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Erectile dysfunction is a condition in which you have trouble getting or keeping an erection firm enough for satisfying sex. Erectile dysfunction affects as many as 30 million men in the United States.
Premature ejaculation (PE) is a sexual dysfunction characterized by a short ejaculatory latency, a perceived lack of control about the timing of ejaculation, and distress and interpersonal difficulty related to ejaculating too quickly.
Low testosterone or testosterone deficiency, also known as hypogonadism, is a condition in which patients develop symptoms such as low sex drive, erectile dysfunction (ED), and fatigue because the body doesn’t produce enough testosterone.
Though many men don’t like to talk about it, ejaculation problems are very common. Some of the most common issues include premature, delayed, or retrograde ejaculation.
When you think of male sexual dysfunction, concerns like erectile dysfunction (ED) or premature ejaculation (PE) probably come to mind first. But there’s another sex-related issue that’s more common in men than you might expect: difficulty orgasming.
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Looking to enhance your sex life or manage erectile dysfunction (ED)? We’re here to tell you more about kiwi benefits, sexually speaking.
Kiwi fruit isn’t just tasty — it’s an excellent source of dietary fiber and contains high vitamin C levels. Some evidence also suggests including kiwi as part of a healthy lifestyle might help reduce cholesterol and limit your body’s production of free radicals — both benefits that could support healthy erectile function.
Sounds too good to be true?
We dig into the research on kiwi fruit for sexual health below, outlining the research-backed health benefits of kiwi, including whether it can actually improve your sex life.
Many folks think of New Zealand when they think of the small green-fleshed kiwifruit (AKA Actinidia deliciosa). But guess what? This little nutritional powerhouse originally came from mainland China. That’s why it’s also sometimes called the Chinese gooseberry.
So, how did it end up in New Zealand? About 120 years ago, a New Zealand school administrator brought back some tiny black seeds from China. And the rest is history!
According to the U.S. Department of Agriculture (USDA), kiwifruit is packed with vitamins and minerals. Here’s what you get when you bite into one:
Calcium
Folate
Magnesium
Potassium
Selenium
Vitamin B-6
Vitamin C
Vitamin E
Vitamin K
Zinc
Plus, dietary fiber, protein, amino acids, and water — all essential parts of a healthy diet.
This little green fruit packs a punch, helping with everything from blood pressure to eyesight. It may also help support gut health, immune function, digestive health, and more.
Okay, so what does kiwi have to do with sexual health? We break down the sexual benefits of kiwi below.
1. Improved Fertility and Sperm Motility
Researchers haven’t quite completely unlocked the link between fertility and diet just yet. But we do know that there’s a relationship between oxidative stress and poor semen quality and volume.
Antioxidants can help mitigate the effects of oxidative stress by helping to balance out free radicals in the body. Because kiwi antioxidant-rich, there’s some reason to believe it could help with fertility. But there aren’t any studies examining the direct effects of kiwi on male or female fertility.
Kiwi is also high in zinc, which may play a role in improving sperm viability, according to a 2018 review.
2. Improved Blood Pressure and Lower Sodium Levels
Another potential sexual benefit of kiwi? It could help combat high blood pressure thanks to its high potassium content. Healthy blood pressure is key for reducing your risk of heart disease, which may increase your chances of developing ED.
According to the American Heart Association (AHA), potassium may help you process sodium more effectively, relaxing blood vessels and lowering blood pressure.
3. Better Sleep Quality
Kiwifruit might help regulate serotonin levels, leading to better overall sleep. Why is that good news for your sex life?
Research shows a link between poor sleep and erectile dysfunction, so achieving better sleep could help you manage ED symptoms.
In a 2011 study, 24 participants ate two kiwifruits one hour before bedtime for four weeks. They experienced:
Over thirty-percent faster sleep onset
More than ten percent increase in total sleep time
Improved sleep efficiency (meaning they managed to fall asleep faster than before)
Now, it’s important to note that the study was small, but the findings are promising.
4. Improved Digestive Health
Kiwi also contains actinidin, an enzyme found in other fruits like papaya, mango, and pineapple.
A recent study suggests that actinidin may help improve digestive health by:
Regulating bowel movements
Reducing constipation
Digesting protein more effectively
5. Better Immune System Health and Performance
We all know that a weak immune system can cause health problems. But did you know that a strong immune system may help prevent sexual dysfunction? After all, being sick is sure to make intimacy less appealing.
And evidence suggests the antioxidants in kiwi can help support healthy immune function.
