The Best (And Worst) Foods For Harder Erections

Although it’s very common, particularly in men over the age of 40, erectile dysfunction (or ED) is a frustrating and often embarrassing condition, no matter how severely you experience it.

There are lots of things that can cause erectile dysfunction. It can be influenced by your mental and physical health, and in many cases, it’s a side effect of a number of medications such as beta blocks, antidepressants and chemotherapy drugs.

Nutrition can also play a central role in managing erectile dysfunction. The nutrients, vitamins, and minerals found naturally in many foods can impact blood flow, nerve function, testosterone, and other physiological factors tied to arousal and sexual performance.

While nutrition alone can’t treat all causes of ED, evidence clearly demonstrates the impact of diet and lifestyle on sexual health.

Can Food Help with Erectile Dysfunction?

When you’re sexually stimulated, your brain tells the blood vessels in your penis to relax, enabling them to fill with blood and make your penis longer and harder. This is your erection.

Because erections are the result of both physical and mental stimulation, anything that affects your mental or physical wellbeing can impact their quality and duration. As good nutrition contributes to good overall health, the food you eat could be having an effect on your ability to get and maintain an erection.

If you’re experiencing mild to moderate ED, eating a healthy, balanced diet that’s high in fruit, vegetables, fish, nuts and lean meats could help to improve erectile dysfunction. It should also boost your overall health.

Research has shown that men who follow a Mediterranean diet are less likely to experience ED, while those who eat a diet high in saturated fats have a higher risk of developing heart disease - a condition that makes ED more likely.

As well as improving your diet, increasing your exercise levels could also help to improve your erectile function. Exercise helps to boost cardiovascular function which, in turn, could help support your ability to achieve an erection.

While improving your diet and getting more exercise could make a difference to mild or moderate ED, if you have more severe erectile dysfunction, lifestyle changes may be just a part of your management plan. Talk to a healthcare professional about your diet, exercise levels and experience with erectile dysfunction to find the treatment that’s right for you.

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Foods for Strong Erections

Erectile dysfunction can be a challenging issue for many men, but certain foods can help support healthy erections. Research has shown that vitamin D is important for good erectile function, and vitamin D deficiency can contribute to the development of ED. Studies also suggest that vitamin D may reduce oxidative stress,regulate blood pressure and stimulate nitric oxide production, all of which could contribute to positive erectile response.

Vitamin B9, also known as folic acid, may also play an important role in erectile function. In a study published in 2020, men with ED showed measurable improvements in erectile function after taking a vitamin B9 supplement for three months. This may be because folic acid improves blood flow - something that’s crucial for strong erections.

Vitamin C and vitamin B3 (niacin) are both also important for sexual health and erectile function. A lack of either vitamin could contribute to ED and other health-related issues.

Eating foods that promote the production of nitric oxide is essential for good erectile function. Nitric oxide helps to regulate the tone and blood flow of your vascular system. It relaxes the vascular muscles in the arteries that supply your penis with blood when you’re sexually aroused, helping you to get an erection.

It’s also a good idea to ensure you eat foods that are high in zinc (a mineral that supports testosterone production), potassium (which can improve circulation), lycopene and flavonoids, both of which contribute to healthy blood flow.

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Nitrate-Rich Vegetables

Nitrate-rich vegetables can benefit erectile health by promoting nitric oxide production and blood vessel dilation. Some of the best foods for erectile dysfunction include leafy greens like spinach, rocket, lettuce, beetroot and celery.

When you consume nitrate-rich plants, nitrates are converted to nitrites by bacteria in your saliva, stomach and small intestine. Nitrites then convert to nitric oxide, which relaxes penile blood vessels for increased blood flow - the physical process behind an erection.

Nitric oxide not only expands blood vessels for better blood flow but also maintains this widened state for longer. This makes it possible to achieve and maintain a more consistent erection. If you experience erectile dysfunction related to restricted blood flow, you may see an improvement from increasing dietary nitrates.

As well as nitrates, leafy greens provide antioxidants to protect nitric oxide availability within the body. Greens are also high in vitamin B9 (folic acid), which further aids nitric oxide activity and supports the endothelial lining of blood vessels.

Oysters & Other Shellfish

Often considered natural Viagra foods, shellfish, including oysters, mussels, crab and lobster, are prized aphrodisiacs due to their rich zinc content. As a trace mineral, zinc plays a key role regulating testosterone, the hormone governing sex drive and performance in men. Even minor zinc deficiencies can lower testosterone, potentially contributing to erectile dysfunction.

As well as testosterone support, zinc speeds up sperm maturation while protecting their motility and viability. For those struggling with fertility issues, sufficient zinc intake helps to safeguard overall reproductive health.

Among shellfish, oysters contain the highest levels of zinc per serving. Enjoying oysters and other zinc-rich seafood could benefit testosterone production, sperm health and low libido issues.

Additionally, the omega-3 fatty acids found abundantly within some shellfish help to optimise blood flow. Omega-3s reduce inflammation and support mechanisms that relax blood vessels. This not only benefits the heart, but penile blood flow as well.

