7 foods to boost nitric oxide for erectile dysfunction

When it comes to erectile dysfunction (ED) treatments, prescription medications are usually at the top of the list as they’re proven to be safe and effective for ED. And while that’s all well, you may be more interested in drug-free ways to improve sexual function. One possible approach? Eating more foods high in nitric oxide (NO), a molecule involved in healthy, long-lasting erections. After all, diet, along with other lifestyle habits, can play a key role in sexual function and wellbeing. 

Now, just increasing your intake of nitric oxide foods won’t have the same effect as ED medications like Viagra and Cialis. But boosting the amount of certain items in your diet might help. 

Here, learn about nitric oxide foods (i.e. those that promote the production of NO) for erectile dysfunction, plus how they might work for sexual performance.

Nitric oxide (NO) is a gas that consists of two atoms, nitrogen and oxygen. It’s naturally made by the body and plays a major role in bodily processes, including vasodilation, or the widening of blood vessels. Here’s how: Nitric oxide stimulates guanylate cyclase, an enzyme found in the endothelial cells (i.e. the lining) of blood vessels. This triggers a chain of cellular reactions, which relaxes the blood vessel muscles. As a result, the blood vessels widen, which can improve blood flow and lower blood pressure.  

This effect can be beneficial for heart health, but it can be good for your sexual function too. That’s because nitric oxide relaxes smooth muscle in the penis, encouraging blood flow to the area so you can get hard. There are reports that in cases of erectile dysfunction, lower levels of nitric oxide may be observed, stressing the importance of the gas.

1. Beets

If you’ve got a pulse on workout trends, you’ve likely heard about beets and beet juice for boosting exercise performance. That’s because beets have been shown to increase blood flow, paving the way for a more efficient workout. But these benefits might also help you “beet” ED—no pun intended.

Beets are nitrate-rich vegetables; nitrate is a precursor to NO, so consuming beets may increase nitric oxide production, helping boost blood flow to the penis. For example, one study found that drinking beet juice can increase the excretion of nitric oxide metabolites, which could indicate the nitric oxide levels themselves were increased. 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 benefit erectile function, though this effect has not been demonstrated in research.

2. Citrus Fruits

Citrus fruits—e.g oranges, grapefruits, lemons—are largely considered healthy thanks to their high content of vitamin C, an antioxidant and essential nutrient that supports a healthy immune system. But that’s not all; vitamin C can also increase the production of nitric oxide, which is needed to achieve erections. Vitamin C works can enhance cellular reactions needed to convert nitrates to nitric oxide, potentially helping ED.  

Plus, citrus fruits are packed with antioxidants called flavonoids. A high intake of flavonoids has been associated with higher nitric oxide levels. That’s because flavonoids can support the activity of nitric oxide synthase, an enzyme that converts the amino acid L-arginine to nitric oxide. In fact, higher total intake of fruits in general have been linked to a 14% lower risk of ED, so consider adding more (citrus or otherwise) to your plate.

3. Leafy vegetables

When it comes to nitric oxide foods for erectile dysfunction, look no further than leafy green vegetables. Leafy greens like spinach, arugula, Swiss chard, and lettuce can increase nitric oxide levels, possibly improving ED. For starters, leafy greens are high in nitrates—which, again, are converted to nitric oxide in the body. Green leafy vegetables are also high in flavonoids, antioxidants that can promote the enzyme reactions involved in nitric oxide production.

4. Dark chocolate

If you love dark chocolate, you’re in luck, as the treat can have a positive effect on nitric oxide. Dark chocolate contains antioxidants called polyphenols, and the ones in dark chocolate activate nitric oxide synthase. As a reminder, nitric oxide synthase converts L-arginine into nitric oxide, thereby increasing nitric oxide levels. What’s more, the polyphenols in dark chocolate decrease activation of NADPH oxidase, an enzyme that reduces nitric oxide via free radicals (i.e. harmful molecules). By pumping the brakes on NADPH oxidase, dark chocolate polyphenols can save nitric oxide, potentially increasing levels and easing erectile issues.

While more research is needed to explore the specific link between dark chocolate and ED, one small study of 32 people found that some levels of dark chocolate consumption can increase nitric oxide levels and even help with blood pressure overall.

5. Garlic

Garlic might also boost nitric oxide levels, though most of the available research involves animals. For example, in a study involving mice, aged garlic extract increased nitric oxide by activating certain types of nitric oxide synthase. A test tube study also found that aged garlic extract can play a role in preventing endothelial dysfunction, a condition wherein the lining of blood vessels doesn’t work properly that’s thought to contribute to ED. (FYI,, endothelial dysfunction is a condition wherein the lining of blood vessels doesn’t work properly; it’s considered a precursor to cardiovascular disease, which is frequently linked with ED.) 

