Achieving and maintaining an erection is a natural process. Yet oftentimes, Mother Nature doesn’t always cooperate, and men everywhere find themselves searching for solutions for overcoming erectile dysfunction and producing firm, long-lasting erections.

Fortunately, there are answers to how to get an erection naturally that don’t involve popping a pill or seeing a doctor. In this free resource, we look at strategies men have been turning to for centuries to boost their erections on their own terms. With these natural techniques, you’ll be able to add excitement to the bedroom, increase intimacy with your partner, and have the best sex of your life—at any age.

Understanding Your Erection

Erections form organically in your body in response to stimuli that trigger a reaction in your brain. This causes arteries in the penis to expand, drawing blood into the penile area and filling up the spongy tissue that makes up the penis. This forms an erection, which your body sustains by closing the back-flow valves in the veins of the penis. 

 

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Problems with erections can happen if the neurological reaction in the brain does not react to stimulus as it should, the cardiovascular system is not able to pump enough blood into the penis, or the veins are not able to trap the blood in the penis. Based on this, any tactic that arouses the body promotes blood flood, and keeps the blood in the penis can help you strengthen and maintain an erection.

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Why Go Natural?

There are medical treatments that can make erections happen. One of the most popular treatments is oral medication, which typically means PDE5 inhibitors, such as Cialis, Levitra, Staxyn, or Viagra. While these pills are effective for many men, they are not for everyone.

First, they can take anywhere from 15 minutes to an hour to work, so they can put a damper on spontaneity. Also, they are not recommended for men who:

  • Take nitrate drugs
  • Have uncontrolled blood pressure
  • Take alpha-blockers for high blood pressure or prostate problems
  • Have had a heart attack or stroke
  • Have kidney or liver disease

Still, even if men are able to take the prescription medications, many do not wish to risk the side effects, which can include headache, flushing, upset stomach, abnormal vision, stuffy or runny nose, back pain and muscle pain, nausea, dizziness, and rash. Others often simply do not like the idea of taking pills or relying on medication.

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Natural Solutions

Fortunately, there are many answers to how to get an erection naturally, and many of them you can do starting right now with things you already have on hand. Natural treatments include lifestyle changes, dietary additions, plants and herbal supplements, penis exercises, and sexual accessories such as penis rings.

 

Lifestyle changes

There are many lifestyle risk factors that can increase your chances of experiencing erectile dysfunction. These include:

  • Poor diet
  • Smoking
  • Being mostly sedentary
  • Excessive drinking
  • Stress
  • Relationship issues
  • Psychological issues

Based on this, any lifestyle changes you can do to mitigate these factors can help boost your erections naturally. Common lifestyle improvements include:

  • Eating a nutritious diet. Anything good for your heart is good for your penis. Reducing fats and sugars and eating more fruits and vegetables can help.
  • Limit alcohol and quit smoking.
  • Exercise regularly. Aim for 30 minutes of activity five times a week. In one Harvard University study, it was found that even 30 minutes of walking a day led to a 41% drop in the risk for erection problems.
  • Deal with stress or relationship issues. Left ignored, these things can fester and wreak further havoc on your sex life and your performance.
  • Address anything that could be causing non-relationship stress, depression or anxiety. 

 

Dietary additions

Another natural solution to getting an erection naturally can be found in your refrigerator or pantry. Many foods can increase libido or improve circulation and increase the flow of blood to your penis. Here are a few foods to consider for your next grocery shopping trip: 

Chili Peppers. Chilis are some of the most common aphrodisiacs found in cultures across the world. Chilis can cause the body to release endorphins, which are natural painkillers that can bring a rush to all the right places. 

Kale. This trendy leafy green contains nitrates, which help open blood vessels and increase blood flow, including where you need it most. Kale also contains a number of nutrients that can balance the levels of your hormones, directly impacting your libido. You don’t have to eat it raw to get the full benefits. It works to try crunchy kale chips instead of a salad; or to dress up the kale with some magnesium-packed pumpkin seeds, which are thought to raise levels of testosterone in the bloodstream. 

 

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Pomegranates. According to Greek mythology, the love goddess Aphrodite planted the first pomegranate tree, and people often link their abundant seeds to fertility and abundance of all kinds. One study found that drinking pomegranate juice every day for 14 days increased testosterone levels by 24%. 

Tomatoes. These brightly colored treats that the Puritans called “love apples” contain lycopene, a phytonutrient that’s considered good for circulation. Watermelon and pink grapefruits also have lycopene, but researchers say cooked tomatoes pack more of a punch. In fact, one recent study found that just the smell of tomatoes can increase blood flow to the penis by 5%. 

Watermelon. This seedy staple contains L-citrulline, an amino acid that’s believed to help improve blood flow to the penis. In one study it was found that L-citrulline increased blood flow, resulting in decreased symptoms of mild ED and improved ability to maintain an erection.

Wheat germ. Wheat germ is rich in the amino acid, L-arginine, which is a vasodilator that increases oxygen throughout the body, including to the penis. Some researchers have even called it the “athlete’s Viagra.”

