Erectile dysfunction (ED) can make it difficult for a person to achieve or maintain an erection. Following certain diets or eating specific foods may help contribute to successful treatment.

Dietary choices can largely contribute towards overall health. For example, certain dietary patterns can help boost heart and vascular health, which may play a role in ED. As such, some people may find that following a healthy dietary plan and consuming certain foods may help to improve their ED symptoms.

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A quick look at the best foods for ED:

According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), ED affects between 30 to 50 millionTrusted Source males in the United States. A person’s chance of developing this condition increases with aging and taking specific medications, including antidepressants and blood pressure drugs.

Smoking, being physically inactive, or having a health condition such as type 2 diabetes or heart disease, can also lead to erectile function problems.

Additionally, evidence notes a link between vascular health and ED. This is because problems with blood flow, or other conditions that affect blood vessels, can lead to difficulties getting or maintaining and erection.

As a result, risk factors for ED can be the same as those for cardiovascular disease.

Guidelines from the American Urological Society (AUA) note that lifestyle changes, such as adopting healthier dietary patterns, can have a positive effect on erectile function.

A 2018 studyTrusted Source with participants aged 18 to 40 years old found that those consuming a higher amount of flavones in their diet improved their ED. Flavones are a sub-compound commonly found in fruits and vegetables. They are part of their parent compound, flavonoids, usually found in teas, fruits, and vegetables. The concentration of flavones in specific foods, includes:

However, a food’s number of flavones displays in ranges. This may indicate that the source quality of fruits and vegetables has an effect on the number of flavones in the final product.

According to research, the following foods may have properties that help to prevent or treat ED:

Berries

An older 10-year prospective studyTrusted Source of 25,096 middle-aged males indicated that those who consumed the most flavonoids had a 9 to 11% reduced incidence of ED when compared with those who consumed less.

The authors observed that the chance of ED reduced by up to 19% in those who ate the following five flavonoid-rich berries and other fruits:

Salmon

A 2023 studyTrusted Source of rats looked at the relationship between omega-3 fatty acids, environmental pollutants, and ED. The study found that a higher intake of omega-3 could help to reduce sexual dysfunction that occurs due to environmental pollutants.

The National Institutes of Health (NIH)Trusted Source lists cold-water salmon as one of the most fundamental foods for omega-3 intake. Farm-raised salmon may have slightly fewer nutrients as omega-3 comes from the algae, which is not common in fish farms. The levels of omega-3 in farmed salmon largely depend on what the fish eat.

For higher intakes of natural omega-3, individuals should consume more wild salmon from cold waters.

Olive oil

Evidence notesTrusted Source that the Mediterranean diet can help to prevent as well as improve ED. An older 7-year studyTrusted Source of clinical trials examining the relationship between Mediterranean diets and ED lists olive oil as a beneficial ingredient.

However, the study only examines virgin and extra virgin olive oil. This could be because any oil that goes through a refinement process changes its molecular structure.

The study looks at what refining does to food oils, including olive oil. It shows that it can destroy antioxidants and omega-3 anti-inflammatory properties. This also removes the properties that could benefit ED. Individuals who want to incorporate oils in their diets for ED and other health benefits should consider unrefined and extra virgin olive oil.

Whole grains

Evidence also notes that other components of the Mediterranean diet, such as whole grains, may also be beneficial for ED.

This could mean that a healthy balanced diet that includes whole grains without potentially harmful additives such as pesticides, can benefit individuals with ED. However, researchers should perform more studies to understand the overall health benefits of whole grains, particularly in comparison to keto or low carb lifestyles.

Nuts and legumes

A 2020 studyTrusted Source found that eating nuts and legumes may help lower ED. Similarly, a 2019 study suggests that including nuts in a regular dietary plan could help to improve erectile and sexual function.

Meats and poultry

A food component that could benefit ED is l-arginine — an amino acid found in protein-rich foods. A 2019 systematic review suggests that l-arginine can help to treat mild to moderate ED. Similarly, a 2022 study also suggests that l-arginine may be beneficial for those with ED.

The body uses l-arginine to make nitric oxide. This is a molecule that widens and relaxes blood vessels, increasing blood flow to the penis. Foods that are good sources of l-arginine include:

  • poultry
  • red meat
  • fish
  • nuts
  • dairy products

Leafy greens

Nitrates are food compounds that can increase nitric oxide levelsTrusted Source. Research suggests that they may also reduce blood pressure and inflammation.

Foods that contain high levels of nitrates include:

Tea and coffee

A 2020 studyTrusted Source states that teas increase flavonoids as part of a healthy diet.

A 2018 studyTrusted Source examining the impact of coffee on ED found that long-term coffee intake is not associated with the risk of ED. In fact, since coffee contains antioxidants, moderate levels may help build resistance to inflammation.

