All about the benefits of dates sexually and for men overall

A sweet, edible fruit that looks (and tastes) somewhat like a gigantic raisin, dates are packed with essential nutrients that can improve overall health—a fact that might lead you to wonder whether dates also have benefits sexually. 

While some studies suggest the tropical fruit may help boost libido (sex drive) and erectile function, there’s not a lot of research on dates’ sexual benefits to really draw definitive conclusions (and, you know, to compel you to start snacking on the shriveled gems before heading into the bedroom). However, there is some solid science to support the role of dates in other aspects of health, like disease prevention, which may indirectly deliver a boost in the bedroom. 

Let’s take a closer look and learn more about all the sweet benefits of dates for men.

Have better sex with Ro

Best seller

Sparks

Works in 15 minutes*, lasts for 36 hours

Get started

Learn more

Important safety information

New

Daily Rise Gummies

Works continuously, no planning required

Get started

Learn more

Important safety information

Generic of Viagra®

Up to 95% cheaper than branded

Get started

Learn more

Important safety information

Viagra®

Ready in 60 minutes, lasts for 6 hours

Get started

Learn more

Important safety information

Generic of Cialis®

Affordable alternative to branded

Get started

Learn more

Important safety information

Cialis®

Daily and as-needed options available

Get started

Learn more

Important safety information

Unfortunately, there’s not nearly enough research on the sexual health benefits of dates to start recommending them as a treatment for erectile dysfunction (ED). However, some preliminary studies show promise in their potential to support libido, reproductive health, and sexual function. Here’s what we know so far when it comes to the benefits of dates sexually.

May improve erectile function

Research on dates for ED is limited, but one small study found that supplementing with date palm pollen daily improved symptoms of sexual dysfunction in men who’ve had a coronary artery bypass graft, a surgery to restore blood flow to the heart. Dates and other heart-healthy foods, such as avocado, may be beneficial in these cases, as ED, premature ejaculation, and lower libido often co-occur with cardiovascular health issues. Since heart disease is a common cause of ED, incorporating foods that support your ticker’s health and function—think: dates—into your diet may help reduce the risk of both conditions and potentially address them if you already have them. Keep in mind that if you have issues with your heart health, make sure your healthcare provider clears you for sexual activity, as for some people, it can be an additional strain on the heart.

Dates are also a great source of antioxidants, disease-fighting powerhouses that can help keep all systems functioning smoothly, including down there. Here’s the deal: When free radicals (i.e. unstable molecules) accumulate in the body, they can lead to oxidative stress, which is linked to inflammation and various health issues, including ED. Antioxidants, however, are known to reduce oxidative stress, thereby potentially protecting against or even reversing the aforementioned damage. While date-specific research for ED is lacking, generally eating antioxidant-rich foods that reduce oxidative stress—like dates—has been found to prevent the development of ED.

May enhance sex drive

More research is needed, but there is some evidence that suggests dates might be helpful for, err, date night. Translation: Dates may help amp up your sex drive. In a small 2019 study involving infertile couples, taking date palm supplements daily for one month was found to have positive effects on sexual function—specifically, increased libido and sexual satisfaction—in both sexes. Research suggests that certain organic compounds present in dates—e.g. alkaloids, flavonoids, and saponins—can increase dopamine through different pathways. Dopamine, aka the “happy” hormone, has a direct role in many areas of sexual function, including sexual appetite, performance, and achieving orgasm. That being said, more research is needed to truly determine dates’ ability to boost libido in humans.

May help with infertility

Along with increasing sexual desire, dates have been used as a fertility treatment since ancient times. If you’re experiencing infertility, eating dates isn’t going to magically solve the problem—but it may help. Human studies are limited, but numerous animal studies indicate that dates can be beneficial for fertility in both males and females. In males, supplementing with dates or date extracts may improve testosterone levels (a hormone important for both sexual and reproductive function) as well as sperm quality and count. The exact mechanism behind this isn’t known, but researchers suggest that the saponins in date palm pollen can stimulate cells in the testicles to produce more testosterone, which is critical for sperm production, erectile function, and sex drive.

May boost blood flow

Again, more human studies are needed, but emerging research supports dates as being beneficial for blood vessel health. As you may know, adequate blood flow is essential for getting and maintaining an erection; in fact, vascular problems are the most common cause of ED. Increasing dietary intake of antioxidant agents such as flavonoids, which dates are ripe with, has been shown to improve blood vessel function and, therefore, may also benefit your boners. 

Though the sexual health aspect of date consumption is murky, the evidence is a lot clearer on the benefits of dates for men and their overall health. 

Support heart health 

Like other fruits, dates are high in antioxidants, which keep cells healthy and protect against many diseases, including heart disease. Dates contain a number of nutrients, such as folate, magnesium, potassium, and vitamin C, that have been shown to have protective benefits specifically for blood pressure and heart health. They’re also a good source of fiber, which can help prevent cardiovascular issues by reducing inflammation and keeping cholesterol and blood pressure levels in a healthy range. Remember to always eat dates in moderation given their high sugar content.

