11 natural Viagra foods that may help erectile dysfunction

Trouble getting or keeping an erection can lead some people to look in the kitchen before the medicine cabinet. Certain foods, often called "natural Viagra foods," contain nutrients that can help the body make nitric oxide, a molecule that helps blood flow into the penis.

No food can treat erectile dysfunction (ED) to the same degree and efficacy as sildenafil, the active ingredient in Viagra. But some may support your blood vessels when you eat them regularly.

Here are some of these foods and drinks and how strong the evidence is for them, plus foods to cut back on and other things to try for erectile support.

Natural Viagra foods are foods that may support the blood flow behind erections. Common examples include pomegranate, nuts, citrus fruits, berries, beets, leafy greens, dark chocolate, watermelon, fatty fish, garlic, and oysters.

Circulation is a focus because ED is closely tied to heart disease and high blood pressure. Several nutrients found in food have been linked to healthier blood vessels, and dietary nitrates can help arteries widen.

Another nutrient, L-citrulline, is an amino acid found in watermelon that has been tied to lower blood pressure in middle-aged and older adults, particularly in those who have higher blood pressure to start with.

Foods rich in anthocyanins, a type of flavonoid, improved how arteries respond to blood flow, often within two hours of eating them, though they did not lower blood pressure.

Supplements with omega-3 fats also improved blood vessel function in people with coronary heart disease or risk factors for it.

Some herbal supplements also contain ingredients said to support blood flow and erections, although their safety can look different from one product to the next.

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Plenty of foods are linked to better erections, but the evidence behind them varies. Some have been tested in human trials, in which researchers measure a direct effect, such as blood pressure or erectile function.

Others are backed by population studies, which follow people's eating habits for years and can show a link to ED risk without proving the food caused it. And a few rely partly on animal research, which can hint at how a nutrient works but doesn't always translate to humans.

These natural Viagra foods (or compounds in them) may affect several things tied to erectile health, including nitric oxide production, blood vessel function, heart health (such as blood pressure and cholesterol), inflammation, and testosterone levels. Some have also been studied for their direct effects on erections or ED risk.

1. Pomegranate

Pomegranate's link to erectile health may come from its effect on inflammation, which can reduce nitric oxide production and make it harder for blood vessels to widen.

Across pooled clinical trials, pomegranate juice and extracts lowered some inflammation and artery-lining markers, though not others.

Pomegranate juice has also been tested against a placebo drink in people with mild to moderate ED. In a group of 53 participants, erections were more likely to improve during the weeks they drank it. But the difference narrowly missed statistical significance, so chance could explain the result.

Evidence type: Human trials (one small, industry-funded ED pilot trial; results not statistically significant)

Results: Some inflammation and blood vessel lining effects

2. Nuts (pistachios, walnuts, almonds)

Nuts have been tested on sexual function in at least two small human trials, with mixed results.

When 17 people with ED ate 100 grams of pistachios (about 3.5 ounces) daily for three weeks, their erectile function scores rose, and ultrasound showed faster blood flow in the penis. But the trial had no comparison group, so other factors could explain the change.

And in a 14-week randomized trial, healthy adults aged 18–35 who added 60 grams of walnuts, almonds, and hazelnuts to their daily diet reported better orgasm and sexual desire scores. Erectile function, however, didn't improve significantly compared with a non-nut group.

Nuts are relatively high in arginine, an amino acid the body uses to make nitric oxide, but nitric oxide levels didn't change in this trial.

Evidence type: Human trials (small, mixed results; one partly funded by a nut industry group)

Results: Potentially higher erectile function and faster penile blood flow; better orgasm and sexual desire

3. Citrus fruits

Citrus fruits are a major source of flavanones, a type of flavonoid.

Over 10 years of follow-up in more than 25,000 health professionals, people who ate the most flavanones were 11% less likely to develop ED than those who ate the least. Citrus products on their own were tied to a 12% lower risk.

The flavanone link held only in people younger than 70 and in those with overweight or obesity.

Evidence type: Population studies

Results: Lower risk of developing ED with higher flavanone and citrus intake, in certain groups

4. Berries

Berries are rich in anthocyanins, a group of flavonoids, which helped arteries widen in response to blood flow within two hours in many trials.

In a decade-long study of health professionals, those who got the most anthocyanins from their diet were 9% less likely to develop ED than those who got the least. Among people 70 and older, higher anthocyanin intake wasn't tied to a lower risk.

