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).

Before Sex, Remember This

It's common knowledge that not all sex is safe sex. In fact, the governments of Uganda, Philippines, United States and India have had success promoting the ABC approach as one of the best ways to prevent the spread of AIDS (Link) (Link) (Link). However, for people who do choose to have sex, the acronym CHILL may help.

"CHILL"

C = Consensual
H = Honest
I = Informed (no STD's or Spouse)
L = Legal
L = Loving

Abstinent and Celibate Celebrities

On their website, Planned Parenthood states, "Used continuously, abstinence is 100 percent effective in preventing pregnancy. It also prevents STDs" (Link). Abstinence means delaying sexual intercourse until a specified commitment, such as a serious relationship or even marriage. 

The governments of Uganda, Philippines, United States and India have had success promoting "the ABC Method" as one of the best ways to prevent the spread of AIDS (Link) (Link) (Link). 

What is the ABC method? Basically it consists of 3 different suggestions: 1) Abstain from sex (until marriage). 2) Be faithful if you do not abstain. 3) Use a condom if you are not faithful (Link)

Being celibate doesn't necessarily mean you will never have sex. In fact, it may simply mean that you are taking a temporary break from sex to focus more on self growth.

Victoria's Secret model Adriana Lima - "Sex is for after marriage,' she told GQ. '[Men] have to respect that this is my choice. If there's no respect, that means they don't want me." (Link) In 2009, Lima eloped with her longtime boyfriend and NBA athlete Marko Jaric. Shortly after their marriage she became pregnant.

Tina Fey - "Tina Fey had remained a virgin until she met her husband Jeff Richmond when she was 25. Tina and Jeff had been dating for seven years before they got married in 2001. Now the couple are proud parents to an adorable daughter and expecting their second child later this year." (Link)


Sports Illustrated model Jessica White - "I thought to myself, you know what, the next man that I give my body to will be the man that God brought into my life." (Link)


Seattle Seahawks Quarterback Russell Wilson and singer Ciara (Link) "The 31-year-old singer went on to say that because she and Wilson waited to have sex, it helped strengthen their bond and their relationship."

Carrie Underwood - "The American Idol winner had always planned to wait until marriage to have sex, and she did just that when she married Mike Fisher in 2010." (Link)

AC Green (L.A. Lakers 3-time NBA champion) - (Link) "He is the NBA's 'Iron Man,' playing in a record 1,192 consecutive games over the course of his distinguished career. And is the league's most famous virgin. It's hard to even imagine who might be the runner-up in that category.Green's playing days are over, but his commitment to the message of abstinence, which he lived out until his marriage in 2002 [at the age of 38], is still going strong" (Link).

Nikolai Tesla - "Tesla allegedly died a virgin -- but when you’re busy pioneering new methods of generating electricity, I guess the idea of sex seems sort of commonplace" (Link).

"Housewives of New Jersey" Danielle Staub - "I'm abstinent now," she said recently. "I realized that with abstinence, if you really, really believe in yourself like I do, you discover your own self-worth." (Link)


Tim Gunn from Project Runway - "I haven't had sex in 29 years. Do I feel like less of a person for it? No. Not even remotely. I'm happy to be healthy and alive, quite frankly...I don't want to imply to anyone that I have a mandate that says 'No sex.' I don't. I don't know what's around the corner." (Link)


"Friends" Star Lisa Kudrow - "Friends' Lisa Kudrow remained abstinent until her 1995 nuptials (she was 31). She explained in an interview with W, "I decided pretty early on that I should stay a virgin until I got married. My virginity was something I had decided was very precious, something that I owned, to give away. It was an honor I was bestowing on a young man, and he had to be worthy of it." (Link)

Colin Farrell After a break up with writer Emma Forrest in 2009, Colin Farrell chose to be celibate for a season, reportedly telling his friends "I've had enough". Several months later, he started dating Alicja Bachleda-Curus and eventually they had a child together. He recently called fatherhood “a lovely little adventure to be on."(Link)

Tim Tebow (NFL Quarterback) - "Florida quarterback Tim Tebow is a virgin. With a laugh, a quip and the words, 'Yes, I am,' Tebow became perhaps the only college kid in the country who will be asked in a public forum to discuss such a private matter" (Link) (Link 2).

