22 Ways to Get Harder Erections Without

Medication
• Overview
• Communicate
• Try something new
• Dietary do's
• Dietary don'ts
• Mediterranean diet
• Alcohol
• Caffeine
• Exercise
• Cycling
• Weight
• Sleep
• Stress
• Nicotine
• Herbs
• Q&A
• See a doctor

Things to consider
Not happy with how hard your erections get? You’re not alone.
The key is figuring out whether you’re dealing with a one-off issue or if less than ideal erections are
becoming a regular occurrence.
Either way, a combination of talking with your partner, making a few lifestyle adjustments, and
forming new habits may help.

Start by talking to your partner

Talking to your partner is the only way to communicate how you’re feeling and what you’re
experiencing.
Use this time to open up a discussion about any anxieties, discontents, or even boredom you may have
about your current sex life.
Here are some tips to help spark a healthy, productive conversation:
• Dissatisfaction with your sex life doesn’t necessarily mean dissatisfaction with your
partner or relationship. Try to keep your mind from wandering toward extremes. Do your best
 to reassure your partner. A convo about your sex life likely doesn’t mean the end of this pairing;
you may just need something new to spice things up.
• Sexual behaviors are often learned from the media we consume. This includes both positive
and negative depictions of sexual activity. Be aware that what you think sex is supposed to be
may not be what you or your partner want.
• Timing is important. This isn’t the time to multitask. You don’t want to risk making your
partner feel unheard during a vulnerable conversation.

Try something new in the bedroom

Before you do anything too drastic or long term to your diet or lifestyle, try to spice things up with:
• New positions. Try raising your partner’s legs on your shoulders when you enter, do it from
behind while lying on your side or with your partner on their hands and knees, or have your
partner keep their legs closer together to tighten the vaginal canal or anal area.
• Sex toys. Handheld vibrators, penis rings, butt plugs, and anal beads can be a fun way to
stimulate the penis, clitoris, or anus.
• Other forms of sexual contact. Use your mouths to build excitement, either on each other’s
genitals or other erogenous areas.
• Different entry points. In a heterosexual relationship and only tried vaginal sex? Ask your
partner if they’re interested in trying anal. Or if they’re willing to peg you with a toy. Pro tip:
Bring plenty of lube!
• Role-playing. Set up a situation or act as characters to help build an arousing story around your
sexual encounter.
• Focus less on sexual performance. Instead, focus more on identifying what type of touch feels
the most pleasurable to you.

Eat more fruits, vegetables, whole grains, and legumes

The nutrients in many fruits, vegetables, whole grains, and legumes help improve blood flow
throughout your body — including your penis.
And blood flow to the penis is one of the keys to healthy, consistent erections.
Here are some foods that may help:
• Fruits high in antioxidants and anthocyaninsTrusted Source, such as blueberries, can help
protect body tissues and lower your risk for heart disease.
• Dense, leafy greens with folateTrusted Source, like spinach, can help boost testosterone
levelsTrusted Source.
 • Foods dense with B-12Trusted Source, such as fermented soy-based tempeh, can help support
other bodily functions that contribute to erectile health.
• Foods with L-arginineTrusted Source, such as oatmeal, can help relax your muscles and
improve blood flow.

Eat less fatty, fried, and processed foods

Eating a diet that’s high in fatty, fried, or processed foods may increase your riskTrusted Source for
conditions that can affect your sexual health and overall well-being.
These conditions include:
• heart disease
• high blood pressure
• diabetes
You may find it helpful to:
• Swap high-fat dairy products, like yogurt and milk, for low-fat versions.
• Opt for oat or whole-grain cereals instead of processed ones.
• Buy cheese whole instead of pre-grated.
If you’re usually pressed for time, you may find it helpful to keep salad greens and other
easy-to-prep vegetables and grains like quinoa on hand.
Use simple whole foods like these to throw a quick, nutritious meal together, or even prep a
meal or two in advance.

Not sure where to start? Consider the Mediterranean diet

Some researchTrusted Source suggests the Mediterranean diet can help with several underlying factors
that may contribute to erectile dysfunction (ED).
Following this diet may help:
• lower cholesterol
• increase antioxidants
• increase L-arginine levels
• improve blood flow
If you aren’t ready to make the switch or want to gradually ease into it, start by eating more of the
following:
• vegetables like kale, spinach, and carrots
• fruits like apples, bananas, and grapes
• nuts and seeds like almonds, walnuts, and sunflower seeds
 • legumes like beans, lentils, and peanuts
• tubers like potatoes and yams
• poultry like chicken and turkey
• eggs
• dairy like cheese and Greek yogurt
• healthy fats like extra-virgin olive oil and avocados

Cut back on your alcohol intake

Heavy alcohol consumption is associatedTrusted Source with a higher risk of sexual dysfunction.
One or two drinks typically won’t hurt. It may even help lowerTrusted Source your risk for erectile
issues.
But there’s a direct correlation between how many drinks you have and how often you have issues with
sexual performance.

