Important nutrients to improve your bed performance

Important nutrients to improve your bed performance

Can your skills need a boost between the sheets? It is known that good nutrition can help improve your sports performance, but the same goes for you performance in the bedroom. Because if you provide your body with sufficient fuel and the right nutrients, your bed performance is guaranteed to improve.

Nutrients to improve your bed performance


The mineral potassium is one of the most important electrolytes for your body. It regulates the fluid balance and blood pressure in the body, so that your muscles and cells remain hydrated, but it also ensures that nerve impulses are properly guided and the muscles contract. This makes it easier for you to maintain your stamina in the bedroom.

Products: bananas, cantaloupe, spinach, broccoli, potatoes, tomatoes, carrots, low-fat milk or yogurt, and quinoa


Do you have a long exciting evening ahead of you? Choose a carbohydrate-rich meal in advance. After all, the body needs carbohydrates as an energy source and a good carbohydrate intake is of great importance during prolonged exercise. Preferably choose multiple (complex) carbohydrates to provide your body with sufficient energy for a longer period of time. This way you are guaranteed to have enough energy to show someone all corners of the room.

Products: oatmeal, sweet potato, wholemeal bread, brown rice, pasta and bananas

Vitamine B

Did you know that vitamin B contributes to your energy management? Vitamin B is involved in the production of energy in the body, so it can help with fatigue so that you do not fall asleep in between. In addition, some B vitamins – such as B6 and B12 – are involved in the production of neurotransmitters important for regulating mood and emotions. If you are comfortable in your own skin, your bed performance will definitely improve.

Products: lean meats, fish, poultry, eggs, peanut butter, avocado, fortified grains, dairy, and leafy green vegetables


Are you already familiar with L-Citrulline? According to our colleagues at Men’s Health, L-Citrulline is an amino acid that is converted into arginine and nitric oxide in the body. This ensures more nitrogen in the blood, which means that nutrients are transported faster to your muscles, which in turn contributes to faster recovery. In addition, it can also increase strength and endurance which is ideal during sex, but this is not all. Research also shows that it can help to maintain an erection.

Products: watermelon, onion and garlic, legumes and nuts, salmon, red meat and dark chocolate


L-Arginine is another amino acid that according to research – just like L-Citrulline – can contribute to an erection. It improves blood circulation. Sounds good!

Products: red meat, fish, poultry, soy, whole grains, beans and dairy products


We can secretly compare good lovemaking to a workout, so sufficient protein is therefore also essential for top athletes between the sheets. The body can also eat the amino acids from protein or convert them from the muscles into glucose for more energy. Let’s go!

Products: tofu, eggs, meat, fish, (vegetable) dairy and poultry


Nitrates could improve blood flow to the muscles so that you can absorb more oxygen. There are therefore studies that show positive results of the effect of drinking beetroot juice on sports performance. Maybe it works in the bedroom too…

Products: Arugula, chard and other leafy vegetables, beet juice, rhubarb, carrot, eggplant and celery


Magnesium is one of the most important minerals for your health. It is necessary for the shape of the bones and muscles and plays an important role in the proper functioning of muscles and the transmission of nerve impulses. A magnesium deficiency does not occur quickly, but it can cause general lethargy or fatigue. So important for your bed performance!

Products: whole grains, spinach and other dark leafy greens, quinoa, almonds, cashews and peanuts black beans and edamame


Calcium is important for the proper functioning of the nerves and muscles and blood clotting, but also for the transport of other minerals in the body cells such as potassium. And let potassium be just as important for maintaining endurance.

Products: skimmed milk, cheese and yogurt, salmon, sardines

Vitamin D

Vitamin D plays an important role in maintaining good muscle function, but also for your mood. Vitamin D affects the level of serotonin in your brain: a neurotransmitter that influences your mood. This way you get in the mood more easily.

Products: salmon and sardines, egg yolk, shrimp, cereals, yogurt, orange juice and sunbeams


Iron ensures the formation of hemoglobin, a component of red blood cells. These carry oxygen throughout the body, but iron is also needed to produce energy in our cells. Symptoms of iron deficiency include fatigue and breathlessness. Something that does not benefit you between the sheets. Therefore, make sure you get enough iron so that you can enjoy it for an extra long time.

Products: red meat, poultry, fish, fortified grains, kale, spinach, lentils, and beans

Are you ready to test your improved bed performance, but still need to get into the mood come? These five foods will make you horny.

Sources: Nutrition Center, Healthline

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