We hear it all the time: what you eat affects how you feel. And when it comes to sexual wellness, that connection is very real. While some food-and-libido advice is based on tradition or “bedroom myths,” science and medicine confirm that diet plays an important role in sexual health, energy, and performance.

It makes sense—your sexual health is tied to your overall health. A diet high in processed foods, sugar, and unhealthy fats can contribute to issues like high blood pressure, poor circulation, diabetes, and weight gain. All of these can directly impact libido, confidence, and sexual function. On the flip side, eating nutrient-dense, circulation-boosting foods supports hormones, energy levels, blood flow, and mood—key components of a satisfying sex life.

You won’t see overnight results, but consistently choosing supportive foods can translate into better stamina, stronger desire, and an overall boost in how you feel in your body.

Food and Sex: What Really Matters

It’s not just about stereotypical “romantic” foods like whipped cream and strawberries. The best foods for sexual health are the same ones that support heart health, hormone balance, and inflammation control.

Below are research-backed foods and food categories shown to help with sexual performance and overall wellness.

Top Foods for Better Sexual Wellness

1. Leafy Greens

Examples: arugula, Swiss chard, kale
Leafy greens are rich in nitrates, which convert to nitric oxide in the body—a key compound that relaxes blood vessels and improves circulation. Better blood flow = better arousal for all genders. They’re also packed with folate, an important nutrient for cardiovascular health.

Eating more greens is one of the easiest ways to support sexual and overall wellness.

2. Berries

Examples: blueberries, raspberries, blackberries
Berries are loaded with antioxidants that support healthy blood vessels, reduce inflammation, and may help with hormone regulation. Their high vitamin C content can also support libido and enhance mood.

3. Pomegranate

Pomegranate juice and seeds are known for improving circulation thanks to their high levels of polyphenols. Research shows potential benefits for erectile function and increased arousal.

4. Beets

Beets are rich in nitrates that convert to nitric oxide, improving blood vessel dilation and oxygen delivery. They also contain potassium and antioxidants that support heart and muscle health—both essential for endurance.

5. Avocados

Packed with healthy fats, vitamin E, and B vitamins, avocados support hormone production, nerve function, and lubrication. Their nutrient profile is especially beneficial for women’s sexual wellness.

6. Nuts & Seeds

Examples: pistachios, walnuts, pumpkin seeds, chia seeds
Nuts and seeds are full of zinc, magnesium, and healthy fats—all crucial for hormone balance, blood flow, and energy production.

• Pistachios: shown in studies to improve erectile function and libido
• Pumpkin seeds: high in zinc and magnesium for testosterone and blood flow
• Walnuts: rich in arginine, which supports nitric oxide production

There really is no bad choice here.

7. Fatty Fish

Examples: salmon, mackerel, trout
Fatty fish provides omega-3 fatty acids, which improve circulation, support hormone production, and help reduce inflammation. They’re also good sources of vitamin D and B vitamins, both linked to mood and libido.

8. Dark Chocolate

In moderation, dark chocolate can support sexual wellness thanks to compounds that boost serotonin and endorphins—the same feel-good chemicals associated with attraction and desire. Flavonoids also support cardiovascular health.

9. Eggs

Eggs are rich in B vitamins, choline, and protein—nutrients that support hormone synthesis, brain health, and energy levels. They also help regulate stress, which can directly impact libido.

10. Oysters (and Other Zinc-Rich Foods)

Oysters are famous for their high zinc content, a mineral essential for testosterone production, sexual desire, and reproductive health for all genders.
If oysters aren’t your thing, alternatives include:

• beef
• chickpeas
• hemp seeds
• crab

Nutrients That Matter Most for Sexual Health

Across the foods above, certain nutrients show up again and again because of their role in sexual function. These include:

• Protein — supports hormones, muscle strength, and stamina
• Zinc — essential for libido and testosterone
• Magnesium — relaxes blood vessels and improves blood flow
• Potassium — supports nerve and muscle function
• Omega-3s — cardiovascular health and hormone production
• Iron — necessary for energy and arousal
• B vitamins (B3, B12, folate) — boost energy, mood, and stress regulation
• Vitamin D — hormone balance and libido
• Vitamin E — circulation and lubrication
• Arginine & Citrulline — amino acids that enhance nitric oxide production

Additionally, supplements like maca root, ginseng, and L-citrulline have been shown to support libido and stamina naturally.