The Sex Diet: How Nutrition Affects Your Libido

February 13, 2018 4 min read

Low libido can affect both men and women at any stage of life. While it's often temporary, factors such as stress, poor sleep, hormonal changes, ageing, certain medications, and health conditions can all play a role.

The good news? Supporting your overall health may also help support a healthy sex drive. Eating a balanced diet rich in omega-3s, leafy greens, nuts, seeds, berries, and other antioxidant-rich foods can help promote energy, circulation, and hormone health. Regular exercise, quality sleep, and managing stress are just as important.

If low libido persists or is affecting your quality of life, it's worth speaking with your healthcare professional to rule out any underlying causes.

How Does Nutrition Affect Libido?

1: Fats affect nerve transmission

Increase fats such as essential fatty acids, omega-3 and natural oils by filling up on oily fish, eggs, nuts, seeds and flaxseeds. Good healthy fats such as oily fish act as anti-inflammatories and support nerve transmission and neurotransmitter actions.

2: Alkaline lowers libido-crushing inflammation

Reduce body inflammation by opting for an alkaline diet – fill up on dark green leafy vegetables and avoid processed foods, sugar and refined grains. This will be of particular help to those who have a health issue that is affecting their libido such as arthritis, obesity, hormone imbalances, diabetes and heart disease.

3: Minerals get your blood rushing

Boost blood flow and support micro-circulation by eating plenty of vitamin C-boosting berries as well as rich and leafy greens including kale and broccoli. You can also aid blood flow by eating plenty of zinc-rich foods such as pumpkin seeds, pine nuts, red meat, chickpeas and spinach. Zinc is particularly vital for healthy sperm and boosting male fertility. Cocoa also contains zinc, making dark chocolate which is also rich in phytonutrients, a good option.

4: Vitamin B crushes stress and boosts your mood

Enhance your mood by eating plenty of foods rich in B vitamins, such as pork, poultry, bread, wholegrains, eggs and pulses. I would also recommend taking a B-Complex which can help combat feelings of stress, lack of energy or depression. They are also vital in supporting the adrenal glands, which produce a variety of hormones.

5: Vitamin D primes your hormones for stimulation

Vitamin D is essential for overall health and plays an important role in supporting your immune system, bone health, muscle function, and mood. Emerging research also suggests that maintaining healthy vitamin D levels may support sexual health. Low vitamin D levels have been associated with reduced testosterone in men and may influence mood, energy, and sexual wellbeing in both men and women. If you're deficient, restoring healthy vitamin D levels may help improve overall wellbeing. During winter, or if you spend little time outdoors, a vitamin D supplement may be beneficial.

5: Antioxidants protect sperm from damage

Spirulina has been found to protect sperm and testes from the damaging effects of mercury poisoning, safeguarding male fertility. You can buy spirulina in powder or capsule form. It is also a little powerhouse of antioxidants.

Foods To Get You in the Mood!

Goji berries. Goji berries are believed to be a strong sexual stimulant, as they increase testosterone levels which stimulates libido in both men and women. They also improve overall stamina, mood and wellbeing, all of which are vital components for an exciting sex life.

Avocados. Avocados contain high levels of folic acid which helps metabolize protein, therefore giving you more energy. Avocados also contain vitamin B6, a nutrient that increases male hormone production, and potassium which helps regulate a woman's thyroid gland, two elements that help get both men and women in the mood.

Bee Pollen. Not only can Bee Pollen be great for sex drive, it also gives you a boost of confidence, sustainable energy, increases your endurance, relieves stress, and enhances your immunity. It also has a huge effect on sperm count and is even believed to increase fertility.

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Celery. Celery is not your average libido inducing food, but a number of studies have found that eating celery can actually increase the pheromone levels in a man's sweat, making him more attractive to women.

Garlic. Raw garlic is thought to make your partner turn away, but the heat in garlic is what stirs up your libido. Garlic contain allicin, which is thought to increase blood flow to sexual organs. Consume raw garlic for about a month to reap the benefits.

Sweet Potatoes/Kumara. Sweet potatoes are rich in potassium, a mineral known to combat high blood pressure, a condition which develops a higher risk of erectile dysfunction. Sweet potatoes are also rich in beta-carotene, providing the body with plenty of vitamin A, which helps to boost fertility by promoting better cervical fluid.

Dark Chocolate. As well as boosting blood flow, dark chocolate increases the feel-good hormones serotonin and dopamine, helping to lower stress levels and promote relaxation. These two reasons alone, make dark chocolate the perfect accompaniment to a quiet night in.

Oysters. Oysters have a reputation for being a libido booster. Whether it is the shape and texture of the shell or the fact that they are packed with lots of libido boosting zinc, minerals, and amino acids, is unclear. Oysters are also packed with B vitamins which helps with the all-important circulation.

Watermelon. As well as being rich in lycopene, watermelon also contains citrulline, which converts to the amino acid arginine. This helps relax blood vessels similar to the way the famous blue pill for libido works.

Ginger. Ginger is more often known for its anti-nausea and circulation boosting properties however it can also boost sex drive. Try some ginger tea, or grate a little ginger into a spicy curry alongside chili.

Chili. Turn up the heat by adding some spice to your meals. Chilies help speed up the metabolism, increase blood flow, plump your lips and releases feel good endorphins. Combine chili with dark chocolate to get the ultimate stimulation.

Figs. These are said to stimulate fertility and the secretion of pheromones.

Reference: Daily Mail

By: Mia de Graaf