Key nutrients for overall performance

Want to improve your performance in bed? Then make sure you're getting enough of these key nutrients.

For everyone

Capsaicin: 

Capsaicin is found in most hot peppers, so no wonder it helps boosts your endurance. It also speeds up recovery, which means you can go again in no time.

Capsaicin-rich foods include:

• chilli peppers
• sweet peppers
• gingerroot

Potassium: 

One of the body's most important electrolytes, potassium keeps your muscles and cells hydrated, aids in recovery, and boosts your metabolism — all of which are important if you want to keep up your stamina.

Potassium-rich foods include:

• banana
• cantaloupe
• spinach
• broccoli
• white potato
• tomatoes
• carrot
• low-fat milk or yogurt
• quinoa

Complex carbs: 

Simple carbs found in pasta and bread can kill your stamina quickly. But complex carbs do the exact opposite: They help give your body a long-lasting energy boost.

Foods with complex carbs include:

• oatmeal
• yams and sweet potatoes
• whole wheat bread
• brown rice and wild rice
• quinoa, barley, bulgur, and other whole grains
• corn
• peas and dried beans

Protein: 

Protein takes longer than carbs to break down, giving your body a longer-lasting source of energy.

Foods packed with protein include:

• nuts
• tofu
• eggs
• lean red meat, poultry, and fish
• yogurt, cheese, and milk

B vitamins: 

B-1 to B-5, and B-12 — regulate your sex hormone levels and function, which helps give your libido and performance a boost.

Foods rich in B vitamins include:

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

Omega-3s: 

Omega-3s are essential fatty acids that help balance your sex hormones, giving your libido and stamina a nice boost.

Foods packed with omega-3s include:

• flaxseed, chia seeds, and hemp
• kale and spinach
• walnuts
• mussels
• tuna and other oily fish

Specifically for males

L-citrulline: 

Research has shown that L-citrulline, a naturally occurring amino acid, can increase strength and stamina. 

you maintain an erection.

Foods high in L-citrulline include:

• watermelon
• onions and garlic
• legumes and nuts
• salmon and red meat
• dark chocolate

L-arginine: 

The body converts L-citrulline to L-arginine, another amino acid that improves blood flow and builds protein.

Foods with L-arginine include:

• red meat, fish, and poultry
• soy
• whole grains
• beans
• milk, yogurt, and other dairy products

Nitrates: 

Nitrates improve how your muscles use oxygen, which can help enhance your performance — inside and outside the bedroom.

Nitrate-rich foods include:

• arugula, swiss chard, and other leafy greens
• beets and beet juice
• rhubarb
• carrots
• eggplant
• celery

Magnesium: 

Magnesium is an essential nutrient that plays a key role in everything from energy to brain function. So when your magnesium levels are low, your stamina is depleted.

Foods high in magnesium include:

• whole wheat
• spinach and other dark leafy greens
• quinoa
• almonds, cashews, and peanuts
• black beans
• edamame

Specifically for females

Folic acid: 

Folic acid stimulates the development and growth of new cells, which helps fight fatigue and boost stamina.

Foods packed with folic acid include:

• avocado
• lentils
• dried beans, peas, and nuts
• broccoli, spinach, asparagus, and other dark green vegetables
• citrus fruits

Calcium: 

Calcium keeps bones strong and dense, which is important for your cells to function properly and keep your energy up.

Calcium-rich foods include:

• skim milk
• cheese
• low-fat yogurt
• salmon, sardines, and other fish with edible bones

Vitamin D: 

Vitamin D supports bone health and immunity, lifts your mood, and helps you maintain a healthy weight — all necessary components in increasing your stamina.

Great sources of vitamin D include:

• salmon and sardines
• egg yolk
• shrimp
• fortified milk, cereal, yogurt, and orange juice

Iron: 

Iron is a key nutrient in maintaining energy and a healthy metabolism, which, in turn, helps build stamina.

Iron-rich foods include:

• red meat, poultry, and fish
• fortified cereals
• kale, spinach, and other leafy greens
• lentils and beans