12 foods that boost nitric oxide for ED

Foods high in nitric oxide (NO) — a molecule involved in healthy, long-lasting erections — won’t replace ED medications like Viagra (sildenafil) and Cialis (tadalafil). But eating more of them can help support stronger erections. Read on for the top nitric oxide foods for erectile dysfunction, plus other proven options for treating ED.

These 12 foods help protect nitric oxide or stimulate its production, which may contribute to healthier, longer-lasting erections:

• Beets

• Citrus fruits

• Leafy green vegetables

• Dark chocolate

• Garlic

• Pomegranate

• Nuts

• Watermelon

• Pumpkin seeds

• Montmorency cherries

• Meat, poultry, and fish  

• Grapes

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1. Beets

Beets are a well-researched source of nitrates and have been shown to support blood flow — which may also benefit erectile function.

Beets are nitrate-rich vegetables. Nitrates are precursors to nitric oxide, so eating beets may increase nitric oxide production and help boost blood flow to the penis.

For example:

• One study found that drinking beet juice increased nitric oxide metabolites — a potential indicator of higher nitric oxide levels overall. 

• In another small study of 38 adults, a beetroot juice supplement improved average values of nitric oxide by 21%. 

For ED specifically, these effects of beets and beet juice on nitric oxide may theoretically support erectile function, though this effect has not been demonstrated in research.

2. Citrus fruits

Citrus fruits — e.g., oranges, grapefruits, lemons — are all high in vitamin C. Vitamin C is an antioxidant that can support nitric oxide production, which plays a key role in achieving erections. It may theoretically help with ED by converting nitrates to nitric oxide.  

In fact, higher total intake of fruits has been linked to a 14% lower risk of ED. 

This may be because citrus fruits are rich in antioxidants called flavonoids. A high intake of flavonoids has been associated with higher nitric oxide levels — in part because flavonoids enhance the biological process that converts the amino acid L-arginine to nitric oxide through numerous mechanisms. 

3. Leafy vegetables

Leafy green vegetables are among the best sources of nitrates for supporting nitric oxide levels. Greens like spinach, arugula, Swiss chard, and lettuce may help increase nitric oxide, which could contribute to improvements in ED.

Leafy greens are high in nitrates, which the body converts to  nitric oxide. They’re also high in flavonoids — antioxidants that support the reactions involved in nitric oxide production.

4. Dark chocolate

While more research is needed on the specific link between dark chocolate and ED, one small study of 32 people found that dark chocolate consumption increased nitric oxide levels and may also help with blood pressure.

Dark chocolate contains antioxidants called polyphenols that activate nitric oxide synthase. Higher nitric oxide levels may support stronger erections.

The polyphenols in dark chocolate also help maintain nitric oxide levels by blocking an enzyme called NADPH oxidase that reduces nitric oxide.

5. Garlic

Garlic might also boost nitric oxide levels, though most of the available research involves animals and aged garlic extract — which is different from consuming fresh garlic in food. 

For example, a study in mice found that aged garlic extract increased nitric oxide. A separate test tube study found that aged garlic extract may play a role in preventing endothelial dysfunction — a condition where the lining of blood vessels doesn’t function properly. This is significant because endothelial dysfunction is thought to contribute to ED and is considered a risk factor for cardiovascular disease, a condition frequently linked with ED.

6. Pomegranate

Pomegranates and pomegranate juice (one of the best drinks for ED) may help support erections. In a small study of 16 people, researchers found that pomegranate juice may help relax the corpora cavernosa — a type of erectile tissue that needs to relax for blood to flow in and fill the penis.

A separate small study of 53 people with mild-to-moderate ED found a trend toward improvement between pomegranate juice and improved erectile function, but did not achieve statistical significance.

While larger studies are still needed, pomegranates may support erections in a number of ways:

• They’re one of the best food sources of polyphenol antioxidants, which may support the processes that help the body make more nitric oxide.

• They contain flavonoid antioxidants that help protect nitric oxide from oxidative stress — a process that can damage and reduce nitric oxide levels.

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7. Nuts

Nuts are rich in nutrients, and their consumption has been associated with improved blood vessel function and lower risk of ED. While more research is needed on the specific mechanisms, certain nutrients in nuts may support vascular health.

 For example:

• Nuts — especially walnuts and almonds — are rich in L-arginine, a precursor to nitric oxide. Eating more of these nuts may boost L-arginine intake and support the nitric oxide levels needed for healthy erections. 