Feel free to drink more caffeine

Love coffee or tea? Great! Caffeine has been shownTrusted Source to improve blood flow and relax the
muscles that help you get and keep an erection.
Try to keep it to black coffee, unsweetened tea, and caffeinated drinks without sweeteners.

Get at least 20 minutes of moderate exercise every day

Some research suggests that physical inactivity can have a negative effect on erectile function.
Just 20 minutes of exercise a day can help improve your circulation and aid in weight management —
two key factors in overall erectile health.
Make time for a short walk or jog, or consider the following moves for an at-home workout:
• planks
• pushups
• situps
• squats
• burpees

Watch how much time you spend cycling, though

Some research suggests the pressure put on the blood vessels and nerves in your pelvic area when
biking can lead to ED.
More research is needed to know if there’s truly a connection.
If you bike a lot to work or just for fun, consider investing in a seat that takes some of the pressure off
your perineum, where pressure may do the most damage.

All in all, maintain a healthy weight

Having excess weight or obesity can affect your sex drive and increase your risk for conditions that
affect your sexual health, including:
• type 2 diabetes
• high blood pressure
• high cholesterol
Eating a balanced diet and getting regular exercise are key.

Make sure you’re getting enough sleep

Not getting enough sleep, especially as a result of sleep apnea and other sleep disorders, has been
linkedTrusted Source to an increased risk of ED.
Losing sleep can also make you more likely to develop plaque in your arteries (atherosclerosis).
This can affect your circulation, and, in turn, make it more difficult to get and maintain an erection.
Here are some tips to make sure you get your six to eight hours a night:
• Turn off all screens — including your phone, computer, or TV — at least an hour before bed.
• Avoid caffeinated drinks after about 6 p.m.
• Limit any daytime naps to an hour or so at most.
• Try to go to bed and wake up at the same time each day.
• Consider taking a melatonin supplement about an hour before bed.
• Keep your bedroom at around 70°F (21°C).

Do what you can to minimize or better manage your stress

Research suggests that psychological factors like stress and anxiety are often the culprit behind ED.
Stress and anxiety can also make you more likely to develop other conditions that have been linked to
ED, including:
• heart disease
• high blood pressure
• high cholesterol
• overweight or obesity
• alcohol use disorder
Try these tips to reduce stress:
• Listen to music.
 • Light an aromatherapy candle or diffuse essential oils.
• Keep a journal to write down your thoughts.
• Make yourself laugh with a funny movie or stand-up comedy.

Try to cut back your nicotine use

Nicotine and other chemicals in vaporizers, cigarettes, cigars, and other products can damage blood
vesselsTrusted Source and reduce the effectiveness of nitric oxide.
Nitric oxide opens up your blood vessels, allowing blood to flow through more easily when you’re
erect. Impairing its effectiveness can make it more difficult to get and stay erect.
The earlier you quit, the lower your overall risk for developing ED.

You may be able to use an herbal supplement, but exercise

caution
Herbal supplements aren’t regulated in the same way as food and medication. Many herbs can interact
with over-the-counter and prescription medications, too.
It’s important to talk to a healthcare provider before adding any of the following supplements to your
routine. They can discuss your individual risk for side effects.
Talk to your provider about:
• L-arginine. This amino acid has been shownTrusted Source to help with ED. It relaxes blood
vessels to improve blood flow for consistent erections.
• L-citrulline. This is another amino acid. Your body converts it to L-arginine. It also
improvesTrusted Source blood flow by helping create nitric oxide.
• Ginseng. This herb has long been shownTrusted Source to improve libido with a component
called ginsenosides. It may also improve sperm quality and sperm count.
• Yohimbe. This tree bark-derived substance is thought to blockTrusted Source alpha-2
adrenergic receptors. This may increase blood flow for better erections. More research is needed
to better understand this potential connection.
• Horny goat weed. This cleverly named herb contains icariin. This substance blocks PDE5, an
enzyme that stops erections. It also makes it easier for blood to flow into the smooth muscles of
the penis.

