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Full Text of ...
The Smart Guide to Better Sex
From Andro to Zinc
Supplements and Herbs to Fire Up Your Sex Life
By John Morgenthaler and Mia Simms
$9.95 - 128 pages, softcover
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Chapter 3
Niacin and Other Notable Nutrients
It makes sense that a healthy body is also one that will function better sexually. However, with age, overall vitality can begin to wane, and sexual interest often diminishes as well. The good news is that scientific research has uncovered certain nutrients that can help to awaken the libido, boost sexual performance and enjoyment, and even combat reproductive disorders. This chapter will relate how a select group of nutrients is not only critical to overall health but to a more fulfilling sex life as well.
Over the ages, a variety of foods have earned their reputation as aphrodisiacs— and with good reason. These are foods that are rich in the very nutrients that promote sexual potency, stamina and desire. While many nutrients can contribute to sexual vitality, four in particular can enhance the sexual experience. These include:
The B vitamins, especially B-3 (niacin) and
B-5 (pantothenic acid)
Choline (also closely related to the B family)
Zinc
These nutrients have been found to play an important role in increasing circulation, sensation, neurotransmitter and hormone production, and sexual function.
Niacin—Nutrient for
Better Health and Sex
Niacin, also known as vitamin B-3, is directly and indirectly involved in over 50 different chemical reactions in the body. Vital for healthy skin, proper circulation and the synthesis of the sex hormones, niacin is also involved in several enzyme-dependent functions. Niacin-containing enzymes play an important role in energy production; fat, cholesterol and carbohydrate metabolism; and in the manufacture of many body compounds. This versatile nutrient is routinely recommended for lowering blood lipids, arthritis relief and heavy metal detoxification. While its health benefits are many, the focus here is on sexual benefits.
The Niacin Sex Flush
Niacin is important for the manufacture of the sex and adrenal hormones; however, its primary prosexual effects stem from what most would consider a side effect of the vitamin. Shortly after ingestion, niacin can produce sensations of intense warmth as a tingly itch spreads throughout the body. It also produces a flush, pink cast to the skin, which is especially pronounced in the extremities. This response is called a niacin flush.
As an unexpected reaction, the niacin flush can be alarming and even uncomfortable; yet the response is harmless, and it actually mimics a normal sex response called the sex flush. The natural sex flush, which has been documented by Masters and Johnson, is caused by a large histamine release and is a natural response to sexual excitation. It causes a pink flushing of the face, neck, shoulders, chest and other areas in a pattern very similar to the niacin flush.
With niacin, the sensation closely resembles a sex flush with an increased intensity, depending on the dose. In fact, the niacin flush is caused by the same histamine release as the sex flush, with one important difference. Because niacin instigates a larger than normal histamine release, the results are often more dramatic.
This effect, which occurs throughout the body, produces a dilation of blood vessels and capillaries and a subsequent increase in blood flow. It is this increase which produces the flush. It usually lasts up to 20 minutes and can enhance both sensual and sexual pleasure.
Orgasmic Benefits
Niacin may also be helpful for individuals experiencing difficulty achieving orgasm. The ability to experience an orgasm is related to adequate histamine release, which is an essential factor in the orgasmic experience. Researchers Pearson and Shaw give a fascinating account of a thoroughbred stallion that was unable to reach orgasm. When the animal was given niacin, the stallion was quickly restored to full form. In their writings they remark the handlers "even had to restrain the horse because they were afraid he might injure himself by the frequent masturbation in which the stallion then engaged."
Another benefit of niacin supplementation is that the flush is often accompanied by increased mucus secretion in the mouth and sexual organs, which can further enrich the sexual experience. And when taken for sexual enhancement, niacin increases sensations and sensitivities throughout the entire body—not just in the genital area. Overall skin-to-skin contact during such a flush can be extraordinary. And because of its safety and low cost, niacin has become very popular as a prosexual nutrient.
Safety and Precautions: When taken as a dietary supplement, the resulting niacin flush is considered a harmless side effect. For prosexual purposes, however, this side effect is the desired result.
