No single vitamin is good for sex, but several vitamins and minerals matter for sexual health. Zinc contributes to normal fertility and to normal testosterone levels in the blood, selenium to normal spermatogenesis and vitamin B6 to the regulation of hormonal activity. Vitamin B12, vitamin C, iron and magnesium contribute to the reduction of tiredness and fatigue, a common reason for low desire. Correcting a deficiency can help you feel more like yourself; extra vitamins on top of an adequate diet have not been shown to increase libido or sexual performance.
Key facts about vitamins, minerals and sexual health
- Zinc: 7 to 10 mg a day for women and 11 to 16 mg for men (D-A-CH); upper level 25 mg. It is the only mineral with an authorised claim on testosterone.
- Selenium: 60 µg (women) and 70 µg (men) a day; upper level 255 µg (EFSA, 2023).
- Magnesium: 300 mg (women) and 350 mg (men) a day; supplements should stay below 250 mg a day on top of food (EFSA).
- Vitamin B12: 4 µg a day; people on a vegan diet need a fortified food or supplement.
- Vitamin D: 15 µg (600 IU) a day for adults (FSVO); low levels are common in Switzerland in winter.
- The WHO defines sexual health as physical, emotional, mental and social wellbeing in relation to sexuality, not only the absence of dysfunction.
Which vitamin is good for sexual health?
The vitamins and minerals most often searched for in connection with sex are listed below, with what EU and Swiss law allows us to say about them and what research actually shows.
| Nutrient | Authorised role (EU/CH) | What research says about sex and libido |
|---|---|---|
| Zinc | Normal fertility and reproduction; normal testosterone levels in the blood | Severe deficiency lowers testosterone; no benefit shown with adequate intake |
| Selenium | Normal spermatogenesis; normal thyroid function | Studied for sperm quality; no evidence on libido |
| Vitamin B6 | Regulation of hormonal activity | No direct studies on desire |
| Vitamin B12 | Reduction of tiredness and fatigue; normal nervous system | Deficiency causes tiredness and nerve problems; no libido effect if levels are normal |
| Vitamin C | Collagen formation for the normal function of blood vessels | Only small, older studies |
| Vitamin D | Normal muscle function; role in cell division | Low levels linked with erectile dysfunction in observational studies |
| Vitamin E | Protection of cells from oxidative stress | Studied for sperm quality; no evidence on libido |
| Magnesium | Normal muscle and nerve function; reduction of tiredness | No reliable evidence on libido |
Vitamins and sexual health: one by one
Vitamin A
Vitamin A has a role in the process of cell specialisation and is needed for normal vision, skin and immune function. It is essential for reproduction, mainly shown in animal studies, but there is no evidence that extra vitamin A improves desire. Too much preformed vitamin A (retinol) is harmful, especially in pregnancy; beta-carotene from plants does not carry that risk.
B vitamins: B1, B6, biotin and B12
Vitamin B1 (thiamine) contributes to normal energy-yielding metabolism and normal psychological function. Vitamin B6 contributes to the regulation of hormonal activity. Biotin is often searched for with libido, but there is no link beyond its general role in energy metabolism. None of these has been shown to increase sex drive when your levels are already fine.
Vitamin B12 is the B vitamin most worth checking. A deficiency develops slowly and causes tiredness, low mood and, in advanced cases, tingling or numbness, all of which can dampen desire. It is common in older adults, people taking metformin or acid blockers, and vegans without a B12 source. Read more about vitamin B12 deficiency signs.
Vitamin C
Vitamin C contributes to normal collagen formation for the normal function of blood vessels, to the protection of cells from oxidative stress and to the reduction of tiredness and fatigue. Arousal depends on healthy blood flow, which is why vitamin C is often linked with libido. Research on vitamin C and sexual activity consists only of small, older studies, so extra vitamin C is not a libido aid.
Vitamin D
Vitamin D receptors are found in reproductive tissue, and a systematic review and meta-analysis found lower vitamin D levels in men with erectile dysfunction. That is an association, not proof that vitamin D supplements improve erections or sex drive. If you are low, correcting it is worthwhile for many reasons; ask for a blood test before taking high doses.
Vitamin E
Vitamin E contributes to the protection of cells from oxidative stress. Because sperm are sensitive to oxidative damage, vitamin E has been tested in male fertility, with mixed results. There is no good evidence that it increases libido in women or men. More in vitamin E benefits: what the research shows.
Minerals for sexual health: zinc, selenium and magnesium
Zinc
Zinc contributes to normal fertility and reproduction and to the maintenance of normal testosterone levels in the blood. Severe zinc deficiency is linked with low testosterone. In men who already get enough, taking more has not been shown to raise testosterone or improve semen quality, and long-term doses above 25 mg a day can lower copper levels. See the benefits of zinc.
Selenium
Selenium contributes to normal spermatogenesis, normal thyroid function and the protection of cells from oxidative stress. These are its benefits in a sexual context: for male reproduction, not for desire. Brazil nuts are so rich in selenium that one or two a day are enough; more can push you over the upper level.
Magnesium
Magnesium contributes to normal muscle function, the normal functioning of the nervous system and the reduction of tiredness and fatigue. A magnesium deficiency can make you tired and tense, which does not help your sex life, but there is no reliable evidence that magnesium increases libido or potency. Good sources are pumpkin seeds, wholegrains, legumes and nuts. More in the benefits of magnesium.
