A new review of research suggests that eating a Mediterranean diet—lots of vegetables, fruits, fish, and olive oil—might improve sexual function for both men and women. Scientists looked at multiple studies and found that people who followed this eating pattern more closely reported better sexual satisfaction and fewer sexual problems. The diet may work by improving heart health, reducing inflammation in the body, and helping with metabolism. While the results look promising, researchers say we need bigger and longer studies to be completely sure this diet really helps with sexual health.

The Quick Take

  • What they studied: Whether eating Mediterranean-style foods (vegetables, fruits, fish, olive oil, nuts) affects how well people’s bodies work sexually
  • Who participated: This was a review that looked at many different studies involving adult men and women from around the world. The exact number of people studied varied across the different research papers reviewed
  • Key finding: Most studies showed that people who ate more Mediterranean foods had better sexual function and satisfaction compared to those who didn’t follow this diet pattern as closely
  • What it means for you: If you’re interested in improving sexual health, eating more Mediterranean-style foods might be worth trying. However, this isn’t a guaranteed cure—it’s one part of overall healthy living. Talk to your doctor before making big diet changes, especially if you have sexual concerns or health conditions

The Research Details

This was a narrative review, which means researchers looked through scientific databases to find all the published studies about Mediterranean diet and sexual function. They read through the research papers and summarized what they found. This type of review helps scientists understand what we know about a topic by pulling together information from many different studies.

The researchers searched for studies that looked at adults eating Mediterranean-style diets and measured their sexual function. They included studies with different designs and ways of measuring results, which means the studies weren’t all identical. Some studies tracked people over time, while others compared groups at one point in time.

By reviewing all these studies together, the researchers could see patterns in the results and understand how the Mediterranean diet might affect sexual health for both men and women.

This type of review is useful because it helps us see the big picture. Instead of relying on just one study, we can look at many studies and see if they all point in the same direction. This gives us more confidence that a finding might be real. However, reviews like this can’t prove something definitely works—they can only suggest that more research is needed.

This review looked at studies with different designs and methods, which is both a strength and a weakness. The strength is that it gives us a broad view of the research. The weakness is that when studies are very different from each other, it’s harder to compare results. The researchers were honest about this and said we need bigger, more consistent studies to be sure about the findings. The fact that most studies pointed in the same direction (Mediterranean diet helps sexual function) is a good sign, but it’s not proof yet.

What the Results Show

Most of the studies reviewed showed that people who followed the Mediterranean diet more closely had better sexual function than those who didn’t. For men specifically, eating this way appeared to help with erectile function (the ability to get and keep an erection) and reduced problems with erectile dysfunction. For women, the diet seemed to improve overall sexual satisfaction across different areas, including desire, arousal, and satisfaction.

The improvements appeared to happen because the Mediterranean diet is good for your heart and blood vessels. Better blood flow is important for sexual function in both men and women. The diet also reduces inflammation (swelling and irritation) in the body, which can interfere with sexual health. Additionally, this eating pattern helps people maintain a healthier weight and better blood sugar control, both of which support sexual function.

Beyond the main findings about sexual function, the review noted that the Mediterranean diet provides many other health benefits that indirectly support sexual health. These include better heart health, lower blood pressure, improved cholesterol levels, and better control of blood sugar. All of these factors work together to support sexual function. The review also suggested that the anti-inflammatory effects of the diet—meaning it helps reduce swelling and irritation throughout the body—might be one of the key ways it helps sexual health.

This review builds on earlier research that suggested diet affects sexual function. Previous studies had shown that unhealthy eating patterns were linked to sexual problems, while healthier diets seemed protective. This new review specifically focuses on the Mediterranean diet and confirms that earlier findings. It adds to growing evidence that what we eat really does matter for sexual health, not just for heart health or weight management.

The biggest limitation is that this review looked at studies that were very different from each other. Some studies were small, some were large, and they measured sexual function in different ways. This makes it hard to combine all the results and say for certain how much the diet helps. The review couldn’t prove that the Mediterranean diet actually causes better sexual function—it only shows an association (a connection). It’s possible that people who eat Mediterranean foods also exercise more or have other healthy habits that actually cause the improvement. We need bigger studies where some people follow the diet and others don’t, and researchers track them over time, to prove the diet really works. Also, most studies were done in certain countries, so we don’t know if results would be the same everywhere in the world.

The Bottom Line

Based on this review, eating a Mediterranean-style diet appears to be a reasonable approach to support sexual health. This recommendation has moderate confidence because most studies showed benefits, but we don’t have absolute proof yet. The diet includes plenty of vegetables, fruits, whole grains, fish, olive oil, nuts, and legumes (beans). It’s low in red meat and processed foods. This diet is already recommended by many doctors for heart health, so trying it has multiple benefits. Start by adding more fish, vegetables, and olive oil to your meals and reducing processed foods.

Anyone interested in improving sexual function or overall health might benefit from trying a Mediterranean diet. This is especially true for people with heart disease risk factors, high blood pressure, or high cholesterol, since the diet helps with all of these. Men with erectile dysfunction and women with sexual satisfaction concerns might find this helpful. However, this diet shouldn’t replace medical treatment if you have a diagnosed sexual dysfunction or health condition. Talk to your doctor first, especially if you’re taking medications or have other health issues. This diet is generally safe for most adults, but individual needs vary.

Don’t expect overnight results. The Mediterranean diet works gradually by improving your overall health. Most benefits to heart health and blood flow take several weeks to months to develop. You might start noticing improvements in sexual function after 4-12 weeks of consistently following the diet, but some people may take longer. The longer you stick with it, the better the results tend to be. Think of it as a long-term lifestyle change rather than a quick fix.

Want to Apply This Research?

  • Track daily Mediterranean diet adherence by logging servings of vegetables (aim for 5+), fish meals (2-3 per week), olive oil use, and whole grains. Also track subjective sexual satisfaction on a 1-10 scale weekly to see if patterns emerge over time.
  • Start by replacing one meal per day with a Mediterranean-style option. For example, swap lunch to include a salad with olive oil dressing, vegetables, and fish or beans. Add one new Mediterranean recipe per week. Use the app to find recipes and set reminders to shop for Mediterranean ingredients.
  • Create a weekly check-in where you rate how well you followed the Mediterranean diet (percentage adherence) and track any changes in sexual satisfaction or function. Monitor this over 8-12 weeks to see if improvements develop. Also track related health markers like energy levels, mood, and overall wellness, since these often improve together with sexual function.

This review summarizes research findings but is not medical advice. Sexual dysfunction can have many causes—physical, psychological, and relational—and may require professional evaluation. If you experience persistent sexual problems, consult a healthcare provider before making dietary changes. The Mediterranean diet is generally healthy but may not be appropriate for everyone; discuss any major diet changes with your doctor, especially if you take medications, have allergies, or have existing health conditions. This information is for educational purposes and should not replace professional medical guidance.