Since niacin is a fairly strong acid (nicotinic acid), higher doses can contribute to acid indigestion by releasing excessive histamine in the stomach, which can stimulate the release of digestive acids. If this occurs, it can be offset by taking a mineral buffer such as magnesium salt or an antacid.
In doses of 800 milligrams or more, we suggest the supervision of a physician, since excessive doses can elevate liver enzymes. A simple blood test can detect the abnormality, and a lower dose will eliminate the problem.
Those with diabetes, active ulcers or undergoing drug treatment for tuberculosis should refrain from higher doses of niacin without medical monitoring.
Dosage and Timing: First, it is important to recognize that the niacin flush is dose-dependent, meaning one develops a tolerance to it. Thus, while nutritionists who use niacin for its cholesterol-lowering benefits recommend taking it regularly to avoid the flush, for sexual purposes it is better not to develop a tolerance. Instead, its use should be reserved for just before sex.
The dose required to produce a flush varies based upon individual sensitivity. Not taken regularly, 50 milligrams of niacin can produce a good flush. This can be increased as desired.
Hot Tip: For best results, niacin should be taken on an empty stomach. The flush usually occurs within 15 to 30 minutes and lasts for up to 20 minutes. It is a good idea to experiment with dosage and timing, as many people enjoy reaching orgasm at peak flush.
Availability: Niacin is a nutritional supplement and readily available at health and natural product stores, and by mail order. Avoid time-release, niacinamide and "non-flush" forms of niacin, as these are designed to prevent the flush.
Choline For Acetylcholine
Choline is a member of the B-vitamin family that serves both the brain and the sexual organs. It is most recognized for its essential role in the production of the brain neurotransmitter, acetylcholine (ACh). Considered an important brain chemical, ACh is utilized in several critical processes including memory. ACh also acts as an influential prosexual nutrient. As it helps transmit impulses from the parasympathetic nervous system to the genital area, it also promotes the secretion of the mucous membranes.
ACh is the primary neurotransmitter that sends signals from the nerves to the skeletal muscles throughout the entire body. This chemical is essential for proper muscle control and tone. There is reason to believe that choline supplementation may enhance energy and stamina by raising ACh levels. This effect can provide energy for extended physical activity—sexual and beyond!
Choline is also essential for fat metabolism and for the production of cell membrane components such as phosphatidylcholine. Although the body can manufacture choline to a limited degree, it has recently been defined as an "essential nutrient," meaning the body cannot manufacture enough of it and must get it from food. Without choline, fats become trapped in the liver, where they can cause numerous afflictions, including metabolic disorders.
Sexual Responsibilities
Several studies confirm the importance of choline as a key component in the role of the nerve transmission involved in sexual responses. In short, too little choline results in decreased acetylcholine levels, which in turn decreases sexual responsiveness. Conversely, when ACh levels rise, sexual responsiveness is able to increase. Durk Pearson and Sandy Shaw have indicated that ACh is involved in the build-up toward orgasm, orgasmic urethral and vaginal contractions. It also seems to play a role in the subjective perception of orgasm intensity and duration.
Several laboratory studies show that the sexual response of females is triggered, in part, by ACh in the brain. When female rats were given the drug eserine, which increases ACh in the brain, they exhibited lordosis, the sexually receptive posture in females. When these same rats were injected with atropine, a cholinergic-blocking drug, the lordosis response ceased. The experiment was later repeated with similar drugs, and once again, the sexual results were the same. In another experiment, an ACh-like drug carbacol, which mimics the action of ACh, was injected into the brains of female rats. The result, once again, stimulated lordosis.
The sexual effects of ACh have also been studied in men, with several studies focused on samples of the spongy muscular core of human penile tissue (taken from cadavers). These were isolated in a noradrenaline "bath," which caused them to contract. When noradrenergic stimulation contracts this muscle in the living penis, the penis becomes flaccid. When carbacol (imitation ACh) was added to the bath, the muscle relaxed, which once again indicates the role of ACh in erection.
