Download ArticleDownload ArticleThis article was co-authored by Lisa Bryant, ND. Dr. Lisa Bryant is Licensed Naturopathic Physician and natural medicine expert based in Portland, Oregon. She earned a Doctorate of Naturopathic Medicine from the National College of Natural Medicine in Portland, Oregon and completed her residency in Naturopathic Family Medicine there in 2014.
There are 32 references cited in this article, which can be found at the bottom of the page.
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Erectile dysfunction, or ED, is a condition where men can’t achieve or maintain an erection during sex.[1] While you might feel embarrassed about this, it’s more common than you might think and is nothing to be ashamed about. It’s also very treatable.[2] Most ED cases have physical causes, so some dietary and lifestyle changes can be a big help.[3] If ED is impacting your relationship, then maintain communication with your partner to overcome the problem together. If you do experience recurrent ED, however, then see your doctor for an exam. It could be a sign of an underlying health issue.
Steps
In many cases, ED comes from an unhealthy diet. This is specifically because your heart health has a big impact on your sexual health.[4] Being overweight, along with having high cholesterol and blood pressure, could all inhibit circulation and contribute to ED.[5] Cutting out unhealthy foods and following a balanced diet can fix these problems and promote a healthy heart, so make some simple dietary changes to see if they help.
Follow a healthy, balanced diet. A healthy diet helps keep your weight down and reduces cholesterol, both of which can improve ED. Eating right also supports your heart health, which is important for overcoming ED. Base your diet around fruits and vegetables, lean proteins, whole grains, and low-fat dairy products to maintain good nutrition.- For ideal heart health, include 4-5 servings each of fruit and vegetables in your diet every day. Have 1 or 2 in each meal, then have some more for snacks throughout the day.[6]
- Get your proteins from lean sources like poultry, fish, beans, nuts, and eggs.[7]
- Switch to whole-wheat or whole-grain products instead of white and enriched types.[8]
Reduce saturated fat in your diet. Studies show that decreasing the amount of saturated fat in your diet can help treat and prevent ED. Try to replace saturated fats in your diet with healthier or non-fat sources instead.[9]- Saturated fats come from processed, fried, and salty foods. Red meat and brown-mean poultry are also high in saturated fats.[10]
- Get only 10% of your daily calories from saturated fat and 25-35% of your calories from all fats. That means if you eat 2,000 calories less than 200 should come from saturated fat and less than 700 should come from all fats.[11]
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Get plenty of vitamin D to boost testosterone. A vitamin D deficiency could also contribute to ED by lowering your testosterone levels.[12] Include plenty of fortified foods, dairy products, eggs, and fish. Your body an also produce vitamin D if you spend time in the sun.[13][14]- Vitamin D deficiencies are common because foods don’t contain high amounts. You might need to take a supplement if your doctor tells you to.[15]
Drink alcohol in moderation. Excessive drinking could interfere with your circulation and prevent blood flow to your genitals, triggering ED. Keep your drinking limited to an average of 1-2 drinks per day. This should help you avoid any problems.[16][17]- Trying to have sex while you're drunk could also cause ED.[18]
Eat more vitamin B12 if you have a deficiency. A vitamin B12 deficiency could interfere with your nerve function and cause ED. A simple blood test can confirm if you have a vitamin B12 deficiency.[19] If you do, the include plenty of leafy green vegetables, eggs, dairy, lean meat, and fish in your diet to get your daily dose of B12.[20]- Adults need 2.4 mcg of B12 per day. You can get this from food or a multivitamin supplement.[21]
How.com.vn Quiz: Do I Have Symptoms of Erectile Dysfunction?
In addition to dietary changes, your lifestyle could also contribute to ED. If you're inactive or overweight, you're at a higher risk for ED. A healthy lifestyle that improves your cardiovascular health, lowers your blood pressure and boosts your circulation could treat and prevent ED. You can make some easy changes in your daily life to treat your condition and make sure it doesn’t return.