Different scenarios may produce different results

Q: Why do I have a firm erection when I masturbate and not when I’m with a
partner?
Masturbation is a solo activity. If you’re horny, you can probably get yourself to an orgasm without
much help because you can focus entirely on the good feelings that come with pleasuring yourself.
But sex with another person brings in more complexity: both your and your partner’s moods, emotions,
level of trust with each other, and levels of confidence. To reduce performance anxiety, focus more on
discovering what’s most pleasurable to you versus on how well you’re sexually performing.
This is where communication is crucial. Openly discussing any anger, resentment, embarrassment, or
unresolved conflicts can help maintain the trust and intimacy needed for a healthy sexual relationship.

When to see a doctor or other healthcare provider

Make an appointment with a doctor or other healthcare provider if you’re frequently:
• concerned about the overall firmness of your erection
• unable to get or maintain an erection
• stressed or concerned about your sexual performance
These could be symptoms of ED.
Low testosterone levels can also affect your sexual performance. See a doctor if you notice any of the
following:
• reduced semen volume
• abnormal hair loss
• persistent fatigue
• difficultly concentrating
• trouble with your memory
• losing muscle mass
• abnormal fat buildup, especially in the chest (gynecomastia)
Your doctor can order some blood tests and recommend treatment, if needed.
The Best Foods for Your Penis: Enlarge and
Maintain an Erection
It turns out that certain foods can boost your stamina in the bedroom.

Research indicates that some specific nutrients—from common vitamins to lesser-known plant extracts
—have demonstrated positive effects on very specific aspects of penile performance.
Eat This Not That! has rounded up the best examples of these superfoods that also make your little guy
look bigger by flattening your belly! After reading this, don't miss these best foods for sexual stamina!

Spinach

Eating spinach, a green rich in appetite-suppressing compounds, can not only make you look better
naked, but can also increase blood flow below the belt. "Spinach is rich in magnesium, a mineral that
decreases inflammation in blood vessels, increasing blood flow," explains Cassie Bjork, RD, LD of
Healthy Simple Life. "Increased blood flow drives blood to the extremities, which, like Viagra, can
increase arousal and make things more pleasurable," says Tammy Nelson Ph.D. Spinach is also rich in
folate, which increases blood flow to the nether regions, helping to protect you against age-related
sexual issues.

Coffee

Recent University of Texas findings suggest that men who drink two to three cups of java a day—or 85
to 170 milligrams of caffeine from other beverages—are 42 percent less likely to have erectile
dysfunction than those who consume up to seven milligrams of the stimulant daily. And those who
throw back four to seven cups were 39 percent less likely to have the condition than their less jittery
counterparts. The trend holds true among overweight, obese and hypertensive men, but not for those
with diabetes, a condition that often causes the issue. So, how exactly does drinking coffee keep things
going strong? The scientists say that the stimulant triggers a series of reactions in the body that
ultimately increase blood flow south.

Bananas

Hard men have healthy hearts, so eat bananas for potassium, which is great for your heart and
circulation. Getting enough potassium helps keep your sodium levels under control, stopping your
blood pressure from hitting the roof and reducing your risk of heart problems. If you eat too much salt
and don't like bananas, get your potassium from oranges or jacket potatoes (the mineral's in the skin).

Tomatoes

Double down on the marinara to protect your manhood. One study found the garden vegetable could
improve sperm morphology (shape); men with the highest tomato intake had between 8 and 10 percent
more 'normal' sperm than those with low tomato intake.
 Hot Sauce

How alpha are you? Well, how many shakes of hot sauce can you handle? A recent study from France
found men who have a taste for spicy foods tend to have higher testosterone levels than those who can't
handle the heat. Of the 114 male participants surveyed, researchers saw a clear correlation between
frequent hot-sauce usage and higher T-levels. Study authors suggest the findings may be due in part to
capsaicin—the fiery compound in chili pepper that previous studies have associated with increased
testosterone levels. In animal studies, capsaicin has also shown to increase the size of certain organs,
while simultaneously decreasing belly fat.

Watermelon

Watermelon is one of the richest natural sources of L-citrulline, an amino acid that can help make
things get up and stay up. Once it's in the body, it converts to L-arginine, stimulating the production of
nitric oxide, which increases blood flow.

Ginger
If you like your food like you like your lovers—sweet and spicy—you're in luck. Ginger is another
food that can improve your bedroom life by aiding blood flow and improving artery health. According
to a study in the International Journal of Cardiology, consuming a mere teaspoon of the stuff a few
times a week is all you need to reap the heart-healthy benefits. The spice has also been shown to boost
levels of testosterone and sperm viability. So go ahead and place that second order of sushi this week—
just don't leave the ginger on your plate.

