12 foods that help ED—and 3 things to avoid

Erectile dysfunction (ED), when a man has difficulty attaining or maintaining an erection, can feel embarrassing to talk about. However, it’s very common. More than 30 million in the United States have experienced this sexual problem. Research shows that the causes of ED can be emotional or physically systemic. Common sources of sexual dysfunction include:

• Stress
• Depression
• Anxiety
• Deficit in nerve signaling from causes such as spinal cord disease, brain injury, and diabetes
• Vascular disease (most common) from reduced blood flow due to atherosclerosis (hardening of the arteries) induced by factors such as high blood pressure, diabetes, smoking, and high cholesterol
• Medications
• Endocrine or hormone issues
• Alcohol use
• Pelvic surgery or injury

Discussing ED with your healthcare provider to rule out physical factors that can be checked through blood work is important. Your healthcare provider may test your blood sugar, cholesterol, and even kidney function. Even though it can occur at any age, men are more likely to have ED in middle age or later.

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Does diet affect erectile dysfunction?

The Massachusetts Male Aging Study found an association between dietary cholesterol and unsaturated fat intake and the incidence of ED. Other studies have also shown that eating a Mediterranean diet—mostly vegetables, fruits, whole grains, and healthy fats (like olive oil)—may prevent ED.

12 foods that help ED

While further research is needed, preliminary evidence shows that eating these foods could be beneficial for men’s health. In addition to decreasing ED, they have other health benefits, making it a win-win to add them to your diet. 

1. Blackberries and other flavonoid-rich fruits

A study showed that regularly eating flavonoid-rich foods reduced the incidence of ED. Blackberries have six different types of flavonoids. If berries aren’t your thing, dark chocolate, strawberries, blueberries, apples, pears, citrus fruits, and red wine are great sources of flavonoids. A 2016 study found that men who consumed these flavonoid-rich foods experienced a 9%-11% reduction in ED. 

2. Watermelon

Research in animals shows that L-citrulline, which is found in watermelon, might stimulate blood flow to help with ED. In other words, this summertime fruit could have an effect similar to Viagra, increasing circulation to the penis, although further research is needed to evaluate this possibility. It also contains lycopene, which is beneficial for heart health and could be helpful if an underlying condition is causing ED. Lycopene-rich foods include tomatoes, guava, carrots, red oranges, pink grapefruit, and apricots.

3. Spinach and dark leafy greens

Vegetables such as asparagus and Brussels sprouts and dark leafy greens like spinach, romaine, arugula, and mustard greens have high levels of folate (folic acid). Folate is a natural form of vitamin B9. A study found that men who experienced ED often had low levels of folic acid. Further investigation is needed to determine if increasing your intake of folic acid could help you prevent or reverse the effects of ED.

4. Oatmeal

Oatmeal contains the nonessential amino acid L-arginine, which can relax the smooth muscle lining of blood vessels and increase blood flow. A 2019 systemic review and meta-analysis shows that L-arginine supplementation could be effective for ED.

5. Pistachios, walnuts, hazelnuts, and almonds

Researchers examined if eating pistachios would help men who had ED. After three weeks of eating pistachios, the study participants in this small, uncontrolled experiment had a significant improvement in erectile function. Pistachios are a source of antioxidants that might help improve blood flow. 

Another study found that healthy males who consumed a mix of almonds, hazelnuts, and almonds experienced enhanced orgasm quality and sexual desire, though more research is needed to determine their impact on ED. 

6. Pomegranate juice

Although it was not significantly significant, a study of 53 men at California State University found that 25 of the 42 participants who had improvements with ED during the study achieved this when drinking pomegranate juice for four weeks. Antioxidants found in pomegranate juice enhance nitric oxide levels which can improve ED. It’s not proven, but if you enjoy sipping on this tart beverage, it may be worth a try.

7. Avocado

The Aztecs named avocados ahuacatl, a Nahuatl word meaning testicle, because these green fruits were symbols of love and fertility. In the modern day, it’s known that avocados have high levels of zinc, which may increase testosterone levels.

8. Bananas 

Bananas are high in potassium and also contain lots of flavonoids. Research found that men who had the highest flavonoid intake over a 10-year span were 10% less likely to experience ED. 

9. Fish

Omega-3 fatty acids, found in most types of fish, may help to increase blood flow during exercise. Possibly related to this effect, a study found that in an animal model, omega-3 fatty acids helped improve ED. Some types of fish high in omega-3 fatty acids include albacore tuna, salmon, herring, mussels, anchovies, swordfish, sardines, mackerel, and trout. 

10. Chili peppers

Research looking at herbal remedies for ED used by men in Uganda noted that capsicum frutescens (chili pepper) may be helpful as a circulatory stimulant. You know that feeling of your sinuses opening up after you eat something hot and spicy? Chili peppers could increase blood flow by affecting your blood vessels, an effect seen in an animal study.

11. Peanuts

Peanuts are rich in arginine, an amino acid the body uses to build protein. According to a 2019 systematic review and meta-analysis, supplementing with arginine may help ED by boosting nitric oxide levels in the blood, increasing blood flow.