It’s worth noting that taking aged garlic extract is different from consuming fresh garlic in a dish. More research is also needed to examine how garlic specifically affects nitric oxide levels and ED in humans.

6. Pomegranate

Pomegranates and pomegranate juice might help you achieve and maintain erections. They’re one of the best food sources of antioxidants, including polyphenols. As mentioned, some polyphenols can boost the activity of nitric oxide synthase, helping the body make more nitric oxide. Pomegranates are also teeming with flavonoid antioxidants, which protect nitric oxide from oxidative stress—a process that can damage and reduce nitric oxide levels. Additionally, pomegranates also have a high nitrate content, which can increase nitric oxide in the body.

In a small study of 16 people, researchers examined the effect of pomegranate juice on human corpora cavernosa (i.e. type of erectile tissue). They found that pomegranate juice can stimulate activity of neuronal nitric oxide synthase and cause relaxation of human corpora cavernosa, which could help address ED. Another fairly small study of 53 people with mild-to-moderate ED found a link between pomegranate juice and improved ED, though larger studies are needed before making generalizable conclusions.

7. Nuts

If you’re looking for nitric oxide foods, consider adding nuts to your snacking lineup. Nuts are rich in L-arginine, a precursor to nitric oxide. In other words, eating more nuts can boost your intake of L-arginine, potentially supporting nitric oxide levels needed for healthy erections. Nuts also have an anti-inflammatory effect thanks to their high levels of L-arginine. This can benefit ED, as inflammation may make it difficult for nitric oxide synthase to work properly, which could increase the risk of erection issues.

While it doesn’t hurt to eat foods rich in nitric oxide (or rather, foods that increase nitric oxide synthesis), there are evidence-backed treatments for ED that have been proven to be safe and effective. These include:

Trying prescription medications. If you’re dealing with ED, it’s important to consult a healthcare provider, as they’re the most qualified to determine what might be causing your erectile issues and how to best address them. One treatment option they might suggest? Prescription medications, specifically phosphodiesterase type 5 (PDE5) inhibitors. PDE5 inhibitors—e.g. Viagra (sildenafil), Cialis (tadalafil), Stendra (avanafil), and vardenafil—are oral pills that work in part by increasing blood flow to the penis, which promote stronger, longer-lasting erections. (Yes, similar to nitric oxide.) 

Some PDE5 inhibitors can also be found in other forms. Ro Sparks, for example, combines tadalafil and sildenafil in a sublingual treatment that dissolves under your tongue for fast-acting results. Another example is Ro’s Daily Rise Gummies, which feature 7 mg of tadalafil in each fruit-flavored gummy. 

Eat a balanced diet. To reduce your risk of ED, eat plenty of vegetables, fruits, fish, nuts, and legumes. These foods are linked to lower chances of developing ED, according to research. Likewise, limiting or avoiding certain items such as sugar-sweetened drinks, red and processed meats, and foods high in trans fatty acids and sodium can help prevent erectile issues.

Manage your mental health. Stress, anxiety, and depression can all increase the risk of ED, so taking care of your mental health can help down-there difficulties (as well as promote overall wellbeing). This may include practicing stress management techniques, such as journaling and meditation. Depending on the severity of your mental health challenges and/or erectile function, you might also want to speak to a mental health therapist. Such an expert can help you develop a better understanding of your emotional and mental wellbeing as well as potentially suggest additional treatment options, such as antidepressants or anti-anxiety medications, if appropriate. 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. The general recommendation for exercise is 150–300 minutes of moderate-intensity activity (or 75–150 minutes of vigorous-intensity activity) each week, plus strength training at least twice a week. Oh and need not forget that getting ample movement can also benefit your mental health and sleep, which brings us to… 

Get enough sleep. Poor sleep can reduce testosterone, a hormone involved in erectile function. The adequate sleep duration is considered to be 7–9 hours per night, while poor sleep is defined as 6 or fewer hours per night. Plus, getting enough shut-eye can reduce the risk of cardiovascular disease, a risk factor for ED.

While there’s no one food that will treat ED, eating plenty of whole, nutrient-rich foods—including those mentioned above—may help reduce your risk of developing ED  and, if you already have ED, address the condition over time. That said, if you’re having trouble getting or maintaining erections, be sure to explore all of your options, which could very well include including more nitric oxide-rich foods in your diet as well as talking to a healthcare provider about what might be causing erectile dysfunction and whether prescription medication might help you. It all depends on you and your symptoms.

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Every article on Health Guide goes through rigorous fact-checking by our team of medical reviewers. Our reviewers are trained medical professionals who ensure each article contains the most up-to-date information, and that medical details have been correctly interpreted by the writer.

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Current version

September 25, 2024

Written by

Kirsten Nunez

Fact checked by

Raagini Yedidi, MD

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About the medical reviewer

Raagini Yedidi, MD

Raagini Yedidi, MD, is an internal medicine resident and medical reviewer for Ro.