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While shellfish alone cannot necessarily treat severe sexual dysfunction, eating seafood as part of a balanced diet could positively influence the foundational biomarkers of male sexual health.

High Protein Foods

The foods we choose can deeply impact our physiology. Protein sources contain helpful compounds tied to men's wellbeing. Key amino acids like L-arginine drive nitric oxide activity - relaxing blood vessels for peak flow. Sufficient protein intake also benefits energy, vitality and resilience.

Poultry, beef, pork, fish, dairy, legumes, seeds and nuts offer proteins with complete amino acid profiles. L-arginine specifically optimises nitric oxide levels for erection capability. Gentle L-arginine supplementation shows promise in studies targeting blood flow.

Flavonoids for Blood Flow and Erectile Quality

Certain plant compounds called flavonoids promote robust blood flow, laying the vascular groundwork for reliable erections. Flavonoid-rich foods you could include in your daily diet are:

Cocoa

Raw cacao and dark chocolate are known for widening blood vessels in the penis and enhancing fullness. They contain flavonoids shown to support erection hardness and longevity. This makes cocoa a good food for strong erection function.

Nuts

Almonds, walnuts and pistachios help to keep your blood vessels relaxed and open, something that’s important for getting and maintaining an erection.

Tea

Both black and green tea supply antioxidant catechins, strengthening blood vessel walls over time. This helps to boost anatomical resilience for repeated erections.

Berries

Strawberries, blueberries and cherries provide anthocyanins and vitamin C which prolong usable nitric oxide availability. Their antioxidants defend blood flow essential for erections.

While no food substitutes offer a cure for erectile dysfunction, good nutrition can proactively support your sexual health, helping maintain your libido and improve the quality of your erections.

Lycopene Rich Foods

The antioxidant lycopene is often thought of as a natural Viagra food for males. It gives red fruits - like tomatoes, watermelon, and guava - their bright colour. It also helps open blood vessels for better erections.

Studies show low lycopene intake has a correlation with ED in males. One such study concluded that “lower dietary lycopene intake is positively associated with an increased risk of erectile dysfunction in US men”.

Eating raw tomatoes, cooked tomato sauce, watermelon, pink grapefruit, or guava could raise low lycopene levels. While no food alone treats sexual dysfunction, a diet high in antioxidants can potentially benefit erection capability and overall men’s health.

Avocados

Avocados have been shown to support heart health and improve circulation – two things that are key to erectile function. According to research published in 2022, eating two servings of avocado each week (one avocado) can cut the risk of developing coronary heart disease by 21%.

As fruits, they provide rare and varied compounds lacking in common diets. Their benefits include:

• healthy fats: monounsaturated fats are beneficial for improving cholesterol balance and boosting heart and blood vessel health. They are key for ensuring strong and consistent blood flow.
• L-carnitine: this amino acid boosts cellular energy and directly enhances nitric oxide levels. Nitric oxide relaxes penile blood vessels for stronger erections when aroused.
• antioxidants: vitamins E and C, alongside glutathione precursors in avocados, help to protect blood vessel lining and defend nitric oxide availability.

Coffee

Enjoyed in moderation, coffee can benefit circulation and boost energy - two important aspects of male sexual health. The caffeine in coffee boosts metabolism, enhances blood flow and lifts mood - fuelling the mind and body for improved performance. Up to 400mg of caffeine daily is considered safe and a high enough dose to be beneficial.

The Mediterranean Diet

The Mediterranean diet emphasises fruits, vegetables, legumes, whole grains and healthy fats like olive oil. Scientific research shows this way of eating reduces the risk of developing erectile dysfunction (ED) and supports male virility.

By focusing on anti-inflammatory, nutrient-dense foods, this diet provides compounds that enhance blood flow and nerve sensitivity - both key for arousal and performance. These include:

• arginine: boosts nitric oxide which relaxes blood vessels for erections.
• antioxidants: protect blood vessel health and lower free radical damage.
• healthy fats: support metabolic flexibility, endothelial function and hormone balance.

Conversely, the Mediterranean diet limits processed meats, refined carbs and sugary foods that contribute to obesity, diabetes and vascular issues. Remaining active and socially engaged also factors prominently into the health benefits of this eating pattern.

Worst Foods For Erectile Dysfunction

The worst foods for erectile dysfunction are those that have a negative impact on cardiovascular health, blood sugar levels, and testosterone levels.

• eating a lot of fried foods can lead to a build-up of plaque in the arteries. This plaque can restrict blood flow to the penis, making it more difficult to get and maintain an erection.
• foods with added sugars can cause spikes in blood sugar levels, impacting cardiovascular health and leading to insulin resistance, which can contribute to erectile dysfunction.
• excessive alcohol consumption can also lead to atherosclerosis and high blood pressure, which are risk factors for erectile dysfunction.
• high-fat and processed foods can contribute to obesity and cardiovascular disease, which can have a significant impact on your erectile health.

