Biohacking: Best Foods For Erectile Dysfunction

Biohacking Your Health With A Nutritionist: Which Foods Can Help Manage Erectile Dysfunction

25 June 2025

In this article, we’ll explain how working with a nutritionist can help you manage erectile dysfunction through simple changes to your diet and lifestyle. We’ll look at which food groups can support healthy blood flow and hormone levels, and which foods are best to limit or avoid entirely. We’ll also cover lifestyle habits that could naturally improve erectile function over time.

The insights provided in this article are provided by our Head of Nutrition, Yusra Serdaroglu Aydin, a registered dietitian with a background in nutrition, food engineering and culinary arts. Her approach is grounded in science and shaped by a strong understanding of personalised nutrition and the human microbiome. At Vivere, Yusra leads the design and ongoing development of nutrition-focused products and services.

Key Takeaways

Here are the five biggest takeaways from this article regarding biohacking your health to combat erectile dysfunction:

Eating a balanced diet rich in fruits, vegetables, healthy fats, lean proteins and zinc can help improve erectile health.
Regularly eating red and processed meats, along with foods high in saturated or trans fats, may increase the risk of erectile dysfunction.
Foods that are rich in flavonoids (like berries, citrus fruits and tea) and nitrates (like beetroot and leafy greens) help to increase nitric oxide in the body.
Simple lifestyle changes such as regular exercise, maintaining a healthy weight, managing stress and limiting alcohol and smoking can all significantly influence your risk of ED.
Erectile dysfunction becomes more common with age due to natural hormonal and vascular changes. However, it is not inevitable.

Which food groups can help with erectile dysfunction?

Certain food groups may help to support erectile function by improving blood flow, hormone levels and overall heart health. Some key groups include:

Fruits and vegetables

Eating a variety of fruits and vegetables can play an important role in supporting erectile function. These foods are naturally rich in essential vitamins, antioxidants and compounds that help improve blood flow, reduce inflammation and support heart and vascular health.

Leafy green vegetables, such as spinach, kale and cabbage, are particularly beneficial. These vegetables are high in nitrates, which can help increase nitric oxide levels in the body. Nitric oxide helps relax blood vessels, improving circulation to the penis and supporting healthy erections. Increasing daily intake of leafy greens can lead to noticeable improvements in erectile function over time [1].

Beetroot is another excellent source of nitrates and is often recommended for its positive effect on blood pressure and circulation. In general, increasing your intake of nitrate-rich vegetables may help manage the underlying vascular issues that can contribute to erectile dysfunction [2].

Fruits such as blueberries, apples, citrus fruits and strawberries are rich in flavonoids; natural compounds that have been linked to a lower risk of erectile dysfunction. Research from Harvard University and the University of East Anglia found that men who regularly consumed flavonoid-rich foods had a significantly reduced risk of developing ED [3].

These effects are thought to be due to flavonoids’ ability to improve endothelial function (the lining of blood vessels) and reduce oxidative stress, both of which are key for maintaining healthy erections.

Plant-based Diets

A plant-based diet offers several benefits for men experiencing erectile dysfunction. Some plant-based foods have been linked to improved sexual function due to their effects on blood vessels, inflammation and nitric oxide levels [4].

Avocado

Rich in healthy fats, vitamin E and potassium, avocados may help support heart health and blood flow. They also contain zinc, which plays a role in testosterone production [5].

Watermelon

Watermelon contains an amino acid called citrulline, which can help relax blood vessels and improve blood flow in a way similar to medications like sildenafil (Viagra) [6].

Garlic

Garlic is known for its heart health benefits. It may help reduce blood pressure and improve circulation over time. Improved blood flow is essential for healthy erectile function [7].

Chilli pepper and hot spices

Spicy foods like chilli peppers contain capsaicin, which may improve circulation and support the release of endorphins [8].

Saffron

Saffron may potentially affect mood and sexual function. It may help improve ED symptoms, especially in cases linked to psychological causes such as stress or low mood [9].

Ginseng

Often referred to as a natural aphrodisiac, Panax ginseng has been studied for its potential to improve ED. It may help by enhancing nitric oxide production and improving overall energy and stamina [10].

Healthy fats

Including healthy fats in your diet can support hormone production, reduce inflammation and improve blood flow. The key is to focus on unsaturated fats, especially those found in oily fish, nuts, seeds and certain plant oils.

Omega-3 fatty acids, commonly found in oily fish such as salmon, mackerel, sardines and trout, are known to benefit cardiovascular health. These fats help reduce inflammation and support the production of nitric oxide, a compound that relaxes blood vessels and improves blood flow to the penis. Improved nitric oxide production is associated with better erectile function [11].

