Foods to Boost Energy and Vitality for Better Sexual Performance
When it comes to performance in the bedroom, various myths are often embraced in order to enhance sexual performance, such as erectile function, sperm health, duration. However, the reason myths persist is that they lack evidence-based support, leaving their effectiveness in question. This article will introduce scientifically backed methods for improving sexual performance through dietary choices.
Welcome to the Holmen’s Health dietitian blog post, I am dietitian Oscar and here we talk about foods, drinks, snacks, desserts, anything that you can think of when it comes to eating. I personally love eating and am passionate about assisting others in finding their most suitable diet pattern while promoting maximum health benefits. Let’s explore the types of foods among the four different nutrients below.
4 Foods To Boost Sexual Performance for Energy & Vitality
Zinc
Zinc is a mineral that assists multiple bodily functions and systems, including immunity, wound healing, blood clotting, and growth. Naturally found in cells circulating in the body, zinc aids in cell growth and division. Apart from that, zinc supports sperm health and sex hormone production, most notably testosterone which potentially increases erectile function, sexual interest, and sexual activity.
A Nigerian study tested the effects of six weeks of oral zinc supplementation on male reproductive functions. Subjects were given different dosages of oral zinc supplementation, and the results showed that a moderate amount of zinc consumption led to nearly 12 times higher testosterone levels and positive effects on sperm quality. However, adverse effects were observed with high zinc consumption, including low testosterone level and low sperm motility. Additionally, zinc can also boost sex sensitivity by elevating sex-related brain chemicals.
While zinc is crucial for maintaining health and boosting sexual performance, the body cannot produce zinc on its own. One of the main sources of zinc is food. Australian males aged 14 to 18 years are recommended to consume 13 milligrams (mg) of zinc per day, while Australian adult males should aim for 14 mg per day. It is also suggested that zinc consumption not exceed 40 mg per day, which aligns with the results of the Nigeria study. Some examples of foods high in zinc include oyster (30 mg in a 90 g serving), beef (3.8 mg in a 90 g serving), peanuts (0.8 mg in a 30 g serving), and sardines (1.1 mg in a 90 g serving).
Citrulline
One of the crucial elements for good sexual performance is the erectile response. Citrulline, an amino acid, helps with erectile response. It is naturally produced by the body to facilitate the urea cycle and assist with the contraction of blood vessels. The mechanism that makes citrulline beneficial for erectile response involves its conversion to another amino acid called arginine. Arginine is then transformed into nitric oxide, which is responsible for the vasodilation of blood vessels, a key factor in achieving erection hardness.
A group of Japanese scientists studied the effectiveness of citrulline supplementation on erectile response. Their results suggested that oral citrulline supplementation could increase the production of nitric oxide, potentially improving erectile function and penile structure. Another Italian study had found similar results, indicating that citrulline supplementation had a positive effect on erection strength in men.
Although the body can produce citrulline on its own, studies have shown that additional citrulline can enhance erectile response, and this extra level can be introduced through foods. It is recommended to consume around 3 to 6 grams of citrulline per day. Some common food sources rich in citrulline include watermelon (200 mg in a 100 g serving), pumpkins (10 mg in a 100 g serving), cucumber (19 mg in a 100 g serving), and bitter melon (130 mg in a 100 g serving).
Omega-3 Fatty Acids
The perception of fat is often related to being unhealthy. However, this is not the case for every kind of fat. Unsaturated fats are a category of fat that is important for a healthy diet. They help lower the risk of heart disease and reduce cholesterol levels. Polyunsaturated fats and monounsaturated fats are two subtypes of unsaturated fats, with omega-3 fatty acids (omega-3s) falling under the polyunsaturated fats sub-type. Omega-3s are beneficial not only for cardiovascular health but also for sexual performance, including sperm count, testosterone levels, and sexual desire.
Specifically, various criteria are used to measure sexual performance, one of which is ejaculation. A United States study observed a 3% increase in sperm concentration and a 13% increase in the duration of ejaculation after seven weeks of omega-3s supplementation. Additionally, omega-3s can improve fertility, testosterone levels, and sexual desire by facilitating the secretion of dopamine and serotonin in the brain, which reduce anxiety and stress.
Currently there is no recommended intake for omega-3s as there are multiple kinds of omega-3s, but one of the most common omega-3s, alpha-linolenic acid (ALA), is often used as a standard. The Adequate Intakes for ALA is 1.6 g per day. Some common sources of ALA include mackerel (4.9 g per fillet), salmon (4.8 g per fillet), flaxseed (2.5 g per tablespoon), chia seeds (2.5 g per tablespoon), and walnuts (2.2 g per 30 g serving).
Capsaicin
Capsaicin is a component extracted from capsicum that gives it its spicy flavour. It was first discovered in 1816 and has been widely used for medical purposes. Its pain-relieving properties were used to treat burning pain based on the concept of “treating like with like” in the mid-1850s. Nowadays, capsaicin is effective in treating medical conditions such as osteoarthritis, non-diabetic neuropathic pain, gastropathy, and more.
When it comes to sexual performance, capsaicin can act as a stimulant by coordinating sensory signals such as touch, sound, and visual stimuli to the brain, potentially altering sexual behaviour. A study conducted in 2017 examined the effect of capsaicin on sexual behaviour and found that moderate to high doses of capsaicin enhanced sexual motivation and the effectiveness of erections. Capsaicin triggers the secretion of pleasure chemicals that create the sense of exhilaration. The results also revealed that capsaicin increased ejaculation frequency and latency, potentially extending the duration of sexual intercourses.
There is no specific recommended intake for capsaicin as it is not really an essential nutrient in the diet. However, most research studying the health benefits of capsaicin uses 2 to 6 mg per day as a reference. Foods high in capsaicin include capsicum obviously, jalapenos, habaneros and shishito peppers. It is important to note that capsaicin is an irritant and some people are more sensitive to its effect. Side effects can include nausea, vomiting, diarrhea, and acid reflux, so it’s important to monitor for these reactions.
The Role Of Having A Healthy & Balanced Diet?
While these four mentioned nutrients might boost sexual performance, you should not neglect the importance of having a healthy and balanced diet. You need a healthy body before you can improve any additional functioning, as nutrients always priorities the basic survival requirements first. Therefore, following a balanced diet with foods from the five food groups is the basis of enhancing sexual performance.
If you’re wanting support in learning how to improve your diet to support sexual function, learn more about our philosophy and services, please reach out to us! We work with clients virtually throughout Sydney.
This blog post on the foods to enhance sexual performance was published May 2024.
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