Skip to main content

Enhance Your Stamina With These Five Key Nutrients

So you want to perform better in bed, perhaps last longer, or improve your stamina? Recharge your batteries to reignite sexual energy with foods rich in these nutrients.


a dish of oysters and lime | Zinc | Key Nutrients For Sexual Energy

Zinc is an essential mineral present in some foods, fortified to others, and available as a dietary supplement. This mineral is essential for cellular metabolism, cellular division, DNA synthesis, immune system, and wound healing.

In sexual health, severe to moderate zinc deficiency is associated with hypogonadism or the reproductive organ’s diminished functional activity to produce testosterone.

In one study, young men on a low-zinc diet for 20 weeks had testosterone levels decreased up to 75%.

Zinc supplementation may increase sexual competence. This is supported by another study conducted in rats where zing therapy has shown to be beneficial in the sexual activity of male rats.

Good sources of zinc include:

  • Oysters
  • Beef
  • Crab and lobsters
  • Porkchop
  • Chicken
  • Fortified cereals

The Recommended Daily Allowance (RDA) for zinc in males is 11 mg. Since the body does not have specialized storage for zinc, a daily intake could be necessary for maintenance.



L-citrulline is a naturally occurring amino acid that helps the body supply nitric oxide and improves blood flow. This mechanism has the same effects on blood vessels, which can improve the symptoms of erectile dysfunction.

L-citrulline is found in everyday foods such as watermelon, pumpkins, bitter melon, gourds, and cucumber. It is also available in dietary supplements such as L-citrulline and Citrulline maleate.

Oral supplementation of L-citrulline has been shown to improve erection hardness in men with mild to moderate erectile dysfunction. Aside from this, L-citrulline and citrulline maleate may also boost exercise performance in studies, which may contribute to increased energy and stamina.


Omega-3 Fatty Acids

Omega-3 fatty acids are known for their heart-related benefits- lower blood pressure, reduced heart attack and stroke, and heart disease protection.

While Omega 3 Fatty acids do not directly affect testosterone levels, a healthier heart may decrease sexual dysfunction.

Sexual dysfunction is often associated with comorbidities. Reviews have indicated that men and women with cardiovascular disorders have a high prevalence of sexual dysfunction.

According to the American Heart Association, a dose of up to three grams of omega 3 is considered safe to ensure a healthy heart.

Foods rich in omega 3 include:

  • Mackerel
  • Salmon
  • Tuna
  • Trout
  • Sardines
  • Oysters
  • Flaxseed oil
  • Chia seeds

Try to include fish in your diet at least twice a week. For those who do not like fish for its taste, smell, or other

reasons, then fish oil and omega 3 supplements could be an option.

RELATED: Restore Your Natural Vibrant Energy With These 5 Tips


B Vitamins

B vitamins, like B1 to B5 and B12 (Cobalamin), help regulate testosterone levels and function, which helps give your libido and performance a boost.

Foods rich in B vitamin include:

  • lean meat, fish, and poultry
  • milk and dairy products
  • eggs
  • avocado
  • peanut butter
  • leafy green vegetables

Although Vitamin B is not in plant foods, fortified plant-based products such as cereals or supplements can be taken. Even some brewer’s yeast products are fortified with vitamin B.



egg, soya, meat and salmon placing on the table | Protein | Key Nutrients For Sexual Energy

Protein is one of the three macronutrients that complete a balanced diet. It is essential from cellular processes to building bones, tissues, and muscles.

When it comes to energy, a high-protein diet could be a good choice. Although carbohydrates are the body’s primary fuel source, protein takes longer than carbohydrates to break down in the body, providing a longer-lasting energy source.

Good protein sources include:

  • chicken breast
  • lean meat
  • poultry
  • milk
  • yogurts
  • nuts
  • tofu
  • fish

Fuelling the body with nutrients is good for sexual energy and also overall health. While most of these nutrients are available as dietary supplements, it is still best to consult your doctor before taking any medications. If you think hormones may cause low energy, please feel free to consult with us.


Reconnect with passion and revive your sexual energy. We offer personalized support and insight from top-tier physicians, entirely available for you 24/7. Contact us today or leave a comment below.

Up Next: