Bedroom Burnout? Science Reveals a Surprising Link Between Dehydration and Erectile Dysfunction
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Dehydration and a lack of minerals could be the reason you’re struggling in the bedroom.
Studies have shown a link between poor hydration, mineral deficiencies, and sexual performance.
Matthew Kelly, founder of the functional routine beverage brand Spacegoods, has highlighted how dehydration and mineral deficiencies impact men’s sexual performance, and how men can improve it.
Almost three in five British men will experience erectile dysfunction (ED), and while medical causes are common, fatigue, dehydration, and mineral deficiencies can also play a vital role – though these often go unnoticed.
Vitamins and minerals such as zinc, magnesium, and B6 play a role in men’s sexual health. Whether essential for testosterone production or libido, a deficiency could explain why you may not be feeling as aroused or are experiencing ED.
Here’s how these key minerals and vitamins are important for sexual health.
Hydration
Water is essential for daily consumption, playing a crucial role in nearly every bodily function. When it comes to male sexual performance, dehydration can hinder blood flow, which is critical for achieving and maintaining an erection.
A 2023 study confirmed that when the body is dehydrated, blood volume can decrease. This ultimately reduces blood flow to the penis and can result in temporary ED.
Beyond the physical effects, dehydration can also impact sexual desire and arousal. It may cause headaches, fatigue, inconsistent energy levels, and irritability, all of which can make it more difficult to become aroused.
While water is not a cure for ED or a mood booster, it does play a vital role in sexual performance. It should be consumed regularly and consistently, not just for sexual health, but for all other bodily functions – including sperm production.
Zinc
Zinc plays a crucial role in male sexual performance, acting as one of the most important minerals for testosterone production, sperm health, and libido regulation. This is why it’s commonly found in supplements and vitamins targeted towards men.
Testosterone is the primary male sex hormone, responsible for libido and sexual function, as well as muscle mass and energy levels.
A deficiency in zinc has been shown to cause a drop in testosterone levels, which can result in:
- Decreased libido – leading to a slower or even absent sexual response
- Sperm issues – such as low testosterone, which can reduce sperm count or affect sperm quality, impacting fertility. It can also reduce ejaculate volume.
Magnesium
Magnesium is typically known for its role in energy production, sleep regulation, and muscle and nerve function. However, it is often overlooked in discussions about men’s sexual health.
Like zinc, magnesium supports the regulation and production of testosterone. A deficiency can produce effects similar to those seen with low zinc levels, with the added complication of its influence on cortisol.
Low magnesium levels have been linked to elevated cortisol, as magnesium helps modulate this stress hormone. High cortisol levels can suppress testosterone release, lowering sex drive and restricting the blood flow necessary for erections.
In terms of blood circulation, magnesium also plays a vital role. It supports the relaxation of blood vessels, promoting healthy blood flow, a key factor in maintaining strong and firm erections.
Vitamin B6
B vitamins are essential for overall health, playing a vital role in energy production, nerve function, and brain health. However, their role in sexual function is often overlooked.
Sexual performance is not purely physical; it also relies heavily on arousal and emotional connection, and this is where vitamin B6 comes in.
Vitamin B6 contributes to the production of two key hormones:
- Dopamine – which is associated with pleasure and sexual desire.
- Serotonin – responsible for mood regulation and overall well-being.
A deficiency in B6 will ultimately cause imbalances in serotonin and dopamine. Not only are these hormones linked to sexual desire and arousal, they are associated to conditions such as depression and anxiety, both of which can significantly affect sexual performance.
Furthermore, B6 has also been proven to decrease risk of ED. A study revealed how the consumption of B6, as well as other B vitamins, was associated with decreased risks of ED amongst young health men.
How to improve hydration and mineral levels
Increasing hydration and water intake
It is vital to ensure you are drinking enough water daily. The NHS recommends between six and eight cups of water per day.
One of the best ways to achieve this is to keep a reusable water bottle with you, as it can serve as a reminder to drink. You can also schedule your hydration by setting key times to drink water. For example, start your day with a glass of water in the morning.
It is important to remember that improving your hydration goes beyond just drinking water. Electrolytes are also essential, as they help regulate fluid balance and energy levels.
Electrolyte powders are a convenient way to stay hydrated quickly, and they are safe to consume daily.
You can also eat hydrating foods that naturally provide vitamins and minerals. Cucumber, watermelon, oranges, and strawberries all contain over 90% water. This contributes to your overall fluid intake.
Limit diuretics, which are substances that cause you to lose water, such as alcohol and caffeine. There is no need to cut them out entirely, but it is important to balance them out.
Consuming zinc- and magnesium-rich foods
The best natural way to increase zinc and magnesium intake is by consuming foods rich in these minerals.
Sources of zinc include:
- Beef
- Chicken thighs or drumsticks
- Cheddar cheese
- Shellfish
- Egg yolk
- Tofu
- Quinoa
- Lentils
- Mushrooms
Sources of magnesium include:
- Dark leafy greens
- Nuts (almonds, cashews, and Brazil nuts)
- Avocados
- Legumes
- Tempeh
- Plain yoghurt
You can further enhance the absorption of zinc and magnesium when they are combined with vitamin C-rich foods.
Electrolytes are also a good source of zinc and magnesium. Be sure to check the nutritional information of electrolyte products to ensure they include these minerals.
Supplements
Supplements of zinc, magnesium, and vitamin B6 can also be taken, though they should not be your only source of these minerals and vitamins. Ensure you maintain a balanced diet alongside any supplements you use, and consult your doctor if you are unsure about your needs or dosage.
Daily recommendations intakes for these minerals are as follows:
| Nutrient | Daily Intake |
|---|---|
| Zinc | 9.5mg |
| Magnesium | 300mg |
| Vitamin B6 | 1.4mg |
