5 Supplements For Better Sex – Erectile Dysfunction Supplements

5 Supplements That Can Boost Your Erection and Sex Life

Skip the shady “Boner Blaster 5000” and consider these instead.

by Elizabeth Millard, Zachary Zane and Ashley Martens   Published: Jun 30, 2023

This article is a repost which originally appeared on Men’sHealth

Edited for content. The opinions expressed in this article may not reflect the opinions of this site’s editors, staff or members.

Key Points

‧ Erection supplements are a multi-billion dollar a year endeavor.

‧ The supplement list below can go a long way towards helping your male enhancement goals.

‧ Certain supplements- like L-Arginine can be an alternative to erector drugs like Cialis.

It doesn’t matter what you call it—getting a boner, a hard-on, or wood—internet searches for stronger erections won’t stop. That’s especially true for people who are living with erectile dysfunction. It’s no surprise that the market for erectile dysfunction treatments is expected to reach 4.7 billion dollars in revenue by 2026.

There’s a big market for erection-boosting medications including Cialis and Viagra, especially given how easily you can access them via a prescription from your doctor and via telehealth companies like Hims and Roman that have them delivered to your door. But what about other options, like those over-the-counter supplements for a better sex life you see advertised on television or through random Instagram ads? Are those safe supplements for better sex and stronger erections?

Of the many supplements out there that claim to boost your erection and give you a better hard-on, many are dubious. There are significant dangers when it comes to “herbal Viagra,” explains Jamin Brahmbhatt, MD, a urologist and sexual wellness expert at Orlando Health. This term is used to describe the natural supplements advertised to boost your erection.

If you go to a convenience store and see something behind the counter with a name like “Boner Blaster 5,000,” it’s a surefire way to know a supplement is not legit. “Even if you buy them at a big retailer, and they seem to be made of ‘natural’ ingredients, be cautious,” he says. “No one is regulating this stuff.” That’s concerning. It’s not clear what you could be putting in your body and there’s always the chance it could harm your overall health—including your sexual health.

Is it all bad, though? Are any of these over-the-counter erection supplements safe and effective for your sex life? Surprisingly, yes, there are a few. Here is what to know about a few expert-approved sex supplements that are good for your health and your erectile health.

Omega-3s

Omega-3 fatty acids are a maybe when it comes to protecting your heart and your erections. The research goes back and forth about whether fish oil supplements are really helpful for the heart. If the scales tip toward them being helpful to your heart, then your erections may benefit as well, explains Brahmbhatt. That’s because heart-healthy changes are geared toward improving blood flow and increasing the size of blood vessels, he says.

Your penis has the smallest blood vessels in your body, meaning they’re easier to get clogged up. And impeded blood flow is bad for erections, so anything that improves blood flow is good.

At first, it might not make sense that many blood pressure medications list erectile dysfunction as a side effect, he adds. That’s because they modulate the way that blood vessels open and close, which can reduce flow overall, especially down south.

By contrast, omega-3 fatty acids can have the opposite effect because they lower inflammation that might be affecting blood vessels, while also reducing blood clotting. That can help boost your blood flow. While you can get your omegas from supplements, getting them from foods such as fatty fish is your best bet.

L-Arginine

L-arginine is an essential amino acid that can be good for both heart health and erectile issues, Brahmbhatt says.

In fact, a study in the journal Andrology found that patients with severe or complete erectile dysfunction had L-arginine levels that were significantly lower than that of men with milder forms of ED. L-arginine might help trigger the production of nitric oxide, a compound important in getting and maintaining erections.

In addition, “L-Arginine is a peripheral vasodilator via a pathway similar to PDE5 inhibitors [those include Cialis and Viagra]. Vasodilation is associated with increased blood flow and thus possibly better erections,” says Peter Tsambarli, MD, assistant professor of urology at RUSH University Medical Center in Chicago.

