16 natural and home remedies for ED

1. L-arginine

L-arginine is an amino acid your body uses to make nitric oxide, which is the chemical that relaxes blood vessels in the penis and boosts blood flow (a necessary part of an erection).

According to some research, it seems L-arginine supplements might improve mild-to-moderate ED symptoms, orgasms, and overall sexual satisfaction. L-arginine is sometimes combined with L-citrulline in supplements because both amino acids are involved in similar pathways. At least theoretically, combining these amino acids could help with blood flow and, in turn, benefit ED.

While the research is promising, it’s limited. Results vary based on the cause of ED. Further research is needed, so for now, there’s no definitive evidence L-arginine is the ED cure-all you might be hoping for.

2. Folic acid

Folic acid is a B vitamin that supports nitric oxide, the signaling molecule that relaxes blood vessels and allows blood to flow into the penis during an erection.

One meta-analysis found that men with more severe ED had lower folic acid levels, and other research suggests folic acid deficiency may be a risk factor for ED. But this research can’t tell us whether low folate contributes to ED or just occurs alongside it. While some early studies show possible benefits of supplementing with folic acid, others did not find any benefit of folic acid supplementation for ED.

Supplementing with folic acid may help, especially in people with low folate or metabolic issues, but we don’t have enough data yet to say folic acid can treat ED. More research is needed.

3. Horny goat weed

Horny goat weed is a popular herbal supplement and a common ingredient in so-called male enhancement products. The United States Food and Drug Administration (FDA) recommends against using these male enhancement products as they may contain undisclosed prescription drugs or harmful ingredients.

It’s possible horny goat weed could help with ED because of a compound it contains called icariin. Studies have found icariin has a similar type of effect (though to a lesser degree) as phosphodiesterase type 5 inhibitors (aka PDE5 inhibitors, the class of medications FDA-approved to treat ED, such as Viagra).

Though animal studies indicate horny goat weed could be helpful for ED, there isn’t enough research to say how it works in humans or what side effects it may cause.

4. DHEA

DHEA (dehydroepiandrosterone) is a precursor hormone your body uses to make sex hormones like testosterone. Low DHEA levels have been linked to a higher risk of ED in men, but it’s not clear exactly how DHEA affects sexual function.

When it comes to supplements, the evidence is mixed. Some studies suggest DHEA may help certain people — especially those with hormone deficiencies or stress-related sexual issues — but results are inconsistent, and it’s not considered a go-to ED treatment.

Bottom line: If you suspect low DHEA or low testosterone may be causing your ED, speak to a healthcare provider who can test your levels and recommend appropriate treatment if needed.

5. Ashwagandha

Ashwagandha is a shrub native to Asia and Africa that’s commonly sold as a dietary supplement for anxiety and sleep.

It also appears to have minor testosterone-boosting effects in some men.

A small 2022 study suggests ashwagandha may increase testosterone levels in those with low sexual desire. And another small study on 100 healthy men showed improved orgasmic function, sexual desire, and overall sexual satisfaction after taking ashwagandha root extract for eight weeks.

While some of the evidence for ashwagandha is promising, we don’t have enough high-quality trials yet to say it works as a standalone ED treatment.

6. Fenugreek

Several studies suggest fenugreek supplementation may modestly increase testosterone levels in certain men. If low testosterone is contributing to ED, fenugreek could potentially provide some benefit, though the evidence remains limited.

Fenugreek has also been studied for its effects on heart and metabolic health, including healthy cholesterol and blood sugar levels.

Because cardiovascular and metabolic health play an important role in erectile function, researchers are exploring whether these benefits could indirectly support erections. However, we don't yet have enough evidence to conclude that fenugreek improves ED.

Bottom line: Fenugreek isn’t an herbal Viagra, but it may be worth discussing with your healthcare provider if you have low testosterone or certain metabolic risk factors. More research is needed, and it shouldn't replace proven ED treatments.

7. Propionyl-L-carnitine

Propionyl-L-carnitine (PLC) is a naturally occurring molecule that helps with blood flow and oxidative stress. On its own, the evidence for ED is pretty limited — but PLC looks more promising when paired with ED meds.

A 2024 analysis found that people taking PLC in combination with sildenafil (the active ingredient in Viagra) and another molecule called acetyl L-carnitine saw more improvement in ED symptoms than placebo. Some trials also suggest antioxidants like PLC can make PDE5 inhibitors work better for some men.

There’s also some data on supplement blends.

For example, in a small study, men with ED took a supplement containing PLC, L-arginine, and niacin over a three-month period. Researchers found that 40% of participants experienced improved erections, and nearly 80% experienced at least a partial improvement. Keep in mind that this study was very small and did not include a placebo group.

Bottom line: PLC may not help with ED much on its own, but it’s possible it could help ED meds work better. More research is needed.