Pomegranate

Some scholarly minds believe it wasn't an apple, but a pomegranate with which Eve tempted Adam in
the Garden of Eden. She was smart: A study published in the International Journal of Impotence
Research discovered that pomegranate juice, rich in antioxidants that support blood flow, can help
improve erectile dysfunction. Though this study was funded by POM Wonderful, animal studies have
also shown that the elixir improves long-term erectile response, so it's definitely worth a shot–literally.
Knock a shot back or water your juice down a bit: One cup of tart POM Wonderful packs 31 grams of
sugar.

Green Tea

The brew is rich in compounds called catechins, which have been shown to blast away belly fat and
speed the liver's capacity for turning fat into energy. But that's not all: Catechins also boost desire by
promoting blood flow to your nether region. "Catechins kill off free radicals that damage and inflame
blood vessels, increasing their ability to transport blood," says Cassie Bjork, RD, LD of Healthy Simple
Life. "Catechins also cause blood vessel cells to release nitric oxide, which increases the size of the
blood vessels, leading to improved blood flow," she explains. Blood flow to the genitals = feeling of
excitement, so sipping the stuff will, well, make you want to get it on. Bjork suggests drinking four
cups a day to feel the full effects. Pick up one of our 5 favorite teas for weight loss.

Dark Chocolate

There's a reason chocolate became a gift given before amorous activity. Cacao increases levels of the
mood-boosting hormone serotonin, which can lower stress levels, boosting desire and making it easier
to reach orgasm. And that's not all: Cocoa also increases blood flow through the arteries and relaxes
blood vessels, sending blood to all the right regions, which can boost pleasure.

Oats

If you want to go long enough to help your date reach the big O, reach for some oatmeal. The popular
breakfast cereal is a good source of l-arginine, an amino acid commonly used to treat erectile
dysfunction. Plus, whole grains like oatmeal also help lower cholesterol levels. Having high cholesterol
can lead to atherosclerosis, a condition that clogs and narrows arteries, impairing blood flow. This
could eventually lead to heart problems, but you'll likely notice issues below the belt first. The arteries
surrounding the genital area are narrower than coronary blood vessels, so they're more susceptible to
clots. Simply put, the better your cholesterol levels are, the better your erection will be, too.
 Pine Nuts

These underrated kernels are rich in zinc, and people with higher levels in their system have been
shown to have a stronger sex drive than those with lower levels. They're also a good source of
magnesium, which boosts testosterone and keeps sperm healthy and viable. Pine nuts are the primary
ingredient in pesto, so go Italian on your next date night, or sprinkle them on a salad with avocado,
tomatoes and salmon.

Cherries

Cherries are rich in anthocyanins, plant chemicals which clean your arteries of plaque, keeping them
open for business. That has a direct effect on blood flow below the belt. So make them a regular snack:
One cup clocks in at fewer than 100 calories and boasts B vitamins, cancer-fighting flavonoids and
three grams of fiber.

Wine
If you're looking for a way to simultaneously boost your libido and calm those pre-date jitters, pour
yourself a glass of red wine. According to a study printed in Nutrition Journal, vino could elevate your
testosterone levels. In lab tests, researchers found that quercetin, a compound in wine, blocks an
enzyme that causes the body to excrete testosterone, thereby increasing the amount of T circulating in
the blood. Wine's rich antioxidant profile also triggers nitric oxide production, which relaxes artery
walls. This increases blood flow down south, creating feelings of erotic excitement. For some great
picks for your next tipple, check out our 16 best wines for weight loss.

Catuaba

This Amazonian aphrodisiac comes from a tree native to Brazil, where tribes traditionally use it to
remedy indifference, impotence and nervousness (a well-known mojo killer). The plant's active
compounds, catuabine A and B, appear to act on certain centers in the brain, says Kilham, so you may
experience erotic dreams while taking catuaba.

Salmon

It's no secret that oily coldwater fish like wild salmon, sardines, and tuna are overflowing with omega-3
fatty acids, but here's something you may not know: The nutrient not only benefits your heart but also
raises dopamine levels in the brain. This spike in dopamine improves circulation and blood flow,
triggering arousal. There's more: "Dopamine will make you feel more relaxed and connected to your
partner, which makes intercourse more fun," says Tammy Nelson. Just make sure you're ordering the
right kind by reading this special report: 8 Mistakes You're Making When Buying Salmon!
 Brazil Nuts

Selenium is a trace mineral found in Brazil nuts that plays an important role in hormone health. You
only need a tiny bit for healthy sperm, but a tiny deficiency can be catastrophic for reproductive health.
In one study, men who had lower testosterone and were infertile also had significantly lower selenium
levels than the fertile group. Supplementing with the mineral improved chances of successful
conception by 56 percent. And a second study that included 69 infertile men with low levels of the
mineral, found selenium supplementation could significantly improve sub-par sperm motility
associated with testosterone deficiency. Moreover, 11 percent of the men successfully impregnated
their partners during the trial!

