The Gut Health-Sexual Health Connection
There’s an easy way to improve and influence our performance everyday, and it lies in the foods we choose to eat. Our bodies are essentially composed of molecules that were once your food.
Healthy fats, vitamins and minerals and other plant and animal compounds we consume directly affect the health of our cells, tissues and organs.
In the journey to make that molecular transformation, all of the food we eat passes through our stomach and digestive system. Because of this, the food we eat affects not only the health of this system, but we’re learning the the health of your gut is directly connected to your overall health, especially sexual health.
In this article, we’ll show you the ‘why’ necessary to move forward with a gut-healthy mindset and eat your way to peak bedroom performance.
How The Gut Affects Our Sexual Biology
Gut Microbiome Diversity and Erectile Function
Studies have shown a correlation between gut microbiota diversity and erectile dysfunction (ED). Men with ED tend to have lower gut microbiota diversity compared to healthy individuals. This reduced diversity may contribute to various factors that affect erectile function, including:
- Hormonal imbalances
- Inflammation
- Metabolic disorders
- Vascular health issues
Vascular Health and Erectile Function
Gut health plays a role in vascular health, which is crucial for erectile function:
- Nitric Oxide Production: Some gut bacteria contribute to the production of nitric oxide, a key molecule for vasodilation and erectile function.
- Inflammation: Gut dysbiosis (unbalanced and unhealthy gut) can lead to systemic inflammation, potentially affecting blood vessel health and erectile function.
- TMAO Production: Certain gut bacteria produce trimethylamine-N-oxide (TMAO), which has been associated with cardiovascular risks and may indirectly impact erectile function.
Hormonal Regulation
The gut microbiome significantly influences hormonal balance, which is crucial for sexual function:
- Testosterone Production: Certain gut bacteria, particularly firmicutes, have been associated with higher testosterone levels in men. The microbiome’s composition can affect metabolism and conditions like insulin resistance, which are linked to lower testosterone levels.
- Estrogen Metabolism: Gut bacteria produce an enzyme called beta-glucuronidase, which can disrupt the normal elimination of estrogen metabolites, potentially leading to hormonal imbalances and a system that’s too estrogenic.
- Stress Hormones: The gut-brain axis influences stress hormone production, which can indirectly affect sexual function and libido.
Gut Health and Sexual Well-being
Mood and Libido
The gut-brain axis significantly influences mood and mental health, which are closely tied to sexual desire:
- Serotonin Production: About 95% of serotonin, often called the “happiness hormone,” is produced in the gut. Optimal gut health is crucial for maintaining healthy serotonin levels, which can affect libido.
- Dopamine Regulation: The gut plays a role in producing precursors to dopamine, a neurotransmitter involved in sexual arousal and desire.
Energy Levels and Sexual Performance
Gut health can impact energy levels, which are crucial for sexual performance:
- B Vitamin Production: Gut bacteria help create B vitamins, essential for energy production.
- Blood Sugar Regulation: A healthy gut microbiome aids in blood sugar regulation, preventing energy crashes that can affect sexual performance.
Improving Gut Health for Better Sexual Function
We can take steps everyday to improve the health of our digestive system so that it in turn, helps us. To enhance gut health and potentially improve sexual function, consider the following strategies:
- Dietary Changes:
- Incorporate probiotic-rich foods like yogurt, kefir, and fermented vegetables.
- Consume prebiotic fibers found in fruits, vegetables, and legumes.
- Reduce intake of processed foods and added sugars.
- For foods that improve gut health and also boost libido, see our blog post about it here.
- Probiotic Supplementation:
- Consider taking probiotic supplements to support a healthy gut microbiome.
- Consult with a healthcare provider to choose the right probiotic strain and dosage.
- Lifestyle Modifications:
- Regular exercise can positively impact both gut health and sexual function.
- Manage stress through techniques like meditation or yoga.
- Ensure adequate sleep, as poor sleep can disrupt the gut microbiome. See our post on the benefits of sleep here.
- Avoid Unnecessary Antibiotics:
- Use antibiotics only when necessary, as they can disrupt the gut microbiome.
- Stay Hydrated:
- Proper hydration supports overall gut health and function.
References
Geng Q, Chen S, Sun Y, Zhao Y, Li Z, Wang F, Yu G, Yan X, Zhang J. Correlation between gut microbiota diversity and psychogenic erectile dysfunction. Transl Androl Urol. 2021 Dec;10(12):4412-4421. doi: 10.21037/tau-21-915. PMID: 35070823; PMCID: PMC8749073.
Coyd, Katelyn. “Erectile Health and the Gut: Surprising Connections Unveiled.” Rupa Health, 18 Sept. 2024, www.rupahealth.com/post/erectile-health-and-the-gut-surprising-connections-unveiled.
Lenherr, Clarissa. “How Gut Health Affects Your Libido.” Clarissa Lenherr, 8 Feb. 2024, clarissalenherr.com/how-gut-health-affects-your-libido/.
Person. “Taking Probiotics Could Improve Your Sex Life – Here’s Why.” Healthline, Healthline Media, 4 Jan. 2021, www.healthline.com/health/healthy-sex/probiotics-gut-sex-life.