May help manage diabetes 

Again, thanks to the polyphenols and other antioxidants found in dates, they may be a good dietary option when eaten in moderation for diabetes management. For example, studies have shown that the flavonoids in dates can encourage the production of beta cells (insulin-producing cells) in the pancreas. This, in turn, can enhance the body’s ability to regulate blood sugar levels, potentially improving glycemic control for people with diabetes. Dates may also help lower fasting blood sugar levels and improve diabetes-related complications (ED is a common complication of diabetes). Though dates are high in natural sugars, they have a low glycemic index, meaning they cause gradual rises in blood sugar rather than spikes, making it a healthy food choice for people with diabetes. That said, they should be eaten in small amounts due to the high sugar content. It’s also important to note that not all of these studies looked at whole dates; some evaluated the benefits of date-related compounds, such as date vinegar.

Improve gut health

As a good source of fiber, dates can also benefit digestive health. Fiber aids in satiating appetite (increasing feelings of fullness) and promoting healthy movement in the GI system; this may have the added benefit of helping with weight loss, constipation, and preventing inflammation in the digestive tract. The antioxidants in dates have also been shown to increase beneficial gut bacteria and improve colon health, though more research is needed.

Date allergies are uncommon, with the most cited issues being skin sensitivities to date palm pollen (which, good news, is not present in the fruit itself). That said, signs of an allergic reaction after consuming dates that may require medical treatment include swelling, trouble breathing, stomach pain, and nausea or vomiting. If you experience any of these symptoms, seek immediate medical attention. 

While dates generally promote healthy digestion, people with irritable bowel syndrome, diarrhea, or other gastrointestinal issues may want to avoid or limit date intake as they may be difficult to digest. Keep in mind that since dates are often dried and, therefore, more concentrated. This means they are high in calories and natural sugar and should be consumed in moderation.  

There are hundreds of varieties of date fruits, all with different nutrient profiles. But to give you a rough idea, here’s the nutritional information of 100 grams (roughly four dates) of Medjool dates, according to the US Department of Agriculture (USDA):

• Calories: 277 

• Carbs: 75 grams

• Protein: 1.81 grams

• Fat: 0.15 grams

• Fiber: 6.7 grams

• Total sugars: 66.5 grams

• Calcium: 64 mg

• Magnesium: 54 mg

• Phosphorus: 62 mg

• Potassium: 696 mg

• Folate: 15 µg

• Vitamin B6: 0.25 mg

There are many ways to consume dates: whole (mind the seed!), sliced and tossed with a salad, and blended in smoothies. If you’re looking for a healthier sweetener for baked goods, dates can be a great option. While some nutrients (like B vitamins) are lost during the baking process, other nutrients like minerals and fiber typically do not degrade even when baked. 

Both fresh and dried dates are healthy, though fresh dates contain more water and are less nutrient-dense than dried dates. Generally, dried dates are more common than fresh ones (although many grocery stores and local markets offer fresh dates) as dried dates have a longer shelf life and are easier to store. Keep in mind that while dried dates can still be part of a nutritious, balanced diet, they do have a higher sugar content and should be eaten in moderation. There’s no golden rule on how many dates a day to eat, but studies suggest 3-4 fruits per day may yield health benefits.

Dates are a highly nutritious fruit that offer numerous health benefits. To name a few, dates are high in antioxidants including carotenoids, flavonoids, and phenolic compounds—all organic compounds found in plants that can help prevent disease and support overall health and wellbeing. 

• Dates are often consumed dried, which makes them extremely nutrient-dense due to the lack of moisture. They are a great source of fiber, B vitamins, potassium, and magnesium and low in sodium, but should be consumed in moderation (like so many things in life). 

• Dates have been used as an aphrodisiac for centuries, and some research suggests that eating the fruit could be beneficial for bedroom activities, specifically by improving sex drive, erectile function, and even fertility. That said, larger studies on humans are needed.

• Dates have been shown to help lower blood pressure, manage blood sugar, and protect against cardiovascular disease. While there’s not much research on dates for ED, what’s healthy for your heart is generally good for your erections.

A healthy diet rich in antioxidants may help prevent ED (and is good for overall health). Along with dates, other foods that may benefit erectile function include berries, leafy greens, peppers, nuts, and tomatoes. However, if you’re experiencing symptoms of ED, dietary changes alone can help but might not be enough. Your best bet is to speak with a healthcare provider who can set up an appropriate treatment plan, which may include prescription medications approved by the US Food and Drug Administration, such as Viagra (sildenafil) and Cialis (tadalafil).

---

How we reviewed this article

Every article on Health Guide goes through rigorous fact-checking by our team of medical reviewers. Our reviewers are trained medical professionals who ensure each article contains the most up-to-date information, and that medical details have been correctly interpreted by the writer.

Editorial Guidelines | Medical Review Process

Current version

February 19, 2025

Written by

Anna Brooks

Fact checked by

Peter Schlegel, MD, FACS and Raagini Yedidi, MD

---

About the medical reviewers

Peter Schlegel, MD, FACS

Peter Schlegel, MD, FACS, is a Ro Advisor, board-certified urologist, and internationally acclaimed expert in the treatment of male fertility. For nearly 20 years, Dr. Schlegel served as the chair of Urology at New York Presbyterian/Weill Cornell. He now focuses on providing the best patient care possible for urologic conditions through his private practice.

Raagini Yedidi, MD

Raagini Yedidi, MD, is an internal medicine resident and medical reviewer for Ro.