Monounsaturated fats, found in foods like olive oil, avocados and some nuts (such as almonds and hazelnuts), can also support heart health and hormonal balance. Healthy testosterone levels are essential for maintaining sexual function, and dietary fats play a crucial role in testosterone production [12].

Research has shown that diets rich in unsaturated fats, like the Mediterranean diet, are linked to a reduced risk of erectile dysfunction. These diets support better endothelial function (the inner lining of blood vessels), reduce oxidative stress and help manage blood pressure [13].

In short, healthy fats provide the body with the nutrients it needs to maintain proper vascular and sexual function.

Lean meats and proteins

Lean sources of protein can help with better erectile function by supporting muscle health, hormone production and cardiovascular wellbeing. Choosing the right types of protein, such as skinless chicken and turkey, eggs, low-fat dairy, legumes, and fish, can form part of a balanced diet that supports sexual health.

Research has shown that diets higher in plant-based proteins and lean animal proteins are linked to a reduced risk of developing erectile dysfunction. In one large study, men who ate a diet that included lean protein sources had a lower likelihood of experiencing ED, compared to those who consumed more processed and red meats [14].

Healthier protein sources are often lower in saturated fat, which helps to protect heart health and blood vessel function. This is important, as good circulation is essential for achieving and maintaining an erection. Protein-rich foods also support the body’s production of testosterone, a hormone that plays a key role in sexual desire and performance.

variety of different foods for nutrition

Zinc-rich foods

Zinc is an essential mineral that plays a key role in male reproductive health, particularly in the production of testosterone and the nitric oxide system. Low zinc levels have been associated with reduced testosterone and issues with sexual function, while a diet rich in zinc may help support hormonal balance and blood flow.

Oysters are one of the most well-known sources of zinc and are often considered a natural aphrodisiac. Scientific research has shown that oyster extract can increase testosterone levels by stimulating the release of luteinising hormone, which supports the body’s natural hormone production. It may also benefit erectile function by enhancing the nitric oxide signalling pathway, which helps relax blood vessels and improve circulation to the penis [15].

Other zinc-rich foods include red meat (in moderation), poultry, eggs, dairy products, pumpkin seeds and legumes such as chickpeas and lentils. Including these foods in your diet can help maintain healthy testosterone levels and support the chemical processes involved in achieving and sustaining an erection.

Flavonoids

Flavonoids are natural compounds found in many fruits, vegetables and plant-based drinks such as tea and red wine. Known for their antioxidant and anti-inflammatory effects, flavonoids can also support blood vessel health and circulation, key factors in preventing and managing erectile dysfunction.

Research has shown that regular intake of flavonoid-rich foods is linked to a reduced risk of ED. This is because they can improve endothelial function, reduce oxidative stress and enhance nitric oxide availability. Nitric oxide plays a crucial role in relaxing blood vessels and increasing blood flow to the penis [16].

Good sources of flavonoids include:

Berries (such as blueberries, strawberries and blackberries)
Apples and citrus fruits (including oranges, lemons and grapefruits)
Dark chocolate in moderation
Green and black tea
Red wine in small amounts

Which food groups should you limit or avoid?

Just as certain foods can support erectile function, others may have the opposite effect. Diets high in processed, sugary, or fatty foods can negatively impact blood flow, hormone levels and heart health. Limiting the following food groups may help reduce the risk or severity of erectile dysfunction:

Red and processed meat

Regular consumption of red and processed meat has been linked to a higher risk of developing erectile dysfunction, largely because of its effects on the cardiovascular health and hormone levels. These types of meat are typically high in saturated fat and salt, which can contribute to high blood pressure, raised cholesterol levels and narrowing of the arteries.

A large study found that men who followed diets high in red and processed meats were more likely to develop erectile dysfunction compared to those who followed plant-based or heart-healthy eating patterns. Another study linked diets rich in processed and red meat with poorer overall cardiometabolic health, which can directly impact erectile performance [17].

Processed meats such as bacon, sausages and cured meats often contain preservatives and additives that may further increase the risk of inflammation and vascular problems. Over time, this can damage the delicate blood vessels needed for achieving and maintaining an erection.

Saturated and trans fats

Diets high in saturated and trans fats can have a negative effect on erectile function by damaging the blood vessels and reducing the body’s ability to maintain healthy circulation. Erections rely on good blood flow, so anything that impairs the cardiovascular system can directly affect sexual performance.

