Stressful life events, age, and certain health conditions can lead to sexual problems. For some people, taking specific vitamins may help treat sexual dysfunction. These vitamins work in different ways to improve sexual health. For example, some vitamins help increase blood flow to the genitals, which may lead to improved sexual function.
Vitamin C
This vitamin boosts blood flow to your sexual organs. This aids in getting and keeping an erection. Vitamin C also helps with vaginal dryness and other symptoms of menopause (1).
Natural sources of vitamin C:
- Citrus fruits
- Tomatoes
- Potatoes
- Strawberries
B-Complex Vitamins
These vitamins are essential for energy production and stamina. They also help keep your nervous system healthy, which is important for sexual function. Vitamin B-12, in particular, is necessary for the production of red blood cells, which carry oxygen to your sexual organs (5).
Natural sources of vitamin B-12 include:
- Milk
- Cheese
- Yogurt
- Eggs
- Beef
- Lamb
- Pork
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Vitamin E
Vitamin E helps maintain a healthy balance of hormones in the body. Moreover, it also supports the function of the reproductive system (1). Vitamin E is especially beneficial for men, as it helps maintain prostate health. Additionally, vitamin E is a powerful antioxidant that can help to protect cells from damage.
Natural vitamin E include:
- Sunflower seeds
- Almonds
- Hazelnuts
- Spinach
- Broccoli
- Kiwi fruit
L-Arginine
L-arginine is an amino acid that is found in high quantities in red meat and seafood. It plays a role in the body’s production of nitric oxide, which is important for sexual health. Nitric oxide helps relax the muscles around the blood vessels, allowing more blood to flow to the penis during sexual arousal (4).
Natural sources of L-arginine include:
- Red meat
- Poultry
- Fish
- Dairy products
- Nuts
- Beans
L-arginine is also available in supplement form and is often promoted for sexual health.
Zinc
The mineral zinc is also important for sexual health. Zinc plays a role in the production of testosterone. Also, low levels of zinc can lead to decreased libido and problems with fertility (2). Zinc is necessary for the production of sperm as well.
Natural sources of zinc include:
- Oysters
- Pumpkin seeds
- Nuts and legumes
- Beef
- Chicken
- Lobster
- Crab
Selenium
Selenium is another important mineral for sexual health. It helps protect sperm from oxidative damage and can improve sperm motility. Selenium is also necessary for the production of estrogen in women (3).
Natural sources of selenium:
- Brazil nuts
- Tuna
- Shrimp
- Whole wheat bread
Read More: The Most Important Vitamins For Men (And Their Food Sources)
Vitamin D
Vitamin D is another vitamin that is important for sexual health (1). It helps regulate sex hormone levels and has been linked to increased libido and improved erectile function. Vitamin D can be found in fatty fish, eggs, and fortified milk.
The Bottom Line
Eating the right foods can help improve your sexual health and performance by providing essential vitamins and minerals.
DISCLAIMER:
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
SOURCES:
- Effect of vitamins on sexual function: A systematic review (2021, nih.gov)
- Effects of zinc supplementation on sexual behavior of male rats (2009, nih.gov)
- Selenium in reproductive health (2012,nih.gov)
- The Potential Role of Arginine Supplements on Erectile Dysfunction: A Systemic Review and Meta-Analysis (2019, nih.gov)
- Vitamin B Battles Erectile Dysfunction (2011, livescience.com)
- Vitamin D and Male Erectile Function: An Updated Review (2021, nih.gov)
