the brain and sperm. Carnitine supplementation has traditionally been used as a protective nutrient for cardiovascular disease and has also been shown to aid fat loss and muscle building. The most recent research on carnitine has produced some exciting new results, demonstrating a significant beneficial effect on male sexual function. In one study, researchers randomly divided 120 men ages 60 to 74 into three separate groups. 1. Group one was given 160 mg of testosterone daily. 2. Group two was given 2 g of propionyl-L-carnitine and 2 g of acetyl-L-carnitine daily. 3. The third group was given a placebo. Over the course of six months the men were given standardized tests to evaluate erectile function. The study participants in both groups one and two had significant improvements in blood flow velocity into the penis, as well as improvement in nocturnal erections. It was noted however, that group number two rated higher than group number one for erection quality based on the International Index of Erectile Function score.

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Another study was performed to test the sexual function of men who had their prostate removed due to cancer. 1. Group one was given a placebo. 2. Group two took 2 g of propionyl-L-carnitine and 2 g of acetyl-L-carnitine daily along with Viagra as needed. 3. Group 3 took Viagra alone as needed. The researchers reported that of the men in group number one, only 7% were able to have satisfactory sexual intercourse. Of the men in group number two, an impressive 87% reported satisfactory sexual intercourse. The men in group number three reported a 51% success rate. The studys researchers concluded that the carnitine and Viagra combination in group number two did the best overall when it came to erectile function, sexual intercourse and orgasm satisfaction. Another interesting benefit of acetyl-L-carnitine when it comes to sexual health is that it is able to cross into the brain and influence the production of the neurotransmitters acetylcholine and dopamine both of which have a strong Influence on libido and sexual function. Possible signs of deficiency: Fatigue. Angina. Muscle weakness. Poor endurance. Recommended supplementation: Take 1 to 2 g of propionylL-carnitine and 1 to 2 g of acetyl-L-carnitine daily without food. Its a good idea to take alpha lipoic acid along with this carnitine combination to reduce potential free radical production. Best food sources: Grass fed beef, fish, poultry and milk products. Mental confusion. Male infertility. Obesity.

QUICK TIP: SINCE CARNITINE CAN BE ENERGIZING, ITS BEST TO TAKE IT IN THE MORNING TO AVOID POTENTIAL SLEEPLESSNESS AT NIGHT.

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PRELOX
Prelox is actually a combination of supplements, L-arginine aspartate and pycnogenol. Studies have shown that when these two supplements are taken in combination they promote the synthesis of the chemical compound nitric oxide, which is essential for healthy vascular function and blood flow through the delicate arteries of the penis. Furthermore, five clinical studies have demonstrated that this combination enables men to achieve higher quality erections, boost sex drive and performance, as well as sperm motility and quantity. In one such study 40 men between the ages of 25 and 45 who were suffering from mild cases of ED, were given 1.7 g of L-arginine aspartate daily for one month, with the result that only 5% of participants experienced normal erections. In the second month, the researchers added 80 mg of pycnogenol along with the 1.7 g of Larginine aspartate daily and an impressive 80% of the participants went on to experience normal erections. In the third and final month of the study, the pycnogenol amount was increased to 120 mg along with 1.7 g of L-arginine aspartate daily and this time an astounding 92.5% of the study subjects experienced normal erectile function. Other benefits reported by the studys participants were an increase in sexual dreams, along with more frequent morning erections. Their partners also noted a higher interest in sex and enhanced sexual performance. All good side effects to say the least! Possible signs of deficiency (L-arginine): High blood pressure. Constipation. Hair loss. Slow healing of wounds. Liver disease. Erectile dysfunction. Low sperm count.

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Recommended supplementation: Take at least 1.7 g of L-arginine aspartate along with 120 mg of pycnogenol daily. Best food sources (L-arginine): Grass fed beef, nuts, raw milk cheese and eggs from pasture-raised hens.

QUICK TIP: TAKING LARGE DOSES OF L-ARGININE CAN ACTIVATE DORMANT HERPES SIMPLEX VIRUSES. IF THIS OCCURS, YOU CAN TRY ADDING 1.5 G OF THE AMINO ACID L-LYSINE DAILY TO THE MIX TO HELP MITIGATE THIS EFFECT.

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CONCLUSION

he loss of sexual vitality can be a major blow to a mans ego and sense of selfworth. However, by implementing a few simple nutrition and lifestyle changes, you can continue to have an exciting and satisfying sex life well into your 40s, 50s, 60s and beyond. After all, when it comes to male sexuality sometimes its the little things that add up to big results!

ABOUT THE AUTHOR

.W. Simpkins is a registered nutritionist and certified exercise coach with a relentless obsession for all things related to enhancing men's health, fitness and performance.

You can read more of his articles and learn about his online coaching program at his website: www.fitmenover40.com.

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