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How to Increase Blood Flow to the Penis

Kelly Brown MD, MBA

Reviewed by Kelly Brown MD, MBA

Written by Erica Garza

Published 06/07/2019

Updated 10/11/2024

Physiologically speaking, healthy erections are about one main thing: blood flow. Blood flow is the center of the universe when it comes to erections — it’s the helium to your balloon, so to speak. So if you’re wondering how to “fix” ED, what you’re really wondering is how to increase blood flow to the penis.

There are many ways to do it, of course. Changing your diet, exercising, lowering your stress levels, and taking supplements to increase blood flow to the penis naturally are all possibilities. And if you need more support, erectile dysfunction medication is a safe and effective option.

If you’re having trouble getting and staying hard, keep reading to find out which natural remedies actually increase blood to the penis, how they compare to prescription medications, and more.

When blood can flow freely into the erectile tissues inside your penis (also called the corpora cavernosa), assuming you have no other health problems, you’ll find it much easier to get and keep an erection when you become sexually aroused.

When your blood flow is restricted as a result of a health condition, a lifestyle habit, or the effects of your diet, you’ll find it more difficult to get an erection. Very restricted blood flow could prevent you from getting an erection at all.

According to the National Institute of Diabetes and Digestive and Kidney Diseases, around 30 million adult men in the United States are affected by erectile dysfunction (ED), making issues with getting and maintaining an erection far more common than many people think. 

So, how do you improve blood flow if you’re dealing with erection difficulties? And can you do it naturally? Keep reading to find out.

Personalized Rx

Hard results, delivered

Beyond supplements, there are a number of proverbial levers you can pull to promote increased blood flow to your penis. From eating foods to increase blood flow to penis naturally to managing your stress levels, the following lifestyle changes may help you optimize your erectile health:

  • Change your dietary habits

  • Maintain a healthy body weight

  • Exercise regularly

  • Quit smoking

  • Lower your stress levels

Let’s take a look at why each of these habits is so important in more detail.

1. Change Your Dietary Habits 

If you're concerned about blood flow to your penis, an option your healthcare provider will likely explore with you is switching up your diet. 

The foods you eat can significantly impact your blood flow. A healthy diet for erectile health is one that’s rich in vitamins, minerals, and essential nutrients, all of which can improve your cardiovascular function and allow blood to flow easily around your body — including to your penile blood vessels.

On the other hand, eating a diet that’s high in unhealthy fats, salt, and nutritionally poor can affect your blood supply and may make it harder to get and maintain a strong erection. 

Keep in mind that the impact of diet and foods on sexual function is long-term and requires discipline and consistency over the course of at least a couple of months to see significant effects.

Eat Foods to Increase Blood Flow to Penis Naturally 

The following foods may help improve your erectile health:

  • Cinnamon. Some research suggests that cinnamon may reduce high blood pressure and improve lipid profiles in people with hypertension. 

  • Garlic. In a three-month study of people with coronary artery disease, researchers found that consuming garlic may improve endothelial function, though further research is necessary.

  • Fish that contain omega-3 fatty acids. Fish rich in omega-3 fatty acids, such as salmon, serve as excellent dietary protein sources. But studies also suggest that they could promote a reduction in resting blood pressure.

  • Onions. Onions are rich in flavonoid antioxidants, which may help dilate your arteries and improve cardiovascular health. In a 2013 study, researchers found that regular consumption of onion extract may benefit heart health in men.

  • Citrus fruits. Lemons, oranges, grapefruits, and other citrus fruits also contain large amounts of flavonoids, which are linked to improved blood flow and a healthy heart. However, grapefruit (and grapefruit juice) can both potentially increase blood levels of certain medications like sildenafil (the active ingredient in Viagra®) and other PDE5 inhibitors.

  • Dark chocolate. Chocolate with a high cacao percentage is rich in flavonoids that may improve heart function. Since cacao is what’s in chocolate that improves heart health, try to select chocolate with a cacao content of 70 percent or more and avoid milk chocolate.

  • Nitrate-rich vegetables. Vegetables like lettuce, spinach, and other leafy greens contain large amounts of nitrates. Nitrates are converted into nitric oxide within your body, which is an important natural chemical for promoting optimal blood flow.

  • Nuts. Walnuts and almonds are rich in minerals like iron and magnesium that can improve blood flow and cardiovascular health. They’re also packed with important vitamins that can improve your overall health.

  • Red hot peppers. The capsaicin in red hot peppers is linked to improved blood flow. Research has found that capsaicinoids can promote healthy blood flow by stimulating the release of nitric oxide.

  • Turmeric. A 2017 study of curcumin — a compound found in turmeric — showed that regular consumption of curcumin improves blood flow by a significant amount.

Avoid Unhealthy Foods

In addition to emphasizing the foods above, it is also important to avoid foods that contribute to cardiovascular disease and reduce blood circulation. 

