The 5 supplements to help REVERSE erectile dysfunction and improve your sex life – and they start from as little as 2p
NAME a health concern and there's probably a supplement for it - including erectile dysfunction.
If you don't fancy going straight for the little blue pill, tablets that claim to "naturally" prolong erections and reverse ED can be appealing. But do these supplements and vitamins live up to their libido-boosting claims?
Recent research certainly suggests a link between vitamin deficiencies and problems in the bedroom.
A study published to the British Journal of Pharmacology last month found evidence that low vitamin D levels may increase the risk of ED.
Mr Ashwin Sridhar, a consultant Urologist at The Princess Grace Hospital - part of HCA Healthcare UK - told Sun Health: "Some supplements and vitamins may play a supporting role in improving erectile function, particularly in cases where a nutritional deficiency or mild circulatory issue is contributing to the problem."
But Jacquie Lee, a medication safety officer and information pharmacist at Numark, was more hesitant.
"Vitamins and supplements have been studied for their potential role in supporting ED, particularly when deficiencies are present, but there’s very little evidence to back up the effectiveness of these for ED," she said.
It's thought that one in five men in the UK - roughly 4.3million - have trouble getting or maintaining an erection during sex.
It's particularly common in men over 40, but Dr Megha Pancholi - a GP and sexual health lead at Boots Online Doctor - told Sun Health that ED is increasingly affecting younger men.
“Whatever their age, most men experience failing to get or keep an erection at some point in their lives," she said.
"It's usually caused by everyday stress, tiredness, feelings of anxiousness or drinking too much alcohol, which can reduce blood flow, alter nerve signals and cause hormonal imbalance to the penis.
“It is completely normal to experience ED from time to time and is generally nothing to worry about.
"However, erectile problems can be an early sign of conditions like cardiovascular disease, high blood pressure and diabetes.
"It’s important to speak to your GP to help understand the cause and check for any underlying health conditions you may need support with."
From vitamin D to L-arginine, we discuss five vitamins and supplements that may give you a boost in the bedroom - and ones you'd do best to swerve.
"While some men may find these supplements helpful, they are not a replacement for medical treatment if ED is persistent," Mr Sridhar noted.
"It’s best to view them as potentially helpful additions to a broader approach.
"Before starting any supplement, speak to a GP or urologist, especially if you’re on medication or have underlying health conditions, to ensure it’s safe and appropriate for your needs."
Seeing as low levels of vitamin D "have been associated with a higher risk of ED, correcting a deficiency may have benefits," Mr Sridhar said.
The nutrient is essential for various bodily functions, particularly bone and muscle health.
It can made by the body during warmer months when our body is exposed to sunlight, but the vitamin is present in foods like oily fish, red meat and eggs - and it can also be topped up through supplementation.
A recent study conducted on rats found that erection-boosting medications like Viagra were less effective on vitamin D-deficient rodents.
This suggested a potential reason why some men don't respond to standard erectile dysfunction medications, according to the researchers.
Abbas Kanani, superintendent pharmacist at Chemist Click, said vitamin D could improve blood flow to the penis and regulate hormone levels, "which may have some benefits to men experiencing ED symptoms".
There are four main types of physical condition that can cause impotence in men:
- Vasculogenic disorders such as cardiovascular disease and diabetes affect the flow of blood to your penis and cause erectile dysfunction.
- Neurogenic conditions, which affect the nerves and include disorders such as Parkinson's disease and multiple sclerosis, are also responsible.
- A hormonal disorder, affecting your hormones, is another example of a physical problem that can lead to impotence.
- An anatomical condition is something that affects the tissue or structure of the penis and is the fourth physical cause. Old age is also commonly associated with impotence.
"The condition can be caused by reduced blood flow to the penis and hormonal imbalances, particularly testosterone," he explained.
But the pharmacist noted: "Scientific evidence is not conclusive on the direct impact vitamin D has."
He added that some studies suggest the vitamin may help delay the onset of ED.
"Cardiovascular disease is a key risk factor for erectile dysfunction and vitamin D deficiency has been linked to an increased risk of cardiovascular disease," he said.
Jacquie said supplementation with vitamin D may be helpful to ED sufferers "especially in winter months when sunlight exposure is minimal".
If you're concerned about your vitamin D levels and are experiencing problems during sex, speak to a GP before starting on supplements.
According to Abbas, taking too many vitamin D supplements over a long period of time can cause calcium to build up in the body, known as hypercalcaemia.
L-arginine is an amino acid that helps your body produce proteins.
It's naturally found in foods like fish, meat and nuts.
Studies suggest that the nutrient help erectile health, such as one published in the journal Andrology which found that patients with severe ED had significantly lower L-arginine levels than men with milder forms of of the condition.
According to Jacquie, a meta-analysis of studies published this year also found that antioxidant supplementation significantly improved erectile function, especially in men with more severe ED.
The supplements included L-arginine, as well as CoQ10 and Pycnogenol.
Mr Sridhar told Sun Health: "L-arginine, an amino acid, may help increase nitric oxide levels in the blood, which supports healthy blood flow - an essential component of achieving and maintaining an erection."
The Mayo Clinic cautions people against taking the supplement if they've had a heart attack, cold sores, genital herpes or kidney disease.
"Zinc plays a role in hormone production and may support testosterone levels, particularly in men with low zinc status," Mr Sridhar said.
A study conducted on rats - published in 2023 - suggests that zinc could improve sexual performance and erectile function.