Potatoes

Potatoes—whether they're the white or the sweet variety—are a great source of potassium. This
nutrient boosts circulation, which keeps blood flowing where it needs to go and boosts your bedroom
pleasure. (It also counteracts salt-related bloating, so you'll look better naked too.)
 Maca

Ancient Incans consumed this energizing Peruvian plant, says Chris Kilham, an ethnobotanist at the
University of Massachusetts at Amherst. Maca increases sexual appetite, stamina, endurance and
fertility. One 2008 study conducted at the Depression Clinical and Research Program at Massachusetts
General Hospital in Boston found that maca helped people with antidepressant-induced dysfunction to
regain their libidos. Check out 25 more Secret Superfoods for Weight Loss right here!

Carrots

A study published in the journal Fertility and Sterility that analyzed the effect of various fruit and
vegetables on sperm quality discovered carrots had the best all-round results on sperm count and
motility — a term used to describe the ability of sperm to swim towards an egg. Men who ate the most
carrots saw improved sperm performance by 6.5 to 8 percent. The Harvard researchers attribute the
boost to carotenoids, powerful antioxidative compounds in carrots that help the body make vitamin A.
 Serrano Chiles

Quien és mas macho? A recent study by French researchers found that men who eat the most spicy
foods tend to have higher testosterone levels than those with milder palates. Study authors attribute the
T-boosting effects in part to capsaicin, a compound in chilies that previous research has associated with
increased testosterone levels. Seriously spicy serrano peppers are also packed with quercetin, a nutrient
shown to boost testosterone levels in the body by reducing the amount that's otherwise flushed out by
the kidneys. Capsaicin, the compound that makes tabasco sauce hot, releases chemicals that increase
heart rate, mirror signs of arousal and rev up things.

Pumpkin Seeds

Pumpkin seeds are one of the best dietary sources of zinc and magnesium—essential minerals shown to
boost testosterone levels and growth factor hormone, especially when combined. In fact, college
football players who took a nightly zinc-magnesium supplement showed a 30 percent increase in
testosterone levels and a 13 to 16 percent increase in leg strength, one eight-week trial found. The seeds
are also a rich source polyunsaturated fatty acids shown to boost prostaglandins — hormone-like
substances that play a key role in feeling turned on. Grab some, or choose any of these 50 Best Snacks
for Weight Loss!
 Chicken Breast

Classic dietary staples, like the chicken breast, may not have the Instagram presence of say, maca, but
they earn a place on plates much longer. Simply put, their health benefits continue to stack up. In
addition to a hefty amount of arginine — only turkey has more — a 3-ounce cooked chicken breast
contains only 142 calories and 3 grams of fat, but an impressive 26 grams of protein. That's more than
half of the day's recommended allowance. Plus, it's rich in B vitamins to rev your metabolism and
energy levels. (And if you're looking to treat erectile dysfunction, those B vitamins definitely don't
hurt.)

Celery

"Celery contains androsterone, a male pheromone released through perspiration, which limited research
has shown to increase flirty behavior among females," says dietitian Keri Gans, author of The Small
Change Diet. Ingesting the androsterone can boost also boost male arousal, and cause a dude's body to
send off scents and signals that make him more desirable to women, according to Alan Hirsch, M.D.,
author of Scentsational Sex.
 Eggs

The boner-boosting ingredient in eggs is choline, a powerful natural chemical that not only burns fat
but can help set your pants afire. Choline triggers the production of nitric oxide (NO), which relaxes
arteries and enables blood flow to do its thing. Bonus: Eggs are high in vitamins B5 and B6, which help
balance hormone levels and fight stress, two undoubtedly helpful factors in the bedroom. To pack on
more muscle, eat these essential 20 Foods With the Highest Amounts of Protein!

Honey

Honey, unlike table sugar, is packed with beneficial compounds like quercetin, which has been shown
to aid athletic endurance and ward off depression.. Honey also has a less dramatic impact on your
blood-sugar levels than regular sugar, so it won't send your body into fat-storage mode the way the
white stuff can. Try adding some honey to your afternoon tea or morning bowl of oatmeal, but don't go
overboard; the sweet nectar has 17 g of sugar and 64 calories per tablespoon, so too much honey can
make you heavy, rather than horny.
 Shiitake Mushrooms

These unassuming fungi are a triple threat: They have the highest level of choline of any vegetable—
one serving has almost double the amount found in an egg yolk. They're also rich in zinc and Vitamin
D, which keeps testosterone at a healthy level.