These include:

  • Salt. Foods that are high in salt can increase the amount of sodium in your bloodstream, which raises blood pressure. This can damage your arteries and impact blood flow to your penis, affecting your ability to get and maintain an erection during sex. The American Heart Association recommends limiting your sodium consumption to no more than 2,300 milligrams daily.

  • Sugar. While sugar doesn’t directly affect blood pressure, overconsumption can increase your risk of developing obesity, which is linked to erectile dysfunction.

  • Trans fats. Trans fats are the worst form of dietary fat, with no health benefits and many negative cardiovascular effects (particularly for LDL cholesterol). As such, they’re best avoided in favor of healthier types of fat.

Hydrate Regularly

In addition to prioritizing foods and ingredients for improving erections, keeping yourself properly hydrated is essential. 

A whopping 90 percent of your blood plasma is made up of water, meaning it flows best when you drink a normal amount of hydrating fluids. When you become dehydrated, there’s a lower volume of blood that’s able to travel through your body to muscles, organs, and specific tissues, such as your penis.

While there’s no ideal amount of water for everyone to drink daily, the eight-by-eight rule of eight glasses containing eight ounces each is a helpful guide. If you’re highly physically active or it’s a hot day, consider adding an extra glass or two. 

2. Maintain a Healthy Body Weight

Obesity and erectile dysfunction are closely linked. Men who are overweight or obese are more likely to experience sexual performance issues.

While obesity isn’t a direct cause of ED, it is closely associated with hypertension, diabetes, heart disease, and other health issues that are. There are also other sex-related issues linked to obesity, like the potential of low testosterone levels. 

Of course, there’s no need to obsess over your body fat percentage or weigh yourself every day. But it is important to eat a proper diet and exercise regularly. Not only will doing so minimize your risk of heart disease (and help keep you alive a little longer), but it will optimize cardiovascular function and, therefore,  blood flow — including blood flow to the penis.

Need help losing weight? Find out if you’re a candidate for prescription weight loss treatments.

3. Exercise Regularly

Exercising is one of the most effective ways to improve cardiovascular health and increase blood flow. That’s important whether your sexual health is a priority or not. 

Still, these benefits apply to the arteries that supply your penis and are responsible for helping you get and keep an erection during sex.

In a 2018 scientific review, researchers stated that resistance training (which can include weightlifting and calisthenics) as well as endurance training effectively lower baseline blood pressure. 

There are also specific exercises to increase blood flow to penis naturally. Kegels, when done consistently, may strengthen the pelvic floor muscles. Strong pelvic floor muscles offer many benefits, including improvements in erectile dysfunction and premature ejaculation.

Check out these different pelvic floor exercises, but remember, exercise in any form is a great way to improve your body’s blood flow (not to mention your overall wellness).

4. Quit Smoking

Nicotine can impact your vascular health and your sexual vigor in a fairly straightforward way: It’s a vasoconstrictor. This means when you consume nicotine, your heart starts beating faster, your blood pressure rises, and the arteries that control blood flow throughout your body start to constrict. 

The end result is a reduction in your heart’s ability to pump blood effectively, reducing blood circulation through your body — including the flow of blood to the erectile tissue of your penis.

Read more about the connection between smoking and erectile dysfunction.

5. Lower Your Stress Levels

When you feel stressed, your body activates its sympathetic nervous system, resulting in an increase in your levels of hormones, such as epinephrine, norepinephrine, and cortisol.

These stress hormones cause your blood vessels to constrict, increasing blood pressure levels and reducing blood flow throughout your body. 

Just like nicotine and certain foods, stress can have a vasoconstricting effect, meaning it lowers blood flow. This can lead to a variety of issues, including erectile dysfunction. In fact, stress is a known factor that can make ED worse.

While some stress is unavoidable, reducing your daily stress level can be an effective way to promote healthy blood flow to your penis and improve your sexual performance. This can be as simple as changing your daily habits and routine to avoid major sources of stress, exploring things like mindful meditation, or even taking time to talk to a mental health professional.

If you’d like to start exploring the mental health route, you can take part in online counseling as part of our range of mental health services

Choose your chew

Here’s our first piece of medical advice: Skip the gas station sex pills. You don’t need to be looking for L-arginine and amino acid values on some packet of pills with a picture of a timber wolf that’s been sitting next to lottery tickets for two years to achieve erectile enhancement. 

However, there are some vitamins, minerals, and herbs available as dietary supplements that may help increase blood flow to the penis and improve ED. Check out our guide to the best vitamins and supplements for ED, which include:

  • Vitamin B3 (niacin)

  • Vitamin B9 (folic acid)

  • Vitamin C (ascorbic acid)

  • Vitamin D

  • DHEA

Also, read this guide on herbal supplements for ED, which include:

  • Ginseng

  • Ginkgo

  • Maca

  • Yohimbe

  • Ashwagandha

  • Cordyceps

You should know that research on using dietary supplements to increase blood flow to the penis naturally is limited, and they are not a replacement for ED medications approved by the Food and Drug Administration (FDA). There’s still a lot that we don’t know about them, including how safe and effective they are.

