Nutrients for Libido & Vitality: Zinc, Selenium & Co. Explained Factually

"I just don't feel quite on top of things anymore." You hear this sentence often – and rarely is there a single cause behind it. Around "vitality" and "libido" there's a lot of big promises and even bigger price tags. We do it differently: we look at which nutrients your body actually needs for a normal hormone balance and normal energy metabolism – and what of that is actually proven and approved in the EU.

In short: "vitality" is not a medical term, and no capsule switches on libido at the push of a button. But there are nutrients with clear, approved claims – above all zinc (normal testosterone level, normal fertility) and the "anti-tiredness" nutrients such as iron, magnesium and B vitamins. They close gaps, but they replace neither sleep nor medical assessment.

The essentials in brief

• Zinc contributes to a normal testosterone level in the blood as well as to normal fertility and reproduction.
• Selenium contributes to normal spermatogenesis.
• Magnesium, iron and B vitamins contribute to normal energy metabolism and to the reduction of tiredness.
• Plants such as maca, ginseng or tribulus have no approved claims in the EU – we describe them neutrally.
• With persistent exhaustion or declining drive, please always seek medical assessment.

What "vitality" really means from a nutritional science perspective

"Vitality" colloquially describes a feeling of energy, drive and performance. From a nutritional science perspective, this can be broken down surprisingly concretely. Your cells gain energy in the mitochondria, their powerhouses, via energy metabolism – and at almost every step of this chain, vitamins and minerals hang on as cofactors. B vitamins are spark plugs for energy metabolism, iron transports the oxygen that the powerhouses burn, magnesium stabilises the energy-rich compound ATP. If one link is missing, the chain stalls – and that feels like tiredness and lack of drive.

The crucial shift in perspective: a nutrient doesn't "make" you vital. But a deficiency can take vitality away from you. Declining drive has many possible causes – lack of sleep, stress, too little exercise, but also conditions requiring treatment. If complaints persist for a longer time, seeing a doctor is the right first step.

Zinc: the key nutrient for hormone balance

Zinc is an essential trace element involved in hundreds of enzymatic processes. Particularly relevant to this topic: zinc contributes to a normal testosterone level in the blood as well as to normal fertility and reproduction – both officially approved claims. In addition, zinc has a function in protecting cells from oxidative stress and contributes to normal cognitive function.

Because the body doesn't store zinc, regular intake is important. Good sources are beef, cheese, oats, lentils and pumpkin seeds. Plant-based foods contain phytates, which inhibit absorption – one reason why people eating a vegetarian or vegan diet should keep an eye on their zinc supply.

Energy & tiredness: the often overlooked lever

Anyone who feels "not vital" often simply means: tired and lacking drive. This is exactly where several nutrients with approved claims come in. Magnesium contributes to normal muscle function, to the function of the nervous system and to the reduction of tiredness. Iron is crucial for oxygen transport – an iron deficiency is one of the most common causes of persistent exhaustion, especially in people with an increased requirement. And the B vitamins (especially B6, B12 and folate) contribute to normal energy metabolism.

Whether you actually have a deficiency is most reliably clarified by a blood test. Iron in particular should not be taken in high doses "on suspicion" – the rule here is: measure first, then act, ideally under medical supervision.

What research is investigating – and where the limits lie

Around plant substances such as maca, ginseng or tribulus terrestris there's a lot of interest and ongoing research. However, no health claims are currently approved for these plants in the EU. We therefore describe them factually as traditionally used plants – maca, for instance, from Andean cuisine, ginseng as a centuries-old classic of East Asian herbal knowledge – without attributing a specific effect to them. Anyone interested will find a fair assessment in our neutral individual guides. Robust and officially backed in the context of hormone balance and energy are, above all, the vitamins and minerals named above.

How "vitality" is really built

It's worth breaking "vitality" down into its components once, rather than treating it as one big, diffuse goal. There's physical energy (energy metabolism, oxygen transport – this is where iron, B vitamins and magnesium come in), mental freshness (good sleep, sufficient fluids, daylight) and the hormonal framework (in which zinc is involved). Anyone who notices they're "lacking the energy" does well to honestly check which of these levels is currently the issue. Often it's not the nutrient but the sum of small everyday things – and that's usually something you can take into your own hands.