Lady Gaga - "Honestly you should wait as long as you possibly can to have sex” (Link). "I can't believe I'm saying this -- don't have sex. It's not really cool any more to have sex all the time. It's cooler to be strong and independent. It's OK not to have sex, it's OK to get to know people. I'm celibate, celibacy's fine." (Link) "I have this weird thing that if I sleep with someone they're going to take my creativity through my vagina" (Link). 

Terrence Howard (Oscar nominated actor) - “If a relationship is built on sexuality, it won’t last long. Now I’m completely chaste through a relationship unless I get married. I don’t believe in premarital sex. It enabled me to date three or four women at the same time, because as long as I wasn’t having sex with them, I could always just walk away.” (Link)

Lenny Kravitz - "In 2008, he said he'd been celibate for three years. 'It's just a promise I made until I get married. Where I'm at in life, the women have got to come with something else, not just the body, but the mind and spirit. It usually trips them out, but that's the way it's going to be. I'm looking at the big picture.'" (Link)

Prince - "I'm single, celibate and sexy - I feel free." "That's what happens wth years of celibacy - it all goes into the music. This time, it has to be the right person." (Link)

Leelee Sobieski - "I guess 26 is kind of old to lose your virginity, but it was important to me that I remained a virgin until after I was married" (Link). Sobieski achieved recognition in her mid-teens for her performance in the 1998 film Deep Impact and as the daughter of a costume store owner in Eyes Wide Shut (1999). She received an Emmy nomination for the TV movie Joan of Arc, and two Golden Globe nominations for Joan of Arc and the TV movie Uprising.

Zig Ziglar (Motivational speaker and author) - "If you get involved in premarital sex and later discover that you really are not meant for each other, it will be more difficult to part company. On the other hand, if there are no guilt-strings attached because of a sexual relationship, it will be much easier for both of you to walk away with a clear conscience and with your heads held high." Link

Tamera Mowry - Originally famous for being a star in the show "Sister, Sister," Tamera has gone on to enjoy success co-hosting national talk show "The Real". "I’m religious, so I waited until I was 29 to lose my virginity," she explained. "You may not understand this [but] I did it, then I felt guilty, then I became celibate until I got married” (Link).

Morrissey - "For years, performer Morrissey claimed to be both asexual and celibate, saying in 1994 he was 'dramatically, supernaturally, non-sexual.' He now declines to talk about his sexuality, except to tell NME in 2006 that he's having sex. Probably with a vegetarian" (Link).

Patty Mallette - Justin Bieber's mother had Justin when she was just 19. At age 21, she decided to stay celibate until she got married. "That was 17 years ago, and she says she's still keeping her promise." (Link)

Bristol Palin "She may be the most well-known teen mom in America, but Bristol Palin doesn't want other teens following her footsteps. She's joined forces with the Candie's Foundation to encourage teens to wait on sex until they're married. And what about for her? She's sworn that she's not having sex again until she is married. "It's a realistic goal for myself," she said when Oprah pushed her on the topic." (Link)

Hillary Scott from Lady Antebellum - Hillary Scott has not made public statements regarding abstinence. However, she hints at it in a song she co-wrote called "Just a Kiss". "This song is about one of those times when your brain kicks in and tells your heart 'good things are worth waiting for,'" she said (Link). “Hillary was saying it’s cool to have ‘just a kiss’ goodnight rather than going all the way”, said Dallas Davidson, who co-wrote the song with her (Link).

Jonas Brothers - (Link) (Link 2)

One Tip to Instantly Become More Attractive

By cutting back on porn and masturbation, people are finding that they're becoming more attractive. While I'm a realist who acknowledges it's no easy task to be completely "pure" and free from all fantasy, I feel it's also beneficial to understand what the research says.

1) Over 50 studies confirm that porn hurts real relationships.

From the Telegraph: “Across all 50 studies, the authors found that porn had an overall negative effect on men’s sexual and relational satisfaction." Since living a life full of porn and fantasy hurts real relationships, people can expect that giving these things up will only boost the potential for actual sexual experiences.

2) By giving up fantasy, we make room for reality.

