9 Natural Aphrodisiac Foods That Science Shows Can Spark Romance, Listed by Clinical Experts

Aphrodisiac foods have a long history across many cultures. They’re any type of food thought to stimulate desire, arousal, and even fertility, explains Lorraine Kearney, CDN, RD, RDN, registered dietitian-nutritionist, Founder of New York City Nutrition, and Hormone Health Expert for Lubify. “The name comes from Aphrodite, the Greek goddess of love and beauty.” 

Some foods are considered aphrodisiacs simply by having a suggestive shape, says Alyssa Dweck, MS, MD, FACOG, MSCP, a board-certified gynecologist, Chief Medical Officer of Bonafide Health, and a Menopause Society Certified Practitioner. “Bananas are ‘phallic’ shaped and can be sexually suggestive, and avocados might suggest fertility merely due to shape and form,” she says. “Some foods, like dark chocolate, may conjure up romance and love.” 

That said, certain foods may contain nutrients and compounds that directly support libido and sexual function, explains Linda Lin, a certified holistic nutritionist and herbalist. “Traditionally, they’ve been thought to spark desire or passion, but modern science is showing us how these foods actually work biologically.” 

What are aphrodisiac foods?

Aphrodisiac foods have been used for thousands of years both in rituals to boost masculinity and for medical situations, such as boosting sex drive and fertility, explains Sofie Roos, MS, a licensed sexologist, relationship therapist, and sexual health expert at Passionerad. “There’s debate about how much the aphrodisiac actually affects our sex drive, but that it’s having an effect is mostly agreed upon,” she says. 

Modern science is attempting to unravel why there’s an association between certain foods and our sex drive. One 2024 review of research published in Current Research in Food Science shows that some compounds in foods may influence our sexual health and improve libido through various biochemical pathways, such as promoting blood flow, hormone levels, and reproductive function. 

While more research is needed, “it’s not just about folklore anymore—these foods are promoted as aphrodisiacs based on their nutritional value and the biological functions they trigger in the body,” Lin says. 

Top natural aphrodisiac foods

Sexual health is a complex interplay of physical, emotional, and hormonal factors, and diet plays a more critical role than most people realize, says Sarah Trahan, NMD, a naturopathic doctor and staff physician at the Neil Riordan Center for Regenerative Medicine at Sonoran University in Arizona. 

“Even something as basic as not drinking enough water can throw off your sex life,” says Amy Reiley, a Le Cordon Bleu master of gastronomy and author of Fork Me, Spoon Me and Romancing the Stove. Diet influences everything from hormone balance and heart health to energy, digestion, and stress, all of which directly affect sexual function and desire, she says. “And without healthy blood flow, which is largely influenced by what you eat, sexual performance can be difficult, or even impossible.”

Psychology plays a role, too. “Studies show the placebo effect is real, and the power of the mind is significant,” Lin says. “But in the case of aphrodisiac foods, it’s important to note that their effects are not just psychological—they’re rooted in biology. The nutrients in these foods indisputably support sexual health.”

1. Oysters

“Oysters are rich in N-methyl-D-aspartate and D-aspartic acid, which increase sex hormones in both men and women,” Lin says. “They’re also loaded with zinc, which skyrockets testosterone levels.”

Zinc also plays a key role in the menstrual cycle and fertility because it’s involved in the production and regulation of hormones like estrogen and progesterone, which are critical for ovulation, Kearney explains.

“Low zinc levels can disrupt the release of the egg and the regularity of the menstrual cycle, potentially leading to irregular periods or difficulty getting pregnant,” she says. “This can also affect a woman’s sex drive, which typically peaks around the time of ovulation.” 

But while oysters contain nutrients that support sexual health, they may also work as an aphrodisiac simply because we believe they do. Sensory stimulation and emotional or cultural triggers can strongly influence arousal, Dr. Mahtani explains.

2. Avocados

The 2024 Current Research in Food Science review says that avocados are recognized as aphrodisiacs because they contain high levels of phytonutrients, which can boost sexual pleasure, desire, and attraction. 

They’re a good source of magnesium, too, which Kearney says plays a strong role in stress relief and relaxation. “[This] can make a big difference in sexual desire and arousal.”

Avocados are also full of healthy fats and vitamin B6, which support hormone production, boost energy levels, regulate stress hormones, and promote feelings of wellbeing, says Lin. The research gets even more specific, suggesting that the fruit’s nutrient profile triggers reactions in the body that could increase intercourse duration, prevent premature ejaculation, and enhance sex drive.