12. Coffee

With its numerous nutrients and antioxidants, coffee has many health benefits. It improves cognition and exercise performance and reduces the risk of chronic diseases like diabetes, Parkinson’s, and Alzheimer’s. According to research, coffee may play an important role in ED, too–subjects whose daily intake of coffee was 2-3 cups per day experienced the lowest incidence of ED. That may be because caffeine relaxes arteries and increases blood flow.

3 ingredients to avoid for an ED diet

Just like certain foods can help your sexual performance, others may hinder it. If you’ve experienced ED in the past, it’s likely your healthcare provider will recommend cutting back on these three things to enhance your sexual health.

1. Alcohol and sugary drinks

While having a couple of drinks to get in the mood might feel like an aphrodisiac, it can have the opposite effect. Drinking alcohol can reduce testosterone production and depress the central nervous system. These factors can cause ED.

“Stay away from alcohol,” says Kendrick Heywood, MD, internal medicine physician at HealthGAINS. “It does more harm than good. Sugary foods and sports drinks are also terrible. Stay away from those.”

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2. Soy-based products

One case report examined a man who consumed large quantities of soy-based products and found a sudden onset of ED. Another study determined that healthy men who used soy protein powder for four weeks had decreased testosterone levels. If soybeans can reduce the production of androgens and the levels of testosterone, then they may cause ED.

3. Licorice

Licorice candy can lower testosterone levels, according to one study. Low levels of this male hormone could lead to decreased sex drive and increased risk of ED.

Other ways to treat ED

If trying an ED diet alone doesn’t do the trick, you don’t have to settle for a subpar sex life. The good news? There are other options to resolve ED—in combination with nutritional modifications or on their own.

Counseling

The type of treatment you receive will depend on what is causing the ED. If it is an emotional issue, then individual or couples counseling may be helpful.

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Regular exercise 

Research has found that physical activity can improve ED in men with vascular ED. It helps to lower cholesterol levels and improve heart health. It can also help to strengthen the pelvic floor—especially with targeted Kegel exercises.

Another benefit is stress reduction. Getting your heart pumping or finding your zen with yoga can help reduce stress-related ED. 

Lifestyle changes 

A study examined how risk factors, such as smoking, obesity, alcohol consumption, and lack of physical activity, influence ED. The findings suggest that making changes in these areas—stopping smoking, maintaining a healthy weight, decreasing alcohol use, and increasing physical activity—might improve ED. 

According to research, eating a heart-healthy diet focused on fruits and veggies, beans, and fish and low in saturated fats, full-fat dairy, and red/processed meats may have a role in preventing ED.

Vitamins

Even though there isn’t any concrete data that vitamins can improve ED, there has been some research that suggests vitamin D, vitamin B9 (folic acid), vitamin B3 (niacin), and vitamin C may help. Vitamin D can be found in foods like salmon, tuna, liver swordfish, fortified milk or OJ, and egg yolks. Good sources of vitamin B3 include red meat, poultry, fish, legumes, bananas, nuts, and seeds. Vitamin C is plentiful in citrus fruits, bell peppers, strawberries, tomatoes, potatoes, and cruciferous veggies. 

“As far as supplements go, I recommend two: nitric oxide boosters and L-arginine,” says Dr. Heywood. “Both boost blood flow, which is what matters when it comes to your manhood.” 

Just be sure to consult with your healthcare provider for medical advice before taking any dietary supplements, especially if you take medications, because there could be an adverse reaction.

RELATED: What vitamins are good for ED?

Medication 

If there is a physical cause of the ED, medications can help to relax muscles and increase blood flow. Some common medications are:

• Viagra (sildenafil)
• Cialis (tadalafil)
• Levitra (vardenafil)
• Stendra (avanafil) 

Medication interactions

These medications can interact with certain foods and other medications. For example, grapefruit juice can delay absorption of Viagra and increase the levels in your body. Or, “eating too much food before you take an enhancement pill can lead to reduced absorption and weaker results,” says Christopher Davis, MD, a cardiologist at HealthGAINS. “For best results, meds should be taken an hour or two after or before eating a meal. This gives your body more time to process the food and then absorb what’s needed from the meds.” 

You should discuss taking ED meds with your healthcare provider if you take blood pressure medication. You should also not take two different ED medications at the same time. If you combine these medications or if you take Viagra with blood pressure medication, you might experience side effects like dizziness—or, in severe cases, a heart attack.

What symptoms require a doctor’s visit?

When it comes to ED, two things require a visit to your healthcare provider, according to Dr. Heywood.

1. If intimacy is painful for you or your partner, it’s time to make an appointment. This could be a sign of an underlying condition, such as Peyronie’s Disease.
2. If ED is consistent, call your healthcare provider. One bout of ED could be an off day. But if it keeps happening, it’s time to see your healthcare provider—and maybe even a cardiologist. ED can be an early warning sign of future heart complications. It may also be a warning that testosterone levels are declining, which may need to be addressed with treatment.

ED is a red flag in men that can save lives. “One of the first stages of heart disease is endothelial dysfunction,” Dr. Davis explains. “Because this dysfunction usually affects the blood vessels in the penis first, ED becomes an early indicator.”

Yes, it can feel uncomfortable to talk about, but having the right tests can prevent a major health issue—along with restoring your confidence in the bedroom.