{"id":261315,"date":"2026-01-24T08:52:12","date_gmt":"2026-01-24T08:52:12","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/261315\/"},"modified":"2026-01-24T08:52:12","modified_gmt":"2026-01-24T08:52:12","slug":"what-to-eat-to-boost-your-libido-and-overall-health-too","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/261315\/","title":{"rendered":"What to eat to boost your libido (and overall health too)"},"content":{"rendered":"

As well as affecting your health, weight and energy levels, what you eat has consequences for your libido, with diet impacting sex hormones, blood supply and mood. \u201cPeople who have consistently low libido tend not to have healthy dietary patterns,\u201d says Dr Federica Amati, head nutritionist at Zoe and nutrition lead at Imperial College London. \u201cIf your libido\u2019s low, you probably aren\u2019t nourishing yourself very well.\u201d Apart from affecting your sex life \u2014 which is bad enough \u2014 this matters because libido is a good marker for overall health. \u201cIf you\u2019ve got a good sex drive, it shows that your metabolic health and hormonal balance is working well,\u201d she says. So for better health, better wellbeing and better sex, here\u2019s what she recommends you eat.<\/p>\n

Aim to follow a Mediterranean diet<\/p>\n

\u201cNo prizes for guessing what kind of diet supports libido best,\u201d says Amati, author of the bestselling Every Body Should Know This: The Science of Eating for a Lifetime of Health (Penguin, \u00a38.99). \u201cYou want to have a nice Mediterranean diet. It\u2019s rich in omega-3 fatty acids, plant-based proteins from beans and whole grains, nuts and seeds, lots of antioxidants from colourful fruit and veg, and is made up of lower glycemic index foods. And it improves libido and sexual function overall.\u201d The diet\u2019s anti-inflammatory compounds benefit heart and vascular health, improving blood flow and promoting better circulation, including to the sex organs.<\/p>\n

And what not to eat? \u201cThe flip side is, people with diets high in highly refined carbohydrates and very high glycaemic load \u2014 buns, pastries, crisps and white bread \u2014 tend to have lower libidos because regular consumption of highly refined carbohydrates causes repeated spikes in blood sugar and insulin, which promotes inflammation, oxidative stress, and unhealthy blood vessels. This disrupts sex hormone production (including testosterone), lowers libido, and contributes to cardiovascular disease, weight gain, fatigue and mood swings,\u201d Amati says.<\/p>\n

\u2022 How to cheat the Mediterranean diet (when you\u2019re back home)<\/a><\/p>\n

Nuts and seeds are rich in zinc and B vitamins, which help the body produce sex hormones<\/p>\n

\u201cThere are specific micronutrient deficiencies \u2014 most importantly zinc and B vitamins \u2014 that are associated with low libido because they impair sex hormone production,\u201d Amati says. To help our bodies make the optimal amounts of sex hormones, we need plenty of these zinc and B vitamins in our diets.<\/p>\n

\u201cNuts and seeds contain zinc, omega-3s and healthy fats. When it comes to libido, sexual health and fertility, for me, they\u2019re top of the list,\u201d Amati says. Seafood too is rich in zinc \u2014 oysters contain omega-3 fatty acids and are an exceptional source of zinc. \u201cB vitamins are found in leafy greens for the most part, legumes and whole grains. Vitamin B12 is found in meat and eggs as well. But leafy greens, legumes and whole grains are the best sources, especially if you\u2019re trying to reduce cardiovascular risk and improve blood flow and metabolic function.\u201d<\/p>\n

What about big juicy steaks and their association with being \u201cred-blooded\u201d? They contain B12 and zinc but, Amati says, \u201cbig juicy steaks regularly are not good for cardiovascular health, they increase your risk of type 2 diabetes and aren\u2019t good for your gut microbiome\u201d. <\/p>\n

\u2022 Cashews, pecans or pistachios? The health benefits of your nuts<\/a><\/p>\n