Which vitamins are good for men's sexual health?
For men, zinc and selenium are the minerals with an authorised role in reproduction, and an adequate vitamin D and B12 status is part of overall health. No vitamin treats erectile dysfunction. Erection problems can be an early warning sign of heart disease, diabetes or high blood pressure, so they deserve a medical check rather than a supplement. For fertility questions, read fertility vitamins for men and women.
Which vitamins are good for women's sexual health?
For women, the most common nutritional reasons for low energy and low desire are iron and vitamin B12 deficiency. Iron contributes to the reduction of tiredness and fatigue, and women who menstruate need more of it than men. Hormonal changes after childbirth, around menopause or with some contraceptives also affect libido; vitamin B6 contributes to the regulation of hormonal activity but does not replace medical advice on these changes.
What causes low libido?
Loss of libido usually has more than one cause, and nutrition is rarely the main one:
- stress, exhaustion and lack of sleep;
- relationship problems, body image and past experiences;
- depression and anxiety, and some antidepressants;
- other medicines, such as some blood pressure drugs and hormonal contraceptives;
- hormonal changes: low testosterone, pregnancy, breastfeeding, menopause, thyroid disorders;
- alcohol, smoking and recreational drugs;
- deficiencies that cause tiredness, such as iron or vitamin B12.
See a doctor if low desire lasts for months and bothers you, or if you have erection problems, pain during sex or changes in your cycle. A blood test can rule out deficiencies and hormonal causes at the same time.
Sanbera formulas and sexual health
Sanbera formulas are not sex supplements. They are multivitamins tailored to women and men. Per daily serving of three tablets:
- Daily Essential Men: zinc 4 mg (40% NRV), selenium 12.5 µg (23%), vitamin B6 1.4 mg (100%), vitamin B12 1.88 µg (75%), vitamin C 51.8 mg (65%), vitamin E 9 mg (75%), vitamin D 3 µg (60%).
- Daily Essential Women: iron 7 mg (50% NRV), zinc 2.5 mg (25%), vitamin B6 1.05 mg (75%), vitamin B12 1.88 µg (75%), vitamin C 43.1 mg (54%), vitamin D 3.22 µg (64%), vitamin E 6 mg (50%).
Zinc contributes to normal fertility and reproduction and to the maintenance of normal testosterone levels in the blood; selenium contributes to normal spermatogenesis; vitamin B6 contributes to the regulation of hormonal activity; vitamins B6, B12 and C and iron contribute to the reduction of tiredness and fatigue. Both formulas also contain 56.2 mg of magnesium, a small share of the daily need. They are vegan and made in Switzerland.
Frequently asked questions
What vitamins help you sexually?
Zinc, selenium and vitamin B6 have the closest links: zinc contributes to normal testosterone levels and fertility, selenium to normal sperm formation and vitamin B6 to the regulation of hormonal activity. Vitamin B12, vitamin C, iron and magnesium contribute to the reduction of tiredness and fatigue, which affects desire. They help when you lack them; extra doses do not increase sex drive or performance.
Does vitamin B12 affect libido?
Only indirectly. A vitamin B12 deficiency causes tiredness, low mood and sometimes nerve problems, and all of these can reduce desire in women and men. Vitamin B12 contributes to the reduction of tiredness and fatigue and to normal psychological function. If your B12 level is normal, taking more will not raise your libido. Vegans and older adults should have their status checked.
Is magnesium good for libido?
There is no reliable evidence that magnesium increases libido or potency. Magnesium contributes to normal muscle and nerve function and to the reduction of tiredness and fatigue, so correcting a deficiency can help you feel less exhausted. Cover your 300 to 350 mg a day mainly from food, and keep supplements below 250 mg a day to avoid diarrhoea.
Do vitamins help with erectile dysfunction?
No vitamin is a proven treatment for erectile dysfunction. Low vitamin D has been linked with erection problems in observational studies, but supplements have not been shown to fix them. Erectile dysfunction can be an early sign of heart disease, diabetes or high blood pressure, so see a doctor, who can also discuss effective medical treatments.
Is selenium good for you sexually?
Selenium contributes to normal spermatogenesis, so it matters for male reproduction. It also contributes to normal thyroid function and the protection of cells from oxidative stress. There is no evidence that it increases desire or performance. Women need 60 µg and men 70 µg a day; one or two Brazil nuts provide this, and more than 255 µg a day is too much.
Which foods are good for sexual health?
No single food works like an aphrodisiac, but a varied diet covers the nutrients above. Pumpkin seeds provide zinc and magnesium, Brazil nuts selenium, avocado vitamin E and folate, citrus fruit and peppers vitamin C, and legumes iron and magnesium. Regular exercise, enough sleep and little alcohol support healthy blood flow, which arousal depends on.
Sources
- World Health Organization: Sexual health
- Wei Y et al. (2019), Andrologia: Serum vitamin D levels and erectile dysfunction: a systematic review and meta-analysis
- Schisterman EF et al. (2020), JAMA: Effect of folic acid and zinc supplementation in men on semen quality and live birth
- German Nutrition Society (DGE): Reference values for zinc
- European Commission: EU Register of nutrition and health claims
Updated by the Sanbera editorial team, October 2026. An earlier version of this article was reviewed by Dr. med. Sina Havakeshian.
This article is for general information and does not replace advice from a doctor or pharmacist. Food supplements are not a substitute for a varied, balanced diet and a healthy lifestyle.