Exercise every day to improve your heart health. Besides supporting your heart health, regular exercise also improves your circulation and blood flow. All of this can help treat ED. Moderate-to-intense aerobic activity is best for treating ED. Try more vigorous running, cycling, swimming, or other cardio exercises for the best results.[22][23]- The general recommendation is to get at least 150 minutes of exercise per week. Space that out and exercise for 30 minutes 5-7 days per week.[24]
- If you ride your bike often, this could make ED worse by interfering with circulation in your genitals. Limit your riding to 3 hours per week and use other exercises instead.[25]
- If you aren’t healthy enough for intense exercise, you can still add more physical activity to your life. Even a daily walk could treat ED.[26]
Maintain a healthy body weight. Being overweight could cause ED or make it worse. If you are overweight, then losing weight could be a big help. Talk to your doctor and determine the ideal weight for you, then design a diet and exercise routine to reach and maintain that weight.[27]- Fortunately, the other steps for treating ED naturally, like following a healthy diet and exercising regularly, will also help you lose weight. You can tackle both problems at once.
Reduce stress as much as you can. Stress could also cause ED by distracting you from intimacy. If you regularly feel stressed, then taking steps to reduce it can improve your physical and mental health significantly.[30]- Relaxation exercises like meditation or deep breathing are great for relieving stress. Try setting aside 15-20 minutes each day for these activities.[31]
- Doing things you like is also good for reducing stress. Make time for some of your hobbies each day as well.
Stop taking medications that could cause ED. A number of prescription and OTC medications could trigger ED. These include antidepressants, diuretics, antihistamines, muscle relaxers, pain relievers, and tranquilizers. Talk to your doctor about switching to medications that don’t cause ED as a side effect.[32]- Never stop taking medications without asking your doctor first.
Maintain your dental health. This probably sounds strange, but there is actually a link between your oral health and ED. Studies show that gum disease could inflame blood vessels throughout your body, including in your genitals, which could trigger ED. You can prevent this by practicing good oral health, brushing every day, and seeing your dentist for regular cleanings and checkups.[33]
There are many rumored natural treatments for ED on the internet, but most don’t work. However, a few natural supplements do have some science behind them and you can try them for yourself. While you might want to use supplements as a substitute for going to the doctor, don’t do this. See your doctor to make sure you don’t have any health problems first, and also ask if these supplements are safe for you.
Stimulate blood flow with L-arginine. L-arginine is an amino acid that could open blood vessels and improve ED symptoms.[34] Try taking 6-30 mg per day, depending on the dosage instructions.[35]- Usually the daily intake should be spread out in 2 or 3 different doses, but follow the instructions provided.
- Do not take L-arginine along with Viagra. It may also cause nausea and cramping.
ED can be difficult in a relationship and could make your partner feel unloved or unattractive. But it doesn’t have to put a strain on your relationship, and couples overcome ED together all the time. With good communication and problem-solving, you can keep your relationship strong while you treat your ED.
Speak to your partner about your problem. You might feel embarrassed and avoid talking about ED with your partner, but shutting them out isn’t the right answer. Partners might feel like the situation is their fault. Be as open as you can and talk with them about your problem. That way, you two will stay connected and can tackle the problem together.[42]- Be sure to reassure your partner that this isn’t their fault and it doesn’t mean you aren’t attracted to them. There are many physical and mental factors that can cause ED that is completely unrelated to your relationship.
- Try to find other ways to show your feelings. Cooking a nice dinner or cleaning the house could show them you still care about them and the relationship.
Visit a therapist or psychiatrist if you feel overwhelmed. ED can be an overwhelming problem, and you don’t have to face it alone. Seeing a therapist to talk over your stress and anxiety can be a big help. This kind of emotional support might even treat your ED.[43]- Try and include your partner in your therapy sessions. Their support can be a big help for you.
