7 Foods That Lower Sex Drive

A drop in your sex drive can feel confusing and frustrating. While things like stress, hormones, or emotions usually get the blame, one thing that often gets ignored is your diet.Some people experience a decreased sex drive, while others have an increased libido. In both cases, diet plays an important role. Yes, what’s on your plate can also affect what is happening in the bedroom. From processed and fried foods to dairy and alcohol, the things we eat every day can silently influence our sex drive. In this article, we’ll explore the foods that might be lowering your sex drive, why they do it, and what you can eat instead to support healthy hormones and blood flow. 

What Are the Most Common Foods That Lower Sex Drive?

You might be curious about how the foods you eat impact your sexual desire. Let’s take a closer look at some common foods that science shows could be dragging your libido down.

• Processed and fried food: We all know that processed foods are the most easy going and effortless food options. But do you know these ready to eat foods are some of the most common foods that lower sex drive in men. A study from 2009 to 2015 [1] on 3,283 men and a 2017 [2] study on 209 men, found that diets high in processed foods, including processed meats, fried items, and trans fats, were linked to decreased testosterone levels and reduced sperm quality.
• Soya food and isoflavones: Soy foods like tofu, soy milk, and soy chunks might contain natural plant compounds called phytoestrogens [3]. These act like estrogen in the body and may lower testosterone levels [4], which can affect male fertility and reduce sex drive. A study [5] focussed on semen analysis of 99 men from subfertile couples found that higher soya consumption was linked to lower sperm concentration. This study concluded the result based on 15 soya products taken over a span of 3 months. Though there are limited studies for this, it is still advised to eat these products in moderation.
• Artificial sweeteners: Cold drinks, sodas, and other sweetened carbonated drinks could also be one of the causes that can drain your sex drive. A study [6] from the National Health and Nutrition Examination Survey found that obese men aged 20–39 who consumed more of these drinks had lower testosterone levels. 
• Vegetable oils: Most of the oils we use for cooking everyday, contain high levels of polyunsaturated fatty acids (PUFA). Excess amounts of PUFAs have been linked to cause a decrease in testosterone. This was confirmed by the following two studies- One study [7] focused on men who had improperly functioning testis. These people had low testosterone levels and consumed a diet which was high in polyunsaturated fats. Another study [8] on 69 men found that consuming PUFAs are inversely associated with testosterone levels.
• Dairy products and bakery: A lot of people like having bread and milk as breakfast. These breads, dairy products and slices of cakes may harm your testosterone levels. This was supported by a study [9] which supports that this western style food that includes bread, pastries, dairy products and desserts are associated with low serum testosterone levels and poor functioning of testis.
• Alcohol: Alcohol is a libido suppressor. It is not about just drinking, enjoying and having fun but it can affect your performance negatively. A study [10] found that heavy alcohol consumption in men was strongly associated with lower testosterone levels. This is because alcohol may interfere with the normal body mechanism of hormone production. Another study [11] showed that acute alcohol intoxication led to decreased testosterone in men which resulted in low sex drive.
• Plant products: Some herbal and plant-based foods can also disrupt normal hormonal mechanisms of the body. This can lead to low testosterone and reduction in sex drive. These products may include [12] -  Red Reishi mushroom, Licorice root, White Peony, Green Tea, Spearmint and peppermint teas. These studies are limited and have been done of animals so their effects on humans are not very clear. 

What Is The Connection Between Food And Sex Drive?

Now that we know which foods might be harming your sex drive, it’s important to understand how they do this. Let us now unpack the mechanism of action by which these foods affect and decrease your sex drive. 

• Hormonal balance: One of the most known mechanisms by which food affects your sex life [1] is through hormonal balance. What you eat can indirectly affect your testosterone and estrogen levels, which play a major role in your sex drive and overall sexual health. If you eat well, there is an increased production of testosterone [13]. More testosterone means a higher sex drive, a good mood, and better performance in the bedroom [1]. So, maintaining a good balance of these hormones through your diet is important. However, some foods have chemicals that can mess with your hormones, thus lowering testosterone or estrogen and killing your sex drive [2].
• Blood circulation: A healthy diet promotes good cardiovascular health, which means better blood flow all over the body, including your reproductive organs. But when your diet is poor or high in processed foods, sugars, and unhealthy fats, it can damage blood vessels and reduce circulation. This poor blood flow then eventually leads to poor arousal and sexual performance [14].
• Inflammation: The food we eat has the ability to either promote or reduce inflammation. An unhealthy diet which is high in refined starches, sugar, saturated fats and trans-fats [15] triggers a chronic inflammatory state in the body . This chronic inflammation is associated with poor effects on the nervous system and a decrease in sexual arousal and performance, especially in females [16]. However, there is more research to see the role of anti-inflammatory diets in promoting sexual desire.
• Neurotransmitter production: Did you ever notice that eating some foods instantly makes your mood good, while some foods make you feel sleepy? This is because what you eat can also affect how your brain thinks and feels about sex. But how? When you eat a healthy diet, brain chemicals and neurotransmitters [17] like serotonin and dopamine are released. These chemicals are responsible for your mood and pleasure. The more the secretion of dopamine and serotonin, the more you are aroused.

These mechanisms clearly indicate that- “Your sex drive does not just come from mood, brain and feelings But it can also come from your kitchen.”

Which Foods To Eat Instead?

Every coin has two sides. So, if certain foods can lower your sex drive, there are also alternatives that may help boost it. Let’s take a quick look at some foods that naturally support a healthy libido:

• Zinc-rich foods: Zinc plays a vital role in sexual health and hormone regulation [18].Foods high in zinc include oysters, nuts, legumes, mushrooms, yogurt, and fortified cereals.
• Foods high in omega-3 fatty acids: Fatty fish like salmon and tuna are excellent sources of omega-3s, which are known to improve blood flow and support libido  [19]. Studies have linked regular consumption of these foods with enhanced sexual activity in couples.
• Antioxidant-rich foods: Plant-based foods such as berries, apples, citrus fruits, nuts, and seeds are loaded with antioxidants and flavonoids [20]. These compounds help support healthy blood pressure and vascular function, both of which are important for sexual desire and performance.

Will Working On Diet Fix Sex Drive?

No, sex drive is not only fixed by correcting the things on your plate. While diet plays a big role, your sex drive is a mix of many other factors—mental health, sleep quality, hormone levels, emotional connection, spirituality, screen time, and even how stressed or supported you feel.