10 Effective Foods to Help with Erectile Dysfunction

A poor diet high in processed foods and saturated fats can lead to issues like weight gain, high blood pressure, and poor blood circulation.

While this is unlikely to cause erectile dysfunction directly, what you eat can exacerbate symptoms. There are 3 main bodily factors that determine erectile function:

• Blood vessels
• Nitric oxide
• Hormones

Blood vessel health: Healthy blood vessels are essential for erectile function, allowing proper blood flow to the penis during sexual stimulation.

Nitric oxide production: Nitric oxide relaxes blood vessels and improves blood flow—crucial for achieving and maintaining erections.

Hormonal balance: Balanced hormone levels, particularly testosterone, are important for sex drive and healthy erections.

The good news is, just as diet can contribute to erectile dysfunction, it can also help you to manage it. By including more of the right foods in your diet, you can improve these bodily factors and, as a result, your erections.

When first addressing erectile dysfunction, it’s worth trying to include more healthy foods in your diet. While it’s unlikely to cure your condition completely, you may be surprised at how much of a difference it can make.

Dr. Caroline Fontana Lead Prescribing Doctor

Keep in mind that these foods are not miracle cures, but they can help with blood flow, hormone control, and overall cardiovascular health—all of which can play a big role in helping you achieve strong, lasting erections.

Kicking off our list of the best foods to eat to help with erectile dysfunction is beetroot. Beetroot is rich in nitrates, which the body converts into nitric oxide; a compound essential for blood vessel dilation and blood flow.

Beetroot is also rich in betalains, a group of nitrogen-containing compounds that act as antioxidants, which protect your cells from damage.

One study found that even a small amount of beetroot juice can significantly lower blood pressure. By including more of it in your diet, beetroot can have a surprisingly positive impact on erectile function.

Much like beetroot, leafy greens like spinach, kale, and rocket are rich in nitrates, making them a natural supporter of erectile function. Research has found patients not only tolerate organic nitrates well, but they are an effective treatment in many cases.

They’re also packed with magnesium, a nutrient linked with testosterone production. Try adding a handful of leafy greens to your meals every day for a steady nutritional boost.

Watermelon contains high levels of citrulline, a compound that stimulates the widening of blood vessels and improves blood flow in a similar way to nitric oxide. While the effect is mild, research has shown that regularly eating watermelon can improve sexual function in men.

It is also considered a natural aphrodisiac by many, possibly increasing sex drive along with erectile function.

Oily fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids. These are polyunsaturated (healthy) fats that support heart health and circulation, and are essential for sexual function, especially in men with cardiovascular issues. Clinical studies seem to support this, with one study in particular showing that omega-3 alone improved erectile function.

Oily fish also have anti-inflammatory properties, helping to reverse inflammation that can interfere with sexual health. If you can’t eat fish, nuts and seeds have naturally high omega-3 and are a good substitute.

Speaking of nuts, pistachios, walnuts, and almonds contain L-arginine; an amino acid that boosts levels of nitric oxide. They’re also rich in healthy fats, supporting hormone balance and heart health (in moderation).

Studies have shown that pistachios, in particular, are highly beneficial for sexual health and erectile function due to their positive effects on blood flow and cholesterol. In this study, men who ate pistachios for a year had lower LDL (bad) cholesterol, and higher HDL (good) cholesterol on average. So when you’re craving a salty snack, put down the crisps and consider a handful of pistachios instead.

Dark chocolate might be a surprising addition to this list, but its reputation as an aphrodisiac dates all the way back to Aztec and Mayan civilisations, where cocoa was consumed as a drink believed to enhance sexual vitality.

Research now suggests it can improve circulation and lower blood pressure thanks to its high flavonoid content. These plant compounds help relax blood vessels by boosting the production of nitric oxide, increasing blood flow and allowing for better erections.

To benefit most from this surprising superfood, opt for dark chocolate with at least 70% cocoa and keep portions small to avoid excess sugar. Just a few squares will do.

Berries like blueberries, strawberries, and blackberries are also packed with flavonoids—the same circulation-boosting compounds found in dark chocolate.

Research shows that flavonoids relax arteries and increase blood flow to the penis. This, paired with the antioxidant properties of berries, protects your blood vessels and makes it easier to get an erection. This study also found that men who consumed at least 3 flavonoid-rich foods per week were 10% less likely to develop erectile dysfunction.

