According to statistics, erectile dysfunction (ED) affects up to one in five men in the UK, including half of those aged 40 to 70 – an increase of around 112% over the past 30 years.
It was previously thought that most cases of ED were the result of psychological issues, such as stress or performance anxiety. However, experts are learning more about the role of physical health in ED, which is believed to account for around 70% of cases.
In light of this, there’s evidence that natural remedies like diet changes and pelvic floor exercises could make all the difference when it comes to improving ED symptoms.
With that said, we’ll take a closer look at what erectile dysfunction is, why it occurs, and explore 11 natural remedies.
What is erectile dysfunction?
Erectile dysfunction (ED) is defined as the inability to get and maintain an erection sufficient for sex.
Various factors can affect your ability to achieve or maintain an erection, so there’s no single cause of ED.
According to experts, around 90% of ED cases have at least one underlying physical cause, such as heart disease, diabetes, or drug use, primarily driven by issues surrounding blood flow and nerve signals. For example, narrowed arteries can restrict blood flow to the penis. The remaining 10% of cases may be rooted in psychological causes, like stress or performance anxiety.
Men of any age can experience ED, but it’s more common later in life, particularly after the age of 40. Among other things, older men are more likely to have health conditions that affect blood flow, or to take medication with side effects that can impact erectile function.
Note: While ED is more common in older men, research suggests ED is on the rise among younger men.
11 ways to overcome erectile dysfunction naturally
If you’re struggling with ED, there are treatments available to help with symptoms. Treatment can include medication such as Viagra, as well as non-medicated options like vacuum pumps.
According to experts, medication is successful for treating ED in at least two-thirds of cases; and vacuum pumps, which work by encouraging blood flow to the penis work in 90% of cases.
That said, natural remedies are available, too, which many men find effective for improving their symptoms.
We’ll cover some of these below.
1. Make smart diet choices
Because ED is a blood flow-related problem, improving symptoms means keeping your blood vessels in good condition. One way to do this is by making smart diet choices.
Research suggests that increasing your intake of nuts, seeds, legumes, fruit, vegetables, and other foods that feature in Mediterranean-style diets may be particularly effective for improving symptoms of ED. Meanwhile, studies have linked foods high in saturated fat, added sugar, and ultra-processed ingredients with an increased risk of developing erectile issues.
There’s also evidence that consuming high amounts of flavones, a type of flavonoid (anti-inflammatory plant compounds) commonly found in fruit and vegetables, may be particularly beneficial for improving ED symptoms. In this study, for example, eating flavonoid-rich fruit like strawberries, blueberries, apples, and pears was associated with a 19% reduced risk of ED.
Head over to our diet and nutrition section if you’d like some inspiration.
2. Exercise your pelvic floor
Pelvic floor exercises, also known as kegel exercises, target the pelvic floor muscles. These muscles stretch from the tailbone to the pubic bone, supporting the bladder, bowels, and sexual function.
Kegel exercises are often recommended to women, particularly after childbirth or during menopause, but they can benefit men as well. When it comes to ED in particular, kegel exercises can help to strengthen the bulbocavernosus muscle, which is needed to achieve erections.
Studies suggest that performing regular kegel exercises can improve ED, along with other symptoms like premature ejaculation and needing to go to the toilet a lot. In this study, for example, kegel exercises helped 40% of men with ED regain normal erectile function.
Check out this guide to kegel exercises for men from Lloyds Pharmacy if you’d like to get started.
More generally, mind-body exercises like Pilates and yoga are considered useful for activating and strengthening the pelvic floor.
3. Check your testosterone levels
Erectile dysfunction is one of the most common symptoms of testosterone deficiency (hypogonadism). As a result, the British Society for Sexual Medicine (BSSM) suggests that all men with ED have their testosterone levels checked. It isn’t offered routinely, but you can request it via your GP or order a home blood test kit, such as this one from Lloyd’s Pharmacy.
Men naturally lose around 1% of their testosterone every year from age 30 to 40. However, some men experience more significant drops in testosterone than others, a process that can be sped up by factors like high blood pressure and alcohol abuse.
Luckily, there are things you can do to help boost testosterone levels. Check out our article, 9 ways to boost testosterone levels in men, to learn more.
4. Maintain a healthy weight
Research suggests that dropping excess body weight can significantly improve, or even reverse, symptoms of ED by helping to reduce inflammation, boost testosterone levels, and improve heart health.
According to research, obesity increases your chances of developing ED by around 50%, partially due to its impact on hormone balance and blood vessel health.
