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10 Best Foods for Men Who Want Better Sex

As a man, it’s natural to want to maintain good sexual health, and diet plays an essential role in sex drive and sexual performance. Men need specific nutrients to support their reproductive systems and maintain optimal sexual function. Under the guidance of our Director of Nutrition, Delahna Flagg, we’ve created this list of the 10 best foods for men to help you make the kind of food choices that feed your libido and overall wellness.

The best foods for men’s sexual health are the ones that support strong blood flow, healthy testosterone levels, steady energy and male fertility. When you’re eating foods rich in nutrients like zinc, omega-3s and compounds that boost circulation, you’re giving your body what it needs for better stamina, stronger performance, improved sperm health and a more responsive sex drive. The ingredients on this list go beyond basic nutrition to actively support libido and sexual function.

The 10 Best Foods for Men

Each food below includes the key nutrient that makes it relevant for men’s sexual health.

Salmon
Rich in omega-3 fatty acids that support circulation and hormone production.

Watermelon
Contains citrulline, which may help support circulation and erectile function.

Coconut
Contains nutrients that can support cardiovascular function and sperm health.

Pineapple
Contains enzymes and antioxidants that may support libido and vitality.

Clams
Rich in zinc, a key mineral for testosterone and sperm health.

Garlic
Supports circulation and vascular health, important for sexual performance.

Almonds
Rich in healthy fats and minerals that support overall hormone health.

Oats
Contains l-arginine, a nutrient linked to increase blood flow.

Pomegranate
High in antioxidants that support blood flow and vascular health.

Bison
A lean protein source rich in zinc and iron for stamina and reproductive health.

Bonus: The potential benefits of drinking wine
Moderate wine consumption has been studied for its potential effects on relaxation, circulation and mood, which may indirectly support libido and sexual experiences. However, alcohol affects individuals differently and overconsumption can negatively impact sexual performance.

This list focuses on foods that support male sexual health through key nutrients linked to hormone balance, circulation, fertility and sexual performance. It is not a structured diet plan, but a flexible guide to foods that can support libido, sexual function and overall wellness.

Criteria used to select these foods

We selected these foods based on:

Nutrition: key nutrients supporting hormones, blood flow, energy and hydration
Research: available clinical evidence on sexual health and function
Availability: widely accessible and affordable ingredients
Variety: options across different dietary preferences
Versatility: easy to incorporate into everyday meals

You can skip any foods that do not suit your preferences or dietary needs. If you have allergies or medical conditions, consult a healthcare professional before making dietary changes.

Common sexual health concerns in men

Research shows that while men often report higher average sex drive than women, sexual health concerns are still common. Studies suggest that 20–25% of American men experience low libido, and research on erectile dysfunction in men under 40 shows it affects a significant number of younger men.

While stress and psychological factors can play a role, diet may also influence sexual health. Nutrient deficiencies can affect hormones, circulation and energy levels, all of which are important for sexual function.

Ready to start eating right for your sexual health? Check out the first ingredient on our list:

The 10 Best Foods For Men
Food #1
Salmon

10 best foods for men graphic

Edited by Delahna Flagg: This article was written by Certified Nutrition Coach Amy Reiley and reviewed with additional research provided by Center for Mind-Body Medicine certified practitioner and Eat Something Sexy Nutrition Director Delahna Flagg.

Disclaimer: This article is for informational purposes only and may not be the best fit for you and your personal situation. It should not be construed as medical advice. The information and education provided here are not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional. More information

Featured image by Malte Helmhold

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Amy Reiley

Eat Something Sexy's Creator & Editor-in-Chief Amy Reiley is the award-winning author of five aphrodisiac cookbooks. She has her Master of Arts in Gastronomy, awarded by Le Cordon Bleu and The University of Adelaide. She is also a Certified Nutrition Coach awarded by the International Sports Sciences Association and she is a California Certified Massage Therapist.

Amy is considered a leading authority on aphrodisiacs. Her work in aphrodisiacs is quoted in publications including National Geographic, The New York Times, Epicurious, Wine Enthusiast, Health and Playboy magazines. She speaks internationally on aphrodisiac foods and has brought her knowledge of aphrodisiac history and science to national television shows including The Today Show and CBS Early Show. She is a frequent guest on relationship and lifestyle radio and podcast shows and has been interviewed by BBC and NPR radio, Cosmopolitan radio and popular podcasts including My Dad Wrote a Porno.

Amy is also a freelance food, wine and health researcher and writer as well as a wine competition judge. Her work has appeared in publications ranging from Variety to The Daily Meal. She is an MSN content provider. And she is also a former wine editor for Gayot.com and wine & spirits editor of Las Vegas magazine.

Fun fact: Amy was the creator of the first ever comprehensive food and wine apps, Amy Reiley's Pocket Gourmet and Amy Reiley's Pocket Vineyard for Palm.