6 Ways Your Diet Is Destroying Your Sex Life

6 Ways Your Diet Is
Destroying Your Sex Life

Plus, exactly what you can do to get your performance up to par

A lot of things can sink your erection: poor heart health, smoking, and certain medications are all culprits of problems below the belt.

Another major mood killer? A crappy diet. The foods you eat, how much you eat, and how often you eat them can mess with your energy levels, blood flow, and hormones — all key players in supercharging your sex life.

Think about it: There are plenty of foods that help you get it up, keep your sperm healthy, and boost your testosterone. So naturally, some eating habits exist on the other end of the libido-killing spectrum.

Here, six ways your diet can tank your sex life — and exactly what you can do to get your performance up to par.


Eating a diet high in unhealthy fats and added sugars can exacerbate the issue. “It is commonly known that obese men have lower levels of testosterone,” explains Dr. Brahmbhatt, the hormone that fuels your sex drive. That doesn’t mean all heavier guys have low T, but you are at a higher risk when the number on your scale starts to spike.

The remedy? Eat a diet full of various nutrient-dense whole foods (these foods that help your penis perform are a good start)

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TextYour daily coffee might play a bigger role in bed than you realize. That’s because your caffeine intake can impact your circulation. In a preliminary study from the American Heart Association, people who drank a caffeinated cup of coffee (typically around 100 milligrams of caffeine) experienced a 30 percent increase in blood flow over the next 75 minutes compared to those who downed decaf.

While the study is far from conclusive enough to turn Starbucks into a Viagra alternative, it does suggest that drinking decaf might set you back. Sex is already hard enough to get through when you’re exhausted, so the extra cup of Joe might be just what you need to perk your penis up.

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There’s real science behind the dreaded whiskey dick. Sure, booze may relax you enough to pull out your best pickup lines, but going too hard means you might have trouble getting it up later, says Dr. Brahmbhatt

That round of shots tanks your erection in a few ways. Alcohol is a depressant, so it can “numb the feelings of sexual stimulation and alter the blood flow in and out of your penis,” Dr. Brahmbhatt explains. As your body works to flush the alcohol from your system, it will prioritize that instead of your hard on.


Sugar is a sex life killer on a few fronts. First up, “diets that are high in sugar are going to impact your overall cardiovascular health,” says Dr. Gonzalez, which subsequently impacts your penis health.

Sugar also lowers your libido by reducing testosterone levels. In a 2013 study published in Clinical Endocrinology, researchers measured the T levels in guys aged 19 to 74 after they ate 75 grams of sugar, which is double the recommended daily intake for men. They saw a 25 percent decrease in average testosterone levels after they downed the sweet stuff, which remained suppressed for up to two hours.

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Piling too much food on your plate can slow things down in bed, says Dr. Brahmbhatt. Not only does it lead to weight gain, but it also sets you up for a major energy slump.

“If you over eat, especially carbs and sugar, you may crash and feel too tired to do anything but lay on the couch or sleep,” he explains. Besides feeling sluggish from the amount of food, sticking with refined carbs (think white bread and sugary cereal) rapidly spikes your blood sugar. Your body tries to fight back by pumping out more insulin, making you feel even more tired.

So if you know you want to get it on later, try to eat more frequently throughout your day, rather than scarfing down a giant dinner.


A vegan diet can have some unintended consequences below the belt. Despite the many benefits of eating more fruits and vegetables, cutting out animal products entirely means you’re more likely to develop a vitamin D deficiency, which can spell bad news for your penis.

In fact, vitamin D deficiency is one of the first things Dr. Gonzalez looks for when he has a patient struggling with erectile dysfunction.

Why? A lack of D can raise your risk of ED, according to a study published in The Journal of Sexual Medicine. When you don’t get enough vitamin D, your body might not produce enough nitric oxide, a compound your blood vessels need to function at their best.

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