Meanwhile, this study linked losing weight and exercising regularly with a 70% reduced risk of ED. There’s even evidence that losing just 5-10% of body weight can restore sexual function for many men.
5. Stay active
Beyond helping you maintain a healthy weight, staying active can help improve ED symptoms by improving blood flow, boosting heart health, and reducing stress.
Sedentary lifestyles, on the other hand, are considered a significant, modifiable risk factor for ED.
If you’re yet to find a form of exercise you enjoy, head over to our fitness and exercise section for inspiration. Here, you’ll find information on everything from team sports to martial arts.
6. Avoid alcohol where possible
Alcohol can cause both temporary and long-term issues with erectile function. Among other things, alcohol can disrupt blood flow, hormone levels, and nervous system function.
In this study, for example, short-term alcohol consumption was linked with reduced penis sensitivity by depressing the central nervous system and slowing transmission of signals between the brain and penis. Alcohol is also a diuretic and can increase the risk of dehydration. Studies show that even mild dehydration can increase levels of the hormone angiotensin, which narrows blood vessels and can limit blood flow to the penis.
Long-term, excessive heavy alcohol consumption has been found to cause lasting damage to nerves and blood vessels, contributing to the development of more chronic ED. This review of several studies, for example, noted a significant relationship between regular alcohol consumption and ED.
We also know from research that heavy alcohol consumption increases the risk of high blood pressure, which is known to increase the risk of ED.
Check out our articles, 10 tips to stay alcohol-free and 10 benefits of cutting down on alcohol, to learn more.
7. Quit smoking
Smoking significantly increases the risk of ED. Among other things, it damages blood vessels, reduces blood flow to the penis, and lowers levels of nitric oxide, which is necessary for erections.
As a result, research suggests that smokers are up to twice as likely to experience ED as non-smokers. So, quitting is one of the best things you can do for your health.
Luckily, many men experience the benefits soon after quitting smoking. In this study, for example, 25% of men with ED experienced improved symptoms one year after they quit smoking.
If you’d like help quitting, check out our article: 7 tips for quitting smoking.
8. Take steps to regulate blood sugar levels
Experts at Diabetes UK say diabetes can make men three times more likely to experience ED.
High blood sugar can damage nerves and blood vessels, including those supplying the penis.
Luckily, experts say that ED linked to diabetes is treatable and can often be improved by managing the condition well and using lifestyle modifications to keep blood sugar levels within a healthy range.
To learn more, check out our article: 12 science-backed ways to lower or regulate blood sugar levels. We also have type 1 and type 2 diabetes guides.
9. Prioritise prostate health
Sometimes, prostate diseases or treatments (particularly for prostate cancer) can increase ED. In fact, research suggests that 76% of men who are treated for prostate cancer experience ED.
For example, prostate cancer surgery can sometimes sever some of the nerves and arteries needed for an erection. According to experts, much of this comes down to factors like age, tumour location, and the skill of surgeons.
Prostate cancer is now the most common cancer in England, so it’s important to do what you can to reduce your risk, know the warning signs, and monitor your health, for example, by having regular health checks.
To learn more, check out our guide to prostate cancer, and these 8 myths about prostate cancer testing that could be putting your health at risk.
10. Do what you can to look after your heart
Improving your heart health is one of the most effective ways to treat and reverse ED, because both depend on healthy blood flow.
In fact, it’s estimated that around 75% of men with coronary artery disease experience ED. And, since we know from research that men are more predisposed to developing heart disease than women, it’s even more important to prioritise your heart health.
Check out our articles, 11 healthy heart tips and 9 silently affecting your heart health, to learn more.
11. Take care of your mental wellbeing
As well as physical health, research shows that mental health can affect erectile function, too. For example, studies show that men with depression are around 40% more likely to suffer from ED.
In many cases, this can be a self-fulfilling cycle, as we know that ED itself can contribute to low mood and poor mental health. Take this study, where 62% of men with ED reported a decline in self-esteem, and 29% said ED negatively impacted their relationships.
If you’ve been struggling with your mental health recently, it’s important to remember that you’re not alone. You’ll find plenty of information and resources in our healthy mind section.
Final thoughts…
Erectile dysfunction can be difficult to cope with, affecting everything from mood and self-esteem to relationships. Plus, due to stigma, many men report feeling alone and unsure where to turn to.
However, the good news is that ED is often highly treatable, with many men finding relief through natural remedies like exercise and diet swaps. And if you’re still struggling, there are other treatments available, too.
For further reading, head over to our men’s health section.
Do you have any experiences or tips that you’d like to share? We’d be interested to hear from you in the comments below.
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