Increasing Vegan Libido

Selenium, zinc and choline are 3 essential nutrients for sexual health. And without careful planning, it's easy for vegans to become deficient in these 3 nutrients. Fortunately, there are vegan options available (listed below). 

For men especially, a 25mg daily zinc supplement is a good place to start. Many men will see improvements just by taking zinc. Listed below, there are dietary ways to get these minerals as well.

Plant based foods containing minerals essential for sexual health:

	Selenium	Zinc	Choline
Pumpkin Seeds	9.4 mcg	6.6 mg	60 mg
Cashews	19 mcg	5.7 mg	17 mg
Flax Seeds	2.6 mcg	4.34	78 mg
Pistachios	7 mcg	2.34 mg	70 mg
Pea Protein	7 mcg	2.3 mg	45 mg
Sunflower Lecithin (1200 mg capsule)	0	0	360 mg
Brazil Nuts	91 mcg	0.2 mg	1.5 mg
Tofu (4 oz.)	17 mcg	1.8 mg	106 mg
Black Beans	2.1 mcg	1.9 mg	45 mg
Broccoli	2.3 mcg	0.5 mg per cup	40 mg
Oatmeal	13 mcg	3 mg per cup	17 mg
Avocados	1 mcg	1 mg	14 mg

Tips for Vegans (not medical advice)

1) Eat More Nuts. One study which looked at nut consumption said that, "Compared to the control group, a significant increase in the orgasmic function and sexual desire was observed during the nut intervention... Including nuts in a regular diet significantly improved auto-reported orgasmic function and sexual desire." (Link) 

Nuts are a great way for vegans to get enough zinc in the diet. "The highest concentration of zinc in the male’s body is found within the testes and prostate. This is because zinc is required for sperm production and more importantly testosterone synthesis" (Link). Pumpkin seeds, pistachios, cashews, pea protein, black beans, avocados, whole grain bread, etc. are all high in zinc.

"A 1996 study showed a very clear relationship between zinc and testosterone levels. Young men were fed a diet including very little zinc so that they developed a zinc deficiency. Testosterone levels were measured and there was a significant decrease (almost 75 percent) after 20 weeks of a low-zinc diet. The study also examined zinc supplementation in elderly men. Researchers showed that with increased zinc intake, testosterone levels in the elderly population almost doubled." (Link)

Brazil nuts are also a great way to get enough selenium in the diet. "Erectile dysfunction can be caused due to a lack of selenium in the body. Selenium deficiency has also been linked to decreased motility, low sperm count, and unusual morphology. Men must consume selenium and maintain optimal levels in order to have a stronger sex drive" (Link).  In addition to Brazil nuts: Pumpkin seeds, oatmeal, tofu, broccoli, black beans, spinach, white button mushrooms and chia seeds all have selenium.

2) Eat Choline rich foods or consider sunflower lecithin (or add free range eggs back into your diet). 

"Numerous studies confirm a key role for cholinergic nerve transmission in sexual responses. Simply speaking, with too little ACh (acetyl-choline), sexual activity goes down. Increase acetyl-choline levels, and sexual activity goes up." (Link). One quite bizarre study reported that, "After 6 weeks of regular choline assumption, the [79 year old] patient showed a pathological increase in libido with sexual urges. As choline was withdrawn, the hypersexuality disappeared within 5 days (Link).

The ESFU (European Food and Safety Authority) recommends 400mg of choline daily for adults (Link).

"Choline is present in most green vegetables but most heavily concentrated in broccoli. One cup of cooked broccoli has more than 60 milligrams of choline, which makes it an excellent source for people who avoid meat and dairy products (Link).

"1/2 cup of tofu contains ~35mg of choline. The better sources are actually edamame and soy milk. 1 cup soy milk contains ~57mg choline and a cup of edamame is ~87mg." (Link)

3) Eat More Fats:  

According to one major study involving over 3,000 men, "Men adhering to low fat diets had lower serum testosterone levels even when controlling for comorbidities, age, body mass index and activity levels." (Link).

Another study on Virgin Coconut Oil said that people who ate coconut oil daily had a higher sex drive than those who didn't (Link).

As one person on Reddit put it, "The majority of the time when I am vegan I am eating plenty of fats. Lots of nut butters, seeds, and avocados. While eating like this, my sex drive and testosterone feel great.

However, when I dial down the fat, the sex drive/testosterone plummets like a rock. The longest I ever did low fat vegan was like 2 months and it never got better. And I do get enough calories for sure and I supplement b-12, D, and algae Omega 3" (Link).

4) Avoid masturbation and porn: One study from 2020 included over 2,000 participants. This study concluded that, "The amount of porn a man watches is linked to ED. More porn equals more ED." (Link)

"Another study from 2003 measured hormone levels, including testosterone, during a masturbation-induced orgasm both before and after 3 weeks of abstinence from masturbation. Data revealed that testosterone levels were higher after the 3-week abstinence period" (Link).

5) Eat a lot of omega 3 and consider a good DHA/EPA Omega 3 supplement. "A 2020 study of 1,694 young male participants found that those who used fish oil supplements had larger testes and higher semen volume and quality.

They also had a better-looking follicle-stimulating hormone and luteinizing hormone profile. These are two important hormones that control sperm production. (Link).

6) Take vitamin D (or get adequate sunlight): "According to research in the Journal of Endocrinology. sufficient levels of vitamin D are associated with higher levels of testosterone and better erectile function. What's more, the researchers concluded that supplementing with vitamin D improves sexual function" (Link). 

7) Consider Citrulline: "A small 2011 study in 24 men with mild ED... found that taking 1.5 g of L-citrulline daily significantly improved symptoms in 50% of participants after 1 month" (Link).

8) Consider Tongkat Ali or Ashwagandha - "One study found that men experienced a 37% boost in their testosterone levels after taking a tongkat ali supplement for 12 weeks. Four weeks into the study, participants who were given 200 mg of tongkat ali experienced a 28% increase in free testosterone" (Link).

9) Daily exercise: "A host of new research has revealed how exercise impacts your sexual well-being. It turns out that regular exercise can boost your libido, improve your sex life, and reduce the chances of experiencing pain during sex" (Link).

10) Eat Vitamin E Rich Foods (Sunflower seeds, almonds, pistachios, pumpkin seeds, cashews, avocados, etc.). 

"Vitamin E promotes the creation of substances called prostaglandins, as well as testosterone, which all promote good blood flow to pelvic organs and the brain, and are important to a vibrant sex drive." (Link).