10 Benefits of Yogurt, Sexually Speaking

Yogurt contains many nutrients that can potentially benefit your overall health and sexual health. The benefits of yogurt, sexually speaking, largely come from its high density of micronutrients and healthy bacteria called probiotics.

What do micronutrients, like calcium and vitamin B12, and probiotics have to do with men’s sexual health?

Balanced nutrition, including regular yogurt consumption, can help improve your energy levels and blood circulation and promote a healthy gut microbiome — all of which can indirectly contribute to a better sex life through better overall health.

Below, we dig into the science behind the sexual health benefits of yogurt for males sexually.

Yogurt is packed with probiotics, “good bacteria” that support your gut health and microbiome.

The seven primary types of probiotics you’ll find in probiotic products can include:

• Lactobacillus

• Bifidobacterium

• Saccharomyces

• Streptococcus

• Enterococcus

• Escherichia

• Bacillus

A healthy gut microbiome is key to your overall health and can influence several bodily functions that may be linked to better sexual health. Yogurt is a good — and tasty — way to get these probiotics.

An unbalanced microbiome can lead to increased inflammation in your gut and body. Inflammation happens when your immune system is triggered to defend the body against infection. The bacteria in your gut play a key role in regulating this process.

High inflammation can contribute to erectile dysfunction (ED) and other sexual health issues. It can also cause:

• Fatigue

• Decreased sex drive

• Low mood

• Bloating and other digestive problems

The typical American diet is high in foods that can promote inflammation such as:

• Unsaturated fats

• Ultra-processed foods

• Added sugars

Probiotics can help counteract the effects of inflammation by triggering anti-inflammatory pathways.

What Products Contain Probiotics?

In addition to yogurt and probiotic supplements, the following foods are also a good source of probiotics:

• Kimchi

• Kefir

• Sauerkraut

• Pickles

• Raw unfiltered apple cider vinegar

• Miso

• Kombucha

Low testosterone can impact your sexual health and overall health.

Men with low testosterone might experience:

• Erectile dysfunction

• Fewer morning erections

• Low libido

• Fatigue

• Irritability

• Loss of muscle mass

Research in men with infertility shows that low levels of vitamin B12 in the blood are linked to low testosterone. Non-fat plain Greek yogurt contains roughly 0.7 micrograms (mcg) of vitamin B12 per 100 grams (g) serving, about 29 percent of the daily recommended amount for adults.

Vitamin B12 is important for many bodily functions, including maintaining the nervous system. It also helps support:

• Blood cell formation

• Bone health

• A balanced mood

• Brain and nerve health

• Libido

• Hormone production, including testosterone

You can get vitamin B12 by eating animal products like dairy and meat and fortified products like some cereals and grains. People who don’t consume many animal products may be at higher risk of vitamin B12 deficiency.

Estimates suggest vitamin B12 deficiency affects about 12.5 percent of people in the United States.

Not getting enough protein can lower male fertility and impact semen production.

Yogurt, especially Greek yogurt, can be a good source of protein. A 100 g serving of Greek yogurt contains about 10.3 g of protein.

Some research suggests that extremely high-protein diets might reduce testosterone levels. However, these protein amounts are much higher than what even most athletes eat in a day. And you can only reach the levels mentioned using protein supplements.

When you’re not feeling your best, it’s tough to be at your peak sexually. Yogurt may help support your immune system thanks to its high probiotic content.

Probiotics in yogurt may offer a few immune supporting benefits, including:

• Improving your gut health

• Supporting immune system cells in your gut and other tissues

Research suggests a link between higher amounts of yogurt consumption and lower levels of inflammation. Ultimately, though, more research is needed to understand how yogurt might support immune function.

Many of the essential vitamins and minerals found in yogurt such as vitamin D may also support a healthy immune system.

Yogurt is a rich source of calcium, a vital nutrient for strong bones. But calcium does more than support your skeleton:

• It helps your nerves carry electrical signals

• It aids in hormone release

• It keeps your blood moving smoothly through your blood vessels

Good blood circulation is key for erectile health. A balanced, calcium-rich diet supports optimal blood flow, which can indirectly enhance sexual performance by promoting stronger, longer-lasting erections.

In a 2024 study published in PLOS One, researchers found a link between a higher intake of calcium, phosphorus, and potassium and lower rates of ED.

