Vitamin B3

Vitamin B3 (niacin) may also help with ED by increasing blood flow. In one study, 17 men with ED took vitamin B3 daily for 12 weeks. At the end of the study, 73% of men who took vitamin B3 said they experienced significant improvement in their symptoms.

Additionally, vitamin B3 helps reduce high cholesterol and blood pressure levels, which can contribute to ED. Food sources high in B3 include chicken, fish, grains, and mushrooms. The recommended daily intake is 16 mg.

Omega-3 Fatty Acids

Omega-3s are healthy fats that offer various health benefits, including improving ED. They help stimulate blood vessel growth and increase blood flow, which can reduce ED symptoms.

In one study of 244 men, those with the highest omega-3 intake had a reduced risk of ED. Salmon, tuna, walnuts, flaxseeds, and chia seeds are excellent sources of omega-3 fatty acids. Aim for at least two servings of fatty fish per week, or consider an omega-3 supplement.

L-Arginine

L-arginine is an amino acid that may benefit those with vascular ED by enhancing blood flow. Your body uses L-arginine to create nitric oxide, which widens blood vessels. This allows for increased blood flow to the penis to achieve an erection.

One analysis found men with ED taking L-arginine saw significant improvements in symptom severity and sexual performance. Foods rich in L-arginine include pork loin, nuts, dairy, seeds, and whole grains. The recommended daily intake is 5 grams.

Zinc

Zinc is crucial for testosterone production, and lower testosterone levels can cause ED. Studies reveal zinc supplements may improve ED and testosterone levels in those deficient in zinc.

One analysis of 24 studies found zinc supplements led to significant improvements in testosterone levels, sexual function, and erectile function in men with low zinc status. Meat, seafood, nuts, seeds, and legumes are excellent zinc sources. The recommended daily zinc intake is 11 mg for adult men.

Ginseng

Used for centuries in traditional Chinese medicine, ginseng may benefit men with ED. It is thought to increase nitric oxide production, improving blood flow.

In one review, seven studies with 357 men found that Korean red ginseng improved erectile function. Furthermore, an analysis of 24 studies showed ginseng supplements improved ED symptoms. The recommended dosage is 900 mg, taken three times per day.

Pomegranate Juice

Drinking antioxidant-rich pomegranate juice may also help reduce symptoms of erectile dysfunction. In one study, 53 men who had ED for an average of 5 years drank 8 ounces of pomegranate juice daily for one month.

After just four weeks, 50% of men reported improved erections. Other studies also suggest pomegranate juice boosts blood flow for better erections. Try drinking 4-8 ounces of unsweetened pomegranate juice daily.

Magnesium

Magnesium is an essential mineral involved in hundreds of processes in the body, including blood flow and circulation. Some research indicates magnesium supplements may improve ED in men with low magnesium levels.

One study in the Journal of Research in Medical Science found taking magnesium supplements for 6 weeks improved measures of ED and testosterone in patients with type 2 diabetes. Foods high in magnesium include spinach, almonds, dark chocolate, and avocados.

Ginkgo Biloba

Some evidence shows the herb ginkgo biloba may help treat ED caused by medication use, anxiety, or depression.

Ginkgo works by increasing blood flow to the penis. One review examined four studies and found men who took ginkgo supplements for up to 6 months saw improvements in ED symptoms and sexual function. However, more research is still needed. Take ginkgo as directed on the supplement label.

Conclusion

While more research is still needed, specific vitamins and supplements show promise in treating erectile dysfunction.

Getting enough vitamin D, vitamin B3, omega-3s, L-arginine, zinc, ginseng, pomegranate juice, magnesium, and ginkgo biloba may help improve ED by increasing blood flow to the penis. 

However, don’t take any supplements without first consulting with your doctor, especially if you take medication or have an underlying health condition. 

Making healthy lifestyle choices like exercising, limiting alcohol, eating nutritious foods, and quitting smoking can also reduce ED. Talk to your doctor to determine the best treatment options for you.