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Can eating almonds improve your sex life? They may do more than you think.

Almonds aren’t the first food most people think of as an aphrodisiac. But they contain nutrients that support several of the systems involved in men’s sexual health, including hormone production, sperm health, blood flow and energy.

Whether you eat them raw, roasted or blended into almond butter, almonds deserve a place in your pantry. Here’s what the science says about their benefits for men’s sexual health and why this everyday food has earned a place on our list of aphrodisiac foods.

View the list of all 10 Best Foods for Men’s Sexual Health

Table of Contents

Top 5 almond benefits for men

1. Almonds and testosterone

Almonds contain zinc, a mineral involved in normal testosterone production. Research suggests that zinc deficiency can be associated with lower testosterone levels, although that does not mean that eating more zinc-rich foods automatically raises testosterone.

Magnesium may also play a role in testosterone metabolism. A small 2011 study found that magnesium supplementation increased free and total testosterone in certain men, but this was a magnesium supplement study, not a study of almonds.

So while almonds aren’t a proven testosterone booster, they do provide several nutrients involved in healthy testosterone production. Think of them as part of the nutritional groundwork for a healthy sex life, not a shortcut to higher testosterone.

2. Almonds and sperm health

A randomized controlled trial published in The American Journal of Clinical Nutrition found that healthy men who ate 60g/day of mixed nuts (including almonds) for 14 weeks experienced improvements in sperm count, motility, morphology and vitality.

Vitamin E and selenium are antioxidants involved in protecting cells from oxidative damage that can impact sperm health.

3. Almonds and blood flow

Almonds contain arginine, an amino acid the body uses to produce nitric oxide. Nitric oxide helps blood vessels relax, making healthy nitric oxide signaling important to normal erectile function.

Almonds also provide magnesium and monounsaturated fats, nutrients associated with cardiovascular health. Cardiovascular health is closely connected to sexual function because the blood vessels involved in erections are particularly sensitive to problems with circulation.

Human research also suggests almonds can benefit vascular function. In one randomized controlled trial, people who ate whole almonds as a daily snack for six weeks had improved endothelial function and lower LDL cholesterol compared with the control group.

That doesn’t prove almonds treat erectile dysfunction. It does reinforce the connection between almonds, cardiovascular health and the vascular function that sexual health depends on.

4. Almonds, libido and mood

Desire is influenced by much more than hormones. Energy, stress, mood and overall health can all affect sexual interest and satisfaction.

There is some particularly interesting research on nuts and sexual desire. In a secondary analysis of the FERTINUTS randomized trial, healthy young men who consumed 60 grams of mixed nuts daily for 14 weeks reported improvements in sexual desire and orgasmic function compared with the control group. However, the researchers did not find significant differences in their measured nitric oxide or E-selectin levels.

Because this was a mixed-nut study, it cannot tell us whether almonds alone produced the effect. But almonds were part of the nut mixture, and they provide magnesium, vitamin E, healthy fats and protein that can contribute to an overall nutrient-rich diet.

Almonds aren’t a libido medication, but they can be part of a diet that supports the energy, cardiovascular health and overall nutrition that sexual health depends on.

5. Almonds and energy

Physical intimacy requires energy and stamina. Almonds provide plant-based protein, healthy fats and fiber, making them a satisfying addition to meals and snacks.

Almonds also provide magnesium, a mineral required for energy production and involved in normal muscle and nerve function. One ounce of dry-roasted almonds provides about 80 mg of magnesium. The NIH lists almonds among good food sources of magnesium and explains its role in energy production.

Nutrition facts

A 1-ounce serving of roasted, unsalted almonds provides:

Calories: 170
Protein: 6.2g (12% DV)
Fiber: 3.3g (13% DV)
Fat: 14.9g (mostly monounsaturated)
Vitamin E: 7.3mg (37% DV)
Magnesium: 80.8mg (20% DV)
Zinc: 1mg (7% DV)
Manganese: 0.7mg (37% DV)
Selenium: 0.8mcg (1% DV)

Almonds are naturally low in sugar and cholesterol-free, while providing protein, fiber, healthy fats and several vitamins and minerals that contribute to overall health. Most of the fat in almonds is monounsaturated fat, the same type of heart-healthy fat found in olive oil. According to the American Heart Association, diets rich in monounsaturated fats can help support cardiovascular health.