Another piece of research assessing the dietary intake of men over 40 showed that eating zinc-rich foods such as dried fruit, meat, milk, cereals, and eggs, may be "beneficial in reducing the prevalence of ED".
But Jacquie noted that the evidence around zinc supplements helping with ED "is weak or inconsistent".
"If you’re not deficient, taking extra vitamins is unlikely to improve ED," the pharmacist noted.
Both Abbas and Jacquie said vitamin B9 - also referred to folate or folic acid - could help with ED.
"High homocysteine levels can damage blood vessels which can impact erectile function," Abbas explained.
Homocysteine is an amino acid that vitamins such as folate break down to create other chemicals your body needs.
High homocysteine levels may mean you have a vitamin deficiency and, without treatment, it can increase the your risk of blood clots, heart disease and stroke.
"Folate can help convert this amino acid into a harmless compound which may be beneficial for ED," Abbas went on.
"Some studies found an improvement in ED symptoms after folic acid supplementation.
"However, lifestyle changes are important too, such as managing stress levels and exercise."
Meanwhile, Jacquie said taking vitamin B9 "may support nitric oxide metabolism, which is crucial for erections".
Topping up on another B vitamin - this time B3, known as niacin - could also improve erectile function, according to the pharmacists.
"Niacin has been found to manage atherosclerosis by raising good cholesterol and lowering triglycerides," Abbas said.
"This may be beneficial for erectile dysfunction because atherosclerosis causes a buildup of plaque in arteries, which is a significant cause of erectile issues.
Jacquie added: "Niacin has been shown to improve erectile function in men with high cholesterol and moderate to severe ED."
"While the idea of a natural or quick fix for erectile dysfunction is appealing, not all supplements deliver the results they claim," Mr Sridhar stressed.
He referred to products such as maca root, horny goat weed, or tribulus terrestris, which are commonly marketed towards men to solve erectile issues but "have only limited scientific backing".
"This doesn’t mean they’re entirely ineffective," the urologist acknowledged.
"Some men report subjective improvements, but strong clinical evidence is lacking.
"Similarly, vitamins like vitamin E or B-complex are often promoted for general energy and nerve health, but unless you have a diagnosed deficiency, they're unlikely to significantly affect erectile function.
"That said, these supplements are usually safe when taken appropriately," Mr Sridhar added.
"The key is to remain realistic about their potential benefits and avoid relying on them as the only solution," he stressed.
As for over-the-counter “male enhancement” supplements, Jacquie warned that these "often contain unregulated or undisclosed ingredients and should be avoided due to safety concerns".
Dr Megha told Sun Health: “In most cases, ED can be treated with over-the-counter or prescription medicines.
"There are also some lifestyle changes that could help improve blood flow and help those experiencing erectile dysfunction.”
The five lifestyle changes Dr Megha suggests are:
- Take regular physical activity
“Getting active can help too, but it’s important to speak to your GP before starting any new forms of exercise if you have an existing medical condition or have not exercised in a while.
"Evidence also suggests that regularly performing kegel exercises can strengthen the pelvic floor – a muscular band that stretches from the tailbone to the pubic bone – and help with ED.”
“Smokers are more likely to be impacted by ED because of the damage to blood vessels smoking can cause.
"Some research shows stopping smoking can improve erectile function and the sooner you stop smoking, the better the outcome.”
“Blood flow to the penis that helps to create an erection can be affected by daily stress.
"This can become a vicious cycle as experiencing ED may increase feelings of stress and anxiousness, so identifying and managing your stressors can be helpful.
“On a related note, men who are regularly unable to get an erection, or who are unable to keep an erection for long enough to have sex, may experience feelings of low self-esteem or anxiousness, and avoid talking to their partner or even shy away from relationships altogether.
“Talking to your partner is an important step in reducing the emotional impact of ED.
"Open communication can help to build trust and understanding in a relationship which can, in turn, support you to overcome ED, if there are no other underlying health conditions.”
“If you’re experiencing ED and you drink, it’s a good idea to reduce how much alcohol you consume. Avoid drinking more than 14 units of alcohol a week.”
“A healthy, balanced diet is always a good idea for general wellbeing, but can also help with maintaining a healthy weight and reduce the risk of cardiovascular disease.
"The focus should be on a healthy and balanced diet, such as a Mediterranean-style diet, prioritising fibre and unsaturated fats while limiting unhealthy fats and excessive sodium.”
If you're regularly unable to get an erection, or can't keep an erection for long enough to have sex, you should speak to their GP to understand the cause and check for any underlying health conditions.
If you want to go down a more traditional route with treating ED, there are several well-established treatments to choose from.
You can of course give Viagra - or its generic version sildenafil that works the same way - a go.
According to Abbas, sildenafil is a cost-effective option that's well tolerated by most men.
"Tablets take around 30-60 minutes to work and last for up to four hours. It is the generic version of branded ED medication Viagra and works in the same way."
You can also try Cialis - also sold as tadalafil - or Levitra, known as vardenafil.
"These drugs improve blood flow and are effective for most men when used correctly," Mr Sridhar said.
If pills aren't doing it for you, there are other options, including penile injections, vacuum erection devices, hormonal therapies, and even penile implants, the urologist went on.
In any case, "it’s always best to discuss symptoms with a GP or urologist", Mr Sridar stressed.
"ED can be a sign of broader health issues, and the right treatment can restore both function and confidence, often with better results than many expect."
thesun
