Key takeaways
Home remedies for erectile dysfunction (ED) are considered non-medical “treatments,” such as diet, exercise, and over-the-counter herbal supplements.
Natural remedies like lifestyle changes may be helpful in ED prevention or improving symptoms in some cases of ED.
There is little-to-no scientific evidence to support dietary supplements for ED work. They are also not regulated by the US Food and Drug Administration (FDA) and may contain hidden or potentially harmful ingredients.
Here's what we'll cover
Here's what we'll cover
Key takeaways
Home remedies for erectile dysfunction (ED) are considered non-medical “treatments,” such as diet, exercise, and over-the-counter herbal supplements.
Natural remedies like lifestyle changes may be helpful in ED prevention or improving symptoms in some cases of ED.
There is little-to-no scientific evidence to support dietary supplements for ED work. They are also not regulated by the US Food and Drug Administration (FDA) and may contain hidden or potentially harmful ingredients.
If you’re experiencing erectile dysfunction (ED), you might be wondering if there’s a “natural” way to treat it. While some so-called home remedies for ED, like diet and exercise, may benefit your sexual (and overall) health, others could be unsafe. Here, we break down what natural remedies for ED are, if they actually work, and what other treatment options for ED are out there.
What are home remedies for ED?
First things first, there’s not really such a thing as a home remedy for ED—at least not yet. When referring to home or natural remedies for ED, what we’re talking about is anything non-medical that may help with erectile issues, such as dietary supplements and certain lifestyle changes.
It may be tempting to try the non-medical route; however, it’s important to see a healthcare provider if you’re experiencing symptoms of ED, as appropriate (read: safe and effective) treatment depends on the cause and can vary among individuals.
Supplements
There are all sorts of over-the-counter (OTC) supplements and male enhancement pills you can get in stores or order online that claim to enhance sexual performance and produce better erections. Dietary supplements for men’s health are typically a mix of herbs, vitamins, and minerals that come in capsule, powder, or liquid form. However, none of these products have been approved by the US Food and Drug Administration (FDA) to treat ED, and there’s little evidence to suggest they work. What’s more, dietary supplements are not regulated by the FDA for safety or effectiveness in the same way as prescription medications for ED, such as Viagra (sildenafil) and Cialis (tadalafil).
Viagra Important Safety Information: Read more about serious warnings and safety info.
Cialis Important Safety Information: Read more about serious warnings and safety info.
Lifestyle modifications
You’re likely well aware that getting ample exercise and eating healthy is good for you. But did you know that they can benefit your sexual health, too?
Making certain lifestyle changes—e.g. exercising regularly, eating nutritiously, reducing stress, getting enough sleep, and giving up or cutting back on unhealthy habits like smoking—might not be a cure-all for existing ED, but could help improve symptoms. And maintaining a healthy lifestyle can certainly help from a preventative standpoint, according to Nannan Thirumavalavan, MD, a urologist and chief of Male Reproductive and Sexual Health at University Hospitals Cleveland Medical Center.
“In general, the healthier you are, the better your erections are,” Dr. Thirumavalavan says. “The biggest key is preventing the risk factors that lead to ED—the four most common ones being high blood pressure, high cholesterol, diabetes, and smoking. So if you maintain your diet and exercise regimen such that you prevent those things (and don’t smoke), it can reduce your risk of ED.”
Though there are many contributors to ED and some, like low testosterone, may require medical intervention for proper treatment, studies have identified that lifestyle habits can play a pretty important role in erectile function. Making changes like quitting smoking can be hard, but it is something you can do on your own or with the support of others that can make a big difference in both your sexual and overall health.
Are home remedies for ED safe?
It depends on the home remedies. When it comes to lifestyle habits like getting physical activity, eating a well-balanced diet, and managing stress, yes, these home remedies for ED are not just safe but also encouraged. Taking unregulated, OTC ED or male enhancement supplements, on the other hand, not so much.
“In general, [OTC products for ED] don’t work. I don’t recommend them,” Dr. Thirumavalavan says. “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 OTC testosterone boosters (which often claim to enhance sexual performance), there was no definitive evidence that the products worked as advertised. That, and the lack of larger human studies, means there’s no proof these supplements are safe to take, either. As mentioned, 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.
Natural and home remedies for ED
Unfortunately, natural Viagra doesn’t really exist, but there are things you can do on your own—home remedies, if you will—that may improve ED symptoms. There are also herbs and plant extracts that have been used for centuries in some cultures as natural remedies for ED. But again, there’s limited scientific evidence proving they work. If you’re experiencing symptoms of ED, your best bet is to consult a healthcare provider who can help identify the underlying cause and determine the right course of treatment.
1. Eat a healthy, balanced diet
If there’s one thing you can do for your erections, it’s eat healthy, says Justin Houman, MD, a urological surgeon and assistant professor of Urology at Cedars-Sinai Medical Center.