8. Ginseng

Ginseng is suggested to offer minor benefits for ED and works partly by boosting nitric oxide production. Nitric oxide plays an important role in erections by relaxing muscles in the penis and encouraging blood flow. Active compounds in ginseng called ginsenosides also help relax penile blood vessels and improve blood flow.

Ginseng has been used in traditional Chinese medicine for stamina, fatigue, and sexual function for centuries. That said, the evidence is mixed.

Some research indicates that ginseng berry extract may improve sexual function in men with ED, but other studies have found ginseng to have trivial effects on sexual satisfaction or erectile function.

Point being: Ginseng may help a little, but the data isn’t strong, and better human studies are needed.

9. Vitamin D

Vitamin D may support erectile function by helping maintain healthy blood vessels, reducing inflammation, and promoting nitric oxide production — all of which play important roles in healthy blood flow and erections. Researchers are still studying exactly how much these effects translate into improvements in ED.

If you're deficient in vitamin D, correcting that deficiency may help improve ED symptoms. However, the research is mixed. Some studies have found that vitamin D supplementation improves erectile function, while others have found little or no benefit.

More research is needed to better understand the relationship between vitamin D deficiency, supplementation, and ED. Even if it doesn't improve your erections, treating a true vitamin D deficiency is important for your overall health.

10. Yohimbine

Yohimbine is a naturally occurring compound found in the bark of the African yohimbe tree. It affects several pathways involved in sexual arousal and erections, which is why it's been studied as a potential ED treatment.

Research suggests yohimbine may provide a modest benefit for some men with ED, particularly when psychological factors such as stress or anxiety play a role. However, the evidence is limited, and it doesn't appear to work as well for ED caused by underlying physical conditions.

Some studies suggest that combining yohimbine with other supplements, such as L-arginine, may improve erectile function. However, there isn’t enough evidence to say for sure.

Bottom line: While yohimbine may work better than a placebo for some people, it can also cause side effects like increased blood pressure, irregular heart rhythms, anxiety, and insomnia. These are only some of the side effects of yohimbine, and yohimbine can also interact with several medications. Talk to your healthcare provider before taking yohimbine or any other supplement for ED.

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Lifestyle changes that may improve erectile dysfunction

Lifestyle changes won't cure every case of ED, but they can improve the underlying factors that contribute to it. Here are some everyday habits that may support healthier erections (and improve your overall health).

11. Eat a healthy, balanced diet

Diet is important for healthy sexual function. And eating nutritious foods, like those that make up a Mediterranean diet, can lower your risk of ED.

One reason is that many of the same factors that support heart health also support erections, since healthy blood flow is essential for getting and maintaining an erection.

On the flip side, conditions that affect blood flow (like high blood pressure, high cholesterol, diabetes, and obesity) are all linked to ED. Eating a heart-healthy diet and limiting highly processed foods may help support erectile function.

Following a nutritious eating pattern can also make it easier to maintain a healthy body weight and body mass index (BMI), both of which are associated with a lower risk of ED.

Justin Houman, MD, a urological surgeon and assistant professor of Urology at Cedars-Sinai Medical Center, recommends a diet focused on:

Complex carbohydrates like whole-grain bread
Healthy fats, like nuts and avocado
Lean proteins like turkey and chicken

12. Exercise regularly

Research shows that regular exercise can:

Encourage better blood flow
Enhance the effects of prescription ED medications
Increase testosterone by giving it a temporary boost. Testosterone improves sexual function in many ways, including maintaining blood vessel health, which supports healthy blood flow to the penis. While exercise only causes a short-term increase, regular exercise could make this effect more meaningful.

Aim for at least 150 minutes of moderate-intensity exercise (such as brisk walking, running, or cycling) each week, along with strength training at least twice a week to help maintain muscle mass.

It's also worth paying attention to your pelvic floor. Pelvic floor exercises (often called Kegel exercises) strengthen the muscles involved in getting and maintaining an erection. Some studies suggest they may improve erectile function, especially when combined with other lifestyle changes.

13. Maintain a healthy weight

If you have overweight or obesity, losing weight can improve circulation and increase blood flow to the penis.

Reaching and maintaining a healthy weight — which, for many people, also means maintaining a healthy BMI — can also lower your risk of heart disease and diabetes, two conditions that are closely linked to ED.

Research shows that weight loss can improve erectile function in people with overweight or obesity, with some studies finding meaningful improvements in ED symptoms within about 3–6 months.

While weight loss alone may not resolve ED, it can be a valuable part of a treatment plan alongside proven therapies, such as prescription medications.

14. Get ample sleep

Dr. Houman recommends having a regular bedtime and wake time and aiming for 7–8 hours of sleep each night (not just for overall health, but for sexual health as well).

While more research is needed, a meta-analysis of 18 studies showed that sleep deprivation for over 24 hours reduces testosterone levels. And as Dr. Houman adds, maintaining a healthy duration of sleep on a regular basis is key to maintaining healthy testosterone levels.