L-arginine is found in most protein-rich foods such as red meat, poultry, beans, and dairy products, according to according to the Mayo Clinic, which has marked it as generally safe but cautions people who take blood pressure meds to talk to a doctor first.

This is good advice for any supplements if you’re on blood pressure medications, Brahmbhatt says. That’s because a product like L-arginine can reduce your blood pressure—which is great if it’s a bit too high, but not if you’re already bringing it down with meds. In that case, you may see a sudden and dramatic drop in pressure that could cause you to faint, or in extreme cases, have a stroke.

If you’re not on those meds and want to try the amino acid, Brahmbhatt suggests starting at a dose of about six grams a day to see how you tolerate it. In some people, the supplement can cause side effects including nausea, abdominal pain, diarrhea, and bloating.

L-Citrulline

In addition to L-Arginine, L-Citrulline may help with stronger erections. This is because L-Citrulline is converted in the body to L-Arginine, explains Tsambarli. L-Citrulline can also aid in the production of nitric oxide. “Nitric oxide is involved in vasodilation (widening and opening up of blood vessels) which can begin and maintain the erectile response,” says Michael Eisenberg, MD, professor of urology at Stanford Health.

A 2001 study published in Expert Opinion Pharmacotherapy states that “NO is the principal agent responsible for relaxation of penile smooth muscle.” (FYI, penile erection is a vascular phenomenon that directly results from smooth muscle relaxation along with arterial dilation and venous restriction.)

Vitamin D

Some studies suggest that men with vitamin D deficiencies are more likely to have erectile dysfunction, says Brahmbhatt. That may be because low levels of the vitamin are associated with diseases like hypertension, coronary artery disease, and peripheral vascular disease. Basically, blood flow issues that affect your system can also raise your risk of ED.

Although you can get some vitamin D from foods including salmon and eggs, along with sunshine, most people in the U.S. are lacking the vitamin, especially if you live in the northern part of the country, says Brianna Elliott, R.D., a coach at nutrition counseling service EvolutionEat.

She adds that the longer you maintain low levels, the more effects you might see, including potential ED. But how much you should take is a moving target. The National Institutes of Health recommends 600 IU, while the Endocrine Society suggests much higher levels of up to 2,000 IU daily.

“This would be a good topic for your next doctor visit,” Elliott says, noting that it’s easy to test for vitamin D levels, and from there, you can get a recommendation about dosage amounts based on that information.

Folic Acid (B9)

Another supplement that is good for overall health and wellness, including erectile health, is folic acid or B9. Some research has linked improvement in sexual performance with folic acid supplementation, which lowered levels of the amino acid homocysteine, explains Tsambarli. “Homocysteine levels were previously found to be higher in men with ED than their counterparts who were not suffering from ED.”

The bottom line on sexual supplements?

Despite the fact that there are some supplements that may help with erections to a certain extent, supplements are not held to the standards of pharmaceuticals. Always choose supplements with a third-party verification, like NSF or USP. “I always attempt to temper expectations when utilizing supplements for sexual performance,” says Tsambarli.

In general, here’s the best possible “supplement” you can take for your sex life: lifestyle changes. A healthy diet, regular exercise, good sleep habits, and lower stress levels all go a long way toward improving your health, as you’ve heard a million times.

“Overall health and sexual health are closely related,” explains Dr. Eisenberg. “Thus, anything that benefits heart health can also benefit sexual health. A good diet, exercise, and maintaining a good body weight can all help [as well].”

“Diet and exercise have consistently outperformed supplements and have a significant and reliable impact on sexual performance,” says Tsambarli.

“It’s definitely easier to stop at the gas station and get some shady supplement that makes promises about boosting your libido or increasing your girth,” Brahmbhatt says. “But play it safe, skip that junk, and do what’s proven to help your sex life: healthy lifestyle habits.”

