Can what you eat really change your sex drive? The honest answer: food isn’t a magic switch, but your diet shapes the things desire depends on, like blood flow, hormones, energy and mood. If you’re searching for how to increase libido naturally, your kitchen is a very good place to start.
Why diet and libido are connected
Arousal is, at its core, a circulation event. Whatever keeps your blood vessels healthy tends to help your sex life, too. That’s why researchers keep finding links between heart-healthy eating and sexual function. In a study of 250 middle-aged men with high blood pressure presented at the European Society of Cardiology Congress in 2021, those who ate closest to a Mediterranean diet had better blood flow, higher testosterone and better erectile performance than men who ate the least Mediterranean way. (That study shows a link, not proof of cause, but it fits a long line of similar findings.)
The flip side matters too. Diets heavy in ultra-processed food, sugar and alcohol are tied to weight gain, poor sleep and blood-sugar swings, none of which do your desire any favors.
Foods that support a healthy libido
- Leafy greens and beets. Rich in natural nitrates, which your body uses to make nitric oxide, a molecule that helps blood vessels relax.
- Extra-virgin olive oil, nuts and avocado. The backbone of the Mediterranean diet, full of healthy fats your body uses to make hormones.
- Oily fish like salmon and sardines. Omega-3 fats support heart and blood vessel health.
- Oysters and pumpkin seeds. Two of the richest food sources of zinc, a mineral involved in testosterone production and sperm health.
- Pomegranates, berries and dark cherries. Packed with polyphenol antioxidants. (Yes, there’s a reason our logo is a pomegranate.)
- Dark chocolate. Cacao flavanols support circulation, and let’s be honest: it puts everyone in a better mood.
- Watermelon. Contains citrulline, which the body converts into arginine, a building block of nitric oxide.
- Whole grains and legumes. Steady energy and fiber keep blood sugar (and your mood) on an even keel.
- Water. Unsexy but true: even mild dehydration saps energy and contributes to dryness.
The classic natural aphrodisiacs
Beyond everyday food, people have turned to certain roots and herbs for centuries. Here are three organic options we carry and love.
1. Maca root
Maca is a radish-like root grown high in the Peruvian Andes, where it has been eaten for generations for energy and stamina. It’s the most researched of the traditional natural aphrodisiacs. A systematic review in BMC Complementary and Alternative Medicine found four small randomized trials; most reported some benefit for sexual desire or function, but the authors called the evidence “limited” because the studies were small. In other words: promising, gentle, and worth trying as food, not a miracle pill.
We like The Maca Team’s Organic Raw Red Maca Powder. It’s certified organic and fair trade, sourced directly from Peruvian farmers, and has a malty, butterscotch-like taste that disappears into smoothies, coffee or oatmeal.
2. Adaptogen blends
Adaptogens are herbs and mushrooms traditionally used to help the body handle stress. Since stress is one of the biggest libido killers out there, a calming evening ritual can be its own kind of foreplay. Moon Juice Sex Dust blends adaptogenic herbs into a rich, chocolatey powder you can stir into warm milk or cacao. Think of it as a cozy nightcap.
3. Herbal libido formulas
If you prefer capsules, Gaia Herbs makes two of the most popular libido supplements in natural food stores: Gaia Herbs Women’s Libido and Gaia Herbs Male Libido. Gaia is a family-run company known for growing and sourcing its herbs carefully and testing them for purity. Suzy uses Gaia herbs herself.
Lifestyle still matters most
No food or supplement can outrun poor sleep, constant stress or a sedentary routine. The most reliable ways to boost libido are wonderfully simple: sleep seven to nine hours, move your body most days, drink less alcohol, and make unhurried time for each other. If your desire has dropped suddenly or you’re having trouble with arousal, talk with your doctor, since it can be an early sign of other health issues worth checking.
Shop all Natural Aphrodisiacs →
This article is for general information and isn’t medical advice. Supplements have not been evaluated by the FDA and are not intended to diagnose, treat, cure or prevent any disease. Check with your doctor before trying herbs if you are pregnant, nursing or take medication, as some herbs can interact with medicines.