The Best Everyday Sex-Drive Boosters for Men

Never fall short of your performance goals.

As if we're not inundated with enough bad news these days, a study was published in the journal Archives of Sexual Behavior that contained some truly depressing stats: Americans are having measurably less sex than they used to. As of 2014, married couples are down to 56 times a year (from 67 in 1989), and Millennials—yes, the Tinder-swiping, fun-loving, party generation—are having sex less than the previous generation.

"The results suggest that Americans are having sex less frequently due to two primary factors," write the researchers. "An increasing number of individuals without a steady or marital partner and a decline in sexual frequency among those with a partner."

Whatever the reasons, we're here to ensure that your own libido isn't one of them. We've compiled all of the simple lifestyle-modifying steps—from diet to gym work—that you can do every day to help boost male libido and get you into tip-top shape for sex. Let's be clear: these tactics work. A 2014 study from the University of Adelaide in Australia found that 29 percent of guys who developed a problem getting it up over a five-year period were able to resolve any problems just by focusing on lifestyle behaviors. So work these into your routine, and thank us later.

The best ways to boost male libido

man meditating in the lawn, sex drive boosters for men

1. Reduce stress through meditation

Yes, stress is a killer. It's also a libido killer. Take control of how stress affects you by taking the time to meditate during your day. And you don't have to get in the lotus position. A 5-minute stroll when you are feeling harried can work miracles. Make it as informal as you want, start your day with it, or simply take a few moments to focus your attention on deep breathing when you're feeling anxious.

2. Re-think your medications

When you get older, you inexorably discover that medications become a more frequent and persistent presence in your life. We're talking about drugs including high blood pressure medications, statins and fibrates for high cholesterol, antidepressants like clomipramine, benzodiazepines that help treat anxiety, and H2 blockers for gastrointestinal disorders like GERD. Check with your doctor if you are lacking the sex drive department and see if your medications may be the culprit.

3. Plan a special night

Boosting sex drive isn't just about things you can do for yourself, but it's also about setting up a scenario like a date night or a special event that will get you and your partner better in the mood. Retreating a bit from the stressors of the day and spending undivided attention on each other is a simple way to put the focus on you and your partners' sexual desires.

4. Take more naps

Proper, restful, and restorative sleep is one of the best things we can do to promote overall health. It's especially important if you are working out vigorously. (Getting 7 to 9 hours of sleep a night will help your body recovery from exercising and promote more muscle building.) It's also imperative for keeping testosterone levels high and your sex drive on point. But getting sleep whenever you can is important. According to Sara Mednick, PhD, a sleep medicine researcher at the University of California at San Diego and author of Take a Nap! Change Your Life, a 20-minute power nap can increase your sex drive.

5. Stop smoking

Well, duh. It's definitely time to drop the cancer sticks if you haven't received the memo yet. Besides killing you in the long-term, smoking is also linked to erectile dysfunction. The same reason smoking messes up your heart is why it can hurt your sexual performance—it ups risk of developing atherosclerosis, or plaque build-up in your arteries, which obstructs blood flow. Not good for keeping it up.

6. Cut back on the booze

You don't need to stop drinking, but you should regulate your use on the nights that your want to get lucky. Though one to two drinks a day is said to be linked with longevity and lower risk of heart disease, diabetes, and dementia, don't over do it. Stick with just one or two glasses of wine or beer the night of as too much can dampen mood because it's a depressant, causing temporary erectile dysfunction.

7. Hit the gym at least three days a week

This one is pretty much a no-brainer, but seriously, even if you don't have problems in the bedroom, you should be getting plenty of intense exercise for multiple health reasons. Get at least 150 minutes of moderate exercise a week, or 75 vigorous minutes to keep your cardiovascular system strong and powerful enough to send blood downtown when you require a little stiffness.

Change your diet: Sex-drive boosting foods for males

pile of walnuts, best libido boosters for men

Surprisingly enough, enhancing your sexual performance often starts with your diet, and there are a few simple changes you can add to your everyday food intake that will help maximize on sex drive and performance, and boost overall male libido.

1. Blood-vessel boosting foods

Food filled with nutrients that boost blood vessel health and keep your heart healthy will help you fill your penis with more blood faster—and keep it hard longer. Arginine, for instance, helps your blood vessels relax and expand. (Find it in: Almonds, crab, pork, sesame seeds, tuna, turkey, and walnuts.) Nitrates can improve erections by thinning blood and widening blood vessels. (Find it in: Arugula, basil, beets, dill, celery, endive, kale, leeks, spinach, and watercress.) And potassium is essential for a strong heart and smooth muscle contraction. (Find it in: Avocado, bananas, lentils, lima beans, and sweet potatoes.)

2. Testosterone supporting nutrients

Several studies show that you can boost male libido and sperm-producing hormone by upping your consumption of the following nutrients:

Vitamin D: it's actually a hormone itself and can boost testosterone. It's essential for keeping your endocrine system—which includes the testes—pumping. Find it in: Beef liver, cheese, eggs, fortified foods (cereal, milk, orange juice, soy milk) mackerel, salmon, and sunlight.

Zinc is an essential mineral that can boost testosterone in those who are deficient and help keep levels normal. Find it in: Beef, chickpeas, lamb, lentils, oats, oysters, pumpkin seeds, and quinoa.

Magnesium works similarly to zinc to bump up T levels when low, and is thought to free up bound testosterone, making it more available in the body. Find it in: Clams, coffee, chocolate, kale, oysters, spinach, and Swiss chard.

3. Natural libido-enhancing herbs and supplements

Studies have shown that plenty of herbs—including Maca (part of the broccoli family), Ginko biloba, Tribulus terrestris, Eurycoma longifolia (also known as "tongkat ali"), and Fenugreek—are great at increasingly libido and boosting your sexual function. But remember: these are not regulated by the FDA, and you may not want to mix them with certain prescription medicines. And check with your doctor before using any of these and consult with a naturopath or herbalist for proper dosage.

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