Erectile dysfunction (ED) happens when someone with a penis can’t get or keep an erection. It’s much more common than most people think—research from 2022 suggests that over 40% of men may experience ED, especially if they’re older, overweight, stressed, or regularly smoke or drink.
The good news?
ED is very treatable, and many natural remedies can help improve sexual function alongside medical treatments.
Below are 9 of the best evidence-supported natural remedies for ED.
1. Improve Your Diet
A healthy diet supports blood flow, heart health, and hormone balance—all of which affect erections.
Studies show that men who follow diets like the Mediterranean diet have a lower risk of ED.
These diets emphasize:
- fruits and vegetables
- nuts and legumes
- fish
- whole grains
- less red and processed meats
Eating this way benefits your whole body—and your sexual health.
2. Exercise Regularly
Physical activity is one of the most effective natural treatments for ED.
Research shows that 40 minutes of moderate-to-intense aerobic exercise, four times a week for several months, can significantly improve erectile function.
Good choices include:
- running or jogging
- brisk walking
- swimming
- biking
- skiing
Exercise improves blood vessel health, raises testosterone, lowers stress, and helps with weight control.
3. Prioritize Sleep
Poor sleep can lower testosterone and increase the risk of ED.
Studies show that men with sleep disorders—or those working night shifts with poor sleep quality—have higher rates of sexual dysfunction.
Aim for 6–8 hours of quality sleep every night.
4. Lose Excess Weight
Obesity is strongly linked to ED. Research shows that ED is more common in men who have:
- obesity
- excess belly fat
- a larger waist circumference
Weight loss through diet and exercise can improve or even reverse ED. Some people may benefit from medical weight-loss treatments, but consult a doctor first.
5. Consider Psychotherapy
ED can be a combination of physical and mental factors—like anxiety, performance pressure, low self-esteem, or past trauma.
Therapy can help address:
- fear of failure
- negative beliefs about sex
- stress or anxiety
- relationship challenges
Studies show that cognitive behavioral therapy (CBT) paired with ED medication can be especially effective.
6. Try Sex Therapy or Couples Counseling
About 10%–25% of men with ED have no physical cause. This is known as non-organic ED, often related to anxiety, depression, or relationship issues.
Sex therapy or couples counseling can help by:
- improving communication
- reducing anxiety
- increasing intimacy
- supporting treatment success
Some studies show that sex therapy can be as effective as medication for non-organic ED.
7. Reduce Stress
Stress affects hormone levels, sleep, and blood flow—all important for healthy erections.
Some research shows stress is a strong predictor of ED, while other studies say the connection is unclear.
Still, lowering stress benefits overall health.
Try:
- deep breathing
- meditation
- yoga
- physical activity
- spending time outdoors
Anything that reduces stress may indirectly help ED.
8. Cut Back on Alcohol
Alcohol affects the brain and blood vessels involved in erections.
Research shows:
- moderate drinking may not harm sexual function
- heavy or regular drinking increases the risk of ED
- people with alcohol dependence commonly experience sexual dysfunction
The CDC recommends men limit alcohol to two drinks per day or fewer.
9. Quit Smoking (Including Vaping)
Smoking damages blood vessels and reduces nitric oxide—a chemical your body needs to get an erection.
A 2023 review found a strong link between smoking and ED, but also found that quitting smoking can reverse symptoms.
Vaping is not a safe alternative—many of the same chemicals affecting erections are still present.
When to See a Doctor
While natural remedies can help, some men need medical treatment too. Options include:
- prescription medications like Viagra or Cialis
- penis vacuum pumps
- therapy
- treatment for underlying health issues
A doctor can help identify the root cause of ED and recommend the right combination of approaches.