Raw vs roasted

Raw and roasted almonds provide similar amounts of protein, fat and other major nutrients, but roasting can change some of their antioxidant compounds. Research suggests that moderate roasting does not substantially alter the fatty-acid composition, although higher roasting temperatures and longer cooking times can affect some nutrients and bioactive compounds.

The almond skin is particularly rich in polyphenols and other antioxidant compounds. Research on California almonds found that roasting reduced some measures of antioxidant capacity in the skin, while other polyphenolic compounds remained relatively stable.

So there’s no need to avoid roasted almonds. Roasting brings out a deeper, toastier flavor that many people prefer, and enjoying your food matters too. If you want to preserve as many of the compounds found naturally in the almond skin as possible, choose whole almonds with the skin, whether you eat them raw or roasted.

Benefits beyond the bedroom

Your sex life doesn’t exist separately from the rest of your health. The foods you eat can affect energy, metabolism, cardiovascular health and other parts of your health that matter when it comes to sex, too.

Blood sugar balance

Almonds provide fiber, protein and healthy fats, and research suggests they may affect blood sugar differently than higher-carbohydrate snack foods. In one randomized crossover trial, people who ate almonds had a lower post-meal glucose response than those who ate a carbohydrate-rich snack.

That doesn’t mean almonds have been shown to improve blood sugar control over the long term. A systematic review and meta-analysis of 24 randomized trials found no significant overall effect of almond consumption on fasting blood glucose, HbA1c, insulin or HOMA-IR.

For most people, almonds make a nutritious snack, particularly when they replace a more refined, carbohydrate-heavy snack.

Weight management

Almonds are calorie-dense, but their combination of protein, fiber and fat can make them a satisfying snack. In a randomized trial comparing almonds with an energy-matched snack, almonds reduced hunger compared with crackers.

That doesn’t mean almonds cause weight loss. In a one-year randomized trial, people who replaced their usual discretionary snacks with almonds did not experience a significant difference in body weight compared with people eating biscuits. The almond group did, however, improve the overall nutritional quality of its diet.

So if you’re watching your weight, almonds can be a satisfying snack, but portions still matter.

Bone and muscle support

Almonds provide magnesium, protein and other nutrients that contribute to normal muscle and bone function. Magnesium is involved in muscle contraction and relaxation and helps regulate calcium and vitamin D metabolism.

Almonds can be a useful part of a balanced diet that supports musculoskeletal health, particularly when combined with other protein- and mineral-rich foods.

Brain health

Animal studies suggest almonds may have effects on cognitive function, but human research is limited. A 2016 study in rats found that almond consumption improved measures of memory and learning. More research is needed to determine whether these effects occur in humans.

Cooking & serving suggestions

Almonds are easy to work into your diet, but there’s no reason to eat them like medicine. Choose the forms and recipes you actually enjoy, whether that’s a handful of roasted almonds, almond butter on toast or something a little more indulgent.

The clinical studies of nuts and male reproductive and sexual health used about 60 grams of mixed nuts per day, but there isn’t enough evidence to recommend a specific amount of almonds for sexual health. For everyday eating, a typical 1-ounce serving is a practical portion.

If you’re not used to eating a lot of almonds, start with a smaller serving and increase gradually if needed.

Serving ideas:

Snack smart, anytime: Eat roasted, lightly salted almonds straight from the bag or mix them with dark chocolate and dried cherries for a sex-supportive trail mix. Try these Turmeric & Tamari Almonds for something different.
On-the-go energy: Keep a small container of almonds in your bag or car for a fast, portable snack.
Stir into oatmeal or yogurt: Add chopped almonds or a spoonful of almond butter for a satisfying breakfast.
Sprinkle on salads: Toasted almonds add crunch and healthy fat to greens. They’re delicious paired with citrus or avocado.
Make your own almond butter: In a food processor or strong blender, blend roasted almonds with a splash of neutral oil and sea salt. Use it on whole grain toast or as a dip for fruit.
Cook with almond oil: Unrefined almond oil works well in salad dressings or drizzled over roasted vegetables. (Avoid high-heat cooking with this oil.)