Vitamin B-5 for
Energy and Endurance
Vitamin B-5, also known as pantothenic acid, plays an important role in energy production and in the manufacture of adrenal hormones and red blood cells. It can enhance physical and sexual endurance in two important ways. First, the body uses the vitamin to manufacture acetylcholine. Second, it plays an important role in the metabolic energy-producing process known as the Krebs Cycle.
An interesting study demonstrated the importance of vitamin B-5 for physical endurance. The trial involved laboratory rats, which were divided into three dietary groups receiving either high, adequate or deficient levels of vitamin B-5. The rats were then placed into a tank filled with cool (64 degreesF) water and forced to swim to the point of exhaustion. The results showed that the rats with the high B-5 diet outlasted the rats whose diet had been deficient — by over four times!
Another experiment demonstrated the ability of vitamin B-5 to extend physical endurance. The "test subjects" consisted of two sets of frog muscle tissue samples — one that was first bathed in vitamin B-5 and the other that was not. The samples of frog muscle were electrically stimulated to induce a continuous twitch, which persisted to the point of exhaustion. The tissue samples that were bathed in B-5 "out-twitched" the control muscle by as much as 200 percent. These results demonstrate the importance of vitamin B-5 for optimal muscular endurance.
Choline + Vitamin B-5 =
Better Sex
Combined, choline and vitamin B-5 comprise the perfect marriage of nutrients for ACh production and can significantly enhance the sexual experience. Some report being able to have sex for twice as long by using this combination. One woman who uses choline with vitamin B-5 says the mix helps her feel more relaxed during sex. "There's no muscle tightness," she says, adding "It makes your body feel smoother, especially if you tend to tense up while having an orgasm."
Adding Arginine for
Great Chemistry
Adding arginine to the choline + B-5 equation can give a phenomenal sexual response. While the choline and vitamin B-5 have sexual benefits of their own, the synergistic effect of arginine, NO synthesis and possible GH-release may significantly enhance the overall pro-sexual effects of each of these nutrients.
Safety and Precautions: Excessive amounts of choline and vitamin B-5 may produce too much ACh. Side effects can include increased muscle tone, stiff, tight muscles (neck and shoulder area) or a muscle tension headache.
ACh also stimulates the intestinal muscles, which can speed food transit time through the intestinal tract — and high doses may have a mild laxative effect. This can be reversed by cutting back for a few days and resuming with half of the original dose. One does develop a tolerance to these nutrients rather quickly, so the dose may be increased at a gradual pace.
Dosage and Timing: These nutrients work best when taken daily and at a three-to-one ratio (choline to vitamin B-5), in doses of up to three grams of choline and one gram of vitamin B-5. It is best to begin with lower dosages (one gram choline, one-third gram B-5), while gradually increasing to the three-to-one gram dose over several days.
For optimal results, these nutrients may be taken together about 20 to 30 minutes before sex; however, good results are achieved even when taken earlier in the day. For enhanced sexual endurance, at least half of the daily dose may be taken just prior to sex.
Hot Tip: For a more dramatic effect, look for choline and vitamin B-5 combination formulas that also include arginine.
Availability: Choline and vitamin B-5 are available in tablets, capsules and powder, and can be purchased individually or in combination formulas. As nutritional supplements, they are available at health and natural product stores, and by mail order. Vitamin B-5 is most commonly available as calcium pantothenate; however, it is most active in the form known as pantethine.
Zinc — the Most Sexual Mineral
Some of the most popular aphrodisiac foods are also those that are good sources of zinc. Fresh oysters, for example, contain a generous 150 milligrams of zinc in every 100 edible grams. So it is not by coincidence that this trace mineral is also one of the most important for healthy sexual functioning, especially in men. Found in every cell of the body, zinc is vital to several aspects of male reproduction, including hormone production, sperm formation and sperm motility. According to Julian Whitaker, M.D., in his popular book Dr. Whitaker's Guide to Natural Healing, because zinc is most concentrated in the semen, frequent ejaculation can quickly lead to depleted zinc levels.
