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The next time you’re sweetening a smoothie, throw in a few dates. You may end up sweetening your sexual performance too. What are dates benefits sexually? We’re glad you asked.
Due to their impact on the vascular system, dates can potentially improve sexual health by lowering the risk of erectile dysfunction (ED), increasing libido, and enhancing fertility.
On top of all that, research shows they’re good for heart health, brain function, digestion, and the immune system.
But how effective are they, really? And should you eat them every day to reap the sexual perks?
Keep reading to learn more about the health benefits of this superfood and what the science says about the purported sexual benefits of dates for men.
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Native to the Middle East, date fruits come from the date palm tree (Phoenix dactylifera). They’ve been used in folk medicine for thousands of years to improve immunity, aid digestion, support fertility, and lower the risk of infectious diseases.
Many of their health benefits have been cited in scientific literature, including:
Improved cardiovascular health. Rich in polyphenols (antioxidant-rich plant compounds) and micronutrients, dates have been shown to support cardiovascular health and potentially lower the risk of heart disease by reducing cholesterol, oxidative stress, and inflammation.
Healthy digestion. Dates are also high in fiber, which can support healthier bowel movements if you struggle with constipation.
Enhanced immunity. Dates may help boost the immune system and protect against infectious diseases by increasing the number of natural killer cells in the body and reducing inflammation.
Increased energy levels. Dates can raise your energy levels, thanks to the high content of vitamins, minerals, and natural sugars.
Improved brain function. Studies show that eating dates may enhance cognitive performance (brain function) and protect against neurodegenerative disorders like dementia and Alzheimer’s disease.
They’re tasty and all, but can dates boost your sex life?
Research shows that eating dates may enhance sexual performance due to the way they impact the vascular system (how blood is carried throughout your body). They can potentially reduce the risk of erectile dysfunction, improve sperm health, and even enhance sex drive.
But how effective are they? Let’s find out.
To understand the positive effects dates have on sexual function, you need to look at how they impact your blood flow.
Eating date fruit is linked to better vascular function. This means better blood flow throughout the body, including to the genitals. The effects may improve your sexual health because healthy blood flow is a critical component of arousal and performance in both men and women.
Dates have potent antioxidant properties to help reduce oxidative stress throughout the body, including within blood vessels. This might protect the endothelium (the inner lining of blood vessels), which is essential for healthy sexual function.
Is there any proof that eating dates can help ED?
According to a 2019 study on 128 infertile couples, it just might. Men who ate dates reported not only better erectile function but also improved orgasmic function and intercourse satisfaction.
In an animal study from 2022, researchers found that dates improved sexual performance partly because they inhibited phosphodiesterase-5 (PDE5) activity. PDE5 is an enzyme found in the smooth muscle cells of blood vessels.
This enzyme breaks down a chemical called cyclic guanosine monophosphate (or cGMP), reducing blood flow. Blocking PDE5 might help improve blood flow to the penis.
ED medications like Viagra® (and generic sildenafil) and Cialis® (tadalafil) also inhibit PDE5. But it would be a stretch to say dates work as well as these drugs.
While it might be worthwhile to add dates to your diet, you probably shouldn’t rely on them as a treatment for ED — at least until more human studies are performed.
You may think of oysters when it comes to aphrodisiacs — but don’t overlook dates.
In that same 2019 study on infertile couples, eating dates improved sexual desire in both men and women. The researchers said this might be because of dates’ ability to increase sex hormones and impact the central nervous system.
And we already mentioned how dates improve blood flow, which is vital for sexual arousal and sexual stamina.
There’s also some evidence that dates may improve fertility by enhancing hormonal function and semen quality.
In a 2021 review, researchers found several studies linking date consumption to increases in testosterone, luteinizing hormone (LH), and follicle-stimulating hormone (FSH), which all play a role in male fertility.
They also found evidence that dates improve sperm quality, with increases seen in sperm count and motility (how well sperm move).
Are there any risks or side effects to eating dates? If you eat them in moderation, probably not. But don’t overdo it.
Though dates are high in fiber and antioxidants, there’s a reason some people eat them for dessert. They also contain lots of natural sugars like glucose and fructose. Eating too many could make your blood sugar spike or lead to unintentional weight gain over time.
But not all sugar is bad. In recipes that call for refined sugar, consider using dates instead. As a natural sweetener, dates have a low glycemic index, meaning they’re less likely to cause a spike in blood sugar levels like the processed sugars found in most baked goods and soft drinks.
Just be sure to opt for fresh dates over dried dates because they have a lower sugar content. You’ll typically find Medjool dates or Deglet Noor varieties at your local grocery store.
Dates are considered a good source of essential nutrients like fiber, vitamins, and minerals. They’re high in antioxidants like flavonoids, carotenoids, and phenolic acid, which help balance free radicals in the body.
Here’s a quick glance at their nutritional profile:
Total calories: 278
Carbohydrates: 18 grams
Fiber: 1.61 grams
Total sugars: 16 grams
Calcium: 15.4 milligrams
Magnesium: 13 milligrams
Manganese: 0.07 milligrams
Potassium: 167 milligrams
Phosphorus: 14.9 milligrams
Vitamin B6: 0.06 milligrams
What’s more, dates contain a whopping 18 of the 20 amino acids found in the human body.
