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Sexual Nutrition’s

Updated: Dec 19, 2021

Sex’s Natural Vitamins & Minerals

Defined by, “vitamins and minerals are micronutrients required by the body to carry out a range of normal functions. However, these micronutrients are not produced in our bodies and must be derived from the food we eat. Vitamins are organic substances that are generally classified as either fat soluble or water soluble.”

According to “vitamins and minerals are considered essential nutrients—because acting in concert, they perform hundreds of roles in the body. They help shore up bones, heal wounds, and bolster your immune system. They also convert food into energy, and repair cellular damage.” Several sites indicate consuming vitamins and minerals through natural food over supplements is more effective. The consumption of natural food is healthier, has a more nutritional punch, carry greater nutrition, essential fiber protective substances, and more. According to, natural food lowers risk to health issues linked to death and several diseases; For Instances, cancers. The intake of supplements contains less essential nutrients, fiber, and can increase the risk of all-cause mortality. As we all know too much of anything is bad, high intakes of supplements are harmful to the human body and cause toxicity. Remember, vitamin supplements cannot replace a healthy diet.

Listed below are vitamins and minerals that are beneficial to our everyday sex life. The list brakes down what vitamins and minerals do to the body and how it can improve our health and sex life.

L-citrulline/ L-arginine/ Nitric Oxide/ Amino Acids

L-citrulline is an amino acid, which is normally made by the body. The body converts the L-citrulline to L-arginine which is another type of amino acid. L-arginine improves blood flow by creating nitric oxide, which is a gas that helps dilate blood vessels. Due to its vessel-widening abilities, L-arginine has shown to help with heart disease or clogged arteries.

According to, “the same effect on blood vessels helps improve symptoms of erectile dysfunction. The L-citrulline to NO path increases blood flow to a man’s genitals. In one study, this increase in blood flow appeared to decrease symptoms of mild erectile dysfunction and improve the ability to maintain an erection. There haven’t been any studies on the use of L-citrulline in moderate to severe cases of ED.”

In other words, L-citrulline is an amino acid that can help make your erection harder. L-arginine stimulates the production of nitric oxide, which increases blood flow to the penis strengthening erections. Amino acids increase sexual stamina. Watermelon would be the main source of food contains L-citrulline component.

Capsaicin- Study shows that capsaicin increases heart rate, metabolism, and even sweating in some occasion. Capsaicin activates the release of several hormones within the body. One key component that’s released with the presences of capsaicin is endorphins. According to, “capsaicin triggers the release of endorphins the “feel good” hormone and can increase your libido”. Another benefit of this compound is that it aids with improving blood flow, which can increase sex drive. Some food you can consume to increase the level of capsaicin within your body are spicy foods like: cayenne peppers, chili peppers, poblanos peppers, jalapenos, habaneros, and shishito peppers.

Antioxidants- Antioxidant is a compound that hides oxidation, which is a chemical reaction that could produce free radicals, which can cause a chain reaction that might damage the cells of the organisms. Free radical is an element found in cancer, heart disease, and etc. Free radicals can damage cells and put the body under something call oxidative stress. Defined by, “Oxidative stress is a phenomenon caused by an imbalance between production and accumulation of oxygen reactive species (ROS) in cells and tissues and the ability of a biological system to detoxify these reactive products.” Oxidative stress can lead to complications such development of cancer, premature aging, and issues with infertility. states “oxidative stress impairs the development of sperms and prevents it from functioning to their fullest capacity. It also reduces the secretion of testosterones, the male hormones that are essential for boosting sexual drive and supporting physical development. One of the major causes of infertility in women is ovarian aging where the egg reserve is low and poor. Repeated exposure to oxidative stress can cause ovarian aging, affecting the quality and quantity of eggs to deteriorate throughout a woman’s lifetime.”

Antioxidant has many sexual benefits; For instances, the increasing of the sex drive in women and the reduction of erectile dysfunction in men. Journal of Sexual Medicine published a study where simple diet modifications like the daily consumption of fruits and vegetables rich with antioxidant can reduce the risk erectile dysfunction by 38 percent.

Antioxidants can be found in food such as but not limited to strawberries, dark chocolate, avocados, beans, kale, broccoli, spinach, and asparagus, avocados.

Lyposene- Lycopene is a form of an antioxidant. Due to the fact that antioxidantshide oxidation in the body, it causes a chemical reaction that damages the cells of the organisms. The damaged oxidation (oxidative stress) can cause a lowering of sperm count or infertility. With the production of Lycopene within the body, it can help repair the damages and increase the quality of the sperm. Sexually, lycopene relaxes the blood vessels and improves circulation. Tomatoes are known to be packed with lycopene. Some say tomatoes are one of the main food porn stars used as a sex drive booster. states lycopene a “powerful libido-enhancer in both men and women.”