“The most important thing is diet,” Dr. Houman says. “The current American diet of processed foods and manufactured meats can negatively impact your erections. There are certain levels of ED that are reversible and some that are not, but there are things you can do to prevent it from a dietary standpoint.”
Dr. Houman recommends a diet focused on complex carbohydrates, healthy fats, and lean proteins like turkey and chicken. Studies have found that diet can play a key role in maintaining sexual function, and following a healthy eating pattern (think: the Mediterranean diet) is linked to a lower risk of ED. Because many contributors to ED are directly related to blood flow (a crucial aspect of getting an erection), eating heart-healthy foods may support erectile function. At the very least, it certainly won’t hurt.
2. Exercise regularly
Similar to the relationship between diet and erections, the link between exercise and erections is all about, yup, blood flow. Research shows that regular exercise can encourage better blood flow and help regulate hormones; it may also enhance the effects of prescription ED medications.
“Cardio is obviously good for vascular elasticity, which increases blood flow to the penis and helps with long-term erectile function resilience,” Dr. Houman explains. “The combination of cardio and resistance training can increase your testosterone levels, which is important not just for erectile function, but also for your libido or sex drive.”
Testosterone plays an important role in erectile function, both by increasing sexual desire and helping blood vessels to relax and widen, which encourages more blood flow to the penis. Studies have found that high-intensity interval training may help increase testosterone, although any type of blood flow-promoting movement will likely benefit your boners. The general recommendation for adults is to aim for at least 150 minutes of moderate exercise (e.g. walking, running, cycling) per week. It’s also a good idea to incorporate strength training at least twice a week.
Keeping a consistent workout routine and engaging in plenty of physical activity can also help with weight management—another natural remedy for ED. And on that note…
3. Maintain a healthy weight
Weight management can be hard, especially for people genetically predisposed to obesity or with limited access to healthy, fresh food. That said, maintaining a healthy weight is crucial for overall health, which, as you hopefully know by now, trickles down to your sexual function and wellbeing.
Obesity is a known contributor to ED; studies have found that individuals with obesity have up to three times higher risk for ED and that ED may be more severe in those with excess weight. Research also shows that weight loss can help improve erections in those with overweight or obesity and could be a useful secondary tool (meaning, in addition to other primary treatments, such as Rx medication) for treating the condition. Keeping a healthy weight can also reduce the risk of heart disease and diabetes—two conditions linked to a higher risk of ED as well.
4. Get ample sleep
Skimping on sleep doesn’t just leave you tired; it could also take a toll on your sexual health. In fact, research suggests that poor sleep and ED can be connected.
Sleep can be so important for achieving and maintaining healthy erections because it can impact testosterone production, Dr. Houman says. And science backs this up: While more research is needed, a meta-analysis of 18 studies found that sleep duration “plays a pivotal role” in maintaining testosterone levels.
“Having normal testosterone levels makes you feel better, which is good not just for your libido and erectile health but also for your quality of life,” Dr. Houman says.
Dr. Houman says regular sleep is the most important thing. He recommends going to sleep around the same time every night (or at least five nights a week) and aiming for 7-8 hours of sleep per night. Studies have also found that maintaining a regular sleep schedule (consistently going to bed and waking up around the same time) is more favorable for overall health; going to sleep later and having a varied sleep schedule is linked to adverse health outcomes.
5. 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
Exercising
Spending time in nature or with animals
Listening to music
Doing yoga or stretching
Meditating
Getting a massage
Taking a vacation (if doable)
Talking with a friend or loved one
Working with a sex therapist or mental health professional may also be beneficial for people with ED.
6. Quit smoking and limit alcohol use
Chronic, heavy alcohol use and smoking cigarettes can be detrimental to overall health and raise the risk for more severe health issues such as cancer, heart disease, liver damage, and sexual dysfunction. Over time, excessive alcohol consumption can lead to damage to vital organs and even changes in hormone levels, and cigarettes are well-known to contain harmful, cancer-causing chemicals.
“Smoking diminishes blood flow everywhere, which is why there’s an increased risk of heart attack and things like that. It also damages blood vessels in the penis,” Dr. Thirumavalavan says.
Quitting can be a challenge, but research backs that eliminating harmful lifestyle habits like smoking can be an inexpensive, risk-free home remedy for ED.
7. Ashwagandha
Ashwagandha is a shrub native to Asia and Africa that’s commonly sold as a dietary supplement for anxiety and sleep. While studies show the herb may have significant benefits for improving sleep and reducing stress, there’s little research on whether it works for ED. However, small studies suggest the plant may benefit ED in those who report low sexual desire by increasing testosterone levels, which, as we’ve learned, is important for both libido and erectile function.
