Want Better Erections? Try These Natural Methods! (Number 10 Might Surprise You)

Natural Solutions for Erectile Health

If you’ve been dealing with inconsistent or unsatisfying erections, you are so not alone. Erectile dysfunction (ED) is more common than most people realize and can stem from a mix of physical, emotional, and lifestyle factors.

The good news? There are effective, drug-free ways to improve erections that are backed by science. So if you’re ready to feel more confident and connected in your sex life, keep reading—because today we’re covering 10 practical, natural strategies that support sexual wellness. And yep, number 10 might surprise you! And if you'd rather watch than read, feel free to check out my YouTube video on this topic! 

There are effective, drug-free ways to improve erections that are backed by science!

1. Maintain a Healthy Diet

Your erections rely on good blood flow, and that starts with what you eat. Research shows that following a Mediterranean diet can improve blood vessel health, reduce inflammation, and boost nitric oxide—a compound essential for erections (Di Francesco & Tenaglia, 2017).

Eat more of:

• Leafy greens

• Colorful fruits

• Whole grains

• Lean proteins (like fish and chicken)

• Healthy fats (like olive oil, avocado, nuts)

Avoid processed foods, excess sugar, and trans fats, which can impair circulation and hormone levels.

 Following a Mediterranean diet can improve blood vessel health, reduce inflammation, and boost nitric oxide—a compound essential for erections (Di Francesco & Tenaglia, 2017).

2. Exercise Regularly

Exercise increases circulation, reduces stress, and boosts testosterone—all key players in erectile health. Cardiovascular activity like walking, swimming, or cycling improves heart and arterial health, which benefits the blood vessels that support erections (Wei et al., 1994).

Aim for:

• At least 150 minutes of moderate exercise weekly

• Strength training 2-3 times per week

• Daily movement (even light walking counts!)

Cardiovascular activity like walking, swimming, or cycling improves heart and arterial health, which benefits the blood vessels that support erections (Wei et al., 1994).

3. Quit Smoking

Smoking harms the lining of your blood vessels and restricts blood flow to the penis. Multiple studies confirm that smoking is a direct risk factor for ED (Kovac et al., 2015).

If you need support quitting, talk to a healthcare provider, therapist, or explore nicotine replacement therapy and mindfulness-based programs.

Smoking harms the lining of your blood vessels and restricts blood flow to the penis. Multiple studies confirm that smoking is a direct risk factor for ED (Kovac et al., 2015).

4. Manage Stress and Anxiety

Stress is one of the most common contributors to ED. It increases cortisol, restricts blood flow, and takes you out of the moment. Learning to regulate stress is essential to better erections.

Try:

• Mindfulness meditation

• Deep breathing

• Yoga

• Therapy

• Journaling

  
  

Being present in your body and with your partner can improve arousal and connection.

Stress is one of the most common contributors to ED

5. Explore Your Body and Fantasies

Understanding your unique turn-ons helps you stay aroused and engaged. Don’t limit yourself to genital touch. Your brain is your biggest sex organ!

Explore:

• What kinds of touch you enjoy

• Fantasy or erotic content that excites you

• New forms of play or communication with your partner

Communicate your desires. The more you know about what turns you on, the easier it is to stay in the game.

Explore Your Body and Fantasies

6. Do Pelvic Floor Exercises (Kegels)

Stronger pelvic floor muscles = stronger erections. Practicing Kegels can help improve blood flow and erectile rigidity.

How to do Kegels:

1. Identify your pelvic floor by stopping your urine stream mid-flow.

2. Squeeze these muscles for 3-5 seconds, then relax.

3. Repeat 10-15 times, 3x/day.

This simple routine can lead to improved control, arousal, and satisfaction over time. Check out this guide on how to do Kegels for men.

7. Keep Alcohol in Check

Alcohol in moderation may help you relax, but too much can impair erections. Alcohol affects brain signaling and testosterone, both crucial to sexual arousal.

Limit yourself to:

• 1-2 drinks per day

• Choose wine or clear spirits over sugary cocktails

(Arackal & Benegal, 2007)

Keep Alcohol in Check

8. Prioritize Sleep

Sleep deprivation and sleep disorders like apnea can lead to ED. One study found that 69% of people with sleep apnea also experience ED (Budweiser et al., 2009).

Sleep tips:

• Aim for 7-9 hours/night

• Treat snoring or apnea (CPAP can help)

• Stick to a sleep schedule

Testosterone production peaks during sleep, so getting your ZZZs is critical.

9. See Your Doctor Annually

Your erections are a window into your overall health. Conditions like diabetes, heart disease, or hormone imbalances often show up as ED.

Ask your doctor to:

• Check testosterone and hormone levels

• Review medications (some impact erections)

• Screen for metabolic or cardiovascular risk

Don’t be afraid to advocate for your sexual health—you deserve comprehensive care.

See Your Doctor Annually

10. Be Mindful of Cycling

Regular cycling is great for fitness, but prolonged pressure from the seat can compress nerves and vessels crucial to erectile function (Sommer et al., 2010).

Protect your performance by:

• Using a wider, padded saddle

• Taking breaks during long rides

• Alternating with swimming or strength training

If you notice numbness or reduced sensitivity, talk to your doctor.

