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Did you know that globally, between 3% and 76.5% of men suffer from some form of erectile dysfunction? If you're included alongside the millions of other men who struggle to achieve or maintain an erection, or if you're not satisfied with your erectile strength, you may be wondering about ways to improve your situation.
In this guide, we'll examine how healthy circulation affects your overall sexual health and explore various methods and lifestyle changes that can increase blood flow to the penis.
The Role of Circulation in Erections
A man's ability to maintain an erection is dictated entirely by the flow of blood into the penis. To understand the impact that blood circulation has on an erection, let's break down the process into simple steps.
Step 1. It all starts in the brain. The brain reacts to sexual stimuli - touch, smell, taste, sight, or even something a person has thought - and then sends arousal signals down the spinal cord and into the nerves of the penis.
Step 2. The nerves in the penis receive these arousal signals and release neurotransmitters (chemicals), including nitric oxide (NO). NO relaxes the smooth muscle in the walls of the blood vessels and arteries in the penis. Now relaxed, the arteries and blood vessels dilate, and that allows for more blood to flow into the penis.
Step 3. Blood flows freely into the erectile tissue, known as the corpora cavernosa - two sponge-like cylinders that run across the top of the penis shaft. This tissue fills with blood, engorging and causing the penis to swell and become firm.
Step 4. Once the corpora cavernosa are filled with blood, the veins get compressed. These veins would usually carry blood away from the penis, but compressing them traps the blood within the erectile tissue - keeping the penis hard and erect. The more blood that's trapped, the harder the erection.
Step 5. As long as the brain is sending arousal signals to the penis, NO will keep being produced, and the arteries will remain dilated. This allows a man to maintain an erection until it's no longer needed. Once the brain stops sending these signals, NO decreases, the arteries stop dilating, and veins open up and begin to pump blood out of the corpora cavernosa, returning the penis to its flaccid state.
Suffice to say, an erection requires blood to circulate freely into the erectile tissue.
If your circulatory system is healthy and fully functioning, achieving and maintaining an erection should be a simple process - provided you have no other health issues.
On the other hand, circulatory problems can quickly lead to erectile dysfunction (ED) and ED-related symptoms, like trouble with erections and a low libido.
Tips to Increase Blood Flow to the Penis Naturally
Increasing blood flow to the penis can be a relatively straightforward process. If you're looking to naturally restore circulation, making a few lifestyle changes can make a big difference.
Exercising, eating healthy, and quitting unhealthy habits are a great place to start, but let's take a closer look at what else you can do to improve your sexual health.
1. Improve your diet
Eating a healthy diet is so important when it comes to your sexual health. Numerous studies have looked at the links between what you eat and how well you function sexually, and from these we can see that diet plays a key role in erection length and quality, libido, and overall reproductive health.
Diet also has a direct effect on your circulatory system. A healthy diet promotes good blood flow to all parts of the body, while a bad diet can impede blood flow and increase the risk of developing health conditions like diabetes, high blood pressure, or high cholesterol - all of which have been linked to erectile dysfunction.
Research has consistently shown that the best type of diet for both blood flow and sexual function is the Mediterranean diet. This diet involves plenty of vegetables, fruits, beans, whole grains, lean proteins, and nuts and limits red meat, sugar, sweets, and butter. Organic diets also have the potential to protect against ED by promoting healthy blood flow.
