How to get harder erections with or without medication

If you feel less than satisfied with the strength of your erections, you’re not alone. There are many reasons you might experience erectile dysfunction (ongoing difficulty getting and/or maintaining erections strong enough for satisfying sex), including relationship problems, depression and anxiety, and diet and lifestyle. The good news is that erectile dysfunction (ED) is pretty treatable for most people. If parts of your love life could use a boost, continue reading for 9 tips to get harder erections. 

To learn how to make your erections stronger, it’s important to understand how erections work. Erections may seem like a fairly simple process, but they’re actually quite complex. When arousal is present, the brain passes arousal signals to the body through the spinal cord and nerves. Then, a messenger called cGMP causes smooth muscle in the penis to relax, allowing blood to rush in. As blood flows into the penis, the veins that drain blood from the penis also become smaller and prevent as much blood from leaving, which helps trap the blood and result in an erection. 

Now that you know erections are a complex process that involves your head, heart, blood vessels, nerves, and hormones, it makes sense that many lifestyle and health factors could potentially impact the strength of your erections. 

Depending on the root cause(s) of your ED, lifestyle and diet changes may be enough to improve the strength of your erections over a period of time. Or if an underlying medical condition is causing erectile dysfunction, treating that underlying condition can do the trick. If lifestyle changes aren’t enough to help you get harder erections or aren’t making an effect quickly enough, there are also medications that can help in the treatment of ED. Keep reading for ways to get harder erections. 

First thing’s first: There is no shame in taking medication to treat ED. 

You’re probably familiar with Viagra (sildenafil), which can be a life-changing medication for some people—studies show that participants with erectile dysfunction who took Viagra experienced higher confidence, self-esteem, and sexual satisfaction than those who took a placebo. But Viagra is actually just one of the few well-researched and safe ED drugs available. 

Viagra (sildenafil) 

Also known by its generic name, sildenafil, Viagra is an oral medication that belongs to a drug class known as phosphodiesterase 5 (PDE5) inhibitors. These meds block an enzyme known as PDE5 that breaks down chemicals responsible for erections. When PDE5 is inhibited, these chemicals don’t get broken down, and as a result, tissues in the penis stay relaxed and engorged with blood. 

Viagra usually starts working within 30-60 minutes of taking and is effective for about 4-5 hours. Brand name Viagra comes in three doses—25 mg, 50 mg, and 100 mg—while the generic version can be prescribed in 20 mg, 40 mg, 60 mg, 80 mg, and 100 mg doses. 

Cialis (tadalafil) 

Like the little blue pill, Cialis is also a PDE5 inhibitor, meaning it can help you achieve harder erections as long as you’re already aroused. Cialis and its generic, tadalafil, are known to be longer-lasting than other ED meds, typically staying effective for up to 36 hours. Another quality that makes Cialis unique is that it can be prescribed for daily use. While most ED drugs have to be taken during a certain window before you plan to have sex, Cialis can be taken daily at a lower dose (2.5 mg or 5 mg), which can allow for increased spontaneity. 

For on-demand use, Cialis is available in 2.5 mg, 5 mg, 10 mg, and 20 mg tablets.

Levitra (vardenafil) 

Levitra, another PDE5 inhibitor, is the brand-name form of vardenafil, which is also marketed under the brand name Staxyn. Similar to Viagra, the ED medication is meant to be taken around 60 minutes before sexual activity and lasts about 4-5 hours. Both Levitra and Viagra can be taken with or without food, although some research suggests that high-fat foods may delay their effects. 

Levitra and its generic are available as an oral tablet in varying strengths: 2.5 mg, 5 mg, 10 mg, and 20 mg. Staxyn, on the other hand, is a dissolving tablet that only comes in 10 mg. 

Compounded ED drugs

While Viagra and Cialis—as well as both of its generic versions—can be effective at helping you achieve harder erections, they, like anything else in life, can come with a few cons. Some folks might find that when used on-demand, the meds can be inconvenient and inhibit spontaneity. Others might simply have difficulty swallowing pills. That’s where compounded drugs come in, as these treatments are prepared by combining, mixing, or altering the ingredients in some way to better suit an individual patient. Take, for example, Ro Sparks: a sublingual ED medication that combines the active ingredients of Viagra and Cialis—sildenafil and tadalafil—to deliver faster, longer-lasting results. With Ro Sparks, you can achieve an erection is as about 15 minutes on average and stay active for up to 36 hours. 

Exercise regularly

Exercise is one of the best ways to improve cardiovascular health, which is an important component of erections. Regular exercise, especially moderate aerobic physical activity, can help improve blood pressure, blood flow, and hormone levels, and raises chemicals such as nitric oxide that increase penile blood flow. As a bonus, physical activity can also boost stamina, strength, and flexibility. 

Eat a healthy diet

If you’re looking for natural Viagra alternatives—answers to ED that don’t involve prescription medications—it may be a good idea to start with your diet. Several studies have linked a nutritious, balanced diet to better erectile function. A healthy diet also helps reduce the risk of type 2 diabetes, high blood pressure, high cholesterol, and obesity, which are all risk factors for ED. Increase your intake of fruits, veggies, and whole grains and reduce your intake of processed foods, sugars, and red meat. 

Some studies found that certain foods may improve circulation, which could have positive impacts on erections as well. 

• Spicy peppers: Capsaicin, a chemical found in foods such as jalapenos and cayenne pepper can reduce inflammation, improve blood flow, and might be able to lower blood pressure.  

• Onions: Onions contain beneficial antioxidants that can benefit blood flow and overall heart health. 