Midlife men \u2014 eat pomegranates and watermelon to help boost blood flow\"Close-up<\/p>\n

Pomegranates are rich in antioxidants that support blood flow<\/p>\n

GETTY IMAGES<\/p>\n

Improve your vascular health and you will boost your libido. \u201cCardiovascular health is closely linked to libido and to sexual dysfunction in men,\u201d Amati says. This is because the underlying cause of erectile dysfunction is often the narrowing and hardening of the arteries, which leads to poor blood flow. \u201cIf you\u2019re able to look after your cardiovascular health, you\u2019ll be able to look after your erectile health,\u201d she says. <\/p>\n

Amati recommends eating plenty of plants, \u201cparticularly those in their whole form \u2014 fruits, vegetables, wholegrains, nuts, seeds, legumes\u201d. She adds: \u201cPomegranate, which contains antioxidants \u2014 which protect your cells from damage \u2014 is particularly associated with improved vascular health. The whole fruit is wonderful but there\u2019ve been a number of trials on erectile dysfunction and pomegranate juice \u2014 it works quite well. You don\u2019t have to drink loads of it.\u201d She recommends 120-240ml per day. Watermelon, beetroot and beetroot juice are also beneficial. \u201cThe flavonoids in dark chocolate are not only anti-inflammatory, they increase circulation,\u201d Amati adds.<\/p>\n

\u2022 The 10 ways to lead a healthier, longer life<\/a><\/p>\n

Avocado and olive oil (extra virgin) help with hormone regulation\"Two<\/p>\n

Avocados provide healthy fats that help regulate hormones and support a healthy sex drive<\/p>\n

GETTY IMAGES<\/p>\n

You can\u2019t really make healthy hormones if you don\u2019t have fats in your diet, Amati says. This is because fats are essential building blocks for hormones like oestrogen, progesterone and testosterone (as well as having many other essential roles, from vitamin absorption to brain function, all of which affect hormonal health). \u201cYour liver makes the cholesterol needed for sex hormone regulation,\u201d she says. \u201cEating healthy fats helps your liver, giving it the building blocks it needs.\u201d <\/p>\n

The best sources are avocados, extra virgin olive oil, nuts and seeds. \u201cPeople still fear nuts because of the fat and calories they contain but they shouldn\u2019t,\u201d she says. If you\u2019re eating whole nuts, you won\u2019t absorb up to 40 per cent of the nut anyway, because its tough structure makes it hard for the body to digest. (Eating a handful of nuts daily \u2014 20g to 30g \u2014 is recommended.)<\/p>\n

Omega-3 fatty acids are vital too. They are anti-inflammatory, promote healthy blood flow, help maintain healthy testosterone levels and boost mood. According to the latest UK Biobank data, 80 per cent of us don\u2019t get enough. Salmon or other oily fish, twice a week, will boost libido and reproductive health. To oily fish refuseniks, Amati says: \u201cHave you tried buying tinned mackerel or sardines and serving them as you would a tuna mayo sandwich? You could add anchovies to broccoli dishes \u2014 or basically anything.\u201d<\/p>\n

\u2022 I\u2019m an olive oil connoisseur \u2014 these are the best bottles to buy<\/a><\/p>\n

Women \u2014 make sure you\u2019re eating enough\"Top-down<\/p>\n

Beetroot supports heart health and libido<\/p>\n

GETTY IMAGES<\/p>\n

Around midlife, especially for women, libido does tend to drop, Amati says. \u201cWhen sex hormones are impacted, as with menopause<\/a>, there will be an effect.\u201d If you\u2019re not taking HRT, there are specific foods that may help. Soy-rich products like edamame, tofu, miso and tempeh are high in plant compounds called isoflavones, which can have mild oestrogen-like effects. A review of foods with influence on sexual and reproductive health, published in a journal in America\u2019s National Library of Medicine, concluded that isoflavones \u201cimprove sexual health of menopausal women\u201d.<\/p>\n