15. Reduce stress

ED doesn’t always have a physical cause like high blood pressure or low T. Psychological factors like stress, anxiety, depression, and low self-esteem can also contribute to the condition.

Everyone manages stress in different ways, but here are some tactics you can try on your own or in addition to other mental health treatments:

Going for a walk
Deep breathing
Meditating
Getting a massage
Working with a sex therapist or mental health professional if ED is amplifying your stress

Stress can interrupt communication from the brain to the penis and increase cortisol levels. Stress management programs can help decrease these levels. While the relationship between cortisol and erections is still controversial, chronically elevated cortisol levels are thought to be harmful for erectile function.

Mind-body practices may also help. Yoga, meditation, and deep breathing exercises won't directly treat ED, but they can reduce stress and anxiety, which are common contributors to erectile problems for some people.

16. Quit smoking and limit alcohol use

Smoking damages blood vessels in the penis, and reduces healthy blood flow, according to Nannan Thirumavalavan, MD, a urologist and chief of Male Reproductive and Sexual Health at University Hospitals Cleveland Medical Center.

On the flip side, blood flow throughout your entire body starts improving within about two weeks after quitting smoking.

While the effects are a bit different, drinking alcohol, especially in excess, can be harmful for your erectile health, too. Alcohol can slow down your central nervous system and disrupt communication between the brain and penis, which can sometimes cause difficulty getting hard. Some studies show that when you stop excess alcohol use, ED symptoms improve in about three months.

Are home remedies for ED effective?

No, in general, home remedies for ED don’t work, according to Dr. Thirumavalavan. “I don’t recommend them. One, you don’t know what’s in them, and two, there’s really no proof they do anything.”

In a study Dr. Thirumavalavan and other researchers conducted on over-the-counter testosterone boosters (which often claim to enhance sexual performance), there was no definitive evidence that the products worked as advertised.

The lifestyle factors we’ve mentioned are a little different, though. None of them will magically fix ED overnight, but they can all be important parts of preventing and managing symptoms.

Are home remedies for ED safe?

It depends.

Some home remedies geared toward lifestyle changes are safe and encouraged, such as:

Getting physical activity
Eating a well-balanced diet
Managing stress
Improving sleep

Taking unregulated ED or male enhancement supplements, on the other hand — not so much. With the lack of larger human studies, there’s no proof these supplements are safe to take, or that they work as promised.

Dietary supplements do not undergo the same rigorous testing as prescription medications. In fact, the FDA has even issued public warnings over the years about tainted sexual enhancement products containing hidden ingredients that may pose serious health risks.

Alternatives to home remedies for ED

As you can see, the research on home remedies for ED is pretty mixed. In cases of mild ED, lifestyle changes like diet and exercise may improve or even reverse the condition. That being said, many cases, especially more severe ones, may require some of the medical treatments below.

Prescription medications

There are a variety of proven (albeit non-natural) remedies that you could try, including:

Viagra (sildenafil): This PDE5 inhibitor is FDA-approved to treat ED and starts working in about 30 minutes to an hour, lasting for up to four to six hours. It works by relaxing blood vessels and increasing blood flow to the penis when you are aroused.

Cialis (tadalafil): This is another PDE5 inhibitor that can be taken either daily or as-needed, depending on how it’s prescribed, and it works for up to 36 hours. Like Viagra, it works by relaxing blood vessels and increasing blood flow to the penis when you are aroused.

Ro Sparks: This sublingual tablet contains both sildenafil and tadalafil (the active ingredients in Viagra and Cialis, respectively).

Daily Rise Gummies: These once-a-day gummies are made with tadalafil.

The active ingredients in the latter two options are individually FDA-approved for treating ED, but the compounded formulations themselves have not been specifically FDA-approved and are considered off-label because they’re prepared in compounding pharmacies.

Devices and surgery

If lifestyle changes and ED medication aren’t working, don’t worry. You still have options, including:

A penis pump or vacuum erection device. This is a plastic chamber into which you insert your penis. A hand or battery-powered pump then creates suction to increase blood flow to the penis.

Penile implants. These are surgically implanted devices placed under the skin of the penis. They inflate to mimic an erection. This is typically discussed only if other treatments don’t work, as it is an invasive surgery.

These are only some of your options. Speak to your healthcare provider if you would like to learn more.

When to consult a healthcare provider

“The earlier you address [erectile dysfunction], the better off you will be; I can’t emphasize that enough,” Dr. Houman says.

That’s because how ED is treated really depends on the cause. For example, if you have ED due to low testosterone, taking dietary supplements or prescription PDE5 inhibitors may not be as effective as treating the underlying issue.

Dr. Thirumavalavan adds that beyond treating erectile issues, getting seen for ED is important as ED can sometimes be the first sign of a more serious condition.

“We always call ED the canary in the coal mine — it could be a sign of something bigger,” Dr. Thirumavalavan explains. “I certainly have diagnosed diabetes because someone came to me with ED, so that’s another important reason to get evaluated.”

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