Essentially, if achieving a very firm, effective erection is your priority, you should avoid foods that are high in sugar, salt and saturated fat. Red meat, processed foods and foods that provide a lot of calories without nutritional benefit should also be avoided if you want to give your erectile function a boost.

For those looking to prevent or manage ED, prioritising heart health through a nutritious, balanced diet and active lifestyle represents an important piece of the puzzle. Small, sustainable changes towards better health can pay huge dividends in the bedroom. Maintaining open communication with medical professionals ensures all lifestyle factors are addressed in tackling ED head-on.

Saturated Fats

Erections rely on healthy blood vessels that can rapidly increase blood flow into the penis when aroused. This makes items that are high in saturated fat some of the worst foods for erectile dysfunction. Saturated fats can impact erections in two key ways:

Firstly, they trigger inflammation and disrupt endothelium - the thin, delicate lining of blood vessels essential for proper expansion and contraction. When the inner lining of blood vessels doesn't work properly, it affects the production of a key molecule, nitric oxide. This molecule is crucial for relaxing muscles in the penis, which is necessary for an erection.

Secondly, eating too much saturated fat can increase bad cholesterol and lead to the build-up of fatty deposits in blood vessels. These deposits can block blood flow in small vessels, including those in the penis, making it harder to achieve a strong erection.

In addition, the downstream impacts of a diet high in saturated fats - such as obesity, cardiovascular disease, and diabetes - amplify damage through oxidative stress, nerve damage, and other pathways.

Gently reducing the intake of foods like high-fat red meats and fried items can be a kind, self-caring step towards protecting heart health and enhancing blood flow, which is essential for maintaining a fulfilling sexual life.

Sugar

Excess sugar can act as an anti-aphrodisiac sabotaging male arousal on multiple fronts.

Firstly, sugary foods rapidly spike blood glucose levels leading to inflammation, oxidative stress and fat storage - all driving endothelial dysfunction (when the inner walls of blood vessels don't work as they should). This delicate blood vessel lining governs the nitric oxide mediated vasodilation necessary for erections.

Secondly, by feeding visceral fat cells, excess sugar contributes to obesity, insulin resistance and diabetes - the trifecta of sexual health saboteurs. Nerve and small vascular damage often result, severely reducing physiological sexual response.

Finally, unstable blood sugar levels can cause your mood and energy levels to crash, creating mental barriers to sensual embodiment and enjoyment.

Alcohol

Drinking too much alcohol can directly damage parts of the body involved in getting and maintaining erections:

• lowers testosterone - alcohol reduces testosterone levels short-term and can shrink testicles long-term by harming Leydig cells. Lower testosterone reduces sexual desire.
• increases oestrogen - alcohol impairs the liver’s breakdown of oestrogen, further reducing usable testosterone. This hormonal imbalance hinders arousal.
• harms penile tissues - excess drinking introduces toxins that damage the endothelial cells lining blood vessels. This endothelial dysfunction prevents vessels from relaxing properly during arousal.

While moderate, occasional alcohol poses little erectile threat, sustained heavy drinking sabotages the key structures and signals that enable erections. Setting clear limits on alcohol consumption can help reverse this damage over time.

Red Meat

Red meat is high in saturated fat. Eating a lot of saturated fat can increase your cholesterol levels and cause fatty build-up in blood vessels around your body, including your penis.

If your blood vessels are clogged with fat, it can make it harder for blood to flow into your penis when you’re aroused. Without good blood flow, you’re unlikely to be able to achieve or maintain a strong erection.

Studies have shown that men who eat less red and processed meat have a reduced risk of developing ED. A diet high in red meat can also contribute to an increased chance of cardiovascular disease, another potential cause of ED.

Processed & Fried Foods

Just like red meat, eating too much processed or fried food will increase cholesterol levels and raise your chances of developing a number of serious conditions. Highly processed foods are loaded with unhealthy fats, salt and added sugars. This combination can contribute to inflammation, weight gain, diabetes and heart disease, all of which are risk factors for ED.

Managing ED

When it comes to erection function, nutrition really matters. Your body will only be able to support strong erections if it’s healthy, so ensuring you eat well, get plenty of exercise and take care of your mental health is essential.

Minimising your intake of alcohol, red meat, processed food, sugar, salt and saturated fat should help you to feel healthier, more energetic and more confident in the bedroom. What’s more, a healthy lifestyle will reduce your risk of developing a number of serious conditions, like heart disease, diabetes and obesity, that can significantly raise your chances of ED.

However, while nutrition plays a very important role in the sexual response, sometimes even the healthiest diet won’t help to prevent or treat erectile dysfunction. If you experience ED on a regular basis, there are a number of effective treatments available. Get in touch with our expert team for help, support and guidance in managing ED.

Sources

• https://pubmed.ncbi.nlm.nih.gov/22530309/
• https://www.sciencedaily.com/releases/2015/05/150520082621.htm