What To Eat & Drink To Last Longer? Best Foods to Eat Before Sex

Are oysters a good aphrodisiac? Are there any foods you should avoid before sex?

When it comes to sexual vitality, there’s a lot of misinformation out there.

And that’s why we’ve dug through a mountain of data, statistics, and research to bring you this definitive guide on the best foods to eat before sex.

Let’s dive into it!

what to eat to last longer

Our parents knew it all along: fruit and vegetables

Key Takeaways – What To Eat Before Sex

  • A Mediterranean diet consisting of fish, fruit, vegetables, nuts, whole grains, and olive oils can increase libido.
  • Vitamin C is proven to boost testosterone levels in men.
  • Omega-3 fatty acids increase sperm quality and reduce bodily inflammation.
  • Zinc, which is found in oysters, crabs, and lobster, can help men achieve stronger, firmer erections.
  • Small amounts of beer or other types of alcohol can decrease sensitivity and help men last longer in bed, but you shouldn’t rely on drinking or drink excessively before sex.
  • The healthy fats found in nuts and seeds can increase vaginal lubrication in women.
  • Both men and women should avoid spicy, greasy, or fried foods before sex, or any foods that may cause intestinal upset, indigestion, or gas.

Which Food Makes You Last Longer In Bed?

We should note that very few studies link diet and libido. And there are even fewer studies that link food and lasting longer in bed.

However, a lot of research suggests that diet can impact an individual’s mood and physical energy levels, which, in turn, affect your sex drive.

In other words, healthy, nutritious foods can positively impact your sex drive, while junk food can have a negative impact.

But what foods specifically are best for sex?


What Food Increases Sex Drive?

A Mediterranean-style diet is one of the best diets for increasing libido and living a longer, healthier life with a reduced risk of heart disease and cancer.

A Mediterranean diet consists of eating primarily fruits, vegetables, nuts, whole grains, herbs, and olive oil.

But you’re probably wondering why these foods impact your sex drive.

Let’s take a look!

  • Extra virgin olive oils – One study showed that consuming more than 7 grams of olive oil per day is linked to a much lower risk of cardiovascular disease. Olive oil contains polyphenols, which have potent anticancer and anti-inflammatory properties. But they don’t only help your heart. Polyphenols improve blood vessel health and circulation, which means men and women can benefit from better blood flow to their erogenous zones.
  • Monounsaturated and polyunsaturated fats – Are known as “healthy fats” and can be found in eggs, fish, sunflower seeds, walnuts, flax, and more. Our bodies need the cholesterols in these fatty acids to produce hormones like testosterone and estrogen. Eating foods rich in these fats can boost your body’s production of the hormones essential to a healthy libido.
  • Antioxidants – Found chiefly in fruits and berries, antioxidants have a wide range of benefits regarding having a healthy sex life. Vitamin C is one of the most well-known antioxidants proven to help boost testosterone production. Vitamin C has also been shown to reduce cortisol levels, reduce stress, and improve mood, which can help boost a person’s sex drive.

What Should I Eat 30 Minutes Before Sex?

Eating a light snack 30 minutes before engaging in sexual activity can help to provide energy and improve performance.

Some of the best options for men and women include:

  • Fruits – Fruits like watermelon, berries, and bananas can boost energy leading to better sex.
  • Nuts and seeds – Almonds, walnuts, and pumpkin seeds are rich in healthy fats that can increase vaginal lubrication.
  • Greek yogurt – Is a good source of protein and can provide a boost of energy.
  • Dark chocolate – A small piece of dark chocolate can boost energy and improve mood before sex.
  • Avocado – Avocado is another excellent source of healthy fats that can increase lubrication.

Drinking water or other non-alcoholic beverages can also help you stay hydrated, which is vital for virtually all bodily functions and sexual performance.

Of course, these are only a few foods that can help boost libido.

Below, we’ll take a more in-depth look at the best foods to eat specifically for men and women needing a bedroom boost.

How Can I Prepare My Body Before Sex?

Even if you are a pornstar or professional athlete, there’s no denying that sex can take a toll on your body.