• Nuts also have anti-inflammatory effects, thanks in part to their L-arginine content — which may benefit ED, as inflammationcan increase the risk of erection problems.

Additionally, one self-reported study found that eating more nuts was linked to improved orgasm quality and sexual desire. More research in this area is needed, but nuts play a supportive role in vascular health and therefore erectile function.

8. Watermelon

Watermelon may help support nitric oxide levels and, in turn, healthier erections. That's because it contains both L-citrulline and lycopene.

L-citrulline is an amino acid precursor to L-arginine, which the body uses to produce nitric oxide. L-citrulline supplementation has been shown to improve erectile function in men with mild ED, which suggests eating an L-citrulline-rich food like watermelon may help support erectile health.  

Watermelon is rich in lycopene — an antioxidant that may help fight the oxidative stress that damages blood vessels and contributes to ED. Lower lycopene intake has been  linked to a higher risk of ED, which supports potential benefits of increased lycopene intake. 

9.  Pumpkin seeds

Pumpkin seeds may help boost nitric oxide and support erectile function, thanks to their magnesium and L-arginine content.

Magnesium works in part by supporting nitric oxide synthase, the enzyme process that converts L-arginine to nitric oxide, and also has anti-inflammatory properties that may benefit ED. Inflammation can reduce nitric oxide production and damage blood vessels, both of which can contribute to erection problems.

In short, eating magnesium-rich foods like pumpkin seeds may help fight the inflammation that can contribute to or worsen ED. 

Pumpkin seeds also contain L-arginine, the amino acid precursor to nitric oxide. Eating more pumpkin seeds may increase the amount of L-arginine in your body, which could boost your overall nitric oxide levels.

10. Cherries

Montmorency cherries — a type of sour cherry — may help support nitric oxide levels and protect against ED indirectly by reducing inflammation and blood pressure.

Like dark chocolate, Montmorency cherries are rich in polyphenols — antioxidants that reduce inflammation and may support nitric oxide production by protecting the enzymes involved and keeping blood vessels healthy, both of which are key to achieving and maintaining erections.

In a small study of 15 men with early hypertension (high blood pressure), Montmorency tart cherry juice was shown to lower systolic blood pressure — likely due to its polyphenol content. Systolic blood pressure (the top or first number in a blood pressure reading) is a predictor of heart disease, which is a risk factor for ED. 

11. Meat, poultry, fish 

L-arginine is a precursor to nitric oxide — meaning it’s converted to  nitric oxide in the body. Eating foods high in L-arginine, such as red meat (e.g., beef, pork), poultry (e.g., chicken, turkey), and fish (e.g., salmon, tuna), can increase your levels of L-arginine, supporting nitric oxide production.

There is a catch, though: red meat — especially processed red meat like hamburgers, pepperoni, and deli meats — can be high in saturated fat. Eating a diet high in saturated fat can increase your risk of heart disease, which is a risk factor for ED. It’s worth being mindful of how much red meat you eat.

12. Grapes

Grapes — especially purple grapes — contain polyphenols and flavonoids that may help enhance nitric oxide production. In fact, one small study found that drinking about a cup and a half of purple grape juice increased nitric oxide levels in the blood.

Polyphenols also help fight oxidative stress, which can contribute to ED over time by damaging blood vessels.

These are terms used throughout the article, and what they mean:

• Nitric oxide — a molecule that improves blood flow and supports healthy erections 

• L-arginine — an amino acid that’s a precursor to nitric oxide

• L-citrulline — an amino acid that is a precursor to L-arginine

• Nitric oxide synthase — an enzyme that converts L-arginine to nitric oxide

• Enzyme — a protein that triggers chemical reactions in the body

• Amino acid — a molecule that is a basic building block of protein

• Inflammation — an immune system response that can contribute to ED

• Oxidative stress — an imbalance between antioxidants and free radicals that leads to cell damage and chronic inflammation

• Antioxidants — substances that protect against cell damage caused by free radicals

• Flavonoids — plant-based antioxidants that reduce inflammation

• Nitrates — molecules that improve blood flow 

• Free radicals — harmful molecules that contribute to cell damage and oxidative stress

• Polyphenols — antioxidants that reduce inflammation and oxidative stress

• NADPH oxidase — an enzyme that reduces nitric oxide via free radicals

• Lycopene — an antioxidant that fights oxidative stress 

Eating foods that increase nitric oxide may offer several benefits:

• Reduce blood pressure: Nitric oxide widens blood vessels, promoting healthy blood flow and potentially lower blood pressure. High blood pressure is a major risk factor for heart disease and erectile dysfunction.