 

 

 

Male Hormonal Cycles

5 Things You Need to Know About the Male Hormonal Cycle

Anouare Abdou
November 8, 2022

This article is a repost which originally appeared on AskMen.

Edited for content. The opinions expressed in this article may not reflect the opinions of this site’s editors, staff or members.

Early testing can help identify low testosterone.

‧ Unknown to many, men also have hormonal cycles.

‧ There is a correlation with optimal health and well being and optimal hormone levels.

‧ Testosterone is a stress resistance hormone.

When you hear the words “hormonal cycle,” the menstrual cycle might come to mind. You may be aware that women ovulate or have periods, for example. But men have cycles too — and it’s important to understand yours.

“Many men have little understanding of their hormonal cycle and are often dismissive of the impact it can have on both body and mind. Although most men know that hormones play a massive role in regulating sex drive and libido, the effects of the male hormonal cycles are often overlooked,” according to Dr Chia Tan, founder of Harley St M.D., a clinic that provides testosterone replacement therapy and a range of men’s health tests and treatments.

“Optimal testosterone and hormone levels help create the best version of ourselves. We feel youthful, energic, vibrant, and capable of making quick cognitive decisions. We recover quickly after exercising, keep belly fat at bay, and have a passionate libido as well as the ability to gain and maintain a strong erection,” says Ross Tomkins, co-founder of a men’s hormonal health clinic called Alphagenix.

From the impact of your lifestyle on your hormones to the effects of low testosterone, here are five things you need to know about the male hormonal cycle.

How Often Does the Male Hormone Cycle Reset?

While the average menstrual cycle lasts 28 days, the male hormonal cycle is actually built around the typical workday and resets within a 24-hour time span.

“Testosterone levels are elevated in the morning, reduce slightly in the afternoon, and are lowest late at night,” says Tan. “This basically means men tend to have more energy in the morning and afternoon, the natural time of the day when they would have been out hunting, which is when motivation, assertiveness and strength are needed the most.”

Can You Use Your Hormonal Cycle to Your Advantage?

You can therefore use that knowledge to your advantage. For example, Tomkins suggests working out or doing your most important work tasks first thing in the day to benefit from the surge of testosterone you experience in the morning. Your testosterone levels will start to decrease around lunchtime, so the period of time before that is prime time for being productive.

How Important is Testosterone?

You’ve gathered that testosterone plays a crucial role in your hormonal cycle. Its impact cannot be understated. Common signs of low testosterone levels include reduced sex drive and difficulty getting erections, fatigue, increased body fat, and mood swings, according to Tan.

Testosterone is not only responsible for your sex drive. It plays a big role in how you deal with stress and how efficient your metabolism is. “Testosterone is a stress hormone, it helps us resist stress. Low testosterone therefore often is linked with low mood, low motivation, and low vigor in life. Body fat distribution may change and one may find it harder to maintain lean muscle mass and easier to gain body fat due to a reduction in metabolism,” adds Tan.

Can Men Go Through Early Andropause?

You should also be aware of the fact that men experience the equivalent of menopause — andropause. And it can happen earlier than normal. For instance, Tomkins was diagnosed with low levels of testosterone in his early thirties, which led him to embark on a wellness journey.

Although men will always produce testosterone, they reach peak levels of the hormone in early adulthood. As they age, their testosterone levels decrease. “In some cases, these symptoms can be reported as early as in their late 30s or early 40s, but the majority of men may only start to notice it in their 50s or 60s,” says Tan.

How Does Lifestyle Affect Your Hormones?

Keep in mind that it’s not all luck and genetics. Your habits can have a huge impact on your hormonal cycle. “It’s really important to realize that this cycle is easily disrupted by poor lifestyle choices including poor diet, alcohol, smoking, no exercise and lack of quality sleep,” says Tomkins.

“If you recognize any symptoms I would start by looking at your diet, lifestyle and sleep. If these are all good, consider speaking to a specialist or at least taking a blood test to check biomarkers,” he recommends.