Not only is sex a physically rigorous activity, but thinking about it and planning it can seriously strain a person’s mental faculties.

So what are the best ways to prepare your body for sex?

  • Eat healthy foods – Sugary, processed foods aren’t only bad for your heart, but they’ll also make your mind more sluggish. So if you want the energy needed for a great romp under the sheets, it’s best to eat the healthy, nutritious foods discussed in this article.
  • Take care of your body – Stretching, exercising, and staying active are some of the best ways to ensure that your body is ready for sex.
  • Talk to your partner – Aside from taking care of your body and mind, talking with your partner is the best way to ensure that both your bodies and minds are ready for the act.

Best Foods To Eat Before Sex For Men

Eating the right foods before engaging in sexual activity can help improve sexual satisfaction and enhance the overall experience.

So what are the best foods to eat before sex for men?

What Should A Man Eat To Be Strong In Bed?

Certain foods can help improve blood flow, increase energy levels, enhance arousal, and improve sperm quality.

Let’s look at a few examples!

  • Fruits – Fruits like watermelon, pomegranate, and berries contain high levels of antioxidants, which help improve blood flow and enhance a man’s ability to achieve an erection.
  • Leafy greens – Leafy greens like kale, spinach, and broccoli are rich in Vitamin C, Vitamin E, and folate, which are vital for sexual health.
  • Fish – Salmon and sardines are rich in omega-3 fatty acids, which can help to reduce inflammation and improve sexual performance and sperm quality.
  • Oysters, crabs, and lobster – Are all rich in zinc, which is essential for testosterone production. Zinc has proven beneficial in helping men achieve stronger, firmer erections.
  • Nuts and seeds – Almonds, walnuts, and pumpkin seeds are rich in healthy fats and can help increase energy levels.
  • Eggs – Are a good source of protein, perfect for boosting overall energy levels in the bedroom.
  • Garlic – Contains allicin, an antioxidant that can improve blood flow to the genitals.
  • Dark chocolate – Dark chocolate contains flavonoids, which can also improve blood flow and overall sexual performance.

As for fertility, studies suggest that fish oil, corn oil, and Vitamin E, all of which contain polyunsaturated fatty acids, can positively impact sperm quality, structure, antioxidant capacity, and increase semen volume.

What Alcoholic Drinks Make You Last Longer In Bed?

One study from 2018 suggests that drinking alcohol can help men last longer in bed due to the numbing effects of these substances.

Other research suggests that drinking beer specificall can help men last longer.

  • The plant-based compound, phytoestrogen, found in beer may increase libido and help delay ejaculation.
  • Darker beers are packed with iron, which can help increase blood flow to the penis.

However, too much exposure to phytoestrogens can have an adverse effect on male fertility by disrupting the body’s natural hormone production.

We’ve also found evidence to suggest that heavy drinking can cause much worse problems in bed or difficulty ejaculating, as well as difficulty reaching orgasm or having a less intense orgasm.

It seems like alcohol can help if taken in moderation and becomes a problem if you exaggerate.

What Can I Drink Before Sex To Stay Hard?

It is not advisable to rely on drinking alcoholic or non-alcoholic beverages before sex to stay hard.

Drinking some alcohol may help people relax and drop their inhibitions.

In fact, research suggests that when drinking alcohol, individuals often experience increased sexual outgoingness, sexual attraction to oneself and others, length of intercourse and overall sexual desire.

However, the same study also suggests that sexual problems among males are particularly common when drinking.

Therefore, drinking excessively or relying on alcohol is not a good idea.

What Vitamins Make You Harder?

Many vitamins and minerals are essential for achieving and maintaining a firm erection, including:

  • Vitamin D – Low levels of vitamin D have been linked to difficulty achieving an erection. Vitamin D can be obtained from sunlight or by eating fish, mushrooms, and fortified milk.
  • Vitamin B3 (Niacin) – Niacin helps improve blood flow and is found in chicken, fish, and avocado.
  • Vitamin B12 – Deficiency in Vitamin B12 has been linked to difficulty achieving or maintaining a firm erection. This vitamin is found in meat, fish, and dairy products.
  • Zinc – Is important for testosterone production and can be found in shellfish, beef, and pumpkin seeds.
  • Magnesium – Magnesium helps regulate blood flow and is found in leafy greens, nuts, and whole grains.