In a TED talk called "The Demise of Guys", psychologist Philip Zimbardo addresses the negative effects of porn addition. He describes males who “prefer the asynchronistic internet world to the spontaneous interactions in social relationships” and therefore fail to succeed in with women (Link). To use an analogy, why settle for cheap food (porn) when you could dine at a gourmet buffet (real relationship)? Though Zimbardo is specifically talking about porn and fantasy here, these things tend to go hand in hand (no pun intended) with masturbation.

The experience of becoming more attractive to the opposite sex seems to be common among those avoiding masturbation. One man documented that, "At work, there are girls that I would consider to be out of my league that are now looking at me" (Link). Another man says, "I've been attracting the hottest girls of my life...My ability to attract girls and especially higher quality ones has skyrocketed...My conversational and flirting skills are the best they've been" (Link).

3) Improve your relationship with your hand partner.

If you are always masturbating, you are fulfilling a sexual need by yourself. Therefore, it is less likely that you will feel the need to pursue sex within an actual relationship. As one woman puts it, "For me, limiting sexual intimacy to a shared experience was the kickstart my relationship needed. Now when I found myself unexpectedly in the mood, my thoughts turned to 'Won’t it be nice when my boyfriend gets home…' instead of 'Where the hell did I put that Hitachi Magic wand?'”(Link). For people who desire to have sex, porn and masturbation can be a distraction from real-life relationships.

4) Use Sexual Energy for Creativity

Sexual energy is extremely powerful, and some people have found ways to harness it and use it successfully in other areas, such as creativity. As award winning artist Prince said, "I'm single, celibate and sexy - I feel free...That's what happens with years of celibacy - it all goes into the music. This time, it has to be the right person." (Link). Mahatmas Gandhi often talked about how his celibacy helped give him the energy to inspire change and revolution in India (Link).

Stress Free Dating

photo by Seth Dickens

I've always believed that dating should be fun. Yet somehow, few things have stressed me out more than dating. I think most dating stress is rooted in fear of being hurt or fear of hurting someone else. But is it possible to keep the drama out of dating?

Steps for Stress-Free Dating

1) Consider "Group Dating". Group dating is very popular in Japan: "It is said that this practice evolved from the difficulties of finding a partner due to the pervasive shyness that exists in Japanese society. Group dating gatherings usually take place at public venues such as restaurants where each attendee brings a couple of eligible friends" (Link). "The presence of their friends almost certainly relaxes young Japanese people, increasing their confidence and, possibly, their chances of hooking up." (Link). "Stephanie Frasco, 25, and two of her friends recently met three guys through [a group dating website called] Ignighter. The date was safer and less stressful than a one-on-one blind date, she said. 'It wasn't like a match made in heaven. But, we all had a good time,' said Frasco, of New York City" (Link). "I think a more organic and real definition of social is going out with your friends for a couple of hours and meeting new people in real life. Making human connections is the most powerful motivation in life" (Link).

After spending some time in a group setting, analyze yourself to determine whether or not you feel comfortable spending "one on one" time with a person you are interested in. If you don't feel comfortable yet,  you may just not be ready for serious dating - continue getting to know that person in a group setting. If you do feel comfortable, it may be time to "branch away from large group date activities...Know when it’s time to break away from the group and go on dates that are planned couple activities" (Link).

2) Be Yourself! While it is important to put your best foot forward, make sure that the foot you are putting forward is truly yours. It is normal to try and impress the person you are dating, but we all have our limits. You want somebody who will love the real you, not some plastic version of a "perfect" you. If a person can't accept you for who you are, that relationship is probably not a good fit for either person.

3) Don't put your self-worth in your relationship. Love should be complementary to an already joyful life. Having this mentality assures us that "life is still good," even if a dating relationship ends. Expecting romance to transform us from misery into bliss adds undue stress to a potential relationship. In fact, there is nothing inherently "wrong" with being single, as many people choose to be single for self improvement purposes. Being single can be a valuable time of inner growth, soul-searching and exploration that can prepare us for the beauties of romance. While single, you may also be developing a friendship that grows into something more!