• Support exercise performance: By widening blood vessels, nitric oxide can help deliver more oxygen to your muscles, supporting athletic performance and reducing post-exercise soreness. Some people take supplements containing nitric oxide precursors — such as nitrates and L-arginine — to support these effects.

• Support erectile function: Nitric oxide is essential for healthy erections — it relaxes blood vessels in the penis and promotes blood flow. ED is often linked to reduced nitric oxide levels, so supporting nitric oxide production may help improve symptoms.

While eating foods that support nitric oxide production is beneficial, there are evidence-backed treatments for ED with a stronger track record of proven safety and effectiveness. These include:

Trying prescription medications 

If you're dealing with ED, it's worth talking to a healthcare provider — they're best positioned to identify what's contributing to your symptoms and how to address them.

One treatment option they might suggest is prescription ED medication — specifically phosphodiesterase type 5 (PDE5) inhibitors. 

PDE5 inhibitors — e.g., Viagra (sildenafil), Cialis (tadalafil), Stendra (avanafil), and vardenafil — are oral medications that work in part by increasing blood flow to the penis, supporting stronger, longer-lasting erections. PDE5 inhibitors are also available in other forms. These options are specially formulated by compounding pharmacies, which is why they are not FDA-approved. That said, their active ingredients have been individually FDA-approved for the treatment of ED.

Ro Sparks, for example, combines tadalafil and sildenafil in a sublingual treatment that dissolves under the tongue for fast-acting results. Another option is Ro’s Daily Rise Gummies, which contain tadalafil in each fruit-flavored gummy.

These medications may not be suitable for everyone and do have medication interactions, so be sure to discuss your entire medical history with your healthcare provider to see whether trying a PDE5 inhibitor would be safe for you. They can also help discuss the risks and benefits of different types of ED treatments.

Eat a balanced diet 

To maintain your erectile health, eat plenty of vegetables, fruits, fish, nuts, and legumes —  research has linked these foods to lower risk of developing ED. Likewise, limiting or avoiding sugar-sweetened drinks, red and processed meats, and foods high in trans fats and sodium may also help.

Manage your mental health

Stress, anxiety, and depression can all increase the risk of ED, so taking care of your mental health is important — both for erectile function and overall well-being. This may include stress management techniques like journaling and meditation. 

Depending on your mental health needs, speaking with a mental health specialist may also be helpful. A therapist can help you better understand your emotional well-being. If appropriate, your psychiatrist or primary care provider may suggest additional treatment options such as antidepressants or anti-anxiety medications.

Keep in mind, though, that certain antidepressants can also worsen or contribute to ED, so it’s important to keep your healthcare provider updated on your responses to treatment and have an informed discussion about the risks and benefits of medication. 

Exercise regularly 

Physical activity can improve the production of nitric oxide, which is needed for healthy erections. It can also support hormonal and cardiovascular health — both of which play key roles in erectile wellbeing and function. 

General guidelines recommend 150–300 minutes of moderate-intensity activity (or 75–150 minutes of vigorous-intensity activity) per week, plus strength training at least twice a week. Getting regular movement can also benefit mental health and sleep.

Get enough sleep 

Poor sleep can reduce testosterone — a hormone involved in erectile function. A good night’s sleep is generally considered to be 7–9 hours, while poor sleep is defined as six or fewer hours per night. 

Getting enough shut-eye can also reduce the risk of cardiovascular disease, a risk factor for ED.

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There’s no single food or drink that will cure ED. But eating plenty of foods that support nitric oxide production may help reduce your risk of developing it — and, if you already have ED, may help address symptoms over time. Here’s what to keep in mind:

• Nitric oxide has several potential health benefits. Nitric oxide helps widen blood vessels, encouraging better blood flow — which can lower blood pressure, support heart health, and benefit both exercise performance and ED.

• Certain foods can support nitric oxide production. While nitric oxide isn't found in food directly, many foods support its production — including beets, citrus fruits, leafy vegetables, dark chocolate, garlic, pomegranate, nuts, pumpkin seeds, meat, fish, poultry, cherries, and watermelon.

• There are more effective treatments for ED, including prescription ED medication.  Beyond eating foods that support nitric oxide production, it's also important to exercise regularly, get enough sleep, care for your mental health, and eat a balanced diet.