Natural Ways to Combat Erectile Dysfunction

Certain health topics can be difficult to talk about—with your partner, your doctor, and heck, even yourself. Erectile dysfunction (ED) is one of these. And while there should be no shame, many men with ED suffer in silence, or quietly turn to side-effect-inducing pharmaceuticals that don’t really address the root cause. There has to be a better way—and there is. Finding the cause of your ED is the first step, which includes looking at possible medical causes and lifestyle factors such as age, stress, alcohol and drug intake, etc. Then, learn how to incorporate specific supplements, herbs, and lifestyle changes that will support your body and its natural functions, helping to combat ED naturally.

What Causes ED?

Common causes for ED range from medical conditions, like cardiovascular disease, diabetes, and hypertension, to lifestyle factors like drug and alcohol use and smoking, to psychological factors such as stress, anxiety, post-traumatic stress disorder (PTSD), and depression. ED can decrease quality of life and self‐esteem, increase the incidence of depression, and negatively affect relationships. It’s also a very common issue affecting men as they age: According to the Massachusetts Male Aging Study, 52 percent of males between 40 and 70 years of age are affected with erectile problems.

Turn to PAL for ED Relief

Some of the research on ED has focused on two powerful nutrients that work in tandem, Pycnogenol® and L-arginine (PAL), for their proven effectiveness in treating ED. Pycnogenol is a potent antioxidant that is comprised of proanthocyanidins, which have both antioxidant and anti-inflammatory properties. It has been shown to have a positive effect in enhancing endothelial nitric oxide synthase, the enzyme responsible for producing nitric oxide (NO), which is essential for blood vessel dilation and blood flow. The amino acid L-arginine is involved in the regulation of vascular tone and cardiovascular health, both of which have an effect on ED, and is converted to NO in the body. Studies have shown that oral administration of L-arginine can improve erectile function in male infertility patients.

A 2023 review of three clinical studies that used PAL to treat ED showed that there were significant differences in the international index of erectile function (IIEF) scores, intercourse satisfaction scores, orgasmic function scores, overall satisfaction scores, and sexual desire scores between the PAL treatment group and the control group. The researchers concluded, “… that the combination of PAL may have a significant effect on improving sexual function in patients with mild to moderate ED.” A dose of 3 grams/daily of L-arginine and 40-120 mg/daily of Pycnogenol has been shown to be effective.

Get Results with Ginseng

The herbal supplement Korean Panax Ginseng (P. ginseng) has been used for various conditions in East Asian countries for at least 2,000 years. It’s effective in treating a variety of conditions, including cardiovascular disease and hypertension, as well as improving general quality of life.

Many also turn to ginseng for its ability to improve ED and sexual function—ginseng promotes the release of nitric oxide, exerting a direct effect on ED by relaxing muscles and improving blood flow to support a healthy erection.

In a randomized, double-blind, placebo-controlled study evaluating the efficacy and safety of ginseng on sexual function in men with ED, participants were given four tablets of either standardized 350 mg ginseng extract (per tablet) or a placebo daily for eight weeks. Using the International Index of Erectile Function (IIEF) and premature ejaculation diagnostic tool (PEDT), at the end of the fourth and eighth weeks, researchers observed that the total and individual scores of IIEF increased significantly in the ginseng group by the eighth week. Additionally, PEDT scores significantly improved in the ginseng group after four and eight weeks of treatment. The researchers concluded, “Oral administration of the ginseng extract improved all domains of sexual function. It can be used as an alternative medicine to improve sexual life in men with sexual dysfunction.”

Restore Function with Ginkgo

Another herbal supplement showing promising results for ED is ginkgo biloba extract made from the leaves of the ginkgo tree. As a natural source of flavonoids, antioxidants, and anti-inflammatory terpenoids, it’s most commonly used to support cognitive function and blood circulation, and to that effect, has been shown to have a positive effect on ED. In fact, researchers discovered the effect ginkgo had on ED when male participants in a memory study reported improved erections. A study including 50 patients with ED who were treated with 240 mg of ginkgo extract daily for nine months showed improved penile blood supply within weeks. Additionally, 50 percent of the patients regained erectile function after just six months of treatment.

Lifestyle Changes Make A Big Difference

Dealing with ED? Try the MD, the Mediterranean Diet that is. Research shows that a healthy diet, such as the Mediterranean Diet (MD), can improve ED symptoms and lower the risk of developing ED in the first place. One study found that men younger than 60 who had the highest adherence to the MD had the lowest relative risk of ED compared to men with the lowest scores. Among older men, higher MD scores were also inversely associated with ED. A separate 2021 study evaluating the effect of the MD on 250 hypertensive (high blood pressure) middle-aged males with ED found that the MD improved erectile performance in hypertensive males with ED by enhancing testosterone and improving coronary and central vascular physiology.

To support your best sexual health, look to foods such as organic fruits and vegetables, beans and lentils, wild-caught fish and humanely raised meats, pasture-based dairy and eggs, nuts and seeds, and extra virgin olive oil, while avoiding processed foods and sugars.

Physical exercises that support cardiovascular health can also help prevent and improve ED symptoms. Exercise benefits ED by improving blood pressure, blood flow, mood, and stamina. It doesn’t have to be a high-intensity workout either—think yoga (also a big stress-buster), pelvic floor exercises, daily walks, or Pilates to get moving and target ED from all fronts. Speaking of stress—this can be a commonly overlooked factor of ED. Stress can cause a myriad of issues like anxiety and depression, which can affect the body physically. In addition to exercise, mental health treatments like talk therapy and counseling are also recommended to address the psychological factors that may be contributing to ED.

Smoking and drinking alcohol can also be major causes of ED. In fact, smokers are between one and a half to two times more likely to experience ED than non-smokers. Quitting smoking can improve blood circulation, making it easier for the blood to move into, and stay in, the penis during sex. Short-term and long-term chronic alcohol consumption can also cause ED. According to studies, short-term alcohol depresses the central nervous system, slowing the transmission of information between the brain and penis, leading to decreased sensitivity. Furthermore, according to a 2020 review, anywhere from 16 to 73 percent of chronic heavy alcohol users experienced dysfunction of the autonomic nervous system—which controls unconscious functions—and the most commonly occurring symptom was ED.

ED is not just an inevitable conclusion as you age. With the right supplements and herbs, adopting a healthy diet devoid of processed foods, incorporating stress-reducing physical exercise and talk therapy, and making lifestyle changes like quitting smoking and reducing alcohol intake—you can help your body combat ED naturally.