That being said, a blood test might not tell the full story, so trusting yourself and your awareness of your body is key. “Being within the normal range may not be sufficient for optimal well-being. The normal range determined by a laboratory takes no account of symptoms and is derived purely based on a statistical calculation of standard deviation and normal distribution curve,” says Tan.

What Can You Do to Address Low Testosterone?

If you do get diagnosed with low testosterone or embark on a journey to optimize your hormones, there are things you can do in conjunction with lifestyle changes.

Tomkins says that he now feels stronger and fitter than in his twenties after changing his diet and starting Testosterone replacement therapy (TRT). TRT is designed to bring back hormone levels to a healthy range by giving the body testosterone until symptoms start to reverse. “Restoring testosterone levels to an optimal level will significantly improve a man’s quality of life,” says Tan.

However, you’ll want to find experienced and knowledgeable doctors who will be able to diagnose you and create a personalized treatment plan. “Good TRT requires regular monitoring and tweaking, as all men are different,” adds Tan. “Everyone has a different height, body mass, and physical activity level, therefore treatment needs to be bespoke and individualized to make sure you get the best out of it.”

Is fish oil beneficial for men?

What to know about the benefits of fish oil for men

Medically reviewed by Grant Tinsley, PhD — Written by Zia Sherrell, MPH on March 7, 2021

This article is a repost which originally appeared on MEDICALNEWSTODAY

Edited for content

Fish oil is a common dietary supplement rich in omega-3 fatty acids. Research suggests they could be beneficial for health and protection from certain diseases. Additionally, there may also be specific benefits for men, as fish oil might help with erections and fertility.

People who eat lots of oily fish may get enough of these fatty acids from their diet. For those who do not, or only occasionally, eat fish, taking a fish oil supplement could ensure they get sufficient amounts.

This article explores the potential benefits of fish oil for men and the possible risks. It also suggests how people may increase their levels of omega-3.

Definition of fish oils

Fish oil comes from various species of oily fish, such as mackerel, tuna, and herring. Manufacturers can use many different methods to harvest fish oil, but most techniques typically involve a four-stage process that includes cooking, pressing, filtering, and centrifuging the resultant oil.

Fish oils contain omega-3 polyunsaturated fatty acids. These are essential fatty acids that the body cannot make itself. Two of the most well-known types of omega-3 are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Consuming fish oils and omega-3 may bring some health benefits and help with a number of health conditions.

List of possible benefits

Fish oil may have an impact on different areas of health and be a useful supplement for many people. The following is a list of some potential benefits of fish oil for men.

Sexual health and fertility

Although not widely reported, fish oil supplements may have benefits for sexual health and fertility.

A 2017 animal study examined the effects of omega-3 fatty acids and erectile dysfunction due to atherosclerosis. In this condition, the blood vessels narrow, which can affect erections. Rats in the treatment group fed omega-3 fatty acids demonstrated significantly improved erection quality.

It is essential to bear in mind that animal studies do not indicate the same results in humans. However, an earlier review also indicates that omega-3 could help men with erectile function.

In a 2020 study of 1,694 young male participants, those who reported using fish oil supplements had larger testes and higher semen volume and quality.

They also had a healthier-looking profile of follicle-stimulating hormone and luteinizing hormone. These are two key hormones that regulate sperm production.

Although the study cannot conclude that the fish oil is causing the improvement, it suggests that it may play a role.

Mental health

Research suggests that individuals with depression may have lower blood levels of omega-3 fatty acids. In a small study of 23 people published in Psychiatry Research, supplementation with omega-3s helped improve symptoms of depression within 3 weeks.

There are links between depression and memory problems. Supplementing with DHA alone or in combination with EPA may improve memory function in some groups of adults.

While studies suggest that omega-3 supplementation may help prevent cognitive decline, especially in older adults, a 2019 review notes that more research is still necessary.