Are there dates and date seeds benefits, sexually speaking? At this point, we don’t have enough evidence to confirm this.
Including dates in your diet as part of a balanced eating plan may boost your sexual health and overall well-being. But you shouldn’t rely on this naturally sweet snack as a treatment for any type of sexual dysfunction.
Here’s what to remember about dates benefits sexually:
Research on the sexual benefits of dates is promising but limited. There’s some evidence that consuming dates may improve sexual health. But much more is needed (especially on humans) before you swap your medication for this natural sweetener. It’s also unclear if date fruits have the same sexual benefits as date seeds — studies vary on what part of the plant they deem most nutritious.
Dates offer many other health benefits. Dates are a highly nutritious superfood that may improve vascular health, immunity, digestion, and energy levels.
Eat them in moderation. Besides being high in fiber, vitamins, and minerals, dates contain a lot of sugar. Eating too many could lead to weight gain or elevated blood sugar. When eaten in moderation, they’re a solid addition to a healthy diet.
Want to learn more about the connection between diet and men’s health? Find out what foods help you get hard, check out these aphrodisiac foods, and discover the best foods for male virility.
Hims & Hers has strict sourcing guidelines to ensure our content is accurate and current. We rely on peer-reviewed studies, academic research institutions, and medical associations. We strive to use primary sources and refrain from using tertiary references. See a mistake? Let us know at [email protected]!
Dr. Kelly Brown is a board certified Urologist and fellowship trained in Andrology. She is an accomplished men’s health expert with a robust background in healthcare innovation, clinical medicine, and academic research. Dr. Brown was previously Medical Director of a male fertility startup where she lead strategy and design of their digital health platform, an innovative education and telehealth model for delivering expert male fertility care.
She completed her undergraduate studies at University of North Carolina at Chapel Hill (go Heels!) with a Bachelor of Science in Radiologic Science and a Minor in Chemistry. She took a position at University of California Los Angeles as a radiologic technologist in the department of Interventional Cardiology, further solidifying her passion for medicine. She also pursued the unique opportunity to lead departmental design and operational development at the Ronald Reagan UCLA Medical Center, sparking her passion for the business of healthcare.
Dr. Brown then went on to obtain her doctorate in medicine from the prestigious Northwestern University - Feinberg School of Medicine and Masters in Business Administration from Northwestern University - Kellogg School of Management, with a concentration in Healthcare Management. During her surgical residency in Urology at University of California San Francisco, she utilized her research year to focus on innovations in telemedicine and then served as chief resident with significant contributions to clinical quality improvement. Dr. Brown then completed her Andrology Fellowship at Medical College of Wisconsin, furthering her expertise in male fertility, microsurgery, and sexual function.
Her dedication to caring for patients with compassion, understanding, as well as a unique ability to make guys instantly comfortable discussing anything from sex to sperm makes her a renowned clinician. In addition, her passion for innovation in healthcare combined with her business acumen makes her a formidable leader in the field of men’s health.
Dr. Brown is an avid adventurer; summiting Mount Kilimanjaro in Tanzania (twice!) and hiking the incredible Torres del Paine Trek in Patagonia, Chile. She deeply appreciates new challenges and diverse cultures on her travels. She lives in Denver with her husband, two children, and beloved Bernese Mountain Dog. You can find Dr. Brown on LinkedIn for more information.
Education & Training
Andrology Fellowship, Medical College of Wisconsin
Urology Residency, University of California San Francisco
M.D. Northwestern University Feinberg School of MedicineB.S. in Radiologic Science, Chemistry Minor, University of North Carolina at Chapel Hill
Published as Kelly Walker
Cowan, B, Walker, K., Rodgers, K., Agyemang, J. (2023). Hormonal Management Improves Semen Analysis Parameters in Men with Abnormal Concentration, Motility, and/or Morphology. Fertility and Sterility, Volume 118, Issue 5, e4. https://www.sciencedirect.com/journal/fertility-and-sterility/vol/120/issue/1/suppl/S
Walker, K., Gogoj, A., Honig, S., Sandlow, J. (2021). What’s New in Male Contraception? AUA Update Series, Volume 40. https://auau.auanet.org/content/update-series-2021-lesson-27-what%E2%80%99s-new-male-contraception
Walker, K., Shindel, A. (2019). AUA Erectile Dysfunction Guideline. AUA Update Series, Volume 38. https://auau.auanet.org/content/course-307
Walker, K., Ramstein, J., & Smith, J. (2019). Regret Regarding Fertility Preservation Decisions Among Male Cancer Patients. The Journal of Urology, 201(Supplement 4), e680-e681. https://www.auajournals.org/doi/10.1097/01.JU.0000556300.18991.8e
Walker, K., & Smith, J. (2019). Feasibility Study of Video Telehealth Clinic Visits in Urology. The Journal of Urology, 201(Supplement 4), e545-e545. https://www.auajournals.org/doi/10.1097/01.JU.0000556071.60611.37