Tomatoes are one of the best sources of lycopene; a powerful antioxidant that boosts heart health, supports circulation, and reduces inflammation.

One study involving 3,265 patients found that those with a higher intake of lycopene were significantly less likely to experience erectile dysfunction. This was true even after adjusting for lifestyle factors like age, smoking, and testosterone level.

Lycopene is fat-soluble, meaning the body absorbs it more efficiently when consumed with healthy fats. Cooking tomatoes in olive oil not only enhances their flavour but also significantly increases the bioavailability of lycopene. For the best results, add cooked tomatoes to homemade pasta sauces, soups, or roast them with herbs and olive oil.

Oats contain high levels of L-arginine, the same amino acid found in nuts. This makes it one of the best breakfast choices when treating erectile dysfunction.

In addition to their benefits for erectile health, oats help lower cholesterol and stabilise blood sugar levels. These benefits make oats a valuable part of any balanced diet, especially if you’re addressing erectile dysfunction.

However, research on the role of L-arginine in improving erectile function is mixed. One study involving 32 patients found that, although 5 of them had significantly improved erectile function from L-arginine, these results were no better than with a placebo.

Research shows that pomegranate juice can improve blood circulation and reduce oxidative stress. In those with erectile dysfunction, improvements in these can lead to stronger and more stable erections. Of the 53 people involved in this study, 25 reported improvement in their erections after drinking pomegranate juice.

Some studies even suggest that the high polyphenyl content in pomegranates contributes to better mood, acting as a mild antidepressant. This can be especially helpful if your erectile dysfunction is linked to psychological factors. For an easy boost of polyphenyls, drink a glass of pomegranate juice in the morning.

No single food will magically fix erectile dysfunction. For the best results, adopt a balanced diet that supports overall health and incorporate these foods naturally.

Silvia Fonda Nutritionist

The worst foods for erectile dysfunction are those high in saturated fat, processed carbohydrates, and sugar. When eaten in excess, these foods can lead to poor blood flow, insulin resistance, hormonal imbalance, and obesity.

While there are no foods that make you impotent directly, any of these can increase your risk of developing ED or make it worse. To avoid these complications and protect your sexual health, avoid the following:

• Processed meats – these can damage blood vessels and lower testosterone levels.
• Foods high in sugar – excess sugar can spike insulin levels, contribute to weight gain, and increase the risk of type 2 diabetes.
• Excess alcohol – drinking too much can dull your senses, lower testosterone levels, and interfere with signals associated with maintaining an erection.
• Trans fats – found in many fried and packaged foods, trans fats promote inflammation and plaque buildup in the arteries.

When managing ED, what you leave off your plate is just as important as what you put on it. Processed and high-sugar foods are okay in moderation, but make sure your plate mostly consists of fresh fruit and veg, healthy fats, protein, and complex carbohydrates.

Silvia Fonda Nutritionist

If food choices are not enough to improve your erections, there are some prescription medications that are often far more effective:

• Tadalafil (Cialis) – one of the most popular erectile dysfunction medications, Tadalafil provides long-lasting treatment. After taking Tadalafil, the effects last for up to 36 hours, earning it the nickname “the weekend pill”.
• Sildenafil (Viagra) – Sildenafil, although lasting for only 4 hours compared to Tadalafil’s 36, offers reliable control of your erections. Many people prefer Sildenafil due to its renown.
• Vardenafil (Levitra) –Vardenafil works in a similar way to Sildenafil but may be slightly more effective for some men, especially those with diabetes. Its effects last for around 4 to 6 hours, and it’s known for working quickly, usually within 30 to 60 minutes of taking it.

Lifestyle changes alone may not be enough to completely solve your erectile problems if there is an underlying medical cause like diabetes, high blood pressure, low testosterone, or heart disease. If symptoms of ED persist and your sex life continues to suffer, you may need additional support.

If you think you may benefit from medical treatment, simply complete a quick online consultation, and we can decide the best course of action for you. Our doctors can help assess your symptoms and, if appropriate, prescribe effective erectile dysfunction treatments safely and discreetly.

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While nutritional health is important for blood flow and vascular health, persistent erectile dysfunction should be evaluated by a healthcare professional to rule out underlying health conditions like heart disease or diabetes.

Dr. Caroline Fontana Lead Prescribing Doctor