Grass-Fed Beef

In addition to being leaner and lower in calories than conventional cuts, grass-fed beef offers a host of
benefits, from muscle-building to fat-burning to heart protection. You can add assistance in the
bedroom to its list of good qualities; it's an excellent source of Vitamin B12. A recent report from
Harvard University highlighted a study that has linked low levels of B12 to erectile dysfunction. So, eat
up! Bonus: It's one of the healthy fats that actually makes you skinny.

Muira Puama
A 2000 study conducted at the Institute of Sexology in (where else?) Paris found that muira puama, a
Brazilian shrub traditionally used in South African folk medicine as an aphrodisiac, increased libido in
a majority of men who complained of impotence and a lack of desire. Other studies show this happy-
making herb also counteracts chronic stress, depression and nervous exhaustion.

White Fish

Men looking to boost their sperm quality should head to the fish counter, research suggests. Sperm size
and shape — one marker used to evaluate male infertility — was better in men who ate the most white
meat fish as compared to men who ate the least, a study published in The Journal of Nutrition showed.
And total sperm count was about 34 percent higher among men who ate the most dark meat fish, like
salmon and tuna, than men who ate the least amount of fish. Meanwhile, men who reported eating one
to three servings of processed meat had worse sperm morphology (shape) than men who ate the fewest
servings. Click here to discover How Tilapia is Worse Than Bacon!!!

Clams

These "sea pistachios," as Kimmy Schmidt called them, are no joke.They're one of the richest food
sources of erection-enhancing Vitamin B12 you can find. The boner-boosting bivalves are also high in
L-arginine, an amino acid that converts to nitric oxide (NO), the Marvin Gaye of naturally occurring
gases: It causes blood vessels to relax and facilitate blood flow, helping you get and stay hard.
Additionally, clams are high in muscle-building protein.
 Turkey Breast

The fowl most associated with belt-loosening feasts is lean, high in protein and the single best food
source of arginine, the amino acid. Researchers at the NYU School of Medicine gave L-arginine to a
group of impotent men, and found that six out of 15 men receiving the amino acid claimed an improved
ability to achieve erections, while none of the 15 men in the placebo group reported any benefit.
Additionally, the bird is rich in DHA omega-3 acids, which have been shown to boost brain function,
improve your mood and turn off fat genes, actually preventing fat cells from growing! Just make sure
you buy white meat only, as dark contains too much fat. And steer clear of prepackaged, sliced
lunchmeat—those turkeys are strictly jive.

Herring

This IKEA-cafeteria staple can actually help you put things together in the bedroom. In addition to
packing four times your daily requirement of Vitamin B12 in one average-sized filet, herring is also
rich in magnesium, which boosts testosterone and keeps sperm healthy and viable. On top of that, oily
fish like herring are sky-high in vitamin D, which can help you get and keep it up. In a recent study
published in the Journal of Sexual Medicine, Italian researchers examined 143 men with ED; 80% had
suboptimal levels of the nutrient, and the men with severe ED had a 24% lower level of D than those
with a mild form of the condition. The theory is that low levels of D promote dysfunctional blood
vessels and a shortage of nitric oxide.
 Blue Mussels

These chilly-sounding mollusks have the ability to heat things up quick, with more than three times the
recommended daily value of Vitamin B12. A 3-ounce serving also has 20 grams of muscle-boosting
protein, with only 4 grams of fat and 150 calories. Like clams, they're rich in iron, which helps ensure
that your blood flows everywhere it needs to. They're also high in magnesium, a natural enhancer; low
levels of the mineral have been shown to contribute to ED. Boost your levels even further with these
magnesium-rich foods.

Walnuts

Pistachios, peanuts and walnuts all contain the amino acid L-arginine, which is one of the building
blocks of nitric oxide—a naturally occurring gas that helps guys maintain their hard-ons. Speaking of
getting nutty, snap up these essential Best Nuts for Muscle-Building Weight Loss!

Oysters

According to legend, Casanova — the Tinder master of his time — regularly ate a breakfast of 50
oysters. Turns out he could've doubled as a nutritionist if he'd been able to get out of the sack. In
addition to being high in B12, oysters contain more zinc than any other food source ( almost five times
your daily DV). This nutrient is essential for testosterone production, and when your T levels droop, so
does your business. Like other bivalves, oysters are high in D-aspartic acid, an amino acid that has been
shown to temporarily boost low testosterone levels and improve sperm quality in infertile men.