Strawberries and blueberries were among the top sources of the flavonoids linked to lower ED risk in the study. Eating more than three servings of blueberries a week, compared with none, also pointed toward a lower risk. Although that result wasn't statistically significant.

Evidence type: Population studies

Results: Better artery widening; lower risk of developing ED with higher anthocyanin intake in people under 70

5. Beets

Beets contain high levels of dietary nitrate, which the body can turn into nitric oxide.

Across randomized trials in people with high blood pressure, beetroot juice lowered systolic pressure (the top number) by about five points. It didn't significantly change the diastolic (bottom number) or 24-hour blood pressure, and the certainty of the evidence was rated low.

Evidence type: Human trials (blood pressure)

Results: Lower systolic blood pressure in people with high blood pressure

6. Spinach and other leafy greens

Spinach and other leafy greens are rich in dietary nitrate, which the body can use to make nitric oxide.

In a 23-year study of more than 53,000 adults, people who got a moderate amount of nitrate from vegetables — about what's in one cup of greens a day — had a 15% lower risk of heart and blood vessel disease. People with the highest intakes also had slightly lower blood pressure.

Evidence type: Population study

Results: Lower risk of heart and blood vessel disease; slightly lower blood pressure

7. Dark chocolate

Dark chocolate contains cocoa flavanols, a group of flavonoids.

Across 17 trials, eating dark chocolate improved how easily arteries widen when more blood flows through them.

In a review of 25 studies, cocoa flavanols from chocolate, drinks, and supplements also modestly lowered systolic pressure by nearly three points.

Evidence type: Human trials (blood vessel function and blood pressure)

Results: Better artery widening; modestly lower systolic blood pressure

8. Watermelon

Much of the interest in watermelon for sexual health comes from L-citrulline and L-arginine, two amino acids involved in making nitric oxide.

In a four-week trial of 39 adults with elevated blood pressure, consuming 1 or 2 cups of watermelon a day raised arginine levels. But nitric oxide levels and 24-hour blood pressure readings didn't change significantly compared with a group that had no watermelon.

Evidence type: Human pilot trial (arginine levels, no change in blood pressure or nitric oxide)

Results: Slightly higher arginine levels; no change in nitric oxide or blood pressure

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9. Fatty fish

Fatty fish is a common source of long-chain omega-3 fats. In trials, omega-3 supplements improved artery function in people with coronary heart disease, as well as in people with its risk factors who took at least 1 gram a day. Problems with the inner lining of blood vessels are thought to partly explain why heart disease and ED often go together.

Among more than 21,000 health professionals, those who ate the most fish were 14% less likely to develop ED than those who ate the least. Fish is also a staple of the Mediterranean diet, which was tied to a lower risk of ED across age groups. The link was strongest in people under 60, at 22% lower risk, and weakest in those 70 and older.

The study tracked eating habits rather than testing fish directly, so it can't show that fish or the Mediterranean diet prevents ED.

Evidence type: Population studies (plus omega-3 supplement trials on blood vessel function)

Results: Better artery function with omega-3 supplements; lower ED risk with higher fish intake

10. Garlic

Garlic contains sulfur compounds that may help blood vessels widen by increasing nitric oxide production.

It may also support heart health, especially in people with cardiovascular risk factors. In a review of 108 trials with more than 7,000 people, garlic lowered systolic blood pressure by nearly four points and improved cholesterol levels. High blood pressure and high cholesterol are shared risk factors for heart disease and ED.

Because the review focused on garlic supplementation, it's unclear how much garlic in meals would show similar effects.

Evidence type: Human trials (blood pressure and cholesterol)

Results: Lower systolic blood pressure and better cholesterol levels

11. Oysters

Oysters are among the richest food sources of zinc, up to about 32 mg in 3 ounces — nearly three times the daily value of the nutrient set by the US Food and Drug Administration (FDA).

The mineral plays a role in testosterone levels. A review of 38 studies, most in animals, found that zinc deficiency lowers testosterone and moderate supplementation may raise it, with effects depending on a person's starting zinc and testosterone levels.

Adults shouldn't exceed 40 mg of zinc a day without medical advice, since higher amounts can interfere with copper absorption.

Evidence type: Human and animal studies (testosterone levels)

Results: Zinc deficiency tied to lower testosterone; moderate supplementation may raise it

No food has been shown to work like Viagra or like sildenafil, the active ingredient in Viagra. The medication is usually taken about an hour before sex, though some people find the medication still works anywhere from 30 minutes to four hours ahead of sexual activity. Any benefit from diet, by contrast, is likely smaller and tied to long-term eating habits.