8. DHEA
Dehydroepiandrosterone, or DHEA for short, is a hormone that helps produce other sex hormones in the body, including testosterone. As we mentioned, testosterone is pretty important for erectile function. While ED is multifactorial, research has found that low DHEA levels were associated with a higher risk for ED in men.
More research is needed, but it’s suggested DHEA might work for ED because of its role in testosterone production and possible effects on smooth muscle (relaxing muscles in the penis is important for erections as it allows blood to flow in). Keep in mind taking synthetic hormones like DHEA (sold as dietary supplements, which the FDA doesn’t regulate) can carry risks. If you suspect low DHEA or low testosterone may be causing ED, speak to a healthcare provider who can test your levels and recommend an appropriate course of treatment if needed.
9. Fenugreek
Fenugreek is a herb used both in the culinary world and natural medicine. Studies have found fenugreek seeds possess properties with all sorts of therapeutic potential, like helping with blood sugar, cholesterol, inflammation, and weight management. While there’s not much research specifically on fenugreek for ED, multiple studies have shown positive effects of fenugreek supplementation on testosterone levels. Similar to how researchers theorize DHEA may work for ED, if low testosterone is what’s causing erectile issues, improving levels by supplementing with fenugreek could theoretically help.
Though fenugreek may not be the Viagra of the herb world, it does support heart health and has cholesterol-lowering effects. Anything that causes damage to blood vessels or inhibits proper blood flow (e.g. high cholesterol) can affect erectile function, so introducing foods or supplements that prevent or reverse such damage could potentially be useful for ED. Given fenugreek is a popular cooking ingredient in some cuisines, it is likely a safe option to add to your diet to see if it makes a difference.
10. Folic acid
You might have heard of folic acid for women, especially during pregnancy. But what about for men? Folic acid, also called folate, is a B vitamin (specifically, vitamin B9) involved in DNA production, red blood cell formation, tissue growth, and many other important cellular functions. Folic acid also helps the body use nitric oxide, a chemical compound in the body that’s crucial to getting and maintaining an erection.
The research on folic acid for ED is mixed, but the most recent meta-analysis concluded that there could be a link between the two: Folic acid levels were noted to be lower in men with more severe ED, and supplementing with folic acid had positive effects on erectile function in people with ED. There’s not enough evidence yet to say if folic acid would be useful for managing ED, but some of the positive results seen so far suggest further research is warranted.
11. Horny goat weed
Horny goat weed is an extract of the E. grandiflorum plant that’s long been utilized in Eastern medicine as a herbal remedy for ED. The plant got its nickname after farmers noticed it appeared to have an aphrodisiac effect on goats who ingested it.
Horny goat weed is suggested to help with ED because of a compound it contains called icariin. Studies have found icariin has similar effects (though to a lesser degree) as PDE5 inhibitors, the class of medication used to treat ED. Though animal studies indicate horny goat weed could be helpful for ED, the research doesn’t go much further than goats.
Horny goat weed is a popular OTC herbal supplement and also a common ingredient in male enhancement products, though again, the FDA recommends against using these male enhancement products as they may contain harmful ingredients. More research needs to be done in human populations to determine its safety and efficacy.
12. L-arginine
Like other amino acids (think: L-citrulline), L-arginine is essential for building protein in the body. Though larger studies are needed, L-arginine may show promise as a natural remedy for ED. In studies, L-arginine supplements significantly improved mild-to-moderate cases of ED, and participants also reported better orgasms and overall sexual satisfaction. The exact mechanism behind why L-arginine can work for ED isn’t known, but it’s suggested that the amino acid increases levels of nitric oxide, a naturally occurring chemical that helps relax muscles and encourage blood flow to the penis.
L-citrulline and L-arginine are sometimes combined in supplements because they are involved in similar pathways that help with blood flow and could benefit ED.
13. Propionyl-L-carnitine
Propionyl-L-carnitine (PLC) is a molecule with antioxidant properties produced naturally in our bodies. It supports various functions, most notably, in the context of ED, enhancing blood flow.
In an older study involving men with ED and diabetes, participants who took a PLC supplement plus sildenafil (the active ingredient in Viagra) experienced more improved erectile function than those who did not find a benefit from taking sildenafil alone. Meanwhile, 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 erection, and nearly 80% experienced at least a partial improvement. That being said, more research is needed to truly determine the safety and efficacy of the compound for ED.
14. Ginseng
Ginseng is an herb that’s been used for thousands of years in traditional Chinese medicine to treat ailments like fatigue, heart disease, high blood pressure, and ED. Ginseng is suggested to have a minor benefit in ED by boosting nitric oxide production. As we touched on earlier, nitric oxide plays an important role in facilitating an erection by relaxing muscles in the penis and encouraging blood flow. Older research indicates that ginseng berry extract may improve sexual function in men with ED, but more recent studies found ginseng to have trivial effects on sexual satisfaction or erectile function. Point being: more research is needed.