Did you know that adequate blood levels of vitamin D may improve libido and improve erectile function? Vitamin D can also improve calcium absorption.

Not having enough vitamin D is linked to:

• Fatigue

• Mood swings

• Lower testosterone levels

Many types of yogurt don’t naturally contain vitamin D, but some products are fortified with vitamin D — just make sure to check the label.

A 100 g serving of low-fat plain Greek yogurt contains roughly 10.7 milligrams (mg) of magnesium, which is about 3 percent of the recommended daily amount for adult males.

Magnesium is essential for regulating:

• Muscle function

• Nerve function

• Blood sugar levels

• Blood pressure

• Protein synthesis

Low magnesium levels can impair blood vessel and nerve function, which can contribute to sexual problems like erectile dysfunction.

Obesity often impacts sexual health and can lead to a higher risk of erectile dysfunction. The link may be partly due to the increased likelihood of other health issues in men with obesity, including:

• High blood pressure

• High cholesterol

• Diabetes

Adding yogurt to your diet may help with weight management, potentially increasing your sexual confidence and overall health.

To maximize the potential weight loss benefits of yogurt, it’s best to look for products that don't contain added sugar.

All yogurt contains some sugar, but the naturally occurring sugar is mostly in the form of lactose, which is a complex sugar molecule made up of galactose and glucose.

Your body has to break apart lactose molecules before it can use them for energy, so it doesn’t usually cause as large of a spike in your blood sugar levels as processed sugar.

Greek yogurt might be a particularly good choice if you’re trying to lose weight and gain muscle since it’s high in protein, which can help with appetite control. Full-fat yogurt also contains healthy fats that promote satiety and reduce cravings for less healthy foods.

In a 2019 study, researchers found that untrained college-aged men who ate Greek yogurt after their workouts for 12 weeks had better muscle gain and fat loss compared to those who consumed a placebo pudding with no protein.

If your heart can’t pump blood efficiently, achieving and maintaining an erection can be difficult.

Research in people with high blood pressure suggests that dairy products like yogurt may lower blood pressure. High blood pressure can damage the small blood vessels in your penis over time, making erections harder to achieve and sustain.

And a 2021 study using data from Maine and New York State found that people with high blood pressure who ate yogurt had lower blood pressure compared to those who didn’t.

But people without high blood pressure didn’t seem to get any benefit.

Yogurt can be a great addition to a healthy, balanced diet. But they’re not all created equal. Here’s how to choose the right product for maximum benefits:

• Active cultures: Look for a “live and active cultures” seal on the label to ensure you’re getting at least 100 million active cultures per serving.

• Flavor: Most flavored yogurts contain high amounts of added sugar. Opt for plain yogurt when you can.

• Vitamin D: Want a vitamin D boost? Not all yogurts have added vitamin D. Check the label if this is important to you.

• Lactose intolerance: Good news for the lactose-intolerant. You now have many lactose-free yogurt options.

• Protein content: Thicker products like Greek Yogurt or Skyr generally have higher protein contents than runnier varieties.

Incorporating yogurt into your dietary routine can potentially support your overall and sexual health.

Let’s recap what we know about yogurt benefits for men, sexually speaking.

• Probiotics in yogurt can promote gut health. Why does that matter for sex? Better digestive health means better overall health — and beyond that, fewer bouts of indigestion that can mess with intimate moments.

• Nutrients in yogurt can support immune function, muscle, and heart health. Feeling healthy and strong probably means you’re more likely to feel energized in the bedroom. Plus, a healthy cardiovascular system is key for healthy penile function.

• Eating yogurt as part of a healthy diet might help balance testosterone levels. Testosterone is the main male sex hormone, so you need it for a healthy erection and sex drive.

Not all yogurts contain the same ingredients. A quick peek at the label should give you all the information you need to make an informed buying decision.

And remember, yogurt is a magic food. Incorporate it as part of a balanced diet and healthy lifestyle for best results.

Looking for more guidance on how to improve your sexual health? Read our blog Tips to Improve Sexual Performance for Men.

And if you’re dealing with sexual health issues like erectile dysfunction (ED) or premature ejaculation (PE) we can help connect you with a healthcare provider to go over your treatment options. Get started today!