3 Vitamins Good for Sexual Stamina

What you eat has a direct impact on your libido and sexual stamina. Some foods can mess up your hormones and sex drive, affecting your performance in the bedroom. Others have the opposite effect — they promote sexual health and improve your endurance. Ideally, your diet should be rich in omega-3 essential fatty acids, vitamin E, B-complex vitamins, l-citrulline and other essential nutrients. While it's true that you can always take libido supplements, nothing can replace real food.

If you're wondering which vitamin is good for sex, look no further than vitamin E, which has been shown to increase sperm count and mobility, improve libido and stimulate blood flow, basically ensuring that it can boost your fertility and sexual stamina.

According to the Jentashapir Journal of Health Research, this nutrient can offset the harmful effects of environmental stress on male fertility and increase testosterone levels. When combined with honey, its benefits are even greater. Even though the study was conducted on rats, researchers suggest that vitamin E may have similar effects on humans.

This fat-soluble vitamin occurs naturally in walnuts, almonds, sunflower oil, seeds, wheat germ oil and leafy greens. A single tablespoon of wheat germ oil delivers 101 percent of the RDA of vitamin E. Atlantic salmon, goose meat and lobster are rich in this nutrient too.

Vitamin D plays a key role in hormone production. That's why it's often added to libido boosters and other sex supplements. As the International Journal of Endocrinology states, this nutrient regulates sexual function and boosts testosterone levels naturally. Men who lack vitamin D in their diets are more likely to develop erectile dysfunction.

This compound also helps your body absorb calcium from food, keeping your teeth and bones strong. In the long run, it may help prevent osteoporosis and several types of cancer. The daily recommended intake for adult men and women is 600 to 4,000 IU of vitamin D per day.

Fortified orange juice, egg yolks, salmon, mackerel, herring, tuna and cod liver oil are all excellent sources of vitamin D. Since your body can absorb this nutrient only when exposed to the sunlight, make sure you spend time outdoors on a daily basis. People who live in cold climates are more likely to become deficient in this nutrient. In this case, vitamin D supplements can help.

Read more: What Helps Absorb Vitamin D?

Niacin or vitamin B3 helps your body produce testosterone and other hormones that support sexual stamina. When consumed in adequate amounts, it can improve your ability to maintain an erection during sexual intercourse.

Read more: Niacin and Impotence

This B vitamin occurs naturally in most animal foods, including beef and pork liver, tuna, salmon, turkey, cheese and eggs. Vegans can opt for nuts, seeds and soy. Beware that niacin supplements often cause intense flushing. This side effect usually occurs 15 to 30 minutes after ingestion and goes away within one or two hours.

Libido supplements may contain one or more of the nutrients listed above. However, some are also made with harmful chemicals that may affect your health and cause adverse reactions, according to the FDA. Most times, manufacturers don't disclose the ingredient list, so it's hard to tell what's really inside the bottle.

There is no such thing as the best supplement for stamina in bed. These products may or may not work. Their effectiveness varies from one individual to another. Whole, natural foods are safer and more likely to boost your sexual health.

Read more: The Effects of Diet on Libido

Before popping pills, try to change your diet and lifestyle habits. Small things, such as swapping your favorite snacks for nuts and seeds, going organic and exercising more often, can make all the difference.