A few foods are particularly rich in the nutrients that support sexual health, though more large-scale, non-industry-funded research is needed on their direct relationship with libido.
Oysters
Oysters are exceptionally high in zinc, providing 28.2 to 66.8 milligrams (mg) — 256 to 607 percent of your daily value — per 3-ounce (oz) serving, depending on the variety.
“Zinc is a mineral essential for testosterone synthesis and sperm production,” Dr. Houman says.
Some research from China shows an association between low zinc levels and reduced testosterone in men. Meanwhile, zinc intake of up to about 40 mg per day (the recommended upper limit) is associated with a lower prevalence of erectile dysfunction, particularly in men over age 40.
“While eating oysters won’t instantly transform libido, maintaining adequate zinc intake through diet — or supplementation when deficient — can play a meaningful role in supporting sexual health,” Houman says.
However, keep in mind that zinc deficiency isn’t common in the United States, and taking too much can lead to adverse effects, like copper deficiency, which may lead to brain and nervous system problems.
Watermelon
Watermelon contains the amino acid citrulline. It converts into arginine, a substance that helps relax blood vessels and boost blood flow.
“You can think of it as a very mild form of Viagra,” Choe adds. “Relaxing blood vessels can improve blood flow to the genitals, which may increase arousal.”
Some research suggests watermelon may also support male fertility by helping enhance semen quality, decrease erectile dysfunction, boost sex hormone levels, and support testicular health. These potential benefits may stem from compounds in watermelon, like vitamins B1, B2, and B3; flavonoids; and phenols.
Fatty Fish
Fatty fish are excellent sources of omega-3s, which may help improve vascular function, lower inflammation, and support testosterone synthesis, Houman says.
One study with 8,686 men ages 18 and older linked certain types of omega-3s, especially docosapentaenoic acid (DPA), with higher testosterone levels. However, the effects vary by body mass index (BMI): Those with BMIs under 25 showed a positive association with higher testosterone levels and some omega‑3s, while men with BMIs 30 and above (defined as obesity) showed the strongest associations with DPA and other omega‑3s. Men with a BMI in the middle range had largely insignificant results. You can find DPA in salmon, sardines, cod liver, and herring.
“Vitamin D in fatty fish also helps regulate hormonal balance,” Houman adds. Vitamin D may support female fertility as well, though more research is needed to fully understand the relationship.
Nuts and Seeds
Nuts and seeds contain zinc, healthy fats, and magnesium. One ounce of roasted pumpkin seeds, for example, contains 2.2 mg of zinc (20 percent of your daily value). It also provides 156 mg (37 percent of your daily value) of magnesium.
In general, nuts and seeds are also a good source of healthy fats, like alpha-linoleic acid.
“Healthy fats and zinc are important in sex hormone production,” Choe says. “Magnesium helps with relaxation and stress reduction.”
However, non-industry-funded research on nuts, seeds, and libido is limited. More studies are needed to determine how nuts and seeds may affect sexual arousal and overall sexual wellness.