Regular cycling is great for fitness, but prolonged pressure from the seat can compress nerves and vessels crucial to erectile function (Sommer et al., 2010).

Normalize the Experience

Erectile issues are incredibly common.

• 52% of men aged 40-70 experience ED (MMAS; Feldman et al., 1994)

• Prevalence ranges from 6% to 64% based on age and study design (Corona et al., 2010)

• 20% of men over 30 have occasional ED (Kessler et al., 2019)

• Gay men may face higher rates of ED due to stigma and stress (Barbonetti et al., 2019)

  
  

ED does not mean you are broken. It’s a sign your body or mind may need some support.

Final Thoughts: Take Control of Your Sexual Health

You deserve a sex life that feels satisfying, pleasurable, and connected. These natural methods are a powerful first step, but if you’re still struggling, consider speaking with a healthcare provider or sex therapist.

As a sex therapist, I help individuals and couples explore the emotional and relational components of erectile issues. Together, we create personalized plans to reduce anxiety, improve communication, and rebuild confidence.

If this blog resonated with you, don’t forget to check out my YouTube video on this topic and subscribe for more insights on sexual health and intimacy. And if you’re ready to start therapy, reach out today.

YouTube: Want Better Erections? Try These Natural Methods! - Number 10 might surprise you!

References:

• Arackal, B. S., & Benegal, V. (2007). Prevalence of sexual dysfunction in male subjects with alcohol dependence. Indian journal of psychiatry, 49(2), 109–112. https://doi.org/10.4103/0019-5545.33257

• Budweiser, S., Enderlein, S., Jörres, R. A., Hitzl, A. P., Wieland, W. F., Pfeifer, M., & Arzt, M. (2009). Sleep apnea is an independent correlate of erectile and sexual dysfunction. The journal of sexual medicine, 6(11), 3147–3157. https://doi.org/10.1111/j.1743-6109.2009.01372.x

• Corona, G., Lee, D. M., Forti, G., O'Connor, D. B., Maggi, M., O'Neill, T. W., Pendleton, N., Bartfai, G., Boonen, S., Casanueva, F. F., Finn, J. D., Giwercman, A., Han, T. S., Huhtaniemi, I. T., Kula, K., Lean, M. E., Punab, M., Silman, A. J., Vanderschueren, D., Wu, F. C., … EMAS Study Group (2010). Age-related changes in general and sexual health in middle-aged and older men: results from the European Male Ageing Study (EMAS). The journal of sexual medicine, 7(4 Pt 1), 1362–1380. https://doi.org/10.1111/j.1743-6109.2009.01601.x

• Di Francesco, S., & Tenaglia, R. L. (2017). Mediterranean diet and erectile dysfunction: a current perspective. Central European journal of urology, 70(2), 185–187. https://doi.org/10.5173/ceju.2017.1356

• Feldman, H. A., Goldstein, I., Hatzichristou, D. G., Krane, R. J., & McKinlay, J. B. (1994). Impotence and its medical and psychosocial correlates: results of the Massachusetts Male Aging Study. The Journal of urology, 151(1), 54–61. https://doi.org/10.1016/s0022-5347(17)34871-1

• Kessler, A., Sollie, S., Challacombe, B., Briggs, K., & Van Hemelrijck, M. (2019). The global prevalence of erectile dysfunction: a review. BJU international, 124(4), 587-599.  https://doi.org/10.1111/bju.14813

• Kovac, J. R., Labbate, C., Ramasamy, R., Tang, D., & Lipshultz, L. I. (2015). Effects of cigarette smoking on erectile dysfunction. Andrologia, 47(10), 1087–1092. https://doi.org/10.1111/and.12393

• Pascual, M., de Batlle, J., Barbé, F., Castro-Grattoni, A. L., Auguet, J. M., Pascual, L., Vilà, M., Cortijo, A., & Sánchez-de-la-Torre, M. (2018). Erectile dysfunction in obstructive sleep apnea patients: A randomized trial on the effects of Continuous Positive Airway Pressure (CPAP). PloS one, 13(8), e0201930. https://doi.org/10.1371/journal.pone.020193

• Sommer, F., Goldstein, I., & Korda, J. B. (2010). Bicycle riding and erectile dysfunction: a review. The journal of sexual medicine, 7(7), 2346–2358. https://doi.org/10.1111/j.1743-6109.2009.01664.x

• Wei, M., Macera, C. A., Davis, D. R., Hornung, C. A., Nankin, H. R., & Blair, S. N. (1994). Total cholesterol and high density lipoprotein cholesterol as important predictors of erectile dysfunction. American journal of epidemiology, 140(10), 930–937. https://doi.org/10.1093/oxfordjournals.aje.a117181

  
  
  
  

About the author

Holly is a leading expert in sexual health based in Orange County, certified as both a clinical sexologist and AASECT sex therapist. With Ph.D. studies in Human Sexuality and extensive experience in sex therapy, sexual wellness, and relationship counseling, Holly provides evidence-based insights to clients in Orange County, the state of California and beyond. Recognized for expertise in libido, sexual dysfunction, and intimacy, Holly is dedicated to empowering individuals with practical advice and research-backed strategies. For more, follow Holly for expert advice on sexual health and relationships.

Visit www.thehollywoodsexologist.com to learn more and request a consultation.