Whatever your life stage, fuel yourself well, Amati says \u2014 women who don\u2019t eat enough have lower libidos. This is because chronic under-eating in women suppresses the hormones that run the reproductive system, she says. It\u2019s to save energy, as your body prioritises survival. \u201cThe hypothalamus (a part of the brain that coordinates the endocrine system) reduces secretion of gonadotropin-releasing hormone, which leads to reductions in luteinising hormone and follicle-stimulating hormone. This, in turn, lowers oestrogen and progesterone levels and can impair ovulation. Reduced circulating sex hormones are closely linked to diminished libido and sexual function.\u201d<\/p>\n

Amati cites a 2004 study on the neuroendocrinology of nutritional infertility, published in an American journal of physiology, which reports that undereating or expending more energy than you take in can inhibit \u201cfemale copulatory behaviours\u201d. She says: \u201cIf you\u2019re consistently not getting enough calories, usable energy and nutrients to support hormonal, metabolic, reproductive, musculoskeletal and neurological function, your libido will tank.\u201d<\/p>\n

\u2022 Women over 45 \u2014 your fast guide to good health<\/a><\/p>\n

Men \u2014 high body fat levels can lower testosterone<\/p>\n

\u201cMen who are overweight or obese have lower libidos,\u201d Amati says. This is because fat cells produce an enzyme called aromatase, which converts testosterone to oestrogen. Oestrogen is a vital hormone for both sexes \u2014 its anti-inflammatory properties promote cardiovascular health. But the more body fat, the more aromatase, which results in more testosterone being converted to oestrogen. \u201cSo you can have a man who is producing enough testosterone, but if he\u2019s carrying a lot of body fat a lot of the testosterone will be converted to oestrogen, leaving him with low testosterone,\u201d Amati says. \u201cAs a result his libido will be really low.\u201d <\/p>\n

Leptin resistance (when the brain stops responding properly to the hormone leptin, which signals when we are full, contributing to obesity as it increases hunger, slows metabolism and drives weight gain) also influences libido. \u201cWhen I explain to my male patients that if they lose some of their body fat, their testosterone conversion will be better, it\u2019s a good motivator,\u201d Amati says. She cites a meta-analysis on obesity and sexual desire, published in 2025 in the Journal of Sexual Medicine, which concluded that weight-loss interventions, including dietary changes and bariatric surgery, significantly increased both sexual desire and the total amount of testosterone in the blood.<\/p>\n

\u2022 Read more expert advice on healthy living, fitness and wellbeing<\/a><\/p>\n

It\u2019s not sexy, but fibre is key<\/p>\n

Eating plenty of fibre might not sound sexy but it lays the groundwork for a healthy libido. \u201cFibre is part of the process of achieving good cardiovascular health and good metabolic health because it helps to regulate the absorption of nutrients,\u201d Amati says. Fibre also plays an enormous role in reducing inflammation<\/a>. We should get at least 30g of fibre a day. Amati recommends nuts because not only do they contain fibre and omega-3s, they are also a good source of L-arginine, an amino acid the body uses to produce nitric oxide, which relaxes blood vessels, improves blood flow and lowers blood pressure. <\/p>\n

So if you\u2019re planning a hot date night, Amati recommends a handful of nuts, oysters and vegetables, maybe a beetroot salad with pomegranate, followed by strawberries dipped in dark chocolate. Though do remember, she says, that \u201cit\u2019s about your consistent diet, not the one meal\u201d.<\/p>\n

As told to Anna Maxted<\/p>\n","protected":false},"excerpt":{"rendered":"As well as affecting your health, weight and energy levels, what you eat has consequences for your libido,…\n","protected":false},"author":2,"featured_media":261316,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[103,61,60,446],"class_list":{"0":"post-261315","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-ie","10":"tag-ireland","11":"tag-nutrition"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/261315","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/comments?post=261315"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/261315\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media\/261316"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media?parent=261315"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/categories?post=261315"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/tags?post=261315"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}