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RECOMMENDED FOODS |
WHY IT'S RECOMMENDED |
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Fish high in omega-3 fatty acids |
Omega-3 fatty acids support erectile health by reducing inflammation and shrinking plaque buildup in the arteries, which will help lower blood pressure and increase blood flow |
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Fruits high in flavonoids (e.g., strawberries, blueberries, apples, and pears) |
Flavonoids are plant chemicals that have been found to reduce the risk of ED, lower blood pressure, and contribute to healthy cardiovascular health |
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Leafy greens |
Leafy greens with high nitrate content (which the body converts into NO) can help maintain an erection, lower blood pressure, reduce arterial stiffness, and support a healthy circulatory system |
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Caffeine |
Caffeine has been found to release chemicals that help relax the smooth muscle in the corpora cavernosa and enhance blood supply to the penis, although more research needs to be conducted |
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Dark chocolate |
Dark chocolate is rich in flavonoids and can boost NO production, improve blood vessel function, and increase penile blood flow by helping blood vessels expand |
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Garlic |
Garlic contains allicin, a compound that enhances blood flow by expanding blood vessels and helps remove arterial plaque |
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Nuts |
Nuts are rich in healthy fats and antioxidants, which support blood vessel health, improve circulation, and enhance erectile function |
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Cinnamon |
Cinnamon and cinnamon oil have been found to significantly improve erectile function and the relaxation of penile tissue in studies |
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FOODS TO LIMIT |
REASONS TO LIMIT |
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Red or processed meat |
Red meats and processed meats have been linked to an increased risk of cardiovascular disease |
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Sugary Beverages |
High caffeine and sugar content can lead to weight gain, increase heart workload, and reduce blood flow, which may impair erectile function |
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Refined sugars |
Excess sugar can lead to atherosclerosis, a condition that causes the arteries and blood vessels to narrow, reducing the amount of blood able to flow through them. It can also contribute to obesity, which puts you at a higher risk of developing ED |
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Ultra-processed foods |
Ultra-processed foods are associated with a higher risk of cardiovascular disease and inflammation of the arteries, which can cause swelling and restrict blood flow |
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Salt |
Excess salt in your diet can lead to high blood pressure, arterial stiffness, and other issues that affect the body's circulation. It's also been directly linked to ED in some studies |
2. Engage in physical exercise regularly
Regular exercise is crucial for maintaining a healthy circulatory system. Physical activity helps strengthen your heart, which means it can efficiently pump more blood throughout the body, improving your circulation.
Exercise has a beneficial effect on sexual function in both men and women. It can help lower blood pressure and cholesterol levels, improve the health of your arteries and blood vessels, and lower your risk of developing cardiovascular disease. It's also great for weight loss, which can improve your sexual function.
Regular cardiovascular exercise, like walking, running, cycling, dancing, or swimming, has been proven to be highly effective at improving erectile function and overall circulation. That doesn't mean exercise has to be exhausting - as long as it raises your heart rate, blood will be pumping through your arteries and strengthening your circulation.
- Walking for 30 minutes a day can be enough to get your heart pumping. It's free, accessible, and not too demanding for those new to exercise.
- Swimming is a great, low-impact aerobic exercise that can help improve your circulation. Swimming is accessible to people of all ages and fitness levels, and the water's buoyancy minimizes any strain on your joints, allowing you to engage in a full-body workout with minimal risk.
- Cycling is an excellent option for improving your cardiovascular fitness. Although you do need access to a bike, it's a low-impact form of exercise that's fun and effective at improving your body's circulation.
3. Maintain a healthy weight
Exercising, eating a balanced diet, and maintaining a healthy weight go hand in hand. Your weight directly impacts your body's circulation, and excess weight can strain the heart and the blood vessels, leading to reduced blood flow throughout the body.
Obesity is one of the leading causes of ED - it not only causes harm to your blood vessels but can also decrease the body's testosterone production, both of which can lead to ED.
Obesity also puts you at a higher risk of developing diabetes, which can damage the nerves and blood vessels needed for a healthy erection. Not to mention the increased risk of developing hypertension (high blood pressure), high cholesterol, and other medical conditions that can affect your sexual and cardiovascular health.
- Monitor your portion sizes. It's all too easy to accidentally overeat, especially when you first start eating healthy. A lot of people don't realize it, but too much healthy food can actually cause you to gain weight. It's all about calories in versus calories out.
- Eating small portions throughout the day can help you maintain a healthy weight and improve your circulation.
4. Try intermittent fasting
There's a growing body of research indicating that intermittent fasting - eating between a specific time window every day and fasting for the rest - can actually have positive effects on your heart health. People typically fast for 16 hours and eat within the remaining 8 hours, and studies have found that it can help promote weight loss and lower your blood pressure.
One study actually found that men who practiced intermittent fasting were significantly less likely to have ED. Plus, it can help reverse diabetes, which can cause less blood to flow to the penis.
If nothing else, intermittent fasting is worth considering simply for its ability to lower blood pressure and the weight loss benefits - which directly impact your circulatory health and, therefore, your erectile function.
- Eating between 12 pm and 8 pm and fasting from 8 pm to 12 pm the next day can help you regulate the amount of calories you're eating, which will help promote weight loss. This can reduce the strain on your cardiovascular system and improve overall blood flow.
- Intermittent fasting works well with exercise, as both promote weight loss and healthy circulation. Together they can help more blood to flow into the penis, which will improve erection quality and duration.
5. Quit smoking
Smoking is one of the worst things you can do for your sexual function and overall health. Research has consistently shown that smoking is linked with a higher risk of developing Erectile Dysfunction (ED) and ED-related symptoms.
Scientists have found that smoking can damage the body's ability to transmit NO to your blood vessels and arteries - which, as we've covered, is essential for an erection.