- Therapy is also helpful if stress or emotional problems were the cause of your ED in the first place. Handling any emotional issues can be a big part of your recovery.
Work on problems in your relationship if you have any. All relationships have problems and while it’s rare less common, relationship problems could contribute to ED. Communicate any problems or complaints you have to your partner and encourage them to do the same. Fixing any relationship issues could help end your ED.[44]- You two could also attend couple’s counseling together for professional help.
Medical Takeaways
Erectile dysfunction is a common problem than millions of men experience. Fortunately, it’s treatable with some dietary and lifestyle steps. Most men overcome the problem with simple changes. If your ED doesn’t go away, then see your doctor for an exam. They can help you treat the problem with medication and other lifestyle tips.
Expert Q&A
- QuestionI'm 70 and have erectile dysfunction; what can I do?
Lisa Bryant, NDDr. Lisa Bryant is Licensed Naturopathic Physician and natural medicine expert based in Portland, Oregon. She earned a Doctorate of Naturopathic Medicine from the National College of Natural Medicine in Portland, Oregon and completed her residency in Naturopathic Family Medicine there in 2014.
Licensed Naturopathic PhysicianYou can try any of the above-listed treatments. They can work no matter your age. - QuestionIs Viagra harmful to take for a long time?Lisa Bryant, NDDr. Lisa Bryant is Licensed Naturopathic Physician and natural medicine expert based in Portland, Oregon. She earned a Doctorate of Naturopathic Medicine from the National College of Natural Medicine in Portland, Oregon and completed her residency in Naturopathic Family Medicine there in 2014.
Licensed Naturopathic PhysicianViagra seems to be safe long term but patients with kidney or liver issues should be monitored by their primary care doctor regularly. Patients with a recent heart attack or stroke should not take Viagra. Your doctor will go over safety concerns before prescribing the medication to you. - QuestionI am a 16-year-old boy and I can't get erections due to excessive masturbation to porn for almost 4 years. Please help me to cure it.Lisa Bryant, NDDr. Lisa Bryant is Licensed Naturopathic Physician and natural medicine expert based in Portland, Oregon. She earned a Doctorate of Naturopathic Medicine from the National College of Natural Medicine in Portland, Oregon and completed her residency in Naturopathic Family Medicine there in 2014.
Licensed Naturopathic PhysicianI would start by scheduling an appointment with a counselor and your primary care doctor. They can help figure out what the best course of action is for your circumstances.
Tips
- While ED can be stressful, try not to dwell on it. Worrying about it could actually make it worse.Thanks
Warnings
- Yohimbe is another herbal remedy that you may have heard of, but doctors don't recommend this product without direct supervision. It could cause high blood pressure, irregular heartbeat, or anxiety.[45]Thanks
- You might come across erectile dysfunction remedies or supplements online, but don’t use any unverified products. The Food and Drug Administration doesn’t regulate these products and officially discourages people from using them. You can find a full list of dangerous products at https://www.fda.gov/drugs/medication-health-fraud/tainted-sexual-enhancement-productsThanks
References
- ↑ https://www.mayoclinic.org/diseases-conditions/erectile-dysfunction/symptoms-causes/syc-20355776
- ↑ https://www.pharmacytimes.com/view/most-erectile-dysfunction-is-treatable
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4291878/
- ↑ https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure-and-sex/art-20044209
- ↑ https://www.mayoclinic.org/diseases-conditions/erectile-dysfunction/symptoms-causes/syc-20355776
- ↑ https://www.heart.org/en/healthy-living/healthy-eating/add-color/fruits-and-vegetables-serving-sizes