Fortified Cereals

If seafood isn't your thing — or the Casanova Breakfast Plan doesn't work with your budget — know
that fortified breakfast cereals are also good sources of B12. According to the USDA, healthy cereals
such as Kellogg's All-Bran, Special K, Smart Start and Whole Grain Total provide a full day's
allowance. Check the nutrition facts and opt for whole grains, which can help lower cholesterol levels.
Having high cholesterol can lead to atherosclerosis, or clogged and constricted arteries, which inhibits
blood flow. That's dangerous for your heart, but guess which artery-rich organ you'll probably notice it
in first?

Damiana Leaf

Because it reduces anxiety and inhibitions, this nervous system tonic helps you become more relaxed
and amenable to arousal, says registered herbalist Roy Upton, R.H, executive director of the American
Herbal Pharamcopoeia. Damiana leaf's aphrodisiac abilities are also linked to a compound it contains,
progestin.
 Greek Yogurt

If you don't usually connect Greek yogurt with sensuality, that's understandable (and probably sane).
Just know that one container can provide 20% of your daily value of B12 and up to 17 grams of
protein. It's also a good source of potassium, which keeps your heart healthy and aids circulation —
two essential factors in getting hard. And those are only a few of the factors that make it one of our
favorite foods; it's also instrumental in weight loss and management.

Goji Berries

Energy-boosting goji berries have been used for thousands of years in Chinese medicine to help
increase energy and enhance the release of hormones. Goji increases the body's ability to handle stress
and support healthy mood, mind and memory—all while giving you the get-up-and-go energy needed
to get your workout to the next level," says Dr. Lindsey Duncan, celebrity nutritionist (he's worked
with Tony Dorsett and Reggie Bush). "Goji is also beneficial for increasing blood flow, which helps to
oxygenate all of the cells and tissues of the body, which increases your drive—that's why they call goji
the 'Viagra of China.'"
 Yohimbe Bark Extract

This African tree bark extract sends blood flow to the genitals, says herbalist Ed Smith, a founding
member of the American Herbalists Guild, who adds a warning that yohimbe can cause nervousness
and raise already-existing high blood pressure (so avoid taking it if you have heart or kidney disease),
and can also negatively interact with antidepressants.

Peanuts

Peanuts contain a trove the amino acid L-arginine, which is one of the building blocks of nitric oxide,
which aids your efforts under the covers. They also help reduce cholesterol levels. The less cholesterol
you have in your system, the easier it is for blood to circulate throughout your body and down, which
can help you maintain a firmer erection longer.

Teff
This ancient whole grain is a great addition to your pantry if you're suffering from quinoa fatigue, but
it'll also help you if things are drooping in the bedroom. Rich in manganese and iron, it also contains all
eight essential amino acids, which boost energy levels. And for grains with as much protein as teff and
quinoa, click here for Protein-Packed Power Grains!

Garlic

According to historians, ancient Egyptians used garlic to boost their stamina. While they didn't have
modern-day science to confirm that it actually worked, they were most certainly onto something.
Researchers have confirmed that consuming the plant helps stop the formation of new fatty deposits,
called nanoplaques, inside arterial walls. Yup, that includes the arteries leading to your penis, too. Keep
your heart healthy and your erections strong by adding the kitchen staple to your weekly dishes.

Broccoli

As men age, their estrogen levels gradually rise, while testosterone levels fall. Anti-cancer coupounds
called indoles can help strike a balance. Cruciferous vegetables like broccoli are rich in indoles, which
boost testosterone production by breaking down and flushing the system of excess estrogen, which
inhibits the production of male sex hormones. In one study, supplementing with indole-3-carbinol from
cruciferous vegetables for just 7 days cut the estrogen hormone estradiol in half for men. Another study
found indole supplementation significantly increased urinary excretion of estrogens.
 Peanut Butter

Turns out that good ol' P.B. is an aphrodisiac in disguise. It's rich in two nutrients that are key to good
bedroom performance: Niacin (with a quarter of your recommended daily value in two tablespoons)
and vitamin E (75% of your DV in that same serving). In a study printed in the Journal of Sexual
Health, men suffering from impotence who took a niacin supplement reported a significant
improvement in their bedroom prowess compared to men who took a placebo. Peanut butter is also a
good source of folate, which improves sperm quality.

Avocados

The Aztecs referred to avocados as testicles because of their scrotum-like appearance. They were onto
something. The green fruit is rich in potassium, vitamin B6 and vitamin E, nutrients that have been
associated with increased libido. Plus, avocados' good monounsaturated fats protect your heart and
boost circulation, while their abundant minerals and carotenoids supply energy and stamina.

Strawberries
Once your heart's racing, strawberries can help get the blood flow where it needs to go. They're packed
with anthocyanins, colorful plant chemicals which help keep your arteries unclogged, boosting
circulation. Plus, they're rich in vitamin C, which has been linked to higher sperm counts.