There are some foods that a person may wish to avoid when managing ED, including:

Sugar

Evidence notes a link between excessive sugar consumption and obesity. Research also highlights an association between a higher body mass index (BMI) and a higher risk of ED. As such, it may be advisable to reduce a person’s added sugar intake to help manage ED.

High fat meals

People who have high cholesterol levels, high blood pressure, obesity, and those who smoke may have an increased riskTrusted Source of developing atherosclerosis. This occurs due to plaque buildup in the inner lining of the arteries. As a result, this reduces the oxygen supply and blood flow to the organs.

In addition, according to Wayne State University School of Medicine, men who have clogged heart arteries may also experience issues in the arteries that supply blood to the penis.

Alcohol

Alcohol can also affect a person’s sexual health. A 2021 meta-analysisTrusted Source notes a link between regular alcohol consumption and ED.

Excessive alcohol consumption can reduce blood flow to the penis, causing individuals to have difficulty achieving an erection.

Several options can help treat ED. These include:

Medications

According to the NIDDKTrusted Source, doctors can prescribe any of these drugs to help individuals maintain an erection:

  • Sildenafil (Viagra): It is advisable for a person to take sildenafil an hour before engaging in sexual activity. They can take it with or without food, but the drug may take longer to work if people consume a high fat meal.
  • Tadalafil (Cialis): This drug can treat ED and symptoms of an enlarged prostate. A doctor may also prescribe it for people who have pulmonary hypertension in some cases. In addition, individuals can take tadalafil 30 minutes before having sex but should not take more than one pill in one day. Tadalafil may not be a good option for those who take nitrates, as these can lower their blood pressure when interacting with the ED drug.
  • Vardenafil (Levitra): This is a tablet that dissolves in the mouth, so people do not need to drink water to swallow it. Individuals can take it when required, but an hour before sexual intercourse. It is advisable for a person to immediately place the tablet on their tongue after removing it from its blister pack.

Surgery

The NIDDKTrusted Source mentions two surgical procedures that urologists may recommend for people with ED:

  • Implantation: Doctors may also refer to these as prostheses. They may use inflatable implants, that can make the penis appear longer, or malleable implants. These are devices that allow individuals to adjust their penile position.
  • Reconstruction: This may be the best option for those under the age of 30. During this procedure, the doctor repairs the arteries preventing individuals from maintaining an erection.

Exercise

Exercise may help individuals manage ED symptoms.

In a 2018 articleTrusted Source, researchers advise that a 160-minute weekly exercise over a 6-month period can help reduce erectile problems that occur with obesity, hypertension, and cardiovascular diseases.

The article also mentions other interventions that can help improve erectile function. These include:

  • pelvic floor muscle training
  • quitting smoking, if a person smokes
  • following a healthy diet

ED equipment

A range of tools and equipment is available to help people with ED. For example, penis pumps help support erections without the need for medication.

A person should contact a doctor if they experience any of the following symptomsTrusted Source of ED:

  • they can get an erection sometimes, but not every time they want to have sex
  • they are not able to maintain an erection during intercourse
  • they are unable to get an erection at any time

A doctor is likely to ask the person about their medical and sexual history. They may also examine the person and perform some tests.

If the doctor diagnoses the person with ED, they can then recommend treatments. They may also advise certain lifestyle changes that may benefit sexual function. These can include more exercise, quitting smoking, limiting alcohol consumption, and reaching a moderate weight.

It is also important for individuals to consult a doctor to rule out any other potential health issues, such as cardiovascular disease or high blood pressure.

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Here are some answers to common questions about ED:

Is there any food that works like Viagra?

Switching to a healthy balanced diet high in flavonoids may complement the treatment of long-term erectile dysfunction.

However, individuals should be aware that many potentially unsafe products claim to have the same effect as Viagra but with natural, herbal alternatives. Individuals should proceed with caution when exploring such products and ensure they are fully aware of the possible side effects.

What is the best fruit for erectile dysfunction?

Strawberries and other berries may best complement ED treatments, especially if free from harmful pesticides.

Other beneficial fruits include apples, pears, and citruses such as oranges and lemons.

What is the fastest way to cure erectile dysfunction?

The quickest way to treat erectile dysfunction will depend on many factors, including a person’s age and underlying medical conditions.

Alongside a doctor-recommended treatment plan, individuals may notice an improvement in their symptoms by maintaining a balanced diet and getting regular exercise and sleep.

Those with ED may find that eating certain foods and maintaining a healthy diet helps their symptoms if they are unable to take medication or find it ineffective.

However, a person should consult their doctor if they have symptoms of ED. The doctor may also want to discuss any potential coexisting health issues.

People should also check with their doctor before taking any supplements or increasing the intake of specific foods, especially if they take other forms of medication.