• Cinnamon: Cinnamon can reduce inflammation, lower blood pressure, and improve circulation.

• Garlic: Garlic may lower blood pressure and improve blood flow, even in people with a history of heart disease. 

• Fatty fish: Fatty fish, such as salmon, contain nutrients called omega-3 fatty acids, which are beneficial for heart health, blood flow, and blood pressure. 

Of course, what’s more important than the presence of any one individual food is maintaining a balanced diet with adequate nutrients. Furthermore, try to avoid large meals before having sex. Eating a big meal can divert blood away from your penis and toward your digestive system. 

Get enough sleep

Studies suggest that sleep deprivation and sleep apnea may lower testosterone levels and contribute to ED, especially if you get less than six hours of sleep a night. Lack of sleep also increases your likelihood of developing obesity, high blood pressure, diabetes, and heart disease—all of which affect blood flow and increase the risk of ED. If you’re looking into ways to naturally increase testosterone, getting enough sleep every night is one of the best things you can do for your sexual and general health.

If you’re diagnosed with low T and lifestyle changes don’t help, there are also medications that increase testosterone. Talk to your healthcare provider to find out if you might have testosterone deficiency and whether these meds may be right for you. 

Take care of your mental health

Anxiety and stress can trigger your body to release a chemical called epinephrine. Epinephrine increases blood flow to the heart and brain, but diverts it away from less “essential” areas, such as the penis. This lack of blood flow can result in difficulty getting or maintaining erections. 

So much of sexual performance is mental. Stress and performance anxiety can take your head out of the game and affect sexual function, resulting in less-than-stellar erections. This can lead to a vicious cycle of stress causing ED, leading to more stress and performance anxiety, leading to worsening ED, and so on. Stress management techniques may improve your erections. You can reduce stress through exercise, meditation, or mindfulness practices. If these techniques aren’t enough to help you manage your stress—or you’d just like more assistance from a pro— consider making an appointment with a therapist.

Consider herbal supplements

While more research is needed, some supplements and vitamins show promising results for erectile support. Studies have found that horny goat weed can help reduce blood pressure and improve blood flow by blocking the same chemicals in your body as drugs such as Viagra, though it has primarily been studied in animals. Yohimbe is another example of a supplement that could be effective for erectile dysfunction, but it hasn’t been studied directly against other treatment options for ED. 

It’s important to remember that herbal supplements may interact with other medications. If you want to start taking a supplement, speak to a healthcare provider to make sure it’s safe for you. Remember that the US Food and Drug Administration (FDA) does not regulate herbal supplements. What’s more, a study of yohimbe labels in particular has shown that the majority of the time, dosages on the label are inaccurately labeled. Yohimbe can cause side effects such as stomach ache, anxiety, and headache, so it’s important to remember that supplements can have negative effects as well.   If you are planning to take supplements, get yours from a trusted source and beware of counterfeit ED medication available online and in corner stores. 

Quit smoking and reduce alcohol intake

You are more likely to have ED if you smoke cigarettes. Smoking damages your blood vessels, which can result in decreased blood flow to the penis. The good news is that quitting smoking can help improve your erections (and your overall health).

Small to moderate amounts of alcohol may facilitate sexual activity by giving you a euphoric feeling or “buzz.” But in larger quantities, it can decrease your ability to have a satisfying erection. Alcohol acts as a depressant on the central nervous system (CNS), meaning it has a sedating effect on the brain and body and slows down the messages between the brain and the rest of your body (including your penis). When the brain sends messages to the penis during sexual arousal, telling it to become erect, alcohol slows the signals between the brain and body, resulting in ED (also commonly referred to as “whiskey dick”). In the long run, excessive alcohol consumption can result in liver damage, high blood pressure, and damage to blood vessels. 

Communicate with your partner

While erectile dysfunction can be a sensitive subject, it’s important to remember that erection problems don’t necessarily equate to relationship problems. By opening communication about your sex life with your partner(s), you can discover new ways to make your sex life arousing and exciting together. You might want to try new sex toys or new positions together. Some people benefit from penile rings to increase stimulation to the penis, though it’s important to avoid anything that’s too tight. If you’re struggling to bring up erectile dysfunction with your partner, starting the conversation in a medical setting with a professional may help emphasize that erectile dysfunction is a common occurrence and nothing to be ashamed of. 

Consider making an appointment with a sex therapist (solo or with a partner) to work through performance anxiety and stress related to sex as well as to learn how to make sex more pleasurable for everyone involved. When struggling with ED, remember that penetrative sex is far from the only way to make you and your partner(s) feel good.

Try pelvic floor exercises

Many people associate Kegel exercises with people with vulvas, but they can also improve the strength of erections. One small study of men with ED found that those who performed Kegel exercises regularly over six months saw more improvement in symptoms than those who did not.

To exercise your kegel muscles (your pelvic floor), squeeze the muscles you would use to stop the flow of urine midstream. Squeeze your muscles for five seconds, then release. Repeat this action 8-10 times. You can do this set 3-5 times a day. It’s important to check with your healthcare provider to make sure you don’t have limitations to doing these exercises as they may not be appropriate for everybody.

If lifestyle changes, mental health care, and spicing things up in the bedroom aren’t enough to treat your erectile dysfunction, consider making an appointment with a healthcare provider. They will help you address your ED by developing a safe and effective treatment plan. Continue to make healthy choices, take medication if needed, and you will hopefully start to see improvements to your sexual and overall health.

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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

May 16, 2024

Written by

Michael Martin

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.