- ↑ https://www.umass.edu/nibble/infofile/meats.html
- ↑ https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/whole-grains/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4291878/
- ↑ https://www.helpguide.org/articles/healthy-eating/choosing-healthy-fats.htm
- ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/fat-grams/faq-20058496
- ↑ https://pubmed.ncbi.nlm.nih.gov/21154195/
- ↑ https://www.health.harvard.edu/mens-health/all-natural-tips-to-improve-your-sex-life
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3897598/
- ↑ https://ods.od.nih.gov/factsheets/VitaminD-Consumer/
- ↑ https://www.niddk.nih.gov/health-information/urologic-diseases/erectile-dysfunction/treatment
- ↑ https://www.niaaa.nih.gov/alcohol-health/overview-alcohol-consumption/moderate-binge-drinking
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2917074/
- ↑ https://www.testing.com/tests/vitamin-b12-and-folate/
- ↑ https://www.health.harvard.edu/mens-health/all-natural-tips-to-improve-your-sex-life
- ↑ https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
- ↑ https://www.mayoclinic.org/diseases-conditions/erectile-dysfunction/diagnosis-treatment/drc-20355782
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5960035/
- ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916
- ↑ https://www.nhs.uk/conditions/erection-problems-erectile-dysfunction/
- ↑ https://www.health.harvard.edu/mens-health/all-natural-tips-to-improve-your-sex-life
- ↑ https://www.mayoclinic.org/diseases-conditions/erectile-dysfunction/diagnosis-treatment/drc-20355782
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4958544/
- ↑ https://www.niddk.nih.gov/health-information/urologic-diseases/erectile-dysfunction/treatment
- ↑ https://www.nhs.uk/conditions/erection-problems-erectile-dysfunction/
- ↑ https://findado.osteopathic.org/how-mindfulness-meditation-and-deep-breathing-can-help-manage-anxiety
- ↑ https://my.clevelandclinic.org/health/diseases/10035-erectile-dysfunction
- ↑ https://www.health.harvard.edu/mens-health/all-natural-tips-to-improve-your-sex-life
- ↑ https://www.mayoclinic.org/diseases-conditions/erectile-dysfunction/in-depth/erectile-dysfunction-herbs/ART-20044394?p=1
- ↑ https://www.drugs.com/npp/l-arginine.html
- ↑ https://www.mayoclinic.org/diseases-conditions/erectile-dysfunction/in-depth/erectile-dysfunction-herbs/ART-20044394?p=1
- ↑ https://www.aafp.org/afp/2003/1015/p1539.html
- ↑ https://www.mayoclinic.org/diseases-conditions/erectile-dysfunction/in-depth/erectile-dysfunction-herbs/ART-20044394?p=1
- ↑ https://pubmed.ncbi.nlm.nih.gov/9876338/
- ↑ https://pubmed.ncbi.nlm.nih.gov/9876338/
- ↑ https://pubmed.ncbi.nlm.nih.gov/9876338/
- ↑ https://www.mayoclinic.org/diseases-conditions/erectile-dysfunction/diagnosis-treatment/drc-20355782
- ↑ https://www.niddk.nih.gov/health-information/urologic-diseases/erectile-dysfunction/treatment
- ↑ https://www.mayoclinic.org/diseases-conditions/erectile-dysfunction/diagnosis-treatment/drc-20355782
- ↑ https://www.mayoclinic.org/diseases-conditions/erectile-dysfunction/in-depth/erectile-dysfunction-herbs/art-20044394
About This Article
Medical Disclaimer
The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.
You can try to cure your erectile dysfunction naturally by taking herbal dietary supplements and making healthy lifestyle changes. Try taking L-arginine supplements to help increase blood flow, which can help combat erectile dysfunction. Another natural remedy is taking DHEA, a supplement that’s been shown to help treat erectile dysfunction. You can also try applying a ginseng cream that's been recommended by your doctor before sex. To make healthy lifestyle changes, try taking a walk for at least 30 minutes a day and eating a healthy diet to improve your overall physical health. You can also try strengthening your pelvic floor with Kegel exercises. For tips from our Medical co-author about how to use stress-reducing activities to cure erectile dysfunction naturally, keep reading!
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