Millions of men across the globe face erectile dysfunction; it is a condition in which you are unable to achieve or maintain an erection. Most of you have heard about herbs and supplements which can boost erectile strength and sexual performance. But do they really work?
The most common and well-known, proven treatment is viagra. But some natural supplements can help you to improve this condition. This article helps you know the recommended vitamins for erectile dysfunction and how they can help you reduce erectile dysfunction symptoms.
What is Erectile Dysfunction?
Erectile dysfunction is a condition in which you are unable to keep an erection for a satisfying sexual life. This includes erection not lasting for a long time or inability to achieve firmness as desired.
Erectile dysfunction (ED) is increasing worldwide, and it is estimated that it would affect 322 million men by the year 2025. Currently, 30 million American men are affected by ED. It is more prevalent in the age group of 40-70; it affects your physical and mental health and results in reduced quality of life.
Vitamins That May Help Erectile Dysfunction
Vitamins and minerals are essential for our body to function properly, and they keep us healthy. Getting enough vitamins through diet is vital for us. Some vitamin deficiencies contribute to erectile dysfunction. A few vitamin supplements can help to reduce the symptoms of erectile dysfunction.
Some vitamins which are linked with ED include:
- Vitamin D
- Vitamin C
- Vitamin B9 (folic acid)
- Vitamin B3 (niacin)
Vitamin D
Experts suggest that vitamin D plays a role in preventing cardiovascular(CVD) risk. It reduces endothelial damage, oxidative stress, inflammation and improves blood flow.
Several studies have shown a possible link between vitamin D deficiency and ED, although many results are conflicting (1). According to a survey, young men with vitamin D deficiency had defects in their erectile functioning. A meta-analysis study has shown a direct link between vitamin D and ED (2). In a study, 3400 men with vitamin D deficiency had problems with erections and sexual functioning (3).
Sunlight is the primary source of vitamin D. Vitamin D deficiency, or low vitamin D levels, is pretty common. According to the Institute of Medicine, around one-third of the US population has low vitamin D levels.
Vitamin D rich foods are:
- oily fish, such as salmon or sardines
- portobello mushrooms
- fortified milk
- fortified cereal
- egg yolk
- liver
The Institute of Medicine and the National Institutes of Health recommends 15mcg of vitamin D per day for men and women. Men and women over age 70 can take 20mcg of vitamin D per day. If you are not able to get a sufficient amount of vitamin D, you can talk to your physician, get checked your vitamin D levels, and ask for their advice to take vitamin D supplements.
Vitamin C
Vitamin C helps to improve your blood flow, and it helps to increase your testosterone levels, which are important for erectile and sexual function in men. Although there are very few studies linking vitamin C supplements can improve ED (4).
Vitamin C is an essential nutrient for your body; it has an antioxidant property. It is good to have an adequate amount of vitamin C every day in your diet. Foods that have vitamin C include:
- broccoli, and cauliflower
- brussels sprouts, and spinach
- cabbage
- sweet potatoes
- thyme and parsley
- guava and citrus fruits
- red and green peppers
- Tomatoes
Vitamin B9 or Folic acid
Vitamin B9 or folic acid may help to reduce the symptoms of ED. According to a study in 2014, people who had ED also had a folic acid deficiency (5). A survey conducted in 2020 found that folic acid supplementation was helpful to reduce the ED symptoms, although it did not cure ED (6).
Folic acid is naturally present in some foods, and it is synthetically produced too. The following foods are rich in folate:
- greens, such as spinach, sprouts, and broccoli
- avocado
- broccoli and asparagus
- eggs
- citrus fruits and bananas
- beans, peas, lentils, and other legumes
Due to folic acid, it is also found in the synthetic form of vitamin B9 fortified foods. You can also take folic acid supplements if you have a vitamin B9 deficiency.
Vitamin B3
Few studies suggest that vitamin B3 or niacin helps to improve symptoms of ED. According to a study, Niacin improved the symptoms in moderate and severe symptoms of ED, although there was no significant improvement in mild or mild-moderate ED (7).
Here is the list of foods are rich in vitamin B3:
- meat, chicken, pork, and beef
- avocado
- peanuts
- mushrooms
- brown rice
- avocados
Herbal Supplements That May Help ED
There are few herbal supplements which may help you reduce the symptoms of ED; it cannot cure ED.
Cordyceps Militaris
Cordyceps has numerous biological and pharmacological functions; it is known as a tonic supplement for sexual and reproductive dysfunction for a long time, and it is a famous Chinese medicine.
According to a study, cordyceps increase the aphrodisiac effect; it helps activate testosterone production and suppresses oxidative stress; it enhances erectile function (8).
Horny Goat Weed
Horny goat weed is a well-known traditional Chinese medicine used to treat fatigue and low libido. It contains icariin and is a PDE5 inhibitor; it acts the same as viagra. The studies of horny goat weed are conducted on animal models; it may not work similarly on humans.
Some studies suggest that horny goat weed might help to cure erectile dysfunction by improving erections (9).
Red Ginseng
Red ginseng is Korean medicine which is used to treat erectile dysfunction for many years. According to a study, 2080 men with ED used ginseng; it was observed that there was a significant improvement in erectile function. It needs more research to confirm the effectiveness of this herbal treatment for ED (10).
When to Take Vitamin Supplements
It is essential to know that, generally, vitamin and herbal supplements are not FDA-approved. So you cannot absolutely be sure about the potential effects of these drugs. Consult your doctor before you take any of these vitamin supplements. Many of these supplements lack evidence and scientific data.
If you think you are not taking enough nutritious food, discuss with your doctor before considering supplements. Many times certain vitamin supplements may affect your health conditions and interact with your ongoing prescribed medicines.
Lifestyle Change Improves Your ED
Experts suggest that physical and mental health has a significant effect on ED. Making specific lifestyle changes will help you reduce your ED symptoms. Here are some recommended lifestyle modifications:
Diet and Exercise
According to a review, obesity is one of the major reasons for ED. Maintaining a healthy weight through a balanced diet and doing adequate physical activity is very important to reduce the risk of ED (11).
A balanced diet and physical activity will help you to manage underlying health conditions such as diabetes and hypertension.
Relieving Stress
Many studies suggest that stress is one of the significant reasons for ED. As stress reduces blood flow to the penis, resulting in reduced firmness and duration of the erection (12).
In many cases, people suffering from ED have reported that they are undergoing stress and anxiety. It is crucial to learn stress management, and you speak to a doctor regarding the same. Meditation and yoga are the best stress buster and also helps you to manage your anxiety.
Stop Smoking
Experts suggest that smoking will damage your blood vessels and also decrease blood flow. According to a study, erectile dysfunction was seen more commonly in people who were exposed to smoking and tobacco. The study also suggested that quitting smoking improved the condition (13).
Final Words
ED is a common health disorder caused due to various reasons. Vitamins and minerals are essential to stay healthy. You may find that vitamins and herbal supplements help you to reduce the symptoms of ED. However, there is no proper evidence that vitamins can cure ED.
Vitamins such as B3, B9, D, and C can improve male sexual health. Consult your doctor and take their advice before you start your vitamin supplements.