5 Nutrients That Fight Erectile Dysfunction

Can certain nutrients boost your sexual performance? Find out which foods may prevent erection problems — and how they work.

By Chris Iliades, MD

Medically reviewed by Pat F. Bass III MD, MPH

Sorry, guys: There's no miracle food to prevent erectile dysfunction. However, there is some evidence that certain foods may help.

"Evidence that foods can help with ED is probably related to a vascular connection," says Firouz Daneshgari, MD, professor and chairman of the department of urology at Case Western Reserve University School of Medicine and University Hospitals Case Medical Center in Cleveland. "Erectile problems are usually due to not having a good blood supply to the penis, so foods that are good for your vascular system may also help prevent ED." Should you eat more of the foods containing these key nutrients?

Nitrates in Leafy Greens and Beets

Leafy green vegetables, like celery and spinach, may increase circulation because of their high concentration of nitrates. Beet juice has been found to be really high in nitrates. Nitrates are vasodilators, which means they open up blood vessels and increase blood flow. Many years before the U.S. Food and Drug Administration approved the first ED drug in 1998, several case reports on the beneficial effects of nitrates for erectile dysfunction had already been published. The ED drugs used today are based on the relaxing effects of nitrates on the blood vessels that supply the penis

Flavonoids in Dark Chocolate

A recent study in the journal Circulationfound that flavonoids in dark chocolate improve circulation. That could be good for erection problems that are due to poor circulation. Flavonoids are naturally-occurring antioxidants that protect plants from toxins and help repair cell damage. Studies show that flavonoids and other antioxidants have similar effects on people. They may help lower blood pressure and decrease cholesterol, both of which are factors that contribute to erectile dysfunction.

Protein in Pistachios

A recent study found that men with erectile dysfunction who ate pistachio nuts every day for three weeks experienced significant improvement in sexual issues, including ED, sexual desire, and overallsexual satisfaction. The benefits of pistachios for erection problems may be due to a protein called arginine, which may help relax blood vessels. "This is another example of how good circulation is good for sexual health, which is good news because I eat a lot of pistachios," says Dr. Daneshgari.

Antioxidants in Watermelon

Some studies show that watermelon may have effects on erectile dysfunction that are similar to the ED drug Viagra and may also increase sexual desire. Watermelon is rich in beneficial ingredients known as phytonutrients. Phytonutrients are also antioxidants. One of their benefits is that they relax the blood vessels that supply an erection. Although watermelon is 92 percent water, the other 8 percent may work wonders for your heart and your sexual enjoyment.

Lycopene in Tomatoes and Pink Grapefruit

Lycopene is one of those phytonutrients that is good for circulation and good for sexual issues. Lycopene is found in deep red fruits like tomatoes and pink grapefruits. Some studies show that lycopene may be absorbed best when mixed with oily foods like avocados and olive oil. So you might want to make yourself an ED-fighting salad. Research also shows that antioxidants like lycopene help fight male infertility and prostate cancer.

Foods and Erectile Dysfunction: The Bottom Line

According to Daneshgari, "Your best bet is to eat a healthy diet that is good for your heart and your circulation." Other foods that are good for your circulation include cranberries, apples, peanuts, onions, tea, and red wine. Chances are, if you take good care of your vascular health, you will avoid many of the common causes of erectile dysfunction.

If you have been struggling with erectile dysfunction, it is a safe bet that your sexual partner has been too.

Experts agree that this sexual issue affects both partners — and that the best way to get erectile dysfunction help is to get help together. In fact, a study published in the International Journal of Impotence Research found that women often experience their own form of sexual dysfunction when coupled with someone who has ED, often due to a lack of intimacy, frustration, or an overall shortage of satisfaction. That means it is not enough to be honest about your erectile dysfunction problems with your doctor; you also need to be open with your partner.

What Women Need to Know

The more you and your partner know about erectile dysfunction, the better you will be able to manage this sexual issue together. Here are important facts you can share to initiate a discussion and relieve the awkwardness:

• Erectile dysfunction is common. Failure to achieve erection about 20 percent of the time is not abnormal. True erectile dysfunction affects about 1 out of 10 men, and up to half of all men over 50 at some time during their lives.
• Erectile dysfunction is not a normal part of aging. Erectile dysfunction does increase with age, though older men may experience a decrease in the quality of their erections and an increase in the time between erections. They may need more stimulation, but they can still have enjoyable sex lives.
• Erectile dysfunction is treatable. In most cases, erectile dysfunction help is both readily available and successful. Treatment options include oral and injectable medications, sex therapy, sexual help devices, and surgery.
• Women also have sexual issues. Up to 70 percent of couples have sexual health issues from time to time. Women may experience loss of desire and arousal problems, and may even experience pain during sex. These sexual issues also need to be addressed.

How a Woman Can Cope With a Partner’s Erectile Dysfunction

If your partner has erectile dysfunction, the most important tip for coping is communication. These steps can help:

• Get educated. Knowing the causes of erectile dysfunction and the treatment options available will lead you to choose something that works best for both of you. Go with your partner to doctor appointments and ask questions. Take an active role in the treatment process.
• Know that it's not you. Many women, especially older women, may feel that they are part of the problem and take it personally. This is rarely the case. In most instances, there is a physical or emotional reason for erectile dysfunction that does not have to do with you.
• Be positive. The fact that your partner is willing to be open about erectile dysfunction and do something about it is the biggest part of the battle. Don't be judgmental. Positive feedback is more important than assigning blame.
• Be flexible. Try other ways of having sex and experiencing intimacy. Find sexual techniques that you both enjoy and take the pressure off performance. Don't assume your partner knows what you want or that you know what he wants.
• Adopt a healthy lifestyle together. One of the best ways to cope with erectile dysfunction is to make positive lifestyle changes. Simple measures like quitting smoking, finding ways to reduce stress, and increasing exercise are good for both of you and are great for decreasing erectile dysfunction symptoms.

Erectile dysfunction is a sexual issue that affects both partners in a relationship, and the best way to manage and cope is to work on finding solutions together. Open and honest communication is the foundation to a good sexual relationship.