“When men ask me about these supplements, I often say, ‘Try it, and if you feel it helps, it might be benefiting your mental state,’” Dr. Starke explains. However, he emphasizes that supplements do not tackle the underlying causes of erectile dysfunction.

Some products can be quite questionable. “Herbal Viagra,” as described by Dr. Jamin Brahmbhatt, a urologist at Orlando Health, refers to natural supplements marketed to enhance erections.

If you come across a product in a convenience store with a name like “Boner Blaster 5,000,” it’s a clear sign that the supplement is likely not legitimate. “Even reputable retailers may offer products labeled as ‘natural,’ but exercise caution,” Dr. Brahmbhatt cautions. “There’s no oversight regulating these items.”

This lack of regulation is troubling. It’s uncertain what substances you might be consuming, and there’s a risk that they could adversely affect your overall health, including your sexual health. Here’s what you should be aware of regarding supplements that claim to enhance your sexual experiences.

The Best Supplements for Sex

SOME SUPPLEMENTS COULD potentially improve your overall well-being, which might positively influence your sexual health. Conversely, others may have minimal impact. Here’s what experts have to say.

Omega-3s

OMEGA-3 FATTY ACIDS are a mixed bag regarding their protective effects on heart health and erections. Research has shown varying results on the benefits of fish oil supplements for cardiovascular health. If they are indeed beneficial for your heart, then it stands to reason your erections could also improve, Dr. Brahmbhatt explains. This connection exists because heart health is linked to enhanced blood flow and the expansion of blood vessels.

The penis contains some of the body’s smallest blood vessels, making them more susceptible to blockages. Poor blood flow can hinder erections, so anything that enhances circulation is beneficial.

It can seem counterintuitive that many blood pressure medications list erectile dysfunction as a side effect. This occurs because these medications influence how blood vessels open and close, which can lead to diminished blood flow, particularly to the penis.

In contrast, omega-3 fatty acids may provide a beneficial effect by lowering inflammation that could be affecting your blood vessels and reducing blood clotting. This can enhance your blood flow. While obtaining omega-3s through supplements is possible, consuming them from foods, such as fatty fish, is preferable.

L-Arginine

L-ARGININE IS A vital amino acid that can positively impact both cardiovascular health and erectile function, according to Dr. Brahmbhatt.

A study published in the journal Andrology revealed that patients suffering from severe or complete erectile dysfunction had significantly lower levels of L-arginine compared to those with milder ED. The body processes L-arginine into nitric oxide, which relaxes smooth muscles and facilitates increased blood flow to the penis, crucial for achieving erections. (Medications like Cialis and Viagra work by inhibiting the breakdown of nitric oxide, resulting in higher levels available to assist with erections.)

L-arginine can be found in various protein-rich foods like red meat, poultry, beans, and dairy products, as noted by the Mayo Clinic, which considers it generally safe but advises individuals on blood pressure medications to consult a physician beforehand.

This caution applies to all supplements if you’re on blood pressure medications, warns Dr. Brahmbhatt. L-arginine can lower blood pressure; this is beneficial for those with high blood pressure but can be dangerous for those already on medication. The result could be a sudden drop in blood pressure, potentially leading to fainting or, in extreme cases, a stroke.

For those not taking blood pressure medications and interested in trying L-arginine, Dr. Brahmbhatt recommends starting with a dose of around six grams daily to gauge tolerance. Some individuals might experience side effects, including nausea, abdominal discomfort, diarrhea, and bloating.

L-Citrulline

IN ADDITION TO L-arginine, L-citrulline may also contribute to stronger erections. This is because L-citrulline is converted in the body into L-arginine, as explained by Dr. Peter Tsambarlis, a urologist at Northwestern Medicine.

L-citrulline can further stimulate the production of nitric oxide (NO).

Dr. Michael Eisenberg, a urologist at Stanford Medicine, emphasizes that nitric oxide is essential for vasodilation, which is the process that allows blood vessels to widen and helps initiate and maintain the erectile response. A study published in 2001 in the journal Expert Opinion Pharmacotherapy indicates that nitric oxide is the primary factor responsible for relaxing the smooth muscle of the penis, a critical element for achieving an erection.

Conversely, vitamin D deficiency has been associated with a higher risk of erectile dysfunction, as noted by Dr. Brahmbhatt. This deficiency is linked to conditions such as hypertension, coronary artery disease, and peripheral vascular disease, all of which can impede blood flow and potentially contribute to ED. While foods like salmon and eggs, along with exposure to sunlight, can supply some vitamin D, many people in the U.S.—especially those in northern regions—still struggle to maintain adequate levels of this vitamin.

When it comes to vitamin D supplementation, recommended dosages vary. The National Institutes of Health suggests 600 IU, while the Endocrine Society recommends up to 2,000 IU daily. It’s wise to consult a healthcare provider to determine the appropriate dosage based on individual vitamin D levels.

Additionally, folic acid, also known as B9, has shown potential in enhancing sexual performance by lowering levels of the amino acid homocysteine, which tends to be elevated in men with ED. However, it is crucial to recognize that lifestyle modifications—such as adhering to a healthy diet, engaging in regular physical activity, maintaining good sleep habits, and managing stress—are fundamental to improving overall health and sexual well-being.

While supplements may offer benefits, they lack the regulatory oversight of pharmaceuticals and could have side effects. Choosing supplements that have undergone third-party verification and consulting with a healthcare provider before starting any new regimen—especially if you have underlying health conditions—is essential. Ultimately, focusing on a balanced lifestyle rather than relying solely on supplements is vital for enhancing sexual performance and overall health.