Dark chocolate. Dark chocolate is high in antioxidants and phytonutrients, which stops cholesterol from adhering to arteries. It’s also rich in magnesium that can soothe nerves and methylxanthines, which boosts libido.

Other beneficial foods include:

  • Fish that are high in Omega-3s, including salmon, tuna, and trout
  • Healthy nuts
  • Berries, including blueberries, cranberries, and raspberries
  • Veggies that are red, yellow, and orange, which contain carotenoids, fiber, and vitamins that help the heart
  • Oatmeal
  • Dark beans, such as kidney or black beans, that are high in fiber
  • Spinach
  • Asparagus

At the same time, there are foods to avoid that can impair your ability to get an erection and jeopardize your sexual health. These foods include:

  • Red meat
  • White carbs
  • Fried foods
  • Chips 
  • Beer
  • Canned foods
  • White chocolate
  • Soda

 

Plant and Herbal Supplements

For many cultures, herbs, plants, weeds and even tree bark have long held the key to men’s sexual health and virility. These plant and herbal supplements have been shown to be effective.

Arginine. This amino acid is naturally found in red meat, poultry, fish and dairy products, as well as lab-made supplements. Doctors think it heightens circulation to the penis, making it the first stop for many patients looking to avoid prescription medications. 

Ginseng. The Asian and American varieties of this wonder-plant have been used medicinally for centuries—among other things—to increase energy, enhance concentration, and improve male sexual performance.

Horny goat weed. This wild leafy plant has been used in traditional Chinese medicine to turn erection problems around and to increase libido in men and women. A 2008 lab study also found that a naturally occurring compound in the plant blocks the effects of an enzyme that can restrict the flow of blood to the penis. 

 

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Rhodiola Rosea. Also known as arctic root or golden root, this versatile herb traditionally grows in the arctic areas of Europe and Asia. It’s been shown to have beneficial effects on some mental health conditions, mental capacity and physical performance, including an increase in sexual energy. Some doctors who specialize in men’s health even say it’s their go-to for patients looking to bring sexy back to their lives.

Yohimbe. This evergreen tree that grows in parts of central and western Africa may provide you with just the jump start you’re looking for. It’s available in drug form, but some herbalists believe the bark itself is more potent and effective for easing erectile issues.

DHEA. The hormone dehydroepiandrosterone (DHEA) comes from the adrenal gland in the brain and leads to the production of male and female sex hormones. For both men and women, DHEA levels begin to decrease after age 30. Boosting DHEA levels has been found to treat many conditions including hormonal disorders, heart disease, diabetes, and depression, and may be shown to improve sexual function, libido, and ED.

 

Penis Exercises

Another way to strengthen your erection naturally is to strengthen the nerves and muscles of the pelvic floor, which can give you greater control in retaining blood in the penis. One popular penis exercise is the Kegel.

Doing a Kegel involves first locating your pelvic floor muscles. The easiest way to do this is to pretend you are stopping the flow of urine in mid-stream. Contracting these muscles and then releasing them is a Kegel, and repeating the contract-and-release move 10 to 20 times at a time can help strengthen your pelvic floor.

The magic in doing Kegels comes from doing them repeatedly and regularly. Another recommendation is to vary your position while doing the Kegels. Try doing one-third of them laying down, another one-third while sitting, and another one-third while standing.

 

Penis Rings

A final natural tactic for getting an erection naturally is a penis ring. Penis rings, also known as cock rings, are small, thin circles made of a material that is meant to stretch, usually leather, rubber or silicone. When attached to the base of the penis, the ring keeps blood in the penis and ensures erections are firmer and longer-lasting from start to climax. 

Penis rings can be used in coordination with a vacuum therapy device or penis pump. With this technique, an acrylic tube is placed about the penis. One end is held secure to the base of the penis, while the other end is attached to a manual or battery-operated pump. The pump creates a vacuum suction, which draws blood into the penis, creating an erection. Once formed, the penis ring is slid off the tube and placed around the base of the penis. The penile tube is removed, and the penis ring holds the erection in place.

Used without a penis pump, the ring can be placed around the base of the penis when you are flaccid or semi-erect. Then as you are aroused and blood flows into the penis, the penis presses against the ring, which constricts blood in the penis.

 

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Besides being a natural erection-booster, penis rings offer additional benefits. It’s been found that they can improve confidence because they decrease the stress associated with performance anxiety. They can also delay or intensify orgasms, especially if the ring is designed to encircle the testicles as well. In addition, there are penis rings that come with vibrating components that can provide stimulation for your partner at the same time.

When it comes to achieving and maintaining strong, healthy erections that last as long as you want, medical solutions are often not advised, or they’re simply not wanted. If you’re looking for natural solutions that don’t involve prescriptions or doctors’ appointments, you are in luck. Following these strategies will pave the way for better sex, greater connection with your partner, and more adventure in the bedroom and beyond.

To learn more about natural ways to treat ED and enhance your erections, browse our blogs and ebooks. And to pursue natural options such as vacuum therapy or penis rings and accessories, check out our secure online store.

Add power to your erections naturally. You got this!