Foods that boost libido: What to eat (and avoid) before sex

Can you boost your libido and spice up your sex life naturally? 

It’s a question that everyone from European monarchs to blokes down the pub has asked at some point. Substances that can fire up your libido are known as aphrodisiacs and go back thousands of years.

Let’s get one thing straight to start with. Research has failed to show the effectiveness of many supposed aphrodisiacs, and some may even be dangerous [1]. That’s why it’s crucial to remember that they’re no substitute for genuine medical help from your GP.

With that in mind, here are some foods that could help you in the bedroom and some that kill the mood right up.

Why libido matters for men’s sexual health

Libido is essentially your sexual desire. There’s no “normal” libido level, but if you feel like you’re lack of libido is having an impact on your relationships, it’s a sign that it’s time to take action. 

Approximately 54% of Aussie blokes report at least one sexual dysfunction issue, such as erectile dysfunction, premature ejaculation, and low libido [2]. Sadly, despite more people reporting problems, research shows that help-seeking hasn’t, with just 17.6% of men looking for professional help in 2022 [3].

Without the libido level you want, your desire to engage in sex won’t be there, and that can have an impact on your love life.

How food affects your sex drive

Low libido affects an estimated 10% of men, amounting to millions worldwide [4]. Although the research on the effectiveness of aphrodisiacs is questionable, we do know that a healthy, well-balanced diet led with fruits, vegetables, and healthy fats is one way of combating all manner of sexual problems, including low libido.

What does this mean in practice? Foods that could play a part in improving your sex desire include those that include zinc and those that improve circulation. Likewise, foods that are high in saturated fat, sodium, and sugar should be avoided.

It’s also essential to mention that with so-called aphrodisiacs, the placebo effect is likely at play. This is the case even for well-known supplements and medications. For example, one study of a well-known erectile dysfunction drug found that the placebo effect could be as high as 50% [5].

How do aphrodisiacs work to increase libido?

Before going any further, not all aphrodisiacs are supposed to work in the same way. They actually fall into multiple categories.

Some examples include: 

• Spicy Food – Foods like chilli peppers are believed to be aphrodisiacs because they increase your body’s temperature, so they increase arousal and desire for sex [6]
• Reproductive Organs – The reproductive organs of certain animals in some parts of the world are often believed to increase sexual potency and performance. A popular example would be eggs
• Sensory Foods – Foods that are highly sensory in nature, such as in appearance, taste, and smell, are thought to arouse the senses and therefore make people sexually aroused
• Foods Resembling Sexual Organs – Another school of thought is that fruit and vegetables that have a similar appearance to a sexual organ, such as in shape, help stimulate sexual desire

However, it’s critical to mention that almost none of this has been backed up by scientific research and is instead rooted in different cultures and traditions. The foods that may help tend to have specific nutrients that are known to impact sexual function.

Foods that fire up your libido

Libido-boosting foods may act directly on libido or address other issues resulting in lower libido. Here’s a breakdown of different foods that may improve sexual function.

Dark chocolate

Dark chocolate has long been recommended as an aphrodisiac. Research has found that it may even improve blood flow [7]. Since poor circulation has been cited as a contributor to low libido, there’s a chance that a few slabs of dark chocolate could help you in the bedroom.

Oysters

Oysters are one of the oldest aphrodisiacs, and it’s believed Casanova, history’s most famous lover, consumed them daily.

In terms of science, oysters are packed full of zinc, which is crucial for men’s health. It’s been linked with benefiting a range of conditions, including male infertility, poor erectile function, sperm dysfunction, and low testosterone levels, which is a contributor to low libido [8]. They also contain N-methyl and D-aspartic acid, both of which have been connected to higher sex hormone levels in animals [9].

Watermelon

Some animal studies have found that watermelon can have an aphrodisiac effect. However, there are few human studies to draw from. One piece of research found that part of the reason could be that watermelon has the amino acid citrulline, which increases circulation to the sex organs [10].

Maca root

Maca root has been popularised in the modern era for a long time. It’s packed with essential vitamins and minerals, including calcium, vitamin C, copper, and zinc. Research into whether it increased sexual desire found that half of the participants reported improvements in their sexual desire, including better mood and energy [11].

Apples

An apple a day could be what keeps your low libido away. It’s one of the few foods that has actually shown promise in human studies. In this case, it aims to treat erectile dysfunction, which could be the cause of your low libido.

Apples contain ample levels of quercetin, a type of flavonoid, which can help lower blood pressure. One study found that higher fruit intake was associated with a 14% reduction in erectile dysfunction [12].

Foods that can kill the mood

There’s no universal list of which foods are likely to kill your sex drive. Still, generally anything that causes your testosterone to take a hit or impairs circulation is likely also to decrease libido. Here’s a list of the things you should be avoiding:

• Saturated fats
• Sugar
• Sodium
• Excessive alcohol
• High caffeine intake

In short, anything from fizzy drinks and greasy burgers to spending too much time down the pub will only worsen your libido. That’s why your GP will often tell you to adjust your diet and exercise more when dealing with a range of sexual issues.

Can supplements help boost libido? 

Supplements may help libido in the same way as food. What matters is what’s in these supplements because they’re essentially an alternative to the vitamins and nutrients you should be getting through your regular diet.

Three of the most popular supplements include:

1. Arginine – L-arginine is an amino acid that dilates the blood vessels. One study found that sexual function went up when taking L-arginine daily [12]
2. L-carnitine – Here’s another amino acid you’ll find in foods like beef and chicken. Research has shown an improvement for men with various forms of sperm dysfunction. If this is you, taking an L-carnitine supplement could improve your libido [13]
3. Zinc – Zinc is crucial to improving your circulation and, therefore, your libido. Low zinc levels are also a cause of low testosterone levels, so taking a daily zinc supplement might improve your sexual desire and satisfaction

How long do libido-boosting foods take to work?

The concept of a libido-boosting food instantly improving sexual health after taking it is a false one. Although some aphrodisiacs, including various herbs, have been mentioned as having an instant effect, there’s no research to back this up.

Instead, foods that boost libido in men should be taken as part of a healthy, well-balanced diet. Expect the process of turning your diet around to take weeks, not days. Over time, you should start to see your libido, assuming there are no other underlying issues with your health or lifestyle.

Other natural ways to boost your libido

Libido isn’t only a matter of diet. No type of food is going to magically result in improved libido and improved erectile function if there are other issues at play. So, what are the main causes of low libido, and how can you fix them naturally?

• Stress – High levels of stress are a common cause of a range of issues, including sexual arousal. Ease your responsibilities and try to bring in practices like yoga or mindfulness training to calm yourself down.
• Exercise – Exercise is a proven way to deal with a broad range of sexual dysfunction in not only men but also women [14]. Regular exercise doesn’t have to mean becoming a gym animal, either. A bit of cardio and strength training a few times a week can transform your life.
• Sleep – A lack of sleep is the foundation of a poor sex life. Being chronically tired means you’re never going to want to engage. Everyone needs different amounts of sleep, but you should be getting between seven and nine hours every night. If you’re struggling with your sleep, speak to your GP.

When it’s time to speak to a doctor 

Everyone’s libido is different. Some blokes are happy with a few times a month (or even less), whereas others need a ride multiple times a week to feel sexually satisfied. There’s no right or wrong here.

The time to speak to your doctor is when you’re dealing with long-term low libido that falls below where you’d like to be. Low libido could be a sign of deeper sexual dysfunction, which is why products like Pilot’s ED treatment, therapy, and more drastic lifestyle changes are there to help.

 The only way to find out for sure what’s going on is to set up an appointment with your local GP.

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