Vitamin D

Vitamin D, which can be produced by sun exposure and is found in fatty fish and fortified milk, is probably the most researched vitamin for sexual health. In men, vitamin D appears to support testosterone production and healthy endothelial function. (The endothelium is a thin layer of cells inside the heart and blood vessels that is essential for relaxing and constricting blood vessels, controlling blood clots, and helping the body's immune response).

Researchers have found that vitamin D helps stimulate nitric oxide and antioxidants in the endothelium, which reduces inflammatory diseases that can damage a person's vascular function. This in turn can improve vascular function, which is very important for erectile function.

Past studies have found correlations between healthy levels of vitamin D and improved male sexual function. One such study found that tadalafil vitamin D-deficient men had significantly lower International Index of Erectile Function (IIEF) scores than control men.

In women, vitamin D has been shown to help with estrogen secretion and vaginal cell maturation. Estrogen is a key hormone when it comes to female sexual function because it helps promote healthy vaginal tissues and good lubrication, making sex more comfortable and enjoyable for women. In fact, intravaginal vitamin D suppositories have shown positive results in improving painful sex and symptoms of vaginal atrophy in postmenopausal women compared to placebo.

Vitamin C

Similar to vitamin D, vitamin C has been shown to protect against endothelial dysfunction. Vitamin C is a powerful antioxidant that helps with the availability of nitric oxide, which supports endothelial and vascular functions that are key to good sexual function. This vitamin is found in citrus fruits such as oranges, lemons and tomatoes.

vitamin E

In animal studies, vitamin E levels appear to be linked to Leydig cells, which are the main source of testosterone in men. Vitamin E-deficient animals had lower Leydig cell counts, lower testicular weight, and greater testicular damage than healthy animals. While it appears that vitamin E may be useful for testosterone production and, in turn, sexual function, it is important to see if these findings translate to humans. Vitamin E is found in nuts, seeds, avocados, mangoes and vegetable oils.

Vitamin B9 (folate)

Folate is found in beans, peanuts, whole grains, and dark leafy greens. Like other vitamins, it contributes to healthy endothelial function. In addition, it is very important for the metabolism of serotonin, which plays a major role in the regulation of ejaculation. A 2014 study in China found that folate deficiency was linked to erectile dysfunction and premature ejaculation in men. However, more research needs to be done to determine how this vitamin can broadly affect sexual functioning in humans.