In practice: form, timing and quality

If you're supplementing nutrients in a targeted way, it's worth looking at a few details. Zinc is often taken with some distance from meals very high in calcium or iron; many people take it in the evening. Zinc and iron, or zinc and calcium, are therefore often separated in time. Selenium is uncomplicated and can be taken with a meal. Generally, look for well-documented compounds (e.g. zinc bisglycinate), transparent dosages and lab-tested quality. More is not better: there are upper limits for zinc and selenium that should not be exceeded on an ongoing basis.

Selenium and other trace elements

Selenium deserves its own paragraph, because it has a clearly approved claim: it contributes to normal spermatogenesis. Beyond that, selenium supports normal immune function and the protection of cells from oxidative stress. Soils in Central Europe are considered relatively low in selenium, which is why supply isn't automatically optimal for everyone – good sources are Brazil nuts (just one or two a day is enough), fish, eggs and meat. Anyone combining zinc and selenium covers the two trace elements that are best documented in the context of hormone balance and reproduction.

Three everyday scenarios

To make this more tangible, here are three typical situations:

• You work shifts and sleep irregularly. Here the most important lever is rarely a capsule, but your sleep rhythm. Nutrients like magnesium and B vitamins support energy metabolism – but the real foundation remains recovery.
• You eat a vegetarian or vegan diet. Then it's worth taking a closer look at zinc (phytates inhibit absorption), iron and B12 – you should specifically supplement the latter with a vegan diet anyway.
• You train intensively and sweat a lot. Minerals are also lost through sweat. A good basic supply of magnesium is then a sensible building block.

The foundation: more than capsules

Honestly, sleep, exercise, daylight and a moderate approach to alcohol often contribute more to a feeling of vitality than any supplement. Alcohol, for example, affects both hormone balance and sleep at once – anyone who cuts back here often does more for their wellbeing than with any product. Anyone who sleeps badly, is chronically stressed or barely moves won't make up for that with a capsule. Nutrients unfold their benefit where a gap exists – as a complement to a solid foundation, not as a replacement for it.

Honestly assessed

The function of zinc for testosterone levels and fertility is established, as is the role of iron, magnesium and B vitamins for energy metabolism and tiredness – most clearly where an undersupply exists. What cannot be claimed is that a product "creates desire" or produces vitality. With persistent exhaustion, declining drive or changes in libido, the rule is: seek medical assessment – there can be underlying causes that a capsule doesn't address.

Suitable products from Scheunengut

If you'd like to specifically cover your basic supply, you'll find lab-tested zinc and selenium with us – both with approved claims around hormone balance and fertility. For the energy foundation, it's worth looking at magnesium, iron and the theme world Energy. For men in different life stages, we've put together Men in every life situation. More background is provided by Zinc: effects, daily requirement & deficiency, Energy: magnesium, iron & B vitamins, Nutrients for hormone balance, Nutrients for men and Nutrients for men over 40.

Frequently asked questions (FAQ)

Are there nutrients that increase libido?

For "libido" itself, there is no approved health claim – no nutrient may be marketed as a desire enhancer. What is proven, however, is that zinc contributes to a normal testosterone level and to normal fertility. Nutrients close supply gaps; none of them is a miracle cure for libido.

What really helps against the feeling of lacking vitality?

"Lack of vitality" is usually an umbrella term for tiredness and lack of drive. This is where iron, magnesium and B vitamins come in, with approved claims for energy metabolism and the reduction of tiredness – especially where an undersupply exists. Sleep, exercise and daylight are just as important. With persistent complaints, please seek medical assessment.

Do maca, ginseng or tribulus do anything?

These plants are used traditionally and currently researched, but have no approved health claims in the EU. That's why they may and should only be described neutrally. Anyone wanting to try them will find a factual assessment in our individual guides – it's above all the vitamins and minerals mentioned that are robustly backed.

Should you take zinc just in case?

Zinc can sensibly supplement basic supply, especially with a predominantly plant-based diet. It's important not to exceed the upper limits on an ongoing basis, since too much zinc can, among other things, affect copper balance. With persistent complaints or if a genuine deficiency is suspected, medical assessment is the better path.