15. Vitamin D
Produced naturally by the body when exposed to sunlight, vitamin D is essential for bone health, muscle function, and a strong immune system. The nutrient may also play a role in down-there operations.
Research suggests vitamin D can support erectile function by reducing inflammation and promoting nitric oxide production which may be able to improve blood flow; blood flow is critical for sexual wellbeing and performance. Supplementing with vitamin D in men who are vitamin D deficient may also increase testosterone production. So, if you’re experiencing ED due to low T or a vitamin D deficiency, taking supplements of this nutrient could potentially improve symptoms.
16. Yohimbine
Traditionally used as an aphrodisiac, yohimbine (aka yohimbe) is a natural chemical found in the bark of the African yohimbe tree. While it has been FDA-approved for pupil dilation, its ability to promote vasodilation—widening of blood vessels—is what makes it a subject of interest for ED treatment.
Though often marketed to improve erectile function and sexual performance, there’s not a lot of research to suggest yohimbine on its own will do much for ED. Human studies are needed, but animal research indicates combining yohimbine with other natural ED remedies, like L-arginine, can show positive impacts on erectile dysfunction. Though yohimbine has been used for ED in the past, its use is often discouraged due to its side effect profile, which includes potential harm to your heart and brain.
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 it. However, other cases may require some of the medical treatments below.
Prescription medications
One of the first-line treatments a healthcare provider may recommend for ED are PDE5 inhibitors like Viagra and Cialis, which, unlike sexual health supplements, are tested and approved by the FDA for safety and efficacy. These medications work in part by relaxing blood vessels and increasing blood flow to the penis. Newer ED treatment options on the market include Ro Sparks—a sublingual tablet containing both sildenafil and tadalafil (the active ingredients in Viagra and Cialis, respectively)—and Daily Rise Gummies—once-a-day gummies made with tadalafil.
Devices and surgery
If lifestyle changes and ED medication aren’t working, don’t worry—you still have options. One possibility is a penis pump or vacuum erection device, which is a non-surgical form of treatment consisting of a plastic chamber you insert your penis in. It’s attached to a hand or battery-powered pump that creates suction to increase blood flow to the penis.
Another option is a penile implant, which involves implanting a device under the skin of the penis. Inflatable penile implants fill up with a saline solution that mimics an erection and drains after; non-inflatable penile implants are flexible implants usually made of silicone that you can bend before and after sex. Being a surgical procedure, this treatment option is more invasive (and can be more costly), but the majority of men who received a penile implant report being satisfied with the device.
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When to consult a healthcare provider
Drs. Houman and Thirumavalavan agree that seeing a healthcare provider right away is essential to treating ED, even if your symptoms are mild.
“The earlier you address it, 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 isn’t likely to help. Dr. Thirumavalavan adds that beyond treating erectile issues, getting seen for ED is important as it could mask 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.”
Bottom line: home remedies for ED
The bottom line when it comes to home remedies for ED? “What’s good for your heart is good for your erections,” Dr. Houman says.
Here are some things to keep in mind when considering natural remedies for ED:
Managing diet, exercise, stress, and sleep can help with ED prevention and may improve symptoms in some men.
There’s limited evidence that dietary supplements work for ED. They may also contain inaccurate doses of active ingredients or potentially harmful ingredients.
The best (and safest) way to treat ED is to work with a healthcare provider who can determine the cause and recommend an appropriate course of treatment.
Frequently asked questions (FAQs)
There’s not really a blanket “cure” or quick fix for ED, but it can be successfully treated or reversed in many men. While longer-term lifestyle changes like following a nutritious diet and maintaining a consistent exercise routine are important, ED medications can be a fast-acting medical route. Viagra, for example, can take just 30–60 minutes to kick in (and the same is true of Cialis), while Ro Sparks can get you hard within 15 minutes of taking it. ED caused by a chronic health condition like heart disease or diabetes typically requires long-term treatment.
Eating healthy (avoiding processed foods and consuming ingredients good for your heart), getting regular exercise and sleep, managing stress, and nixing unhealthy habits like long-term heavy alcohol use and smoking are all naturally good for ED.
There’s limited scientific evidence that taking vitamins works for ED. In small studies, L-arginine and vitamin D supplements have shown potential benefits for ED, but more research is needed.
Unfortunately, there is no herbal equivalent to Viagra. Ashwagandha, ginseng, and yohimbine have all been used for centuries as alternative treatments to improve sexual health, but again, there’s not enough scientific evidence to prove they work for ED.
DISCLAIMER
If you have any medical questions or concerns, please talk to your healthcare provider. The articles on Health Guide are underpinned by peer-reviewed research and information drawn from medical societies and governmental agencies. However, they are not a substitute for professional medical advice, diagnosis, or treatment.
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