4) Date at a comfortable pace. Feel free to take your time getting know somebody, and have fun in the process! While dating leads to marriage, dating is not marriage, so by definition it is open ended. In fact, there is no need for being 100% certain that you are "soul mates". Rather, dating can be as simple as enjoying each other's company in a public setting - over a meal, a movie, a walk on the beach, a cup of coffee, etc. If you find yourself stressing out over a specific relationship, you might be moving too fast. If dating stress becomes unbearable in a specific relationship, it may be time to assess if this relationship is "worth it" for you. However, if you and your partner have children or you are married to this person, I recommend finding a counselor to help work out your issues.

5) Don't "jump into bed" right away. Some people find that postponing sex until a certain point - such as long term commitment or even marriage - helps keep things lighthearted. They still enjoy connecting through conversation, fun activities and some physical intimacy without the more intense intimacy and commitment (and even pregnancy) that sometimes come with sex. Regardless of how long you wait to have sex, you should feel free to pursue dating at your own pace, knowing that pressure is not a good ingredient in a naturally forming relationship.

6) Stay connected. Even when in a committed relationship, it is important to have friends outside of that relationship. When it comes to your social life, dating should be a positive addition rather than a complete replacement. Maintaining a social life outside of a relationship helps a couple to stay grounded, and also allows for time to enjoy apart from dating. Also, it ensures that if a relationship ends, you are not without close friends to support you.

Preventing STD's

The governments of Uganda, Philippines, United States and India have had success promoting the ABC approach as one of the best ways to prevent the spread of AIDS (Link) (Link) (Link). 

The ABC Method has 3 Parts:

- Abstain from sex

- Be faithful if you do not abstain
- Use a condom if you are not faithful (Link)

How well do condoms prevent AIDS?

A study from the National Institute of Health states that condoms reduce risk of transmitting AIDS by roughly 85%, leaving a 15% chance of transmission each time a person has sex with an infected partner (Link). 

Other STD's

"There is no clinical proof that condoms are effective in reducing the risk of infection from chlamydia, genital herpes, HPV, syphilis, chancroid or trichomoniasis. Some protection was found for men against gonorrhea infection, but not for women" (Link).

Does the Birth Control Pill prevent STD's?

The birth control pill does not prevent STD's. Common side effects of birth control pill include headache, dizziness, breast tenderness, nausea, breakthrough bleeding, decreased libido and mood swings (link). 

What is abstinence?

Abstinence means refraining from sexual intercourse until a specified time, such as marriage or a committed relationship (Link). 

Abstinence is Uncommon

According to a recent study, 99% of all Americans have had sex by age 44, and 95% had done so before marriage (Link). This study does not account for those who have had sex in the past but may be currently practicing abstinence for whatever reason.

"Safer Sex"

There are many people who may find complete abstinence difficult. On their website, Planned Parenthood states that "Another way to practice safer sex is to only have sex play that has no risk — or a lower risk — of passing STDs. This means no vaginal or anal intercourse" (Link). According to this article, two factors which suggest that a person is ready for "safer sex" include: "I am ready to let my partner know my limits when it comes to taking risks. I am ready to say no to sex when I don't want to have it."

How well do condoms prevent pregnancy?

"The typical use pregnancy rate among condom users varies depending on the population being studied, ranging from 10–18% per year. The perfect use pregnancy rate of condoms is 2% per year" (Link).

Does uncommitted sex lead to other problems?

Sometimes sex, even protected sex, leads to pregnancy. Sometimes the mother chooses to have an abortion. "More than 1 out of 3 women in the U.S. have an abortion by the time they are 45 years old" (Link). Some rare but serious side effects of abortion may include "heavy or persistent bleeding, infection or sepsis, damage to the cervix, scarring of the uterine lining, perforation of the uterus, damage to other organs or death" (Link). Other times, if the parents were not committed or choose not to commit, the child will grow up in a single parent household. "Fatherless children are at a dramatically greater risk of drug and alcohol abuse, mental illness, suicide, poor educational performance, teen pregnancy, and criminality" (Link).

Abstinence Tips

American pregnancy.org suggests these tips for those who wish to practice abstinence:

" - Do things with friends or in groups:

- Go on double dates
- Minimize physical affection that could lead to passion and desire, making it harder to abstain from sexual intercourse
- Avoid situations where you are alone "(Link)