Foods To Eat Before Sex For Women

Eating a healthy and balanced diet can benefit the sexual health of men and women.

However, certain foods can be particularly beneficial for women before sex.

  • Fruits – Many fruits contain high levels of antioxidants and can improve genital blood flow, enhancing sexual arousal.
  • Nuts and seeds – Almonds, walnuts, and other nuts and seeds are rich in healthy fats that can increase vaginal lubrication.
  • Leafy greens – Kale, spinach, and broccoli are rich in many vitamins and minerals essential to male and female sexual health.
  • Dark chocolate – Dark chocolate contains a compound called phenylethylamine and can increase a woman’s overall pleasure and sexual desire.
  • Oysters – Oysters are a good source of zinc, selenium, vitamin D, and many other nutrients that can help support healthy hormone levels.

What To Eat Before Sex To Get Wet?

Vaginal lubrication is a natural physiological response that occurs when a woman is sexually aroused. It helps reduce friction and discomfort during intercourse.

However, some women may experience difficulty becoming lubricated during sex.

As mentioned, certain foods can increase lubrication and improve the sex life of women.

  • Monounsaturated and polyunsaturated fats are ideal for supporting healthy hormone levels.
  • Foods with higher concentrations of antioxidants, mainly fruits and berries, can improve blood flow to the female genitalia.
  • Nuts and seeds are rich in healthy fats that can help improve vaginal lubrication.
  • Omega-3 fatty acids can reduce inflammation and boost hormone production
  • Avocados are also rich in healthy fats that can also naturally help increase lubrication.

Food To Avoid Before Sex

Now that we’ve covered the best foods to eat before sex, we thought it would be beneficial to cover some of the worst foods for sex.

Healthy fats, whole grains, fruits, and vegetables are sure to get the blood flowing to the right places.

But the following foods are more likely to turn you off than to get you in the mood for sex.

What Not To Eat Before Sex?

Certain foods are best avoided before engaging in sexual activity as they can cause intestinal discomfort, bloating, and cramps and adversely affect your sexual performance.

  • Spicy foods – Consuming spicy food can lead to heartburn, indigestion, and stomach discomfort.
  • Greasy or fried foods – These can cause indigestion and bloating and are likely to make you feel sluggish before and during the act.
  • Alcohol – Consuming too much alcohol can lead to decreased sensitivity and makes it difficult for men to achieve or maintain an erection. Excessive alcohol consumption can also make it harder for women to get wet.
  • Sugary foods – Foods high in sugar can cause a spike in blood sugar levels, affecting energy and overall sexual performance.
  • Caffeine – Caffeine can cause dehydration and make you feel jittery, neither of which is ideal for sexual activity.

What Should You Not Do Before Sex?

Several things are best avoided before engaging in sexual activity. Avoiding the following behaviors can enhance your overall sexual experience and help you avoid physical and mental discomfort.

  • Avoid heavy meals – Eating too much can cause intestinal discomfort, cramps, and bloating.
  • Avoid foods that may upset your stomach – Greasy, fried foods, beans, and broccoli might be tasty, but they’re likely to cause gas, indigestion, and upset stomach.
  • Avoid smoking, using drugs, or excessive alcohol consumption – These can all affect sexual performance, decrease sensitivity and impair judgment.

Should you avoid charcuterie boards on dates?

Charcuterie boards can be an excellent option for a date night as they offer a variety of options and can be enjoyed casually.

However, these tasty spreads often consist of highly-processed foods, namely cured meats, which aren’t ideal if you plan to have sex afterward.

That being said, if you prepare a spread with plenty of fruits, vegetables, nuts, and seeds and avoid eating too many processed foods, charcuterie can be the perfect aphrodisiac to get you and your partner in the mood!


About Deon Black

Sex Coach. Since 2012 we've spent 60,000+ hours testing 1,000+ sex toys. Author of 47 hours - helping men last longer in bed.

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