6 Nutrients That Fight Erectile Dysfunction

When a guy has erectile dysfunction (ED), he struggles to get or keep an erection, and the topic might be awkward to bring up in conversation. In any case, this is a relatively regular occurrence. The number of people in the United States has had this sex-related issue is over 30 million. Despite its outward manifestation in the genitalia, studies have shown that erectile dysfunction (ED) might have psychological or somatic reasons. Common causes of erectile dysfunction consist of the following −

  • Stress

  • Depression

  • Anxiety

  • the deficit in neuronal communication

  • Diseases of the blood vessels (most prevalent) that restrict blood flow; examples include excessive blood pressure.

  • Medications

  • Concerns relating to the endocrine system or hormones

  • Substance abuse

  • Smoking

  • Diabetes

  • Circulatory problems

Talking to your doctor about ED is crucial for ruling out any underlying physical causes that may be identified via testing. Your doctor may check your glucose, cholesterol, and renal function. While ED may affect men at any age, it is most common in middle age and beyond.

Nutrients That Fight Erectile Dysfunction

The connection between nutrition and erectile dysfunction (ED) has received less attention than other health issues, including heart disease and diabetes. Yet, evidence indicates that these dietary changes might aid in overcoming erectile dysfunction and achieving a stronger erection.


Your sex life may flourish if you adopt a plant-based diet. A recent study published in the Journal of Neurology found that eating a plant-based diet rich in whole grains, fruits, vegetables, nuts, and legumes rather than processed foods and refined grains reduces the risk of erectile dysfunction. The study drew data from an extensive database of 2549 men aged 41 to 64 from the ongoing national health and nutrition examination survey (NHANES). These results are supported by a different 2021 study on males in China, demonstrating that a plant-based diet may help reduce ED. The Mediterranean Diet and other plant-forward eating patterns have also been associated with reduced ED symptoms.

Consuming more plant-based foods may help you get and keep an erection for several reasons. First, consuming meals that are heavy in saturated fat and cholesterol (looking at you, triple patty melt) might cause your arteries to narrow and your heart to work harder. If your core needs to work extra hard to provide your organs and other tissues with blood, less will reach your penis. If you're having trouble with your blood flow, try switching to healthier meals that are richer in vitamins, minerals, and antioxidants and lower in saturated fat. Studies have shown that vegetarian and vegan diets are beneficial to cardiovascular health.

How much of your diet should come from plants to aid with ED is still an open question. Yet, no proof exists that eating plants exclusively is necessary for health. Make an effort to cram in more beans, fruits, and vegetables for optimal health.


Beets, arugula, spinach, lettuce, Swiss chard, and cilantro are among the healthiest veggies to eat if you're struggling with erectile dysfunction. Natural nitrate found in these vegetables may be metabolised into nitric oxide, which aids in blood vessel dilation.

Vascular dilation improves blood flow to the vaginal region, strengthening erections. Consuming beets and nitrate-rich beetroot juice might enhance blood pressure for better cardiovascular health and endurance performance during exercise due to the vasodilation of blood vessels. Nitrate-rich leafy greens, when consumed regularly, may aid in keeping blood and tissue nitric oxide levels optimal.

Nitrate is converted into nitric oxide by bacteria in our mouths, which is interesting. You may maximise the efficiency with which the bacteria in your mouth break down nitrate by thoroughly chewing nitrate-rich foods like beets and arugula.

Spinach and Other dark Leafy Greens

Asparagus, Brussels sprouts, spinach, romaine, arugula, and mustard greens are among the high-folate vegetables (folic acid). Vitamin B9 is found in nature as folate. Researchers observed that low folic acid levels were shared among individuals with erectile dysfunction. There has to be more research done to determine whether increasing your folic acid intake may help you avoid or reverse ED.


Salmon, rich in omega-3 fats, is one of the best meals for erectile dysfunction. Early studies show that increasing one's intake of the omega-3 fatty acids (20) in fish like salmon, sardines, mackerel, and tuna may increase nitric oxide production by stimulating the enzyme nitric oxide synthase. Hence, omega-3s may indirectly aid in enhancing blood flow, a crucial component in the fight against erectile dysfunction.

Also, fats may aid the body in its battle against vascular disorders like ED by reducing oxidative stress and inflammation. It's important to remember that arginine, a direct building component for nitric oxide, may be found in fish. And if you're concerned about your heart health and the functioning of your internal organs, swapping high-saturated-fat proteins like beef for low-saturated-fat seafood is a win-win.

Nuts: Pistachios, Walnuts, Hazelnuts, and Almonds

The effects of pistachio consumption on erectile dysfunction (ED) in males were investigated. This tiny, uncontrolled research found that after three weeks of consuming pistachios, erectile function significantly improved among the study participants. There is some evidence that the antioxidants in pistachios might boost circulation.

Further research is required to assess the effect of almonds, hazelnuts, and a combination of the two on ED. However, one study revealed that healthy guys who ingested the mixture had improved orgasm quality and sexual desire.


Blueberries may aid you below the belt but keep their colour from fooling you.

A study published in the American Journal of Clinical Nutrition found that during ten years, men who consumed the most antioxidants—specifically anthocyanins, flavones, and flavanones—had a decreased risk (19) of erectile dysfunction. Erectile dysfunction risk was reduced by 14% among men who ate the most fruit, a vital source of these chemicals.

As vascular disease is a crucial cause of erectile dysfunction, these antioxidants may reduce the risk for ED by reducing oxidative stress and inflammation, which in turn improves your circulatory system and brings more oxygen and nutrient-rich blood to your penis.

Include blueberries in your muesli, yoghurt, and salads, or make a smoothie to get your daily dose of anthocyanins. Blackberries, citrus fruits, parsley, red cabbage, red grapes, and cherries are good sources of anthocyanins, flavones, and flavanones.


Erectile dysfunction (ED) sufferers who cannot take medication or find it useless may discover that changes to their diet, including certain foods and maintaining an overall balanced diet, alleviate their symptoms. If you are experiencing signs of erectile dysfunction, however, it is essential to see a doctor. Perhaps concomitant health problems are something the doctor may want to know about as well. If a person is already on medicine, they should talk to their doctor before beginning a new supplement regimen or making significant dietary changes.

Updated on: 29-Mar-2023


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