Saturated fats are found in foods such as:

Fatty cuts of red meat
Full-fat dairy (like cheese, butter, and cream)
Certain processed products, including pies and pastries

Eating large amounts of saturated fat can raise levels of LDL (or ‘bad’) cholesterol, increasing the risk of narrow arteries. This restricts blood flow in the body, which may make it harder to achieve or maintain an erection.

Which lifestyle factors can help overcome ED naturally?

Erectile dysfunction is often linked with a combination of physical and psychological factors. While medications like Viagra and Cialis are available, specific lifestyle changes can help improve or even reverse ED naturally. The following lifestyle habits are thought to be the most beneficial:

Getting regular exercise

Regular physical activity is one of the most effective ways to improve erectile function. Exercise supports cardiovascular health, helps regulate hormone levels and improves blood flow.

A study found that lifestyle changes such as increased physical activity, alongside a healthy diet and reduced calorie intake, were associated with noticeable improvements in erectile function among men [18].

Aerobic exercises such as brisk walking, swimming or cycling, can be particularly helpful. Just 30 minutes of moderate exercise most days of the week can make a significant difference. Resistance training and pelvic floor exercises can also support sexual function by improving muscle strength in the pelvic area.

Maintaining a healthy weight

Staying at a healthy weight plays a key role in preventing and managing erectile dysfunction. Excess body fat is linked to hormone imbalances, reduced testosterone levels and poor cardiovascular health, all of which can negatively affect sexual performance.

According to the NHS-backed Clinical Knowledge Summaries (CKS), obesity is associated with androgen (testosterone) deficiency, which can directly contribute to erectile issues [19].

Obesity also increases the risk of other underlying conditions that affect erectile function, including type 2 diabetes and high blood pressure.

Speaking to a GP or dietitian can help you to create a realistic plan for long-term weight management. We have also put together a number of biohacks you can follow to help support your weight goals, whether you need to lose, gain, or maintain.

Managing your stress levels

Stress is a common but often ignored cause of erectile dysfunction. According to London Andrology, stress affects the nervous system and hormone balance, both of which play a key role in sexual function.

When you're stressed, your body produces more cortisol (the stress hormone), which can suppress testosterone levels and reduce libido. At the same time, stress can restrict blood flow and make it more difficult to get or maintain an erection [20].

Managing stress can have a significant impact on erectile dysfunction. Simple methods that can help to calm you down include deep breathing, meditation, yoga and regular exercise.

Limiting alcohol intake and smoking

Cutting down on alcohol and quitting smoking are two important steps you can take to help improve erectile function. Both habits are linked to a higher risk of erectile dysfunction, largely because of their effects on blood flow, hormone balance and nerve health.

Men with erectile dysfunction are more likely to partake in activities such as smoking and drinking alcohol compared to those without ED [21].

Smoking in particular damages blood vessels and reduces nitric oxide availability, which is essential for relaxing the muscles and increasing blood flow to the penis. Over time, this can lead to long-term problems with getting or maintaining an erection.

Excessive alcohol use can interfere with sexual function. While small amounts may not have a major impact, regular heavy drinking can suppress testosterone levels, impair nerve function and dull sexual desire. Alcohol can also affect mood and increase the risk of anxiety or depression.

Ageing

Ageing is a natural factor that can influence erectile function, with many men noticing changes as they grow older. Erectile dysfunction is not an inevitable part of ageing, however, it does become more common with age.

ED is one of the most common sexual health concerns in older men, and it becomes more common as you age [22]. This is often linked to a gradual decline in testosterone levels, reduced blood flow and a higher risk of underlying health conditions such as diabetes, high blood pressure and heart disease

Although ageing itself cannot be avoided, following healthy lifestyle habits such as regular exercise, a balanced diet, managing stress and keeping a healthy weight can help prevent erectile dysfunction.

If ED is persistent or affects your quality of life, it’s a good idea to speak to a GP, as safe and effective treatment options are available regardless of age.

Final Thoughts from Yusra

Erectile dysfunction is a complicated issue that can be influenced by a number of physical, psychological and lifestyle factors. Making simple, targeted changes to your diet and daily habits can help improve or even prevent ED over time. Working with a nutritionist can provide tailored support, helping you choose foods that boost blood flow, support hormone balance and promote overall health.

Avoiding processed foods, reducing alcohol intake and managing stress are also important steps. Adopting a balanced lifestyle can support sexual wellbeing at any age. If you're concerned about symptoms, speaking to a healthcare professional can help you explore suitable treatment options and rule out any underlying health conditions.

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