9 Natural Sex Tips to Reverse Erectile Dysfunction

Doctor William C Lloyd Healthgrades Medical Reviewer
Medically Reviewed By William C. Lloyd III, MD, FACS
Written By Elizabeth Beasley on September 15, 2022
  • couple-using-laptop-whilst-having-breakfast-in-kitchen
    Perk up without pills.
    Erectile dysfunction, also known as impotence, is a condition where a man can’t achieve or maintain an erection during intercourse. This problem affects nearly 30 million men in the United States and can be caused by both physical and psychological factors. There are many medications on the market for erectile dysfunction (ED), but a lot of guys prefer the natural route. Fortunately, there are several creative ways to tackle this challenge with low cost, naturally simple effort.
  • man-sitting-at-beach
    1. Kegel Exercises
    Kegels aren’t just for the ladies. Men can get in on the action! Doing Kegel exercises regularly will strengthen your pelvic floor and can improve ED as well as sexual performance. The exercises are fairly simple and you can find instructions online or ask your doctor for details. The typical regimen is to tighten the muscles at the bottom of your pelvic area, hold for 3 seconds and then release. Do this 10-15 times, 3 times a day for tip-top sexual fitness.
  • man-holding-yoga-mat
    2. Everyday Exercise
    Traditional exercise works wonders, too. Because arousal requires good blood flow, aerobic exercise is important to keep your cardiovascular system in shape. Maintaining a healthy weight can also be a key factor in reversing erectile dysfunction. Studies have shown that men with a waist measurement of 42 inches or higher have a 50% greater chance of experiencing ED. So grab your partner and go for a nice long walk!
  • Dark beer
    3. Limiting Alcohol
    One drink might help loosen you up and put you in the mood, but too much alcohol can quickly dampen your spirits if you suffer from erectile dysfunction. Alcohol can dull the central nervous system and your sexual reflexes. The more you drink, the less your body will able to feel, respond and perform at its best. Plus, heavy use of alcohol over time can damage the liver which leads to increased estrogen production in men. Cutting back on your drinks can boost your enjoyment in the bedroom.
  • Putting out cigarette
    4. Quitting Smoking
    Smoking is bad for your heart health and contributes to vascular disease, which ultimately affects blood flow to important areas like the genitals. To get maximum blood flow in all the right places, you’ll need to quit smoking tobacco of any kind. If your partner is a non-smoker, quitting might make you more appealing in the bedroom. And if your partner is a smoker, you can team up together to quit.
  • ginseng
    5. Ginseng
    Ginseng has been called the “herbal Viagra” and several studies have revealed that taking 600-1000 milligrams, three times a day can be an effective treatment for erectile dysfunction. Make sure that you get “red ginseng” which is a steamed and dried version of the root. If you’re currently taking medication for ED or other conditions, check with your doctor before trying supplements so you can be sure there aren’t any negative drug interactions.
  • Dietary Supplements
    6. L-arginine
    The amino acid L-arginine is naturally present in the body and helps make nitric oxide which relaxes blood vessels to create an erection. As little as 5 grams a day of L-arginine can make big improvements for ED sufferers. It does appear to lower blood pressure, so talk to your doctor before starting a L-arginine regimen to make sure it doesn’t interact poorly with other medications or conditions.
  • watermelon
    7. Watermelon
    Again, amino acids come to the rescue! The amino acid citrulline is found in heavy concentrations in watermelon and seems to enhance blood flow to the penis. One study reported that men who took a citrulline supplement showed a noticeable improvement in their erections and experienced greater satisfaction. At the very least, adding watermelon to your diet means you’ll be eating a little healthier.
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    8. Sensate Focus
    Men who experience erectile dysfunction for psychological reasons often respond well to techniques that involve experiences centered around sensation instead of performance. Sensate focus exercises involve a slow build-up over several sessions to help you learn more about your body and your partner’s. It’s great for reducing anxiety and creating new patterns of expectation. Your doctor or a therapist can provide more details about how to properly practice sensate focus exercises.
  • couple-talking-in-bed
    9. Good Conversation
    One of the best natural sex tips for dealing with erectile dysfunction is to talk to your partner. A candid conversation with your partner can relieve anxiety and create a supportive environment to try various treatments. Sometimes it works best to have conversations about sex when you’re not in the bedroom. Be very clear about your body’s changes and remember there’s more to physical intimacy and love than sexual performance. Honesty and teamwork can often be the natural wonder that improves erectile dysfunction.
9 Natural Sex Tips to Reverse Erectile Dysfunction
  1. Treatment Options for Erectile Dysfunction. Harvard Medical School. http://www.patienteducationcenter.org/articles/treatment-options-erectile-dysfunction/
  2. Erectile Dysfunction: Creating a Better Sex Life. Harvard Medical School. http://www.patienteducationcenter.org/articles/erectile-dysfunction-creating-better-sex-life
  3. Dietary supplements for erectile dyfunction: A natural treatment for ED? Mayo Clinic. http://www.mayoclinic.org/diseases-conditions/erectile-dysfunction/in-depth/erectile-dysfunction-herbs/art-20044394
  4. Diseases and conditions: Erectile dysfunction. Mayo Clinic. http://www.mayoclinic.org/diseases-conditions/erectile-dysfunction/basics/lifestyle-home-remedies/co...
  5. Erectile Dysfunction. U.S. National Library of Medicine. https://www.nlm.nih.gov/medlineplus/erectiledysfunction.html
  6. L-arginine. U.S. National Library of Medicine. https://www.nlm.nih.gov/medlineplus/druginfo/natural/875.html
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Last Review Date: 2022 Sep 15
THIS TOOL DOES NOT PROVIDE MEDICAL ADVICE. It is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment. Never ignore professional medical advice in seeking treatment because of something you have read on the site. If you think you may have a medical emergency, immediately call your doctor or dial 911.