How protein affects your sex life

A sexologist explains

Many of us are trying to boost our protein intake in any way we can. But could our diet be impacting us in the bedroom?

Protein is on its way to being one of 2025’s words of the year. 

Creators are obsessed with advising us on the best ways to boost our protein intake with each meal, celebrities are adding it to every product imaginable (looking at you Khloud popcorn), and it’s finding its way into many of our favourite drinks, see: proffee.

Why do we need protein?

Protein is crucial for our cells’ growth, function and repair process, and many women, older people and people with dietary restrictions are at risk of not meeting their recommended daily intake of the macronutrient. 

But can our newfound focus on our protein consumption impact our sex lives? 

Lovehoney’s sexologist, Christine Rafe says, “protein is absolutely essential for supporting sexual wellness. It helps with hormone production, regulates neurotransmitters like dopamine and serotonin that affect mood, and contributes to muscle recovery and energy levels, which can all positively impact libido and sexual performance.”

Protein is absolutely essential for supporting sexual wellness.

Though she notes that the current cultural fixation with the macronutrient’s role in our health can result in some people overdoing it.

What happens when you eat too much protein? 

If you’re loading up on protein every chance you get, you may be eating more than your body needs. 

Some particularly uncomfortable side effects of eating too much protein include bloating, digestive issues, kidney issues, weight gain, and depletion of other nutrients. Image: Canva

Some particularly uncomfortable side effects of eating too much protein include bloating, digestive issues, kidney issues, weight gain, and depletion of other nutrients. 

Rafe adds that eating too much protein can boost levels of cortisol in the body.

How does a high-protein diet affect your sex life?

“Chronically high cortisol not only impacts general mental and physical health but can also disrupt sex hormone production, lower libido (cortisol is a libido killer for most people), and impact sexual functioning.” 

“Blood circulating away from our core and genitals means lowered capacity for penile erections and clitoral engorgement, both of which significantly impact sexual function and pleasure capacity. Image: iStock

“If our body is in a state of sympathetic dominance (our fight, flight and fawn state), our circulatory system operates to move blood from our core (including genitals) and into our arms and legs, traditionally so we can fight or run from danger”, she explains. 

“Putting this into the context of sexual functioning, blood circulating away from our core and genitals means lowered capacity for penile erections and clitoral engorgement, both of which significantly impact sexual function and pleasure capacity.

Some research also suggests links between “a consistently high-protein, low-carb diet” and hormone imbalances in women, plus lower testosterone levels in men.

The sexologist reminds us that we should aim for a balanced diet to “fuel your body and your pleasure” rather than fixating on one nutrient.  Image: Pexels

3 tips to support sexual wellness through your diet

#1. Balance your plate and pleasure

Our lifestyle choices, including nutrition, affect our sex lives in a big way. 

The sexologist reminds us that we should aim for a balanced diet to “fuel your body and your pleasure” rather than fixating on one nutrient. 

“Because of diet culture extremes, so many of us have conditioned ourselves to ignore body cues such as hunger, needing the bathroom, and even desire/arousal."

#2. Follow your intuition over trends

There’s always a new health trend informing our diets in one way or another, but our focus needs to stay on our bodies’ needs rather than what the wellness world tells us we need. 

“It’s easy to get caught up in what influencers or celebrities are doing, especially when it’s packaged in a sexy, aspirational way. Instead, I encourage people to tune into what actually feels good and sustainable for them in their body, whether it’s in the bedroom or the kitchen”, Rafe says. 

“Because of diet culture extremes, so many of us have conditioned ourselves to ignore body cues such as hunger, needing the bathroom, and even desire/arousal. Know that you have a better chance of being an expert in what your body needs than anyone else, so if you’re someone who has learned to shut down body cues, start bringing awareness to and honouring them.”

No matter what meal or exercise plan is recommended as best for you, your body will always let you know when something needs to change.

#3. Learn to listen to your body

“If you’re feeling flat, disconnected, or overly stressed, no amount of protein will fix that”, the expert points out. 

No matter what meal or exercise plan is recommended as best for you, your body will always let you know when something needs to change. 

“Pay attention to how you feel after eating, exercising, or trying a new routine. Your body will tell you what it needs if you’re willing to listen”, Rafe adds. “Try something different if you’re noticing that what you’re currently doing isn’t supporting you.”

Of course, a multitude of factors play a part in your sexual wellness, and the sexologist says prioritising connection to yourself and your partner while focusing on building an environment that supports sensuality and desire can do wonders for your sexual wellbeing.

Originally published as How protein affects your sex life