3. Dark chocolate

Chocolate is a classic aphrodisiac, but you’ll want to choose dark chocolate varieties with a higher cacao content. Cacao contains a compound called phenylethylamine (PEA). This is also known as “the love molecule,” as it improves mood and libido and can induce loving feelings and desire, Lin explains. 

The flavonoids—plant-based compounds—found in dark chocolate also work to keep blood vessels healthy and improve blood flow, which is essential for sexual function, Kearney adds. 

That said, while chocolate supports sexual health, there’s little scientific evidence of an immediate aphrodisiac effect. Though when it comes to libido-boosting foods, context is huge, Dr. Mahtani says. “Desire is equally influenced by mental factors as physical aspects,” she explains. “The romantic ambiance along with feelings of closeness and the perception that particular foods are sexy can both intensify arousal.” 

4. Watermelon

Strong, healthy blood flow is critical for sexual arousal and performance, Dr. Mahtani says. “[It’s] particularly significant when considering the blood flow required for healthy erections and arousal, both in the penis and clitoris,” she says. “Just like Viagra works by increasing blood flow, a healthy diet supports vascular integrity.”

She points to watermelon specifically as a potent food for blood circulation. “Watermelon contains citrulline, an amino acid that the body converts into arginine—a precursor to nitric oxide,” Lin explains. “Nitric oxide relaxes blood vessels and improves blood flow, which can enhance erections.”

In fact, the citrulline in watermelon promotes blood flow at a rate comparable to Viagra, Dr. Mahtani adds.

The fruit is also rich in lycopene, a powerful antioxidant that supports heart health and may promote prostate health, Reiley says. 

5. Damiana tea

One of the most studied aphrodisiacs is Damiana tea, Roos says. Damiana is a medicinal herb that’s been used in Mexico and in Central and South America as an aphrodisiac for centuries. 

She points to a 2023 study published in Pharmaceuticals that indicated that Damiana helped men with erectile dysfunction (ED) compared to a placebo group. “Another study published in 2019 done on 30 women who were about to enter menopause and had a low interest in sex showed that Damiana not only increased their sexual desire, but also their libido and orgasm frequency,” she says.

These studies are small, but the research is promising. Damiana is considered a supplement, so make sure to talk to your doctor before trying it out, especially if you’re taking other medications (as they might interact with the herb). 

To make Damiana tea, Roos says you can either:

• Buy concentrated Damiana in liquid form and add hot water, honey, milk, or sugar—however you like to prepare tea.
• Get Damiana leaves, muddle them gently, and pour over hot water. Let it sit for a little while, and then you can strain out the leaves and add other ingredients to the tea as you’d like. 

6. Ginseng

Ginseng is a plant that’s a traditional part of East Asian medicine. According to the Current Research in Food Science, it’s been used for centuries to enhance physical performance, provide stress relief, and for anti-aging purposes—but it’s also gained attention as an aphrodisiac. 

Specifically, the review points to studies that show its potential to enhance sexual function in men with ED. “[Ginseng is] thought to enhance nitric oxide activity and blood flow,” Dr. Trahan explains. She says it’s shown some promise in improving sexual function through vasodilation, but most supportive data comes from animal studies or small-scale research. 

The review also suggests that there might be a strong placebo effect at play—but that’s not nothing. “The placebo effect shows significant strength because people who expect food to enhance libido might experience actual improvements in their sexual response,” Dr. Mahtani says. 

And the research seems to agree. In spite of a perceived placebo effect, it says that for men who used ginseng in the study, “the impact on sexual experience was positively prominent.”

7. Maca

Maca is a plant native to the Andes Mountain range in South America, traditionally used for a wide range of purposes, from improving fertility to pain relief. Research published in Frontiers in Pharmacology in 2024 says that studies have explored maca’s potential for metabolic regulation, gut health, neuroprotection, and much more—such as its impact on sexual health. 

The research points to clinical studies that suggest maca promotes improved sexual desire, erectile function, and overall wellbeing in men. It also may help alleviate menopausal symptoms in women, including sexual dysfunction.

“The proposed mechanisms behind these effects include hormonal regulation (like boosting testosterone), enhancing nitric oxide-mediated vasodilation, antioxidant effects, and modulating the central nervous system,” Dr. Trahan explains. 