6. Limiting Tadalafil Side Effects
What you eat can sometimes impact how your medications work. Take grapefruit, for example. It can increase concentrations of common ED drugs like sildenafil and tadalafil in your bloodstream, which can be risky.
On the flip side kiwi might actually play nice with tadalafil. Researchers of a 2019 study found that rats given kiwi extract had fewer rates of retinal damage, a rare but serious side effect of tadalafil.
There aren’t any human studies investigating the relationship between kiwi and tadalafil. If you’re concerned about vision issues from ED meds, you should talk to your doctor. But there’s probably no harm in adding kiwi to your snacking routine.
7. Improved Eye Health
Kiwi is a good source of lutein and zeaxanthin, powerful carotenoids that play a hand in protecting your vision.
Think of carotenoids as natural sunglasses for your eyes, shielding them from harmful sun damage. While this might not seem like it has to do with sexual health, think again. Vision is crucial for visual stimulation, a key factor in male arousal.
Kiwi is packed with heart-healthy nutritional value and might help support healthy sexual function.
But before you start eating kiwi by the truckful, here are a few things to keep in mind:
Kiwi allergy. Some signs you’re allergic to this exotic fruit include swelling of the mouth, lips, or throat and hives.
Latex-fruit syndrome. If you have an allergy to latex, you may be more likely to experience an allergic reaction when consuming certain fruits and vegetables, including kiwi.
Acute Pancreatitis. Rarely, kiwi allergies can trigger acute pancreatitis, potentially causing bleeding in the upper digestive tract.
We’re all for balanced diets and healthy lifestyles, but when it comes to treating sexual dysfunction, fruits, veggies, and supplements often fall short.
If you’re experiencing symptoms of erectile dysfunction, a healthcare professional might first recommend lifestyle changes. Better sleep, regular exercise, and stress reduction can all help.
Adding nutrient-packed kiwifruit to your diet can support a healthy lifestyle, which might improve your sex life. But remember, while the fruit aisle offers some health benefits, it’s just a small piece of the wellness puzzle.
Here’s what to remember about kiwi’s sexual health benefits:
It might boost your digestive health. Evidence also suggests the nutrients in kiwi can support a healthy immune system. Healthy gut and immune function are key to helping you feel your best inside and outside the bedroom.
It’s not a magic cure. Including kiwi as part of a healthy diet might help lower your risk of high blood pressure, heart attack, and high cholesterol, but it can’t treat health issues.
Kiwi isn’t a replacement for a healthcare visit. If you’re having problems in the bedroom, your first step should be to talk with your healthcare provider.
A medical professional can pinpoint the root cause of your ED symptoms, provide guidance on how to adjust your lifestyle for optimal sexual health, and outline your ED treatment options.
Abdel-Aal el-SM, et al. (2013). Dietary sources of lutein and zeaxanthin carotenoids and their role in eye health. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705341/
Ahmadi S, et al. (2016). Antioxidant supplements and semen parameters: An evidence based review. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5203687/
A primer on potassium. (n.d.). https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/potassium
Cialis (tadalafil) tablets, for oral use. (2003). https://www.accessdata.fda.gov/drugsatfda_docs/label/2018/021368s030lbl.pdf
Fallah A, et al. (2018). Zinc is an essential element for male fertility: A review of zn roles in men's health, germination, sperm quality, and fertilization. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6010824/
Gastaminza G, et al. (1998). Acute pancreatitis caused by allergy to kiwi fruit. https://pubmed.ncbi.nlm.nih.gov/9860247/
Hamann S, et al. (2004). Men and women differ in amygdala response to visual sexual stimuli. https://www.nature.com/articles/nn1208
Kaur L, et al. (2022). Actinidin in green and sungold kiwifruit improves digestion of alternative proteins—an in vitro investigation. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9497782/
Lin HH, et al. (2011). Effect of kiwifruit consumption on sleep quality in adults with sleep problems. https://pubmed.ncbi.nlm.nih.gov/21669584/
Richardson DP, et al. (2018). The nutritional and health attributes of kiwifruit: A review. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6267416/
Symptoms & causes of erectile dysfunction. (n.d.). https://www.niddk.nih.gov/health-information/urologic-diseases/erectile-dysfunction/symptoms-causes
Wagner S & Breiteneder H. (2002). The latex-fruit syndrome. https://pubmed.ncbi.nlm.nih.gov/12440950/
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Erectile Dysfunction
Premature Ejaculation
Low Testosterone
Retrograde Ejaculation
Pelvic Floor Dysfunction
Anorgasmia