Mosquitoes can be one of the most annoying and potentially dangerous insects during the warmer months. Their bites can cause irritation and itching, and in some cases they may transmit diseases like malaria, yellow fever, dengue fever, and the Zika virus. While insect repellents like DEET are effective, many people prefer more natural options to avoid getting bitten. The good news is that there are certain foods that can make you less appealing to mosquitoes if added to your diet.
Why are some people more attractive to mosquitoes?
Mosquitoes are attracted to certain chemicals, carbon dioxide, warmth, and sweat emitted by the human body. However, some individuals seem to be bitten more than others. This is often caused by genetic factors that make them produce more of the substances that appeal to mosquitoes, such as:
- Lactic acid – found in sweat
- Uric acid – a component of sweat and urine
- Octenol – found in breath and perspiration
- Cholesterol – present on skin
Higher body temperatures, increased carbon dioxide production, and greater activity also make people more vulnerable to mosquito bites. Pregnant women are often targeted as well since they produce more of these attraction chemicals.
What vitamins & minerals may help?
Certain vitamins and minerals have been associated with reducing mosquito appeal. Getting enough of these nutrients may help decrease bites:
- Vitamin B1 – Thiamin helps regulate sweat production. Deficiencies can lead to increased mosquito attraction.
- Vitamin B3 – Niacin dilates capillaries which may make skin less appealing.
- Vitamin B12 – Prevents excess fatty acid buildup that can be emitted through skin.
- Vitamin C – Lowers histamine levels and inflammation from bites.
- Vitamin E – Thins fatty skin secretions and reduces appeal.
- Magnesium – Regulates sweat which contains attractive acids and salts.
- Iron – Limits lactic acid production in sweat.
- Zinc – Reduces fatty acids and CO2 emission through skin.
Getting sufficient amounts of these micronutrients through diet or supplements may help minimize attractants and mosquito interaction.
What foods are high in mosquito-repelling vitamins & minerals?
Here are some of the top foods sources to increase intake of the mosquito-repelling nutrients listed above:
Vitamin B1 – Thiamin
- Peas
- Sunflower seeds
- Spinach
- Beans
- Asparagus
- Brussels sprouts
Vitamin B3 – Niacin
- Meat
- Poultry
- Fish
- Peanuts
- Avocado
- Mushrooms
Vitamin B12
- Beef liver
- Mackerel
- Trout
- Salmon
- Tuna
- Cottage cheese
- Fortified plant milks
Vitamin C
- Citrus fruits
- Strawberries
- Broccoli
- Bell peppers
- Kiwi
- Tomatoes
Vitamin E
- Nuts & seeds
- Wheat germ
- Spinach
- Broccoli
- Kiwi
- Mango
Magnesium
- Pumpkin seeds
- Spinach
- Almonds
- Black beans
- Avocado
- Banana
Iron
- Meat
- Poultry
- Seafood
- Beans
- Dark leafy greens
- Dried fruit
Zinc
- Beef
- Oysters
- Crab
- Chickpeas
- Cashews
- Almonds
A balanced diet should help provide enough of these mosquito bite-deterring nutrients. Certain supplements may also help if food sources are insufficient.
What herbs & spices repel mosquitoes?
Some culinary herbs and spices contain compounds that can also make you less attractive to mosquitoes, including:
- Garlic – Contains allicin which repels mosquitoes.
- Onion – Quercetin is a repellent compound found in onions.
- Parsley & celery – Repels through odorants.
- Peppermint – Masks attractive human scents.
- Lemongrass – Citronella oil works as a repellent.
- Rosemary – Diterpenoids have a negative effect.
- Marigolds – Discourages mosquitoes in gardens.
- Catnip – More effective than DEET at chasing mosquitoes.
Using these foods, herbs, and spices more liberally when cooking may help reduce biting. Crushing or rubbing garlic, onions, parsley, mint, or catnip leaves on exposed skin can also create a barrier.
What dietary oils work as repellents?
Some plant-derived oils have proven mosquito repelling abilities, including:
- Neem oil – Extracted from neem seeds, proven to provide long-lasting protection.
- Clove oil – The compound eugenol is a strong deterrent.
- Citronella oil – Derived from lemongrass, well-researched as a repellent.
- Castor oil – Applying small amounts can shield against bites.
- Eucalyptus oil – Recommended by the CDC as an alternative repellent.
- Lemon eucalyptus oil – Better than regular eucalyptus at chasing mosquitoes.
- Soybean oil – Shown to provide some protection from bites lasting a few hours.
These oils can be applied topically in small amounts. Many can also be found in repellent sprays and lotions. They provide a more natural means of keeping mosquitoes away.
Should I avoid any foods that attract mosquitoes?
Some foods have been associated with making people more appealing targets for mosquitoes. Limiting intake of these may help reduce bites:
- Beer – Produces ethanol emitted through skin which attracts mosquitoes.
- Salty foods – Increase sodium in sweat, which mosquitoes can sense.
- Sugary foods – May increase insulin production and raise body temperature.
- Potassium-rich foods – Like bananas, release compounds through sweat.
- Ammonia – Found in urine, emitted from exercise, a known attractant.
Moderating consumption of these foods may help, but the impact can vary based on the individual. One well-controlled study found that beer consumption did not increase mosquito landings or bites.
Other tips to avoid mosquito bites through diet
Aside from eating mosquito-repelling foods, some other diet-related tips can help reduce mosquito attraction, such as:
- Stay hydrated – Drinking adequate water prevents dehydration and sweating which limits attractive scents.
- Avoid overly salty meals before outdoor activities to minimize presence in sweat.
- Get body odors under control by bathing regularly and using antibacterial soaps which deter mosquitoes.
- Wear lightweight, loose fitting clothing that covers skin to restrict access and visual attraction.
- Avoid alcohol before prolonged exposure.
- Check blood sugar levels if diabetic and use insulin to prevent spikes that may draw mosquitoes.
Should I take garlic or B vitamin supplements?
Relying solely on garlic or vitamin supplements is not recommended to prevent mosquito bites. While garlic does have compounds that repel mosquitoes, simply ingesting more may not be enough to make a significant difference. Effective mosquito bite prevention involves:
- Avoiding application of fragrances, hair products, and lotions before going outdoors.
- Wearing EPA approved repellents like those containing DEET, picaridin, IR3535, or oil of lemon eucalyptus on exposed skin.
- Wearing loose, protective clothing that covers the arms and legs when outside.
- Making smart clothing choices using tightly woven fabrics like cotton.
- Installing screens in windows and doors of living spaces.
While eating garlic or foods rich in B vitamins may offer some protection, relying solely on ingestion is not as reliable as topical preventative measures. Well-controlled studies have shown limited effects of dietary garlic supplementation on mosquito repellency in humans.
Conclusion
Diet choices can influence mosquito attraction by affecting the compounds emitted through your skin. Eating more thiamin, niacin, vitamin B12, vitamin C, vitamin E, magnesium, iron and zinc rich foods may help minimize mosquito appeal. Herbs like garlic, onions, parsley, mint, lemongrass and catnip can also repel when consumed or applied topically. Oils such as neem, clove, citronella and eucalyptus also deter mosquitoes. Avoiding or limiting beer, salty foods, potassium-rich foods and other mosquito-attracting items may also be beneficial.
However, nutrition strategies should not replace topical repellents, protective clothing, and proper screening when possible. Research shows eating garlic and B vitamins does not drastically reduce mosquito bites alone. An integrative mosquito bite prevention plan includes both diet modifications to change scent profiles along with external barriers for best protection.
