Natural Remedies for Erectile Dysfunction: An Honest Guide

Natural remedies for erectile dysfunction that are backed by real evidence are mostly lifestyle changes: regular aerobic exercise, losing excess weight, a Mediterranean-style diet, stopping smoking, drinking less and sleeping well, plus pelvic floor muscle training. Some supplement-based natural remedies, mainly L-arginine and ginseng, show small effects in trials, but none is proven to work like prescription treatment, and many “herbal Viagra” products have been found to contain hidden drugs.

Source: EAU Guidelines — Management of erectile dysfunction; NCCIH — 4 Things To Know About Dietary Supplements Marketed for Sexual Enhancement

Which natural remedies for erectile dysfunction actually work?

An erection depends on healthy blood vessels, nerves, hormones and a relaxed state of mind. The most common physical cause of erectile dysfunction (ED) is narrowing or stiffening of the arteries, and ED is closely linked to the same risk factors as heart disease: physical inactivity, obesity, high blood pressure and metabolic syndrome. That is why the natural remedies with the strongest evidence are the ones that improve blood-vessel health.

Before relying on natural remedies, remember that ED can also be a symptom of another health problem, such as diabetes, high blood pressure or blood-vessel disease. Smoking, too little physical activity, heavy drinking and recreational drug use are listed by the US National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) as lifestyle causes. If you want a full overview of what drives ED, see our guide to erectile dysfunction causes.

Source: Sex Med 2018 — Gerbild et al. Physical Activity to Improve Erectile Function: A Systematic Review; NIDDK — Symptoms & Causes of Erectile Dysfunction

The European Association of Urology (EAU) rates the evidence that lifestyle change improves ED at its highest level (1a) and gives a strong recommendation to start lifestyle changes and risk factor control before, or at the same time as, ED treatment. NIDDK lists the same core steps, all of them natural remedies: quit smoking, limit alcohol, be more active, keep a healthy weight, follow a healthy eating plan and stop recreational drug use.

Source: EAU Guidelines — Management of erectile dysfunction; NIDDK — Treatment for Erectile Dysfunction

Exercise: the best-studied natural treatment

Exercise is the most studied of the natural remedies. A 2017 systematic review and meta-analysis in the British Journal of Sports Medicine pooled 7 randomized trials with 478 men who had ED. Aerobic, pelvic or combined exercise programs improved the erectile function score of the International Index of Erectile Function (IIEF) by an average of about 3.9 points compared with control groups. The authors concluded that aerobic exercise of moderate to vigorous intensity was particularly helpful, although the trials had a moderate to high risk of bias because participants could not be blinded.

How much exercise is enough? A 2018 systematic review of intervention studies recommended supervised training of about 40 minutes of moderate-to-vigorous aerobic exercise, 4 times a week. Overall, around 160 minutes a week for 6 months helped reduce erectile problems in men whose ED was linked to inactivity, obesity, high blood pressure, metabolic syndrome or heart disease.

Source: Br J Sports Med 2017 — Silva et al. Physical activity and exercise for erectile dysfunction: meta-analysis; Sex Med 2018 — Gerbild et al. Physical Activity to Improve Erectile Function: A Systematic Review

Cleveland Clinic specifically lists cardio such as running, jogging or cycling among the habits that help prevent ED. If you have heart disease or have been inactive for a long time, check with your doctor before starting a vigorous program; our article on erectile dysfunction and heart disease explains why this matters.

Source: Cleveland Clinic — Erectile Dysfunction (ED): Causes, Diagnosis & Treatment

Weight loss and the Mediterranean diet

Losing excess weight

The best-known trial of weight loss among natural remedies was published in JAMA in 2004. Researchers in Italy randomized 110 obese men aged 35 to 55 with ED (but without diabetes, high blood pressure or high cholesterol). The intervention group received detailed advice to lose at least 10% of their body weight by eating fewer calories and exercising more; the control group got general information about healthy food and exercise.

After 2 years, average body mass index (BMI) fell from 36.9 to 31.2 in the intervention group, and weekly physical activity rose from 48 to 195 minutes. Their mean IIEF score improved from 13.9 to 17, while the control group stayed almost unchanged. Seventeen men in the intervention group, compared with 3 in the control group, reached a score in the normal range (22 or higher). The authors concluded that lifestyle changes improved sexual function in about one third of obese men with ED.