While testosterone is known as the male sex hormone, Dr. Trahan says that low levels in women are associated with Hypoactive Sexual Desire Disorder (HDSS), an absent or reduced desire for sexual activity. Testosterone therapy is sometimes considered for women with HSDD, she explains, but it’s not currently available in the U.S.—and so testosterone-boosting foods may offer support. 

8. Chili peppers

Chili peppers contain capsaicin, which is the compound that makes them spicy. Capsaicin activates blood circulation while releasing endorphins, creating feelings of happiness, Dr. Mahtani says. 

In fact, the physiological effects of chili peppers somewhat mimic what happens when our body’s in a state of sexual arousal:

• The initial “burn” of eating something spicy can sharpen our senses.
• Capsaicin turns up our body’s metabolism.
• It opens up our blood vessels, boosting circulation (which is also why you may feel warm and flushed when you eat spicy food). 
• In addition to feel-good endorphins, capsaicin can trigger the release of epinephrine, also known as adrenaline.

Together, these effects can certainly make you “feel hot” and may spark desire in some people, Dr. Dweck says. 

9. Pomegranate

Pomegranates are high in polyphenols and nitrates that dilate blood vessels and improve blood flow to the genital area, potentially enhancing erectile function, says Lin. “These compounds also help improve mood and reduce stress, which in turn supports testosterone production.”

Still, there’s not much research into pomegranates’ potential as an aphrodisiac specifically. 

A 2024 review of research published in Advances in Pharmacological and Pharmaceutical Sciences features one study done with rats that shows significantly increased sexual behavior after administering oral pomegranate extract. 

The review highlights other studies showing that pomegranate juice may help with erectile dysfunction and improve semen quality. But these studies are small, and the researchers say that larger, more robust research is needed. 

Still, the review supports a range of health benefits from eating pomegranate fruit or drinking (pure) pomegranate juice, from improved liver and kidney health to a stronger cardiovascular system. So while science continues to explore how pomegranates affect our sex life, adding the fruit to your diet can support full-body health. 

Do aphrodisiac foods really work?

“Aphrodisiac foods aren’t magic,” Reiley emphasizes. “They’re tools, delicious, sensual, and sometimes nutrient-packed, that can support your sexual health.” But they only “work” when they bring genuine pleasure. 

“If you hate oysters, don’t force yourself to eat oysters just because they’re known as an aphrodisiac,” she says. “And if you’re planning a romantic meal, consider your partner’s food preferences first. A dish that feels thoughtful, indulgent, and deeply enjoyable is far more likely to create a spark than one that checks the boxes but misses the mark on tasting pleasure.”

This is because the sexual response isn’t just physiological, Dr. Trahan says. “It’s deeply emotional and psychological.” She advises exploring aphrodisiac foods with realistic expectations. “They can support overall wellness and create shared rituals or placebo effects, but they are not cure-alls.”

After all, libido itself isn’t static, Reiley says. “It can shift with changes in stress, sleep, medication, and, of course, diet.” 

Your diet matters

Our experts emphasize that your overall dietary patterns play a greater role in your sex drive than any individual aphrodisiac food. “Plant-based and Mediterranean diets, which are rich in fiber, healthy fats, and antioxidant-rich foods, are linked to better erectile function and improved sexual performance,” Dr. Trahan says. 

“The goal is to establish a permanent biological environment that enables a connected and vibrant sex life rather than seeking instant fixes,” Dr. Mahtani adds. “A strong sex drive requires a consistent healthy lifestyle which combines nutritious eating with regular exercise along with quality sleep and effective stress management.” 

Placebo effects can be powerful

While science hasn’t confirmed that aphrodisiac foods can immediately turn you on—the experience might. The placebo effect behind aphrodisiac foods is considered to be strong, Dr. Dweck says, and that’s okay. 

This is because while aphrodisiac foods nourish the body with nutrients that support sexual health, they can also work by creating a sensory or emotional experience that draws you into a more sensual state of mind and a deeper connection to your partner, Reiley says. “The smell, texture, or even the way a food is served can influence how it makes you feel,” she says. “In my experience, the most powerful aphrodisiacs are the ones that offer both physical and psychological appeal, helping you connect with pleasure on more than one level.” 

For daily wellness updates, subscribe to The Healthy by Reader’s Digest newsletter and follow The Healthy on Facebook and Instagram. Keep reading:

• How Long Should Sex Last? Here’s What Sex Therapists Say
• These 6 Bedroom Mistakes Could Be Affecting Your Sex Life, Say Expert Doctors
• 9 Things That Happen to Your Body If You Stop Having Sex
• Having Sex This Often May Slow Down Aging