While there is nothing wrong with exploring options for how to increase blood flow to your penis naturally, it’s important to speak to a healthcare provider if you're concerned about ED. Beyond helping you to get healthy, they can also connect you to the most straightforward solution to blood flow issues in your penis: prescription erectile dysfunction medication.

Several medications, all approved by the FDA, are on the market to solve this exact problem. Many of them are called phosphodiesterase 5 inhibitors, or PDE5 inhibitors.  

This category of treatment options helps to increase blood flow to your penis by relaxing the smooth muscle in your blood vessels and penis. While they don’t cause an erection, with sexual stimulation, they can help you harden up. 

There are several different medications within this class of ED treatments used to improve blood flow and erectile function, all of which require a prescription:

  • Sildenafil. The active ingredient in Viagra®, sildenafil provides relief from ED for around four hours per dose and is typically used 30 to 60 minutes before sex.

  • Tadalafil. Tadalafil is the active ingredient in Cialis®. It is a long-lasting medication that can provide relief from ED for up to 36 hours per dose.

  • Vardenafil. The active ingredient in Levitra®, vardenafil, typically lasts for slightly longer than Viagra and is also used 60 minutes before sex.

  • Avanafil. Available as Stendra®, avanafil is a newer ED medication that can work in 15 minutes and provide relief from ED with fewer side effects than older drugs.

A different type of FDA-approved drug for ED is alprostadil, which is an injectable medication.

Most sexual dysfunction medications can be used before sexual activity, allowing you to get relief from erectile dysfunction exactly when you need it. Certain medications can also be used daily, so you’ll be ready for spontaneous activity whenever needed.

Want to avoid a trip to the doctor? There is a newly FDA-authorized ED treatment called Eroxon, a non-medicated topical gel that is available over the counter.

Personalized Rx

Enjoy sex like you used to

When it comes to treating erectile dysfunction, developing healthy habits and using medications that increase blood flow to your penis naturally can be extremely helpful. Here’s what to keep in mind:

  • Lifestyle changes are crucial. Sometimes, changes to your daily routine — like reducing stress levels or exercising regularly — can make a huge difference.

  • Call in support. When daily routine changes alone aren’t enough, you can also use medication to stimulate penile blood flow and make it easier to get and maintain an erection.

  • Get started now. The sooner you make changes, the sooner you’ll see results, so there’s no time like now. 

If you’re not sure how to increase blood flow to your penis or just need help getting started, you can take part in an ED consultation online.

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Hims & Hers has strict sourcing guidelines to ensure our content is accurate and current. We rely on peer-reviewed studies, academic research institutions, and medical associations. We strive to use primary sources and refrain from using tertiary references. See a mistake? Let us know at [email protected]!

This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment. Learn more about our editorial standards here.

Kelly Brown MD, MBA
Kelly Brown MD, MBA

Dr. Kelly Brown is a board certified Urologist and fellowship trained in Andrology. She is an accomplished men’s health expert with a robust background in healthcare innovation, clinical medicine, and academic research. Dr. Brown was previously Medical Director of a male fertility startup where she lead strategy and design of their digital health platform, an innovative education and telehealth model for delivering expert male fertility care.

She completed her undergraduate studies at University of North Carolina at Chapel Hill (go Heels!) with a Bachelor of Science in Radiologic Science and a Minor in Chemistry. She took a position at University of California Los Angeles as a radiologic technologist in the department of Interventional Cardiology, further solidifying her passion for medicine. She also pursued the unique opportunity to lead departmental design and operational development at the Ronald Reagan UCLA Medical Center, sparking her passion for the business of healthcare.

Dr. Brown then went on to obtain her doctorate in medicine from the prestigious Northwestern University - Feinberg School of Medicine and Masters in Business Administration from Northwestern University - Kellogg School of Management, with a concentration in Healthcare Management. During her surgical residency in Urology at University of California San Francisco, she utilized her research year to focus on innovations in telemedicine and then served as chief resident with significant contributions to clinical quality improvement. Dr. Brown then completed her Andrology Fellowship at Medical College of Wisconsin, furthering her expertise in male fertility, microsurgery, and sexual function.

Her dedication to caring for patients with compassion, understanding, as well as a unique ability to make guys instantly comfortable discussing anything from sex to sperm makes her a renowned clinician. In addition, her passion for innovation in healthcare combined with her business acumen makes her a formidable leader in the field of men’s health.

Dr. Brown is an avid adventurer; summiting Mount Kilimanjaro in Tanzania (twice!) and hiking the incredible Torres del Paine Trek in Patagonia, Chile. She deeply appreciates new challenges and diverse cultures on her travels. She lives in Denver with her husband, two children, and beloved Bernese Mountain Dog. You can find Dr. Brown on LinkedIn for more information.

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