Source: JAMA 2004 — Esposito et al. Effect of lifestyle changes on erectile dysfunction in obese men: a randomized controlled trial

Eating a Mediterranean-style diet

A 2010 review in The Journal of Sexual Medicine found that men without ED were more likely to eat a pattern high in fruit, vegetables, nuts, whole grains and fish and low in red and processed meat and refined grains. Among men with type 2 diabetes, those who followed the Mediterranean diet most closely had the lowest rate of ED. In clinical trials in people with obesity or metabolic syndrome, the Mediterranean diet worked better than a control diet at improving ED. The authors note, however, that only a few studies have looked at diet and ED directly.

Among natural remedies for prevention, Cleveland Clinic similarly recommends a diet low in saturated fat with plenty of fruits, vegetables and whole grains.

Source: J Sex Med 2010 — Esposito et al. Dietary factors, Mediterranean diet and erectile dysfunction; Cleveland Clinic — Erectile Dysfunction (ED): Causes, Diagnosis & Treatment

Smoking, alcohol, sleep, cycling and stress

Stopping smoking

Cigarette smoking is a recognized cause of blood-flow-related ED, so quitting is one of the most useful natural remedies. In a prospective study from Iran of 281 smokers with ED and no other major risk factors, erectile function improved after 1 year in at least 25% of men who stopped smoking, but in none of those who kept smoking. Older men and men with more severe ED improved less.

Source: BJU Int 2004 — Pourmand et al. Do cigarette smokers with erectile dysfunction benefit from stopping?

Alcohol, sleep, cycling and stress

For these everyday natural remedies, the NHS advises men with erection problems to keep alcohol within 14 units a week, exercise daily, reduce stress and anxiety, and cut back or take a break from cycling if they ride more than 3 hours a week. It also notes that occasional erection trouble is normal and is often linked to stress, tiredness or heavy drinking. Cleveland Clinic includes getting high-quality sleep and reducing or stopping alcohol among its prevention steps.

When anxiety, low mood or relationship strain is part of the picture, counseling can work alongside natural remedies to help lower stress about sex, and a partner may be invited to join. Our article on psychological erectile dysfunction covers this side in depth.

Source: NHS — Erectile dysfunction (impotence); Cleveland Clinic — Erectile Dysfunction (ED); NIDDK — Treatment for Erectile Dysfunction

Pelvic floor (Kegel) exercises for erections

Pelvic floor training is one of the few exercise-based natural remedies aimed directly at erections. The pelvic floor muscles sit between the tailbone and the pubic bone. Cleveland Clinic explains that in men they help control blood flow to the penis and support erections, as well as bladder and bowel control.

The main trial behind pelvic floor training as one of the natural remedies for ED was published in BJU International in 2005. Fifty-five men who had ED for at least 6 months received either pelvic floor exercises taught by a physiotherapist, with biofeedback and lifestyle advice, or lifestyle advice alone. After 3 months, erectile function was significantly better in the exercise group, and control patients who later switched to the exercises also improved. At 6 months, blinded assessment showed that 40% of men had regained normal erectile function, 35.5% had improved and 24.5% had not improved.

The EAU calls pelvic floor muscle training combined with biofeedback “a promising alternative” to drug treatment, but says larger, well-designed randomized trials are needed before firm conclusions can be drawn.

Source: BJU Int 2005 — Dorey et al. Pelvic floor exercises for erectile dysfunction; EAU Guidelines — Management of erectile dysfunction

How to do Kegel exercises

• Find the muscles: imagine trying to stop the flow of urine or stop passing gas, or tighten the muscles that lift the scrotum upward.
• Start simple: sit or lie down, squeeze for about 5 seconds, then relax for about 5 seconds.
• Repeat: aim for 10 repetitions per session, about 3 sessions a day, and work up to 10-second holds with 10-second rests.
• Breathe: count out loud so you do not hold your breath, and stop if you feel pain or get tired.
• Be patient: most people notice changes after about 6 to 8 weeks, and the routine may need to continue long term, as with most natural remedies.

Source: Cleveland Clinic — Kegel Exercises for Men: Benefits & How To Do Them

Supplements and herbs: an honest look at the evidence

This is where marketing and science part ways on natural remedies. The US National Center for Complementary and Integrative Health (NCCIH) states that no herbal product has been shown to be safe or effective for ED, that research on individual herbs is limited, and that much of it has been done in animals rather than people. The EAU likewise says there is very little robust data on the efficacy and safety of nutraceuticals, although antioxidants and herbal compounds, alone or with standard ED tablets, may have a small positive effect.