Chili Peppers

Nature's ultimate example of truth in advertising, chili peppers bring the heat. They contain capsaicin, a
natural chemical that lends spicy food its pleasurable pain and has serious fat-burning and libido-
revving benefits. Research has shown that it boosts testosterone and increases circulation — all good
news for your erection and what you do with it. Capsaicin also boosts the release of endorphins, which
in turn stimulate desire.
Foods to eat for better sex
• Circulation and stamina
• Boost libido
• Maintain an erection
• Takeaway
Humans have looked for ways to improve their sexual experience for thousands of years, including
trying to discover the best foods for sex.
Scientists have linked a variety of foods with better sex. In this article, learn about which foods to eat to
boost libido, improve stamina, and enhance your sex life.

Foods for circulation and stamina

Following a heart-healthy diet may improve sexual health.
Keeping the circulatory system in good working order is essential for sexual health. Better circulation
can lead to an improved sexual response in men and women. This is especially true for the erectile
response. Cardiac health is also vital for stamina.
In other words, if it is good for the heart, it is good for a person’s sex life.
The American Heart Association recommend a diet that includes:
• a wide range of fruits and vegetables
• whole grains and plenty of fiber
• healthful oils, such as olive oil and sunflower oil
• seafood, nuts, and legumes
Research suggests that following this heart-healthy diet can improve certain aspects of sexual health.
Researchers studying the Mediterranean Diet, which follows similar lines to the American Heart
Association’s, found that people with metabolic syndrome who followed the diet had fewer problems
with erectile dysfunction, otherwise known as ED.
Also, many of the foods featured in a heart-healthy diet, such as avocados, asparagus, nuts, seafood,
and fruit, have associations with better sex in both traditional medicine and scientific research.
For example, in Nahuatl — the language once used by the Aztecs — the term for avocados was the
same as the term for testicles.
Also, researchers found that people who ate avocados had a reduced risk of metabolic syndrome, which
is a risk factor for ED.
Men with metabolic syndrome are almost twice as likely as men without it to experience ED, so adding
healthful fats, such as those in avocados, to a varied diet may help.
Foods to boost libido
Foods that can help people improve their libido are commonly called aphrodisiacs, after Aphrodite, the
ancient Greek goddess of love.
Oysters are among the most famous aphrodisiacs in history. Their effects may be due to their zinc
content.
Zinc is a mineral the body needs every day for many vital functions, such as cell metabolism, stamina,
and regulating levels of testosterone. Testosterone is the most important male sex hormone.
One older study found that zinc might be helpful for treating ED in people with chronic kidney disease.
Oysters have more zinc than any other food per serving. Some examples of other foods that are high in
zinc are:
• crab
• lobster
• red meat
• fortified breakfast cereal
• pine nuts
However, sexual desire is complex and has to do with many more factors than just nutrition, including
an individual’s relationships, stress levels, and personal preference.
It is natural for people to experience ups and downs in their interest in sex. Many alternative healthcare
practitioners claim diet can help.
While more scientific research is needed, the following foods are possible libido-boosters:
• Asian and American ginseng
• Fenugreek
• Maca

Foods to help maintain an erection

Citrus fruits are rich in flavonoids.
When a person has difficulty getting and maintaining an erection, doctors refer to it as ED. According
to the Urology Care Foundation, ED affects up to 30 million men in the United States.
Understanding the physical, mental, and emotional factors that contribute to ED can help people choose
a diet that promotes better sex.
Factors that contribute to ED include:
• problems with blood flowing into and staying in the penis
• damage to nerve centers in the penis
• side effects of medication, radiation, and other medical treatments
 • depression, anxiety, and stress
Tackling the underlying cause is the best way to treat ED. But another thing people can do is eat more
fruit.
In one study, researchers linked a higher fruit intake to a 14 percent reduction in the risk of ED. The
flavonoid content of many fruits may be responsible for this improvement.
Foods rich in flavonoids include:
• berries
• citrus fruits
• grapes
• apples
• hot peppers
• cocoa products
• red wine
• tea (green, white, and black)
Research in an animal model has also shown that watermelon may be effective against ED. The
melon’s content of the amino acid l-citrulline may explain this positive action.
Also, nitric oxide may be beneficial to prevent ED by increasing blood flow and vasodilation.
Beets also contain nitrates, which convert to nitric oxide and may be beneficial for blood flow.

Takeaway
Many people look to their diet to increase their sexual desire, improve their ability to have sex, and
increase the pleasure they get from sex.
While research indicates possible links between particular foods and better sex, those seeking the best
food for sex should ensure they are eating a balanced, heart-healthy diet.