As a result, blood flow to the penis is constantly restricted, making it a challenge to obtain an erection.
Smoking can also lead to hypertension, and the smoke can cause your arteries and blood vessels to constrict, impairing the flow of blood throughout the body.
Luckily, studies have shown that quitting smoking can help erectile function return to normal while reducing your risk of suffering from cardiovascular issues.
- Smoking is a habit - and it's a tough one to break. We recommend trying to build new, healthier habits whenever the urge to smoke gets to you. If you're craving a cigarette, go for a walk, chew some gum, or try to distract yourself with another activity.
- Stop smoking aids like nicotine gum and patches are excellent for curbing any cravings. These help you gradually wean yourself off nicotine without the harmful effects of smoking.
6. Identify stress causes in your life
Research has found that in some people, an excess of stress can cause atherosclerosis (narrowing of the arteries), which can have a direct impact on your circulation and blood flow to the penis. When you're under stress, the body releases cortisol, a stress hormone that's been found to contribute to atherosclerosis forming in the arteries.
One study found that cortisol levels drop in healthy men when they're sexually stimulated but that they remain high in men with ED regardless of arousal. This suggests that cortisol production has a direct impact on erectile function - which means reducing stress in your life could help improve both circulation and erection quality.
Other studies have found that stress management can improve erectile health, supporting the link between sexual health and stress. It might seem tough, but identifying what's causing you stress and taking steps to manage it could help naturally increase blood flow to your penis.
- Reducing stress doesn't have to be a challenge. Try to look at your stressors objectively, as it will help you identify them more easily. Once you've narrowed down the sources of your stress, you can begin to implement strategies to manage them - like mindfulness, making healthier lifestyle changes, or even talking to a therapist.
- You might be coping with stress in unhealthy ways, like overeating, bingeing on junk food, drinking excessively, smoking, or spending too much time on your phone or TV. None of these coping methods will help your mental, physical, or sexual well-being, and they are unlikely to reduce your stress.
7. Cut down on alcohol
Alcohol's effects on the circulatory system have been well documented. While small doses of alcohol can have a beneficial effect on your cardiovascular health, heavy drinking can weaken the heart muscles, affecting both your circulation and sexual function.
Research has shown that excessive drinking also affects the body's ability to produce NO and can disrupt the blood vessels in the penis. Excessive drinking for biological males is anywhere above two drinks a day or 15 a week.
If you are a heavy drinker, it's never too late to cut down. Two recent studies into the effects of alcohol on men with ED have shown that cutting out alcohol can improve erectile function in as little as a month. After three months of no alcohol, 88.5% of heavy drinkers saw significant improvements in their erection quality.
- If you're a heavy drinker, don't go cold turkey. It's a lot easier and more realistic to cut back on your alcohol intake first before cutting it out entirely. You're more likely to follow through if you wean yourself off it over time. If you drink four beers a day, go down to 3 for a week, then 2, and so on. It will help your body adjust and recover its normal NO production and cardiovascular function.
- If you're struggling to cut down, try to identify your trigger situations and avoid them. Certain places, people, or events can make you want to drink more, so sometimes, it's better to steer clear of these triggers.
8. Drink more water
A simple yet effective method of naturally increasing blood flow to the penis is to drink more water. Blood plasma, the part of your blood that carries blood cells around the body, is 90% water, which means that if you're not staying hydrated, then you're not providing your blood with the fluid it needs to function correctly.
Dehydration can impair your body's circulation, forcing your heart rate to increase to compensate and putting more strain on your cardiovascular system. It can also affect your blood pressure because there's less blood circulating effectively. As a result, less blood will be able to flow into the penis, meaning your erection quality and length will suffer.
- Experts, including the U.S. National Academies of Sciences, Engineering, and Medicine, recommend that adult men drink 3.7 liters (125 ounces) of water a day. This is just a general guideline, and you should drink more when it's hotter, if you exercise a lot, or if you feel thirsty.
Other Ways to Increase Blood Flow to the Penis
Apart from lifestyle changes, there are other options worth considering if you want to increase blood flow to your penis. Sexual wellness aids can be amazing for restoring blood flow, but there are also various other tired and tested methods that we'll explore here.
1. Use a penis pump
If you're struggling with poor blood flow to the penis and are unable to get or maintain an erection, a penis pump (also known as a vacuum erection device) could be precisely what the doctor ordered - literally. These sexual wellness aids are often prescribed to treat men with ED, and research shows that around 90% of men successfully achieve and maintain a stronger erection with the help of a pump.