Of all the foods above, only pomegranate juice and nuts have been tested on erections in clinical trials, and none showed a clear, consistent benefit. But eating patterns rich in fruit, vegetables, nuts, and fish are linked to a lower risk of ED over the long term.

If ED keeps getting in the way of sex, a healthcare provider can help you decide whether medication is a good fit.

Along with foods that may support blood flow, certain drinks are rumored to potentially have Viagra-like effects. But, as with food, no beverage works like ED medication.

Beet juice, pomegranate juice, and watermelon juice have, however, been tested in people for their effects on blood pressure or arginine, an amino acid used to make nitric oxide. Each was studied at set amounts.

• Beet juice: Trials in people with high blood pressure used enough juice to provide 200–800 mg of nitrate a day. The long-term safety of drinking this much hasn't been studied.

• Pomegranate juice: Up to 300 mL a day (about 1¼ cups) lowered systolic blood pressure by roughly six points, while larger amounts showed no clear effect on the top number. The benefit wasn’t seen in trials longer than two months.

• Watermelon juice: A three-week study tested about 3 cups and 6.5 cups a day. Both amounts raised arginine levels from where they started, but the study didn't measure blood pressure.

Any of these juices can fit into a balanced diet, but none of them is a substitute for ED treatment from a healthcare provider.

Foods to limit for healthier erections may include red and processed meats, sugar-sweetened drinks, trans fats, and high-sodium foods, which healthy eating patterns tend to keep low.

In one large study, those who ate the most red and processed meat had a higher risk of developing ED. But limiting these foods, while getting plenty of vegetables, fruit, nuts, legumes, and fish, was linked to fewer new cases of ED over an average of nearly 11 years.

What you eat day to day may also affect erections, as diets that score as more inflammatory have been linked to ED. Among nearly 1,500 people in the US, those whose diets scored as more pro-inflammatory had higher odds of ED.

But because that data came from a single point in time, the results can't show whether diet affected ED or the other way around.

Swapping the worst foods for ED for a more heart-healthy diet may help protect the blood vessels involved in erections.

Along with eating well, a few other steps can help with erectile health:

1. ED medication. Prescription drugs, such as Cialis (tadalafil) and Viagra (sildenafil), are generally considered the first-line treatment for ED. You can also find tadalafil and sildenafil in non-pill formats, such as Ro Sparks (a sublingual drop that dissolves under your tongue) and Daily Rise Gummies (a daily fruit-flavored gummy).* A Ro healthcare provider can help you decide whether one of these options is safe for you.

2. Aerobic exercise. Across 11 trials, regular aerobic exercise (sometimes alongside diet changes or weight loss) improved erectile function, with the biggest gains in people with more severe ED.

3. Weight, smoking, and alcohol. Quitting smoking, losing weight, and cutting down on excess alcohol may help address your symptoms. That’s because smoking and carrying excess weight are both linked to erection problems, and heavy drinking is tied to a higher risk of ED. 

4. Sleep. Short sleep may harm erectile function, so getting enough good-quality sleep each night could benefit erections.

5. Stress and relationships. Talk therapy aimed at easing anxiety and improving communication, ideally with a partner involved, may help medical treatment work better.

*While the active ingredients in these two products are FDA-approved to treat ED, the specific formulations have not been evaluated by the FDA. 

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Certain foods may offer modest support for erections, though the proof varies and none can do the job of ED medication:

• Many natural Viagra foods promote blood vessel health. Healthy blood flow is a key factor in erections, and nitrates, anthocyanins (a type of flavonoid), and omega-3 fats have been tied to better blood vessel function, and L-citrulline to lower blood pressure.

• Direct proof that any food works as effectively as Viagra is limited. That said, small trials of pomegranate juice and nuts haven't shown a clear improvement in erections in a controlled comparison.

• Overall healthy eating habits show a link to a lower risk of ED. In large studies of the same group, those who ate the most fruit, a major source of flavonoids, or followed a Mediterranean diet most closely were less likely to develop ED over roughly a decade.

• Just like what you eat, what you don’t eat (i.e. foods you avoid) can play a role, too. Eating less red and processed meat and trans fats may be tied to a lower risk of ED. Both are part of a healthy-eating score that also rewards consuming fewer sugar-sweetened drinks and less sodium, and those with higher scores were less likely to develop ED.