Sexual desire is often treated as purely psychological. Dietitian-nutritionist Laura Zurita, director of LAZ Clinics, argues that it is also a physical need that depends on energy, hormones and circulation — and that diet can influence it considerably.
A question of priorities
Zurita estimates that nutrition can improve sexual desire by up to 30%, while dietary changes typically move cholesterol levels by around 10%. Yet, she points out, people put far more effort into the second than the first. Her figures are an estimate rather than an established measure, but her point is that libido deserves attention as part of overall health.
When the body is short of energy, she explains, it prioritises basic survival functions over reproduction, and desire is one of the first things to suffer.
The gut-brain axis
The trillions of bacteria in the gut help produce substances that influence mood and communicate with the brain. An imbalanced microbiota can contribute to tiredness and low mood. To support it:
- eat plenty of vegetables, fruit, pulses and whole grains;
- include fermented foods such as yoghurt or kefir;
- limit ultra-processed products.
Muscle and hormones
Testosterone plays a role in desire in both men and women, and it is linked to muscle mass. Maintaining muscle through enough protein and strength exercise becomes especially important with age and during menopause, when muscle loss accelerates. Good protein sources include eggs, fish, pulses, nuts and lean meat.
Circulation
Arousal depends on good blood flow. Foods that support the health of blood vessels include oily fish, extra virgin olive oil, nuts, fruit and vegetables rich in antioxidants. Looking after cholesterol and blood pressure is not only good for the heart, but also for sexual function.
Signs your diet may be affecting desire
- persistent tiredness, which may indicate not eating enough;
- irritability linked to blood sugar swings from sugary foods;
- low energy despite sleeping well, which may point to deficiencies in iron, B vitamins or other nutrients.
Key nutrients
- Zinc, involved in testosterone production: shellfish such as mussels, pulses, seeds and meat.
- Vitamin D, which supports hormonal health and mood: oily fish, eggs and sensible sun exposure.
- B vitamins and magnesium, which support energy and the nervous system: whole grains, leafy greens, nuts and pulses.
The balanced plate
Zurita recommends filling half the plate with vegetables, a quarter with protein and a quarter with quality carbohydrates, plus healthy fats such as olive oil.
Beyond food
Regular exercise, enough sleep and managing stress also matter. If low desire persists or causes distress, it is worth consulting a doctor, as hormonal changes, medication, health conditions and relationship factors can all play a part.