Source: NCCIH — 4 Things To Know About Dietary Supplements Marketed for Sexual Enhancement; EAU Guidelines — Management of erectile dysfunction

L-arginine

L-arginine is an amino acid widely sold as a supplement for erections, making it one of the most popular natural remedies. A 2019 meta-analysis of 10 randomized trials with 540 men with mild to moderate ED found that arginine at doses of 1,500 to 5,000 mg improved ED compared with placebo or no treatment. Side effects were reported in 8.3% of men taking arginine versus 2.3% on placebo, none of them severe. The authors noted that doses and treatment length varied widely between studies, and some trials combined arginine with other substances.

Source: J Sex Med 2019 — Rhim et al. The Potential Role of Arginine Supplements on Erectile Dysfunction: Meta-Analysis

Ginseng

Ginseng is another popular herbal option among natural remedies. A 2021 Cochrane review included 9 placebo-controlled trials with 587 men with mild to moderate ED, followed for up to 12 weeks only. Ginseng appeared to have a trivial effect on erectile function: the improvement was smaller than the change considered clinically meaningful. Side effects were similar to placebo, but the certainty of the evidence was low to moderate.

Source: Cochrane Database Syst Rev 2021 — Lee et al. Ginseng for erectile dysfunction

What guidelines conclude

The EAU gives only a weak recommendation: men with mild ED who refuse drug treatment may use daily L-arginine or ginseng, after being told that any improvement may be mild. Yohimbe is a different story among herbal natural remedies. NCCIH reports that there is not enough research to show whether yohimbe supplements help ED, and that yohimbine, a compound in yohimbe, has been linked to irregular heartbeat, blood pressure problems, heart attacks and seizures. Most yohimbe products do not state how much yohimbine they contain.

Source: EAU Guidelines — Management of erectile dysfunction; NCCIH — Yohimbe: Usefulness and Safety

Sources: Br J Sports Med 2017 — Silva et al.; JAMA 2004 — Esposito et al.; Cochrane 2021 — Ginseng for erectile dysfunction; NCCIH — Yohimbe

FDA warnings about tainted “male enhancement” products

The US Food and Drug Administration (FDA) warns that male enhancement supplements, “natural” ED treatments, male energy pills and stamina pills are likely to contain dangerous undisclosed ingredients, and it classifies these products, often marketed as natural remedies, as medication health fraud. They are often sold as dietary supplements, foods or all-natural treatments, carry many positive reviews, spread through social media and are available both online and in stores.

FDA laboratory testing of products sold as natural remedies has repeatedly found sildenafil and tadalafil, the active ingredients of Viagra and Cialis, hidden in products sold for sexual enhancement. The FDA also stresses that its public list covers only a small fraction of contaminated products, so a product that is not on the list is not proven safe.

Source: FDA — Sexual Enhancement and Energy Product Notifications

Why hidden sildenafil is dangerous

NCCIH explains that some of these hidden drug ingredients interact with prescription medicines; combined with nitrate drugs they can make blood pressure drop dangerously low. Some products also contain several ingredients or high doses.

NIDDK adds that medicines and supplements can interact with other drugs and cause serious side effects, and advises against ordering ED medicine online before talking to a health professional. The NHS similarly warns that many websites sell fake medicines. If natural remedies are not enough and you want a tablet, a prescribed, quality-controlled one is far safer; a doctor can advise which one suits you.

Source: NCCIH — 4 Things To Know About Dietary Supplements Marketed for Sexual Enhancement; NIDDK — Treatment for Erectile Dysfunction; NHS — Erectile dysfunction (impotence)

When natural remedies for erectile dysfunction are not enough

Lifestyle-based natural remedies take months and, for many men, are a foundation rather than a complete solution. The EAU recommends PDE5 inhibitors, such as sildenafil and tadalafil, as first-line drug treatment, and advises starting lifestyle changes before or alongside them, not instead of them.

If tablets are unsuitable or do not work, there are well-established non-drug and second-line options beyond natural remedies. A vacuum erection device is drug-free and reusable, and a urologist can discuss injections or, for severe ED, surgery. You can read about every option on our erectile dysfunction treatment page.