Prefer adding them to your cooking? Try these recipes:

Chocolate Almond Seduction Cookies
Wild Rice Pilaf with Toasted Almonds and Pomegranate
Fig and Tulsi Lassi with Honey and Almonds
Almond Cake with Honey Balsamic Strawberries

Allergy warning: Almonds are tree nuts and a common allergen. If you have any known nut allergies or sensitivities, avoid almonds and consult your healthcare provider before adding them to your diet.

FAQ

Q: Is almond milk as beneficial as whole almonds?

Not quite. Almond milk generally contains much less protein and fiber than whole almonds because it is made primarily from water with a relatively small amount of almonds. Nutrients vary considerably by product, so check the label, particularly if you’re looking for protein, fiber or vitamin E.

Q: What about almond oil for men’s sexual health?

Unrefined almond oil is rich in monounsaturated fats and vitamin E, supporting heart health and blood flow, both key for sexual function. It’s a good option for cooking at low heat or as a salad dressing, but it lacks the fiber and protein found in whole almonds.

Q: Are soaked almonds better?

There isn’t strong clinical evidence that soaking almonds significantly improves their nutritional value or nutrient absorption. If you prefer the softer texture of soaked almonds, there’s no reason not to eat them that way.

Q: Is almond butter as beneficial as whole almonds?

Almond butter preserves many of the nutrients found in whole almonds, especially if made from whole almonds with skin. It’s a convenient way to enjoy the protein, healthy fats and vitamin E in almonds, but watch for added sugars or oils in some commercial brands.

Q: What about almond flour?

Almond flour is made from ground almonds and may be made from blanched almonds or almonds with the skin. It adds protein, healthy fats and nutrients to gluten-free baking. Check the label if you specifically want almond flour made with the skin.

Final Take

Whole almonds are one of the easiest ways to add more nutrient-dense food to a diet that supports men’s sexual health. They provide healthy fats, protein, fiber, vitamin E, magnesium and other nutrients involved in cardiovascular, metabolic and reproductive health.

The most interesting research on nuts and male sexual health involves mixed nuts rather than almonds alone, so it’s too early to call almonds a treatment for low testosterone, erectile dysfunction or infertility. But there is good reason to consider them part of a diet that supports the systems sexual health depends on.

Eat them by the handful, stir almond butter into breakfast, add toasted almonds to a salad or use them in one of the recipes below. There are plenty of delicious ways to make this little nut part of a better diet for sex and overall health.

10 Best Foods for Men
Up Next: Oats

Edited by Delahna Flagg: This article was reviewed and additional research provided by Center for Mind-Body Medicine certified practitioner and Eat Something Sexy Nutrition Director Delahna Flagg.

Disclaimer: This article is for informational purposes only and may not be the best fit for you and your personal situation. It should not be construed as medical advice. The information and education provided here are not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional. More information

This article was written in 2015 and most recently updated in September 2026 with additional research and updated links.

Author
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Amy Reiley

Eat Something Sexy's Creator & Editor-in-Chief Amy Reiley is the award-winning author of five aphrodisiac cookbooks. She has her Master of Arts in Gastronomy, awarded by Le Cordon Bleu and The University of Adelaide. She is also a Certified Nutrition Coach awarded by the International Sports Sciences Association and she is a California Certified Massage Therapist.

Amy is considered a leading authority on aphrodisiacs. Her work in aphrodisiacs is quoted in publications including National Geographic, The New York Times, Epicurious, Wine Enthusiast, Health and Playboy magazines. She speaks internationally on aphrodisiac foods and has brought her knowledge of aphrodisiac history and science to national television shows including The Today Show and CBS Early Show. She is a frequent guest on relationship and lifestyle radio and podcast shows and has been interviewed by BBC and NPR radio, Cosmopolitan radio and popular podcasts including My Dad Wrote a Porno.

Amy is also a freelance food, wine and health researcher and writer as well as a wine competition judge. Her work has appeared in publications ranging from Variety to The Daily Meal. She is an MSN content provider. And she is also a former wine editor for Gayot.com and wine & spirits editor of Las Vegas magazine.

Fun fact: Amy was the creator of the first ever comprehensive food and wine apps, Amy Reiley's Pocket Gourmet and Amy Reiley's Pocket Vineyard for Palm.