How Diet Impacts Sexual Performance: Eating Right for Great Sex

Strong sexual performance and health go hand-in-hand. Like any other form of physical activity, bringing your A-game to the bedroom takes full-body effort—with fitness, hormones, and stress levels playing important roles. But today, we’re just going to focus on how diet can affect your overall health, and thus, what happens between the sheets. Whether you’re trying to boost stamina, improve your heart health, enhance blood flow, or just want to feel extra confident in your body, eating the right foods (and avoiding the wrong ones) can make all the difference.

Of course, countless factors contribute to overall health and sexual well-being—including genetics, mental health, lifestyle, and medical conditions. But diet can play a critical role, with different foods yielding potential positive and negative effects, depending on the person.

So, let’s get into some of the ways that different foods can impact sexual performance, for better or worse. 

The Link Between Diet & Sexual Performance

Sex requires a lot from your body. To perform at your best, multiple bodily systems need to be working in harmony—including cardiovascular, hormonal, neurological, and psychological systems. Of course, your diet can have a huge impact on each of these functions. 

What Does Diet Affect? 

• Blood Flow: Strong, long-lasting erections require healthy blood flow. A diet rich in nutrients like vitamins E and B can help support your circulatory system and help you maintain erections.
• Hormone Balance: As the main male sex hormone, testosterone levels can definitely be influenced by your diet. Specifically, foods that are rich in magnesium and zinc help support healthy hormone levels. 
• Energy & Stamina: Of course, sex requires vigor and stamina. If you’re not fueling your body with the energy it needs, you’re more likely to get winded or even tap out early during sex. 
• Mood & Stress: Like sex, people are complex. Bringing a healthy body and mind to the bedroom is crucial. The benefits of solid mental health can be complimented and enhanced by a complete and nutritious diet. 

Performance-Boosting Foods

Luckily, there are tons of healthy foods that help boost your overall health as well as your sexual performance. Most foods associated with male sexual performance focus on improving blood circulation and cardiovascular health to enhance stamina and make it easier to sustain stronger erections. So, if you’re looking to improve your sex life, consider incorporating these powerhouse ingredients into your diet

• Leafy Greens (Spinach, Arugula, Kale): These are rich in magnesium, which helps dilate blood vessels and improve blood circulation. Obviously, healthy blood flow is crucial for stronger, longer-lasting erections. 
• Fatty Fish (Salmon, Mackerel, Sardines): Packed with omega-3 fatty acids, eating fatty fish can reduce inflammation and improve heart health, while also supporting hormonal health and testosterone production. 
• Nuts & Seeds: Walnuts, almonds, flaxseeds, and pumpkin seeds are chock-full of healthy fats, magnesium, and zinc which can help improve blood flow and heart health. 
• Berries & Citrus Fruits: Rich in antioxidants and flavonoids, fruits like blueberries, strawberries, oranges, and grapefruits support vascular health and, for some people, help reduce the risk of erectile dysfunction (ED).
• Avocados: These fruits (yep, they’re a fruit) are rich in zinc and vitamin E, which are necessary for the production of healthy sperm. Fun fact: Since avocados grow in pairs, the Aztecs named avocados after the Nahuatl word for testicles. 
• Whole Grains: Oats and whole grains contain the amino acid, L-arginine, that helps make blood vessels less rigid. With more flexible blood vessels, testosterone can more easily flow through the bloodstream. Whole grains also help the body sustain energy over a longer period of time, which helps improve stamina. 

Foods That Can Hurt Sexual Performance

Some foods can help you feel your best in the bedroom, while others can get in the way of performing at your peak. Here are some foods to look out for if you’re concerned about improving sexual performance. 

• Fried Foods: Fried foods are full of trans fats and saturated fats that can clog arteries over time and reduce blood flow—not just to your heart, but also to your penis. Some studies have also shown that excess saturated fats can impact testosterone levels. 
• Excess Sugar: Consuming too much sugar can spike insulin and cortisol levels. Especially for (but not limited to) people with insulin sensitivity or diabetes, this can lead to conditions like erectile dysfunction (ED), premature ejaculation, and decreased libido. Spikes in sugar can also lead to energy crashes, which can leave you feeling exhausted during sex. 
• Too Much Alcohol: A glass of wine might help lower your inhibitions, but too much alcohol can put a stop to sex before it even starts. Alcohol can constrict blood vessels, thus decreasing blood flow. It can also increase angiotensin levels, a hormone that tends to raise blood pressure and is linked to erectile dysfunction (ED). 
• High-Sodium Foods: Diets full of salt can lead to higher blood pressure and a circulatory system that’s not working at its best. This can restrict blood flow and even damage the blood vessels responsible for helping you get and maintain an erection. 
• Highly Processed Meats: While delicious in moderation, foods like bacon, hot dogs, and other highly processed meats often contain elevated levels of salt, nitrates, and other harmful preservatives that can impact your vascular health. And without a healthy vascular system, your ability to get and maintain an erection could suffer. 

When to Seek Professional Help

While diet plays a huge role in sexual performance, it's not the only factor. If you’re consistently experiencing issues with libido, arousal, or performance, it’s worth consulting your doctor. With the guidance of a medical professional, many people are able to improve their overall health and sexual performance. As with everything else in life, sex and performance are linked to your overall well-being. The more you take care of your mind and body, the more prepared you’ll be to perform in the bedroom. 

Ultimately, a balanced, nutrient-dense diet that supports healthy blood flow, hormone production, heart health, and mental wellness can work wonders while allowing you to have a fun and rewarding sex life. If you want to give your health and sexual vigor a boost, try starting with what’s on your plate.