Is what you eat affecting your orgasm? This nutritionist knows...

Orgasms involve a cocktail of physiological processes, including blood flow, nerve sensitivity, muscle contractions and hormone release, and what you eat can influence all of these factors. Could your morning avocado toast be setting you up for better sex? Can your dinner plate make your orgasms longer, stronger and more frequent? Let’s dig in!

Blood flow boosters to get you pumping

Regardless of gender, blood flow is essential for arousal, erection and orgasm. That tingling, pulsing sensation? That’s your circulatory system hard at work. Poor circulation can mean weaker erections, reduced clitoral sensitivity and, ultimately, a less satisfying experience.

With getting that blood pulsating a top priority as far as sexual stimulation is concerned, what are some of the key nutrients for blood flow?

• Nitric oxide: found in beetroot, spinach and watermelon, nitric oxide helps dilate blood vessels, improving circulation to all the right places
• Omega-3 fatty acids: salmon, mackerel and flaxseeds support heart health, keeping blood pumping efficiently
• L-citrulline and L-arginine: these amino acids (found in nuts, chickpeas and watermelon) also help produce nitric oxide, supporting erectile function

Happy hormones for feeling the love

Hormones are chemical messengers, and their role is to signal to the brain what is going on in the rest of the body – meaning we definitely want our hormones to be working in our favour when we’re working towards that climax. Testosterone, oestrogen and oxytocin (the love hormone) all influence libido, arousal and orgasm intensity. Hormonal imbalances — especially during menopause, after having a baby or during times of stress — can make orgasms harder to reach.

Foods that support healthy hormones include:

• Zinc: found in oysters (yes, there’s science behind the aphrodisiac claim), pumpkin seeds and beef, zinc is essential for testosterone production and oestrogen modulation
• Phytoestrogens: flaxseeds, soy and chickpeas contain plant compounds that mimic estrogen, which can help during menopause
• Magnesium: this mineral (found in dark chocolate, almonds and spinach) helps regulate cortisol, the stress hormone that can be a major libido killer

It’s also worth noting that oxytocin production occurs when we feel safe and loving, so thinking not just about what you eat, but how you eat really matters. That wining and dining before the deed? Make it an intimate, candlelit dinner to help get that oxytocin soaring.

Top up the tingle with vital vitamins

Orgasms rely on nerve endings firing signals to the brain, so anything that supports nerve function can improve sensation and pleasure.

For nutritional support for nerve function, try increasing your intake of:

• B vitamins: especially B12 (in meat, eggs and dairy) and B6 (bananas, potatoes), to help maintain nerve health
• Omega-3 fatty acids: again, oily fish plays a role – these fats help keep nerve cells functioning optimally
• Antioxidants: berries, green tea and dark chocolate help reduce oxidative stress, which can impact nerve sensitivity

Level up your libido – foods to get you in the mood

Let’s face it, even if your body is primed for peak hormone production, your blood flow is on point and your nerves are ultra-sensitised and ready for orgasm, your brain needs to be on board, too, because that is the master controller.

So, which nutrients can we eat to help get us in the mood?

• Adaptogens: maca root and ashwagandha are known for reducing stress and improving libido
• Serotonin-boosting foods: tryptophan-rich foods like turkey, bananas and dairy help produce serotonin, the ‘feel-good’ neurotransmitter
• Dark chocolate: contains phenylethylamine, a compound linked to pleasure and arousal. It also contains magnesium, which is great for managing stress. If you needed an excuse to get messy with the melted chocolate in the bedroom, then this is it!

Stress, anxiety and low mood can all put the brakes on pleasure, so as well as what you’re eating, be sure to prioritise self care and compassion to help get you in the right frame of mind. If you have a partner, communicate your needs with them, too. If the best foreplay is watching your partner load the dishwasher, let them know!

Supplements for a helping hand

Some popular supplements claim to enhance libido and orgasm, but do they work?

• Ginseng: some studies suggest it may help with erectile function and arousal
• Fenugreek: this plant has been shown to increase testosterone levels and sexual desire in both men and women
• L-carnitine: may support nerve function and circulation – helpful for people experiencing orgasmic difficulties

The evidence is pretty hit and miss when it comes to supplements specifically for orgasm, and you should always tread with caution with taking new things without the guidance of a healthcare practitioner, particularly if you are taking any medications.

Final thoughts

There’s no one magic food that guarantees an earth-shattering orgasm, but a nutrient-rich diet that supports circulation, hormone balance, nerve function and mental wellbeing can certainly stack the odds in your favour. While we love the idea of a do-it-all aphrodisiac, the real key to better orgasms might just be a heart-healthy, stress-reducing, pleasure-focused approach to eating and sex.

So, should you swap out your usual snacks for a beetroot smoothie, dark chocolate and a handful of pumpkin seeds? Maybe. At the very least, it’s a delicious experiment.

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