Alina Petre, MS, RD (NL) — states Lycopene has many other health benefits such as keeping the prostate healthy, prevent vision loss, boost brain function, protects against certain types of cancers and more. According to , “lycopene’s antioxidant properties can help keep free radical levels in balance, protecting your body against some of these conditions.”

Other than tomatoes food that contains lycopene are some common fruits and vegetables such as red cabbage, papaya, watermelon, mangoes, guavas, carrots, and carrots.

Omega-3s- Defined by Wikipedia “Omega−3 fatty acids, also called Omega-3 oils, ω−3 fatty acids or n−3 fatty acids, are polyunsaturated fatty acids characterized by the presence of a double bond, three atoms away from the terminal methyl group in their chemical structure.” Omega 3 fatty acids actually make up the membranes of all the cells of the body. Omega−3 has several compounds such as ALA, EPA and DHA, which play important roles in our bodies and brains. According to, “ Omega−3 the compounds found in Omega-3s can help fight inflammation, anxiety, depression and Alzheimer’s. Omega-3s also helps improve vision, mental disorders and reducing chronic inflammation which can contribute to heart disease, cancer and a number of other diseases”.

Sexually, omega-3 helps fights the building up of plaque in the arties which improves the circulation and increase the level of sensation. Omega-3 relaxes the arteries, which eases blood flow in the body. It is said that it can also help with Erectile Dysfunction. Omega-3 increases dopamine levels improving libido and mood helping trigger arousal, and increase sperm count.

Foods with omega-3 are essential fatty acids. Some of these fatty acids are found in oily fish such as salmon, oysters, sea bass, and mackerel, cod liver oil. And in other foods like kidney beans, soy beans, edamame, beans, walnuts, and flaxseeds.

Zinc- defines zinc as “a mineral that is essential to the body and is a constituent of many enzymes that permit chemical reactions to proceed at normal rates. Zinc is involved in the manufacture of protein (protein synthesis) and in cell division. Zinc is also a constituent of insulin, and it is involved with the sense of smell.” discusses how zinc is required for numerous processes in the body such as Gene expression immune, protein synthesis function, DNA synthesis wound healing, enzymatic reactions and growth and development(metabolism function). Unfortunately, our bodies do not produce nor store zinc.

Sexually, zinc helps with the production of a few key sex hormones like prolactin and testosterone. Zinc helps with erectile dysfunction and increase testosterone levels, which can enhance sex drive. It plays a role in creating prostatic fluid which contains components that make semen an ideal substance for sperm cells to live in. When it comes to arousal and maintaining an erection, zinc has a large range of positive effects. For libido, fertility, and sexual prowess zinc is said to be one of the most vital nutrients.

Some foods that contain zinc are oysters, shellfish, nuts, seeds, legumes, eggs, dark chocolate, some vegetables and meat (beef and red meat).

Magnesium- According to “magnesium is an important mineral, playing a role in over 300 enzyme reactions in the human body. Its many functions include helping with muscle and nerve function, regulating blood pressure, and supporting the immune system.” Further explained by “these enzymes are involved in processes that help to regulate many bodily functions, including the production of energy, body protein and muscle contractions. Magnesium also plays a role in maintaining healthy bones and a healthy heart. Magnesium is involved in more than 600 reactions to the body. It does things such as creating energy by helping convert food into energy, formatting protein by helping create new proteins from amino acids, gene maintenance by helping create and repair DNA and RNA. Other reactions consist of muscle movement which is part of the contraction and relaxation of muscles and regulation of the nervous system by helping regulate the neurotransmitters”. Defined by “neurotransmitters are chemical messengers in the body. Their job is to transmit signals from nerve cells to target cells. These target cells may be in muscles, glands, or other nerves. The brain needs neurotransmitters to regulate many necessary functions, including: heart rate, breathing, sleep, cycles, digestion, mood, concentration, appetite, & muscle movement.” More information can be found on on magnesium.

Sexually, study shows that magnesium deficiency could affect sexual health leading to premature ejaculation. Researchers believe low magnesium levels can lead to vasoconstriction, which is defined by “the narrowing (constriction) of blood vessels by small muscles in their walls. When blood vessels constrict, blood flow is slowed or blocked.” Vasoconstriction also affects sexual performance also contributing to premature ejaculation. The different reactions of the enzymes also improve erectile dysfunction. With women, magnesium deficiency has symptoms such as migraines, fatigue, facial tics, poor sleep, muscle cramping and PMS which may keep women from being in the mood. According to “magnesium makes it harder for your testosterone to bind onto proteins and allows for more of it to remain “free” in your bloodstream – which is exactly how you want it to be for a higher sex drive. Higher levels of free testosterone make for more desire.

