Poor blood flow to the penis is one of the most common causes of erectile dysfunction. Fortunately, there are many natural ways to improve blood flow and bolster your erections.
The most effective way to boost blood flow to the penis is to eat a diet rich in foods that promote healthy blood vessels and encourage nitric oxide release.
1. Eat a Healthy Diet
Getting an erection that’s both firm and long-lasting requires a lot of blood flow. In fact, it’s the single biggest factor in quality erections and in combating erectile dysfunction (ED). And while there are many factors that contribute to ED, some simple lifestyle changes can significantly improve a man’s penis’ blood flow.
The dietary choice that can have the biggest impact is avoiding high sodium foods, which can increase blood pressure and damage your blood vessels. Aim for a diet that’s rich in vitamins B and C, which are known to enhance circulation. Leafy green vegetables, such as kale and spinach, are a good source of these nutrients. Nuts are also great for circulation, including walnuts, cashews and pistachios, which contain the amino acid l-arginine, which encourages the production of nitric oxide.
Additionally, consuming a few servings of beets per week can boost nitric oxide levels in the body, which promotes healthy blood flow. Other food items that help with blood flow to the penis include avocados, a source of Zinc, which can aid in premature ejaculation and help you perform better in the bedroom; berries, a great source of vitamin C, which is an antioxidant that supports healthy blood flow; and garlic, which contains compounds that can improve vascular health by dilating the blood vessels. In addition, Kegel exercises can strengthen the pelvic floor muscles and increase a man’s ability to get an erection by strengthening the bulbocavernosus muscle.
2. Exercise Regularly
Your penis consists of two columns of spongy tissue that contain blood vessels. When you are sexually aroused, the arteries in the penis relax and allow blood to flow to the corpora cavernosa tissues, which creates an erection. However, if the blood does not reach the corpora cavernosa tissues in adequate amounts, the result is erectile dysfunction.
The good news is that you can increase blood flow to your penis naturally through lifestyle changes, a healthy diet and supplements. Many of these methods are also helpful for other parts of your body, including the heart, lungs and kidneys.
One of the best ways to increase blood flow to your penis is to exercise regularly, especially cardiovascular and strength training. The muscle contractions in these workouts cause your arteries to relax and boost blood flow throughout the body, including to your penis.
Eating a diet rich in whole foods and lean proteins is also important for improving blood flow. Foods like watermelon, which is rich in citrulline (an amino acid the body converts to nitric oxide) have been shown to improve erectile function and increase blood flow to the penis. The nitrates in beets, spinach and collard greens also promote healthy blood flow. Additionally, dietary supplements such as L-arginine and ginseng have been shown to improve blood flow in some studies.
3. Avoid Excessive Sugar
When you’re sexually aroused, the smooth muscles of the arteries in your penis relax and your blood vessels dilate. This allows more blood to go through and fills your penile chambers, causing an erection. If you don’t have enough blood flow to your penis, a healthy erection can’t happen [1]. Blood flow is the single biggest factor in quality erections and combatting erectile dysfunction (ED). That’s why many of the most popular medications for ED, like Viagra(r) and Cialis(r), work by boosting your body’s ability to make nitric oxide, which improves the health of your penis and increases blood flow.
The bad news is that there are many issues and diseases that reduce your ability to get and keep an erection, including high blood pressure, atherosclerosis, pelvic trauma, diabetes, smoking, stress, medications, and poor diet. In addition, consuming excessive amounts of sugar and salt can increase your risk of developing diabetes, which in turn affects blood flow.
Alcohol and nicotine are also not good for your blood flow, as they act as vasoconstrictors, meaning they cause your blood vessels to narrow and restrict blood flow. The bottom line is that avoiding these substances and making some lifestyle changes can really help to get your blood flowing to your penis and improve your performance in bed. [2]
4. Avoid Excessive Fat
When men become sexually aroused, the brain sends signals to the blood vessels that supply the penis. The resulting vasodilation allows blood to flow into the corpus cavernosum, which becomes engorged with blood to produce an erection. But if this blood flow is disrupted by health conditions or lifestyle choices, it can be difficult to achieve and maintain an erection.
Eating a healthy diet, including foods rich in L-arginine (a natural aphrodisiac), can improve blood flow to the penis. Oysters, for example, are known to boost nitric oxide levels and promote blood flow by relaxing the spongy tissue of the penis. (3)
Similarly, fish such as salmon and mackerel are high in Omega-3 fatty acids, which can lower resting blood pressure and improve blood flow to the penis. The same can be said for cruciferous vegetables like broccoli, cabbage, and cauliflower, which contain phytochemicals that reduce inflammation and help blood vessels dilate.
Finally, eliminating unhealthy habits such as excessive alcohol and tobacco use can also increase blood flow to the penis. This is because these substances can damage the arteries and cause clogging with plaque, which limits blood flow.
Additionally, doing regular pelvic floor exercises such as Kegel exercises can strengthen the bulbocavernosus muscle, which plays a key role in erections by helping the penis fill with blood during an erection.