Zinc also plays an important role in the production of many enzymes in the body — enzymes that are involved in thousands of functions, from cell growth to testosterone production. Yet the body's zinc supply is relatively small and easily compromised. The body responds to deficiencies of this precious mineral by decreasing the sex drive. Upon closer examination, it becomes clear why this is so.
Several studies show that American adults are getting well below the Recommended Dietary Allowance (RDA) for zinc, which ranges between 12 and 19 milligrams (based on sex and age). In fact, most Americans are only getting about 8.6 mg of zinc per day. Some researchers suggest that zinc deficiency is the single hidden cause of the overwhelming rise in male impotence and female eating disorders in America.
Zinc for Fertility
The importance of zinc to sexual health becomes most apparent when body levels of this mineral are in low supply. In men, deficiencies are characterized by reduced libido, low testosterone levels and lower sperm counts, delayed sexual maturation, testicular atrophy and other non-sexual problems such as poor wound healing and growth retardation. In fact, low zinc levels may be a major contributing factor to infertility, as lower zinc levels are also associated with infertility in men with low sperm counts.
Several studies have demonstrated that zinc supplementation can reverse many of these effects. It can increase sperm counts, motility and testosterone production. One study tested 37 men with more than five years of infertility whose sperm counts were lower than 25 million per milliliter. The study also measured blood testosterone levels. When the men took a zinc supplement for 45 to 50 days, 22 exhibited a significant increase in sperm count. Testosterone levels also increased, and nine of the 22 wives became pregnant during the study! Considering the long period of infertility and relatively short period of supplementation, these results are impressive!
Zinc for Prostate and
Hormone Health
In the healthy human male, zinc levels are most concentrated in the semen and are about 10 times higher in the prostate than in other soft tissues. Researchers are now discovering a link between prostate cancer and reduced zinc levels. Some evidence also suggests that zinc plays an important role in regulating testosterone levels in the prostate.
As though these weren't enough reasons to supplement with zinc, research now shows that the mineral is also important for the modulation of testosterone levels in the prostate. Evidence suggests that zinc may help control the conversion of testosterone to dihydrotestosterone (DHT). This is important because DHT has been implicated in male-pattern balding and prostate enlargement. One study showed that when a group of rats was placed on a zinc-enriched diet, the conversion of testosterone to DHT was significantly reduced. Other studies show that just one month of low zinc intake is enough to produce a zinc deficiency that reduces male testosterone levels by 20 percent. However, when zinc is replenished, the body quickly restores the hormone to healthy levels.
How Zinc Doubles
the Pleasure for Women
Zinc is also important for female sexuality. According to Dr. Carl Pfeiffer, late medical director of the Brain Bio Center in Princeton, N. J., zinc is highly concentrated in the pineal gland, which is directly linked with libido (see Chapter 4). This led Pfeiffer to suggest that adequate zinc levels are critical for a healthy sex drive in both men and women. The mineral is also essential for the proper lubrication of the vaginal canal and can help increase the pleasure for women during intensive and passionate sex.
Zinc deficiencies have also been linked to various eating disorders, and several studies have found that sexual problems and eating disorders in women are often closely intertwined. Women with conditions such as anorexia nervosa, bulimia and obesity have been helped with dietary zinc supplementation.
Safety and Precautions: Zinc is considered a safe trace mineral. However, toxicity can result with prolonged intake of 150 mg or more. Unwanted effects can include depressed immune function, copper imbalances and reduced HDL-cholesterol levels.
Dosage and Timing: The dosage level for zinc is about 20 milligrams for most people. However, in order to correct deficiencies, men should take 60 mg divided into three 20-mg doses with each meal; and women should supplement about 40 milligrams, divided into two 20 mg doses.
Hot Tip: Optimal zinc levels enhance the sense of smell, which can play an important role in sexual arrousal (see phermones, chapter 6) Furthermore, the sense of smell tends to decline with age and zinc supplementation may help prevent this.
Availability: Zinc is a nutritional supplement and is available at health and natural product stores, and by mail order. Zinc is also abundant in seafood (especially oysters), lamb, red meat, nuts, seeds and ginger root.
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