A pump works by creating a vacuum around the penis, drawing blood into the corpora cavernosa and producing a temporary, firm, and strong erection.
Penis pumps typically consist of a tube for the penis, a pump, and a ring that functions like a cock ring which is placed around the base of the penis to trap blood within an erection.
Some people with mild ED have reported that regular use of a pump has improved their natural erections, as it encourages better blood flow to the penis and rehabilitates the penile tissue. In men with more severe ED, the majority who have tried using a penis pump once stick with it for sexual intercourse.
Some penis pumps, like the Bathmate Hydro series, use water to create a vacuum. The warm water naturally expands the blood vessels and helps improve circulation, promoting healthy blood flow throughout the corpora cavernosa.
Penis pumps are low-cost and versatile. They can be used on any penis, regardless of erectile function, and almost always result in an erection - albeit only a temporary one.
2. Use a PDE5 inhibitor
Depending on the severity of your sexual dysfunction, it might be worth considering Phosphodiesterase 5 (PDE5) inhibitors. These medications, which you might know by their brand names - Viagra (sildenafil), Cialis (tadalafil), Levitra (vardenafil), and Stendra (avanafil) - are commonly prescribed to treat ED.
PDE5 inhibitors block an enzyme in the smooth muscle of the penis called PDE5. This enzyme is responsible for breaking down chemicals that help increase blood flow and relax the muscles during an erection. By inhibiting PDE5, these chemicals can stay active for longer, which promotes healthy blood flow for longer and makes it easier for a man to achieve and sustain an erection.
PDE5 inhibitors don't create an erection on their own; they just make it easier to achieve one when you're sexually aroused. They're meant to be taken around half an hour to an hour before any sexual activity and can last up to four hours.
3. Take vitamins and supplements
Herbal supplements have been used in various cultures for decades to promote healthy blood flow to the penis and to combat ED. While there's no concrete evidence of their effectiveness, there's a wealth of anecdotal accounts from people who have found supplements and vitamins helpful for improving their sexual and circulatory health.
Some supplements that could improve penis blood flow:
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 SUPPLEMENTS |
HOW THEY HELP IMPROVE PENIS BLOOD FLOW |
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L-Arginine |
A known vasodilator (a substance that relaxes blood vessels, allowing blood to circulate more freely) that the body converts into NO. |
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Ginseng |
An herb that multiple studies have found promotes better blood flow, enhances erectile function in men with ED, and improves sperm quality |
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Vitamin D |
Incredibly important for overall vascular health, as well as maintaining healthy erectile function. |
4. Shockwave Therapy
Low-Intensity Shockwave Therapy (LiSWT) is a modern therapy that uses sound waves to stimulate blood flow and improve erectile function. There's a growing body of research that indicates LiSWT can work wonders for people suffering from ED - although it does depend on the severity.
LiSWT has been found to improve and restore circulation in areas with restricted blood flow and significantly improve erectile quality in men with mild to moderate ED.
LiSWT is administered using a small rod-shaped instrument, which is positioned near various areas of the penis
The device emits a gentle pulse that encourages blood flow and promotes angiogenesis - the growth of new blood vessels. In essence, LiSWT repairs damaged penile tissue and improves erectile blood flow and function.
LiSWT sessions take around 20-30 minutes, don't require anesthesia, and are usually performed once or twice a week over several weeks.
Summary
Erectile dysfunction is a common condition that can affect men of all ages. Being diagnosed with ED or experiencing ED-related symptoms can be stressful - but it doesn't mean that it's the end of your sex life. There are multiple methods available to you that can help improve blood flow to the penis and restore your sexual function.
Keeping your body's circulatory system healthy is crucial for your overall health and your sexual health.
With regular exercise, a balanced diet, and healthy lifestyle choices, men can reduce their risk of ED and enhance the amount of blood flowing to their penis.
If you're still experiencing ED or ED-related symptoms after following these natural lifestyle changes, you still have options. Medications, supplements, or physical therapy can help improve your erectile function, help you regain your confidence, and enjoy a satisfying sex life.
Boost Blood Flow and Sexual Health
Explore natural ways to improve circulation and enhance penile vitality here:
- Penis Pump Product Collection
- Best Penile Health Tips
- Can’t Maintain an Erection During Sex: Causes and Solutions
- 12 Tips to Maintain an Erection for 30 Minutes (Backed by Science)
- 14 Tips on How to Increase Sex Drive (Libido) in Men
- What to Drink to Last Longer in Bed? Breaking Down the Facts and Myths
- Why Do Men Go Soft During Sex (And What to Do About It)