No single food will work like a prescription tablet for erections. But your overall diet does affect the health of your blood vessels, and healthy blood vessels are what make a firm erection possible. Men who eat a Mediterranean-style diet, rich in vegetables, fruit, fish, nuts and olive oil, have a lower risk of developing erectile dysfunction (ED) [1].

This article looks at the foods most often recommended, what the research actually shows, and the changes that make the most difference.

Why blood flow matters for erections

An erection depends on blood vessels. When you’re aroused, nerves release a chemical called nitric oxide. It relaxes the smooth muscle in the penis’s arteries and erectile tissue, so blood flows in and is held there.

The inner lining of blood vessels, the endothelium, produces nitric oxide. Smoking, high blood pressure, high cholesterol, diabetes and excess weight all damage this lining. Because the arteries in the penis are small, problems often show up there first.

That’s why ED can be an early warning sign of heart disease. In a large study, men who developed ED had a higher risk of later heart attacks and strokes [2]. If you’ve noticed changes in your erections, it’s worth a check of your heart health as well as your diet.

What does the research show about diet?

The strongest evidence is for overall eating patterns, not individual “superfoods”.

A US study followed more than 20,000 men for over ten years. Those who ate a Mediterranean-style diet, or another healthy dietary pattern, were less likely to develop ED. The link was strongest in men under 60 [1].

A study of more than 25,000 men found that those who ate more of certain flavonoids, plant compounds found in berries, citrus fruit and red grapes, had a lower rate of ED [3].

These are observational studies. They show a link, not proof that the food caused the difference. Men who eat well often also exercise more and smoke less.

Foods that support healthy blood vessels

Vegetables, especially leafy greens and beetroot

Spinach, rocket, kale and beetroot are rich in natural nitrates, which the body can turn into nitric oxide. Beetroot juice has been studied mainly for blood pressure and exercise. There are no good trials of it for ED, but plenty of vegetables are good for your heart either way.

Berries, citrus and other colourful fruit

Blueberries, strawberries, oranges and grapefruit are good sources of the flavonoids linked with lower ED risk [3]. If you take medicines, check with a pharmacist before eating a lot of grapefruit, as it interacts with some drugs.

Oily fish

Salmon, mackerel, sardines and trout contain omega-3 fats, which support heart health. The NHS recommends at least two portions of fish a week, one of them oily.

Nuts, seeds, olive oil and wholegrains

These are core parts of a Mediterranean diet. They provide healthy fats, fibre and minerals, and help keep cholesterol in check.

Pomegranate

Pomegranate juice is rich in antioxidants. In a small trial of men with mild to moderate ED, more men reported improvement while drinking pomegranate juice than a placebo drink. However, the difference wasn’t statistically significant [4]. It’s a reasonable part of a healthy diet, not a treatment.

Watermelon and citrulline

Watermelon contains citrulline, which the body converts into arginine and then nitric oxide. A small trial found that citrulline supplements improved erection hardness in some men with mild ED [5]. The doses used were much higher than you’d get from eating watermelon, and the trial was short.

Dark chocolate

Cocoa contains flavonoids, but chocolate is also high in sugar, fat and calories. A small square of dark chocolate is fine as a treat. It isn’t a way to improve erections.

What to cut back on

  • Processed and red meat, which are linked with heart disease.
  • Salt, which raises blood pressure.
  • Sugary drinks and refined carbohydrates, which contribute to weight gain and type 2 diabetes.
  • Alcohol. Heavy drinking affects erections directly and over time. Keep to no more than 14 units a week, spread over several days.

Lifestyle changes that make the biggest difference

Diet works best alongside other changes. In a randomised trial, obese men with ED who lost weight and became more active were more likely to see their erectile function improve. After two years, this was true for about a third of them [6]. A review of trials also found that lifestyle changes and treating heart risk factors improved erectile function [7].

  • Stop smoking. It’s one of the most important steps for blood vessel health.
  • Be active. Aim for at least 150 minutes of moderate activity a week, such as brisk walking or cycling.
  • Lose excess weight, especially around the waist.
  • Sleep well and manage stress, both of which affect desire and performance.

A word on supplements

Be very cautious about “natural” or “herbal” erection products sold online. Some have been found to contain hidden prescription medicines, which can be dangerous, particularly if you take heart medicines such as nitrates. Talk to a pharmacist or your GP before taking any supplement.

When to see a doctor

See your GP if erection problems last more than a few weeks. They can check your blood pressure, blood sugar and cholesterol, look at your medicines, and discuss treatment.

Get urgent help if you have chest pain, especially during sex or exercise, or an erection that lasts more than 4 hours.

Next steps

A healthy diet is worth it whatever your situation, but it may not be enough on its own. Your GP is the right first stop for most men. You can also read about testing for erectile dysfunction yourself, or about the erectile dysfunction treatments at Vale Health Clinic, including the evidence for each and its limits. Call 01892 543029 for a free men’s health consultation.

References

  1. Bauer SR, Breyer BN, Stampfer MJ, et al. Association of diet with erectile dysfunction among men in the Health Professionals Follow-up Study. JAMA Netw Open 2020;3(11):e2021701. doi:10.1001/jamanetworkopen.2020.21701
  2. Thompson IM, Tangen CM, Goodman PJ, et al. Erectile dysfunction and subsequent cardiovascular disease. JAMA 2005;294(23):2996–3002. doi:10.1001/jama.294.23.2996
  3. Cassidy A, Franz M, Rimm EB. Dietary flavonoid intake and incidence of erectile dysfunction. Am J Clin Nutr 2016;103(2):534–541. doi:10.3945/ajcn.115.122010
  4. Forest CP, Padma-Nathan H, Liker HR. Efficacy and safety of pomegranate juice on improvement of erectile dysfunction in male patients with mild to moderate erectile dysfunction: a randomized, placebo-controlled, double-blind, crossover study. Int J Impot Res 2007;19(6):564–567. doi:10.1038/sj.ijir.3901570
  5. Cormio L, De Siati M, Lorusso F, et al. Oral L-citrulline supplementation improves erection hardness in men with mild erectile dysfunction. Urology 2011;77(1):119–122. doi:10.1016/j.urology.2010.08.028
  6. Esposito K, Giugliano F, Di Palo C, et al. Effect of lifestyle changes on erectile dysfunction in obese men: a randomized controlled trial. JAMA 2004;291(24):2978–2984. doi:10.1001/jama.291.24.2978
  7. Gupta BP, Murad MH, Clifton MM, et al. The effect of lifestyle modification and cardiovascular risk factor reduction on erectile dysfunction: a systematic review and meta-analysis. Arch Intern Med 2011;171(20):1797–1803. doi:10.1001/archinternmed.2011.440

This article is general information, not personal medical advice. Please speak to a clinician about your own situation.

This article is general information and isn’t a substitute for advice about your own health. If you’re worried about a symptom, speak to your GP or book an assessment.