Eating this Every Day Gives you Stronger Erections and Supercharged Sperm?!

Nuts and Male Reproductive and Sexual Health

Dr. Rena Malik discusses research suggesting that regular nut consumption may support sperm quality and some aspects of sexual function. The findings are promising but limited: studies were small and mostly involved healthy young men.

Key findings

A 2024 systematic review and meta-analysis examined four studies involving 875 people of reproductive age. In two randomized trials involving men, daily nut consumption was associated with improvements in:

• Sperm motility: 51%
• Sperm morphology: 54%
• Sperm vitality: 61%

The trials used daily portions of either 75 grams of walnuts or 60 grams of mixed nuts—walnuts, almonds, and hazelnuts—for about 12–14 weeks. Two observational studies, which used smaller servings, did not find a significant link.

Nuts contain healthy fats, antioxidants, vitamins, minerals, and arginine. Malik explains that these nutrients may support sperm health and blood-vessel function. Arginine is used to make nitric oxide, which helps blood vessels relax and supports blood flow into the penis.

Other studies reported:

• Erectile function: A small study of 17 men found improved erectile function and penile blood flow after participants ate 100 grams of pistachios daily for three weeks.
• Sexual function: In a study of 83 men, those who ate 60 grams of mixed nuts daily for 14 weeks showed improvements in orgasmic function and sexual desire compared with a group that avoided nuts.

Practical perspective

Malik suggests that adding a handful of nuts to a daily routine may offer a dietary boost, but it is not a guaranteed treatment. The findings may not apply to everyone, particularly people with other health conditions.

For sexual health overall, she emphasizes the broader foundations of health: diet, exercise, sleep, and stress reduction.

Presenter and sources

• Presenter: Dr. Rena Malik, urologist and pelvic surgeon.
• Sources discussed: A 2024 systematic review and meta-analysis on nut consumption and fertility; randomized trials of walnuts and mixed nuts; a small pistachio study on erectile function; and a mixed-nut study on sexual function.