It can be seen magnesium contributes to the body’s enzyme reactions in both men and women allowing the body to function smoothly. Some of the benefits are increasing libido, which enhance your sex drive. It decrease sexual deficiencies, which increases your sex life and help you get a good night rest.

Some foods containing magnesium are nuts, seeds, eggs, whole grains, brown rice and dark green leafy vegetables, salmon, mackerel and halibut, bananas, seeds, legumes, avocados, dark chocolate.


● Vitamin E-which has antioxidant properties, potassium, and vitamin B6, which may prevent or delay heart disease and promote better blood flow.

● Iron- A mineral that is naturally present in many foods, added to some food products, and available as a dietary supplement. Iron is an essential component of hemoglobin, an erythrocyte (red blood cell) protein that transfers oxygen from the lungs to the tissues.

● Nitrate- A nitrogen oxoanion formed by loss of a proton from nitric acid. Principal species present at pH 7.3. It is a nitrogen oxoanion, a member of reactive nitrogen species and a monovalent inorganic anion. It is a conjugate base of a nitric acid.

● Polyunsaturated Fat- Polyunsaturated fat is a type of dietary fat. It is one of the healthy fats, along with monounsaturated fat.

● Fruity Natural Sugars- are found in fruit as fructose and in dairy products, such as milk and cheese, as lactose. Foods with natural sugar have an important role in the diet of cancer patients and anyone trying to prevent cancer because they provide essential nutrients that keep the body healthy and help prevent disease.

● Phytosterols- (called plant sterol and stanol esters) are found in plant cell membranes. Phytosterols are similar in structure to cholesterol in the human body and block cholesterol from being absorbed. They should be part of a heart-healthy eating plan.

● Pantothenic Acid- is an essential nutrient that is naturally present in some foods, added to others, and available as a dietary supplement. The main function of this water-soluble B vitamin is in the synthesis of coenzyme A (CoA) and acyl carrier protein.

● B-vitamins- are: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B7 (biotin), B12, & Folic acid. These vitamins help the process your body uses to get or make energy from the food you eat. They also help form red blood cells. You can get B vitamins from proteins such as fish, poultry, meat, eggs, and dairy products. Leafy green vegetables, beans, and peas also have B vitamins. Many cereals and some breads have added B vitamins.

● Niacin- an acid C6H5NO2 of the vitamin B complex found widely in animals and plants and used especially against pellagra.

● Synthesis of the steroid androstenone- is a steroidal pheromone.

● Bromelain Enzyme- is a protein-digesting enzyme mixture derived from the stem, fruit, and juice of the pineapple plant. It has a centuries-long history of being used to treat medical ailments, primarily throughout Central and South America.

● Potassium- is a mineral found in the foods you eat. It’s also an electrolyte. Electrolytes conduct electrical impulses throughout the body. They assist in a range of essential body functions, including: blood pressure, normal water balance, muscle contractions, nerve impulses, digestion, heart rhythm, & pH balance (acidity and alkalinity).

● Vitamin C- also known as ascorbic acid, is necessary for the growth, development and repair of all body tissues. It's involved in many body functions, including formation of collagen, absorption of iron, the proper functioning of the immune system, wound healing, and the maintenance of cartilage, bones, and teeth.

● Thiamine- enables the body to use carbohydrates as energy. It is essential for glucose metabolism, and it plays a key role in nerve, muscle, and heart function. Vitamin B1 is a water-soluble vitamin, as are all vitamins of the B complex.

● Vitamin K- refers to a group of fat-soluble vitamins that play a role in blood clotting, bone metabolism, and regulating blood calcium levels. The body needs vitamin K to produce prothrombin, a protein and clotting factor that is important in blood clotting and bone metabolism.

● Eugenol- have antibacterial, antifungal, antioxidant and antineoplastic activity. Clove oils including eugenol have been claimed to have gentle local anesthetic and antiseptic activities and previously were commonly used in dentistry.

● Doshas- is responsible for specific physiological functions. For example, the pitta dosha controls hunger, thirst, and body temperature. Meanwhile, the vata dosha maintains electrolyte balance and movement, while the kapha dosha promotes joint function.

● Vitamins B5 and B6- Vitamin B5, also called pantothenic acid, is one of 8 B vitamins. All B vitamins help the body convert food (carbohydrates) into fuel (glucose), which the body uses to produce energy. These B vitamins, often referred to as B complex vitamins, also help the body use fats and protein.

● Protein- is a nutrient needed by the human body for growth and maintenance. Aside from water, proteins are the most abundant kind of molecules in the body. Protein can be found in all cells of the body and is the major structural component of all cells in the body, especially muscle.

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