Can Food Fix Your Libido? What Really Changes When Your Diet Does
Sexual HealthSexual Wellness

How Does Changing Your Diet Affect Libido?

How Does Changing Your Diet Affect Libido?
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Published on December 3, 2025
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Oysters and chocolate are often included on Valentine’s Day menus as a cheeky nod toward their purported ability to increase libido. However, many foods are touted as aphrodisiacs for symbolic or cultural reasons rather than scientific ones.

“While some have biologically plausible mechanisms, most instant aphrodisiacs work more through psychological expectation than physiology,” says Justin Houman, MD, a urologist with Tower Urology at Cedars-Sinai Medical Center in Los Angeles.

However, a healthy diet may help support your libido and overall wellness by providing nutrients that play a role in mood, sex drive, and fertility.

What’s the Connection Between Diet and Libido?

There’s no one food or supplement that will increase your libido overnight, says Jennifer Choe, MD, an obstetrician-gynecologist with Montefiore Einstein Advanced Care in New York City.

Still, maintaining a balanced diet rich in essential nutrients, antioxidants, and healthy fats may help improve your sexual health, Dr. Choe adds.

4 Foods That May Boost Libido

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.

Other Eating Habits That May Support Libido

Moderation, in addition to a nutrient-dense diet, is key to supporting a healthy libido, experts note. For example:

Limit caffeine intake. “Excess caffeine can increase cortisol and anxiety, both of which can dampen sexual desire,” Houman says. “On the other hand, a moderate amount — one to two cups of coffee daily — can enhance alertness and blood flow.”

Dial back on booze. Meanwhile, drinking too much alcohol is linked to a 74 percent higher likelihood of sexual dysfunction in women, according to a systematic review and meta-analysis of seven studies involving more than 50,000 women.

 There are also negative effects for men: Alcohol in small amounts may reduce inhibition and stress in general, but chronic or heavy use can lower testosterone, damage testicular function, and impair erections, Houman says.

Don’t underestimate fruits, veggies, whole grains, and legumes. Research also links healthy eating habits, like following the Mediterranean diet, with better sexual wellness in men and women. For example, one narrative review suggests that people with metabolic syndrome who follow a Mediterranean diet — which emphasizes vegetables, fruits, nuts, whole grains, and legumes — may experience improvements in erectile and general sexual function.

Skip highly processed foods. However, an unhealthy diet may have the opposite effect. “A diet high in processed sugar and refined carbs may blunt libido by contributing to insulin resistance and weight gain, both of which reduce testosterone and nitric oxide availability,” Houman says.

When to See a Doctor About Low Libido

If you experience persistent low libido for three months or longer, especially accompanied by fatigue, mood changes, or erectile issues, check in with your doctor, Houman says.

“Evaluation typically includes hormone testing and screening for psychological or relationship factors,” Houman adds.

There are many possible causes of low libido, and treating the underlying issues is key, Choe says.

 Some common conditions that can contribute to low libido include psychological problems (like anxiety, depression, relationship issues, or stress), physical issues, hormone imbalances, and medication side effects, Choe adds.

The Takeaway

  • No single food or drink instantly boosts libido, but a healthy diet and certain nutrient-rich foods, like watermelon and oysters, may help support overall sexual health.
  • Consuming alcohol, caffeine, and ultra-processed foods in moderation can also support libido.
  • If you experience low libido for three months or longer, see your doctor to determine the underlying cause(s) and establish an ideal healthcare approach for you.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
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John Paul McHugh, MD

Medical Reviewer
Member of American College of Lifestyle Medicine

John Paul McHugh, MD, is an obstetrician-gynecologist and lifestyle medicine specialist in southern California. He has always placed wellness at the center of his work, in both delivering babies and improving practice standards. Dr. McHugh believes that bringing lifestyle medicine to the center of health and wellness empowers patients to make the change they seek and enjoy the benefits of true wellness.

He is a graduate of Harvard Medical School and the Massachusetts Institute of Technology and a fellow of the American College of Lifestyle Medicine. He served as a department chair at Scripps Mercy Hospital in San Diego and is now the chair-elect for the American College of Obstetricians and Gynecologists for California.

He has published several articles in the American Journal of Lifestyle Medicine and served as a peer reviewer for many articles. He contributed to the first textbook of lifestyle medicine in women's health: Improving Women's Health Across the Lifespan.

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Kelsey Kloss is a health and wellness journalist with over a decade of experience. She started her career as an in-house editor for brands including Reader’s Digest, Elle Decor, Good Housekeeping, Prevention, Woman's Day, and Redbook, and her work has been featured in over 50 publications.

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