There are three wellness concerns men tend to have when trying to achieve the pinnacle of sexual health and wellbeing: an enthusiastic libido, a similarly enthusiastic erection and – depending on your procreative goals – super-sperm. However, if you have plans for an intimate evening, factors like antidepressant use, ageing and more can get in your way. While there isn’t always something you can do to ensure you have great sex every night, you can get your sex life in better shape with a better diet. Not only does eating plenty of healthy food mean you’ll look better when the clothes come off; it also holds sway over what’s underneath them. So which vitamins can boost your sex life, and where can you find them?
1. Vitamin C: While this vitamin is best known for boosting immunity and fighting off scurvy, it also enhances your blood flow. For guys, this is important for getting an erection, as the vitamin C found in lemons, oranges, peppers, potatoes and strawberries helps get the blood where it needs to be, and enables your penis to somehow accommodate it. Moreover, vitamin C can help you get rid of a urinary tract infection (UTI). Just make sure you don’t consume more than 2,000 milligrams – 90 is optimal – as I think you’ll agree that nothing ruins the mood quite like diarrhoea.
2. Folate: This vitamin is also known as vitamin B9, but you may have also heard it referred to as folic acid. This isn’t just a synonym because scientists can’t decide on a name; rather, folate is the natural vitamin you’ll find in foods, while folic acid is the man-made version that is found in supplements. If you and your partner are trying to conceive, it’s also important for her to get plenty of this B vitamin, as consuming folate or folic acid as early as possible during the pregnancy will greatly decrease your baby’s chances of serious birth defects, such as spina bifida. For men, some studies have shown a connection between folate/folic acid and a reduction in abnormal sperm, while others have even found that, when combined with zinc, vitamin B9 can help increase your sperm count. Sources of this vital vitamin include peas, asparagus, avocado, bananas, papaya, cantaloupe and tomato juice.
3. Vitamin E: This vitamin has shown in some studies to improve sperm activity, and it also has other benefits you’ll love. Vitamin E is an antioxidant – which helps prevent diseases – and it also strengthens your immune system and prevents dangerous blood clotting. The easiest way to get vitamin E into your diet is to snack on it with yummy and healthy munchers like almonds, peanuts and sunflower seeds.
4. Vitamin B12: Also known as cobalamin, vitamin B12 takes care of your nerves and blood cells, as well as keeping you from experiencing anaemia. Anaemia is a condition in which you feel incredibly tired and weak and gives you a lovely ghostly pallor – so there’ll be no tumble between the sheets for you tonight! You can only get vitamin B12 from animal foods – such as lamb, liver, sardines, clams, beef, eggs and some cheeses – which means you’re at risk for B12 deficiency if you’re a vegan. While there isn’t enough scientific evidence yet to determine whether B12 supplements can fight male infertility, studies are being done on the use of vitamin B12 supplements in men with fertility issues.
5. Vitamin B3: Vitamin B3, or niacin, helps make sex hormones and improves your circulation. It also regulates things like sleep patterns and erectile dysfunction, which means it’s time to stock up on beetroot, red meat and milk.
