Deep Dive

15 Foods That Support Men’s Sexual and Metabolic Health

What to pick up at the store if you’re thinking about energy, erections, and overall vitality

When men ask about what to eat for sexual health, they usually mean two things: how to feel better now and how to prevent things from getting worse later.

The good news? 

The best nutritional advice for sexual health is the same advice for heart health. Because erections are a vascular event. 

What supports your arteries supports your performance. 

And what’s good for your blood flow is good for your brain, your hormones, your penis, and your long-term vitality.

Quick Refresher: Erections Are All About Blood Flow

Stimulation signals blood vessels to open up – thanks to a molecule called nitric oxide. 

Think of it like turning on a faucet. Blood rushes in, pressure builds, and the penis firms up.

If your arteries are stiff or inflamed, blood can’t flow as easily. That’s where food, movement, and other daily choices come in.

You don’t need perfect habits – just a few that support the system.

These foods aren’t about image – they support blood flow, testosterone, metabolism, and the energy that makes everything else in life feel possible.

So here’s a list of 15 foods – backed by research, not fluff – that can help men feel better and support hormonal and metabolic health over time.

For Better Blood Flow

1. Leafy Greens (Spinach, Arugula, Kale)

These help your body make more nitric oxide to relax and widen blood vessels.

Why it matters: Better blood flow, lower blood pressure, and a solid foundation for sexual function.

2. Beets

Help your blood vessels open up by boosting nitric oxide levels.

Why it matters: Better circulation means better performance – in the gym and the bedroom.

Tip: Roast them, juice them, or add to a smoothie. 1/2 to 1 cup per day a few times a week is a good range.

3. Berries (Blueberries, Raspberries, Strawberries)

Rich in natural compounds that protect blood vessels.

Why it matters: People who eat more berries have a lower risk of developing erectile dysfunction.

4. Pomegranate

Packed with antioxidants that support blood vessel health and nitric oxide production.

Why it matters: Early studies suggest it may improve blood flow and reduce oxidative stress.

Tip: 4–8 ounces of unsweetened pomegranate juice a few days a week, or 1/2 cup fresh arils.

5. Dark Chocolate (85% or higher)

Has natural compounds that support blood vessel health and blood pressure.

Why it matters: Just a little can support circulation – skip the sugary milk chocolate versions.

Tip: 1 ounce a few times per week.

For Hormone Health and Inflammation

6. Fatty Fish (Salmon, Sardines, Mackerel)

Packed with healthy fats that reduce inflammation and support heart and brain health.

Why it matters: Healthy blood vessels mean better blood flow. Some research suggests omega-3s may also support testosterone.

Tip: Aim for 2–3 servings per week.

7. Eggs

Contain protein, healthy fats, and the raw materials for making testosterone.

Why it matters: Good for muscle, hormones, and staying full. And no, the cholesterol in eggs won’t wreck your health.

Tip: 1–2 eggs per day is safe for most healthy adults.

8. Avocado

Rich in healthy fats, potassium, and vitamin E – all good for heart and hormone health.

Why it matters: Supports testosterone, reduces inflammation, and helps keep you full.

Tip: 1/4 to 1/2 of an avocado per serving.

9. Extra Virgin Olive Oil

A healthy fat full of heart-friendly compounds.

Why it matters: Helps reduce inflammation, supports insulin sensitivity, and may help with hormone balance.

Tip: Use 1–2 tablespoons per day as your main cooking or dressing oil.

For Stable Energy and Metabolism

10. Oats and Whole Grains

Slow-digesting carbs that support stable blood sugar and lower cholesterol.

Why it matters: Steady energy helps testosterone stay balanced. Big sugar spikes and crashes? Not so helpful.

Tip: 1/2–1 cup of oats or 1–2 slices of whole grain bread per serving.

11. Green Tea

Contains compounds that support blood vessel function and metabolism.

Why it matters: May improve cholesterol and support vascular health. A great swap for sugary drinks.

Tip: 1–2 cups per day, unsweetened.

12. Water

Not glamorous, but essential. Even mild dehydration can drain your energy and focus.

Why it matters: Your blood can’t flow if it’s too thick. Hydration helps everything – from your brain to your bedroom.

Tip: Aim for half your body weight (in pounds) in ounces daily, or until your urine is pale yellow.

Snackable Wins That Actually Help

13. Nuts (Pistachios, Walnuts, Almonds)

Contain healthy fats, key minerals, and a compound that also helps boost nitric oxide.

Why it matters: One study showed pistachios improved erections in just 3 weeks.

Tip: 1–2 ounces (about a handful) of unsalted nuts, several times a week. Pistachio study used ~100g/day.

14. Greek Yogurt

High in protein and calcium, with gut-friendly probiotics.

Why it matters: Protein supports muscle and metabolism; a healthy gut can help with hormone regulation.

Tip: Go for plain, unsweetened. Add berries or a drizzle of honey.

15. Chickpeas (or hummus)

A plant-based source of fiber, protein, and minerals like magnesium.

Why it matters: Chickpeas support blood sugar stability and satiety – key for hormonal health.

Tip: Toss them on a salad, roast them for a snack, or dip veggies in hummus.

What if I hate fish and salad?

Start with something you will eat: eggs, oatmeal, nuts, dark chocolate, or olive oil. You don’t have to love everything on this list to make it work.

Worried about cost?

This doesn’t have to be fancy. Canned fish, store-brand oats, frozen berries – they all work.

A Few More Practical Tips

Start with What You’re Already Eating

Change doesn’t need to be extreme to be effective. 

If your current diet is mostly chips and Pop-Tarts, kale and salmon might feel like birdseed – and that’s okay. 

You don’t need to jump from processed to perfect overnight.

Try:

• Chips → air-popped popcorn
  

• Pop-Tarts → overnight oats or oatmeal with fruit
  

• Sugary soda → sparkling water or unsweetened iced tea
  

Build from there. The goal is progress, not perfection.

Shop the Perimeter

That’s where the whole foods live. Vegetables, fruits, proteins, eggs, nuts. 

Spend more time there, less in the middle aisles.

Build a Go-To Meal

Create a default breakfast or lunch you can repeat without overthinking it. 

Maybe it’s eggs, berries, and oats. Or chicken, quinoa, and olive oil–dressed greens. 

Make it simple.

Pair Smart

Pair carbs with protein or fat to help regulate blood sugar and energy. 

Think berries + yogurt, or oats + nut butter.

Cook More Than You Need

Cook once, eat twice. A little prep today makes staying on track tomorrow easier.

Let’s also be honest: I’m the first to say I love a good French fry, a slice of buttered bread, or dessert.

And sometimes just because we know better doesn’t mean we always do better.

This isn’t about becoming someone who never eats chips. It’s about becoming someone who takes care of themselves more often than not.

One small swap at a time. Consistency matters more than perfection.

Final Takeaway

Sex is about blood flow, hormones, and energy.

So is food.

You don’t need to eat perfectly. You just need to eat like someone who wants to feel good – most of the time.

Try This:

• Pick 2–3 foods on this list you already enjoy – and look for ways to use them more often.
  

• Pick 1–2 you’re curious about – maybe it’s beets, pomegranate, or green tea.
  

• Pick one you’ve never tried – and give it a shot without pressure.
  

This isn’t about rules – it’s about small steps that support how you want to feel.

This isn’t about clean eating or perfect habits. 

It’s about giving your body what it needs to keep showing up – stronger, sharper, and more connected to the life you want.

You don’t need to eat perfectly. 

You just need to eat like someone who wants to feel good – most of the time.