Source: EAU Guidelines — Management of erectile dysfunction

When to see a doctor

Occasional erection trouble is normal, but the NHS advises seeing a doctor if erection problems keep happening. Because ED may be a symptom of diabetes, high blood pressure or blood-vessel disease, a check-up is worthwhile before relying on natural remedies alone. See a doctor promptly if:

• Erection problems persist for several weeks or keep coming back.
• You also need to urinate more often than usual, which the NHS notes may need a prostate check.
• You have risk factors such as diabetes, high blood pressure, high cholesterol or heart disease.
• You take nitrate medicines and have used, or are thinking of using, any “male enhancement” product.
• You develop a rapid heartbeat, anxiety or high blood pressure after taking a supplement such as yohimbe; seek urgent care for chest pain.

Source: NHS — Erectile dysfunction (impotence); NIDDK — Symptoms & Causes of Erectile Dysfunction; NCCIH — Yohimbe: Usefulness and Safety

If you would like a personal plan that combines natural remedies such as lifestyle measures with medical treatment where needed, you can arrange a confidential consultation with our urologist-andrologist via WhatsApp. You can also explore our ED treatment options before you get in touch.

FAQs about natural remedies for erectile dysfunction

What is the most effective natural cure for ED?

There is no proven natural cure, but among natural remedies regular aerobic exercise has the strongest evidence. A meta-analysis of 7 randomized trials found that exercise programs improved erectile function scores by about 3.9 points, with moderate-to-vigorous aerobic activity working best. Losing excess weight and stopping smoking add further benefit, especially when ED is linked to blood-vessel health.

Source: Br J Sports Med 2017 — Silva et al.

How long does it take for lifestyle changes to improve erections?

Usually months rather than weeks, as with most natural remedies. Exercise programs that helped ED typically ran for about 6 months at roughly 160 minutes a week, and the main weight-loss trial measured results after 2 years. Pelvic floor exercises tend to show changes after about 6 to 8 weeks of consistent practice.

Source: Sex Med 2018 — Gerbild et al.; Cleveland Clinic — Kegel Exercises for Men

Can Kegel exercises cure erectile dysfunction?

They can help some men and are among the better-studied natural remedies. In a 2005 randomized trial, 40% of men regained normal erectile function after 6 months of physiotherapist-taught pelvic floor exercises with biofeedback, and another 35.5% improved. However, the trial was small, and European guidelines call this approach promising while asking for larger, better studies.

Source: BJU Int 2005 — Dorey et al.

Does L-arginine work for ED?

It may help mild to moderate ED a little. Pooled data from 10 randomized trials showed improvement with 1,500 to 5,000 mg of arginine compared with placebo, with mild side effects in 8.3% of users. Studies varied in dose and design, so the EAU gives only a weak recommendation for men with mild ED who decline medication.

Source: J Sex Med 2019 — Rhim et al.

Is ginseng good for erectile dysfunction?

The evidence is weak. A 2021 Cochrane review of 9 trials found that ginseng had only a trivial effect on erectile function compared with placebo, with follow-up of no more than 12 weeks. Side effects were similar to placebo. As natural remedies go, ginseng is unlikely to make a noticeable difference for most men and should not replace a medical assessment.

Source: Cochrane Database Syst Rev 2021 — Lee et al.

Are “herbal Viagra” pills safe?

Often not, even though they are marketed as natural remedies. The FDA says male enhancement and stamina pills are likely to contain undisclosed ingredients, and its testing has found hidden sildenafil and tadalafil. These can drop blood pressure dangerously when combined with nitrate medicines. A product missing from the FDA warning list is not proven safe, so talk to a doctor before taking any of them.

Source: FDA — Sexual Enhancement and Energy Product Notifications; NCCIH

Does drinking alcohol cause erectile dysfunction?

Drinking too much alcohol is listed by NIDDK as a lifestyle cause of ED, and heavy drinking is a common reason for occasional erection problems. The NHS advises men with erection trouble to keep within 14 units a week, one of the simplest natural remedies.

Source: NIDDK — Symptoms & Causes of ED; NHS — Erectile dysfunction

Can I combine natural remedies with ED medication?

Lifestyle changes, yes: the EAU recommends starting them before or alongside ED treatment. Supplement-type natural remedies are different, because they can interact with other medicines and may contain hidden drugs. NIDDK advises telling your doctor about every medicine and supplement you take, and checking with a clinician before starting any dietary supplement for ED.

Source: EAU Guidelines; NIDDK — Treatment for Erectile Dysfunction