Heart health

Heart disease accounts for 1 in 4 deaths in the United States each year. According to the Centers for Disease Control and Prevention (CDC), heart disease is the leading cause of death for men in the U.S.

Eating fish may have a protective effect on heart health by reducing some of the risk factors for heart disease.

Triglycerides are a type of fat found in the blood, and although the body needs them, if levels are too high, they can increase the risk of heart disease.

Fish oil may help lower elevated triglyceride levels and blood pressure. Eating fish may also help to significantly lower low-density lipoprotein or “bad” cholesterol.

While many sources promote the potential benefits of fish oil for cardiovascular health, clinical studies do not consistently support them. For example, an analysis published in JAMA Cardiology could not find a clear link between fish oil and lower heart disease risk.

Eye health

Some evidence suggests that an adequate intake of fish oil may help protect eye health. A 2017 review notes that fish oil may play a role in the treatment of inflammatory eye diseases such as age-related macular degeneration (AMD) and dry eye disease.

A 2019 study indicates that people who regularly consume fresh fruits, vegetables, and fish were less likely to develop AMD compared with those who did not.

The American Academy of Ophthalmology (AAO) recommend fish oils to reduce the symptoms of dry eye. However, some evidence suggests they have no effect. A 2018 study found no evidence to indicate that taking fish oil supplements was more helpful than taking a placebo for dry eye.

Optometrists may recommend taking omega-3 supplements or increasing dietary fish consumption to benefit eye health, even though some scientific evidence suggests fish oils are not suitable for this purpose.

Risks and considerations

Before deciding to supplement their diets with fish oils, people should also consider the possible risks.

While some research indicates that eating a diet rich in omega-3 may help prevent prostate cancer, other research suggests otherwise. A 2013 study notes that a high fish oil intake may actually increase the risk of high-grade prostate cancer.

The National Institutes of Health (NIH) note that the link between omega-3 and different types of cancer, such as prostate, currently remains unclear.

Some people may experience mild side effects if they supplement with fish oil. These may include unpleasant taste, bad breath, diarrhea, flatulence, nausea, and other digestive symptoms.

How to increase your omega-3 level

The three primary omega-3 fatty acids are EPA, DHA, and alpha-linolenic acid (ALA). While the first two are present in fish oil, ALA comes from plant oils such as flaxseed, soybean, and canola oils.

ALA is an essential fatty acid, meaning that the body cannot make it, and it must come from a dietary source. Although the body can convert small amounts of ALA into EPA and then to DHA, the most practical way to increase these omega-3 fatty acids is from food or a nutritional supplement.

ALA is the only omega-3 that is essential, so it is the only one with a recommended adequate intake. Research suggests that males should aim for roughly 1.6 grams.

Both EPA and DHA do not have official recommended daily dosages as they are not essential nutrients. However, the British Dietetic Association suggest a daily dose of about 450 mg EPA and DHA for adults.

It can be difficult to judge the intake from nutritional supplements, as the amounts of fish oil may vary. For example, 1,000 mg of fish oil from one brand of supplement may contain less or more EPA and DHA than the same amount of oil from another brand.

People can get enough omega-3 by including the following foods in their diet:

  • fish and seafood, especially sardines, tuna, mackerel, salmon, and herring
  • nuts and seeds such as chia seeds and walnuts
  • plant oils such as flaxseed, soybean, and canola oil
  • fortified foods such as some types of eggs, yogurt, and soy beverages

Alternatively, people may benefit from a fish or vegetarian algae oil supplement to boost levels. Some evidence suggests that taking a fish oil supplement with a meal that contains fat may help to increase absorption.

Summary

Fish oil is rich in omega-3, which is an essential nutrient. Eating a diet containing oily fish, or taking a fish oil supplement, can ensure someone has an adequate amount.

Consuming more fish oil and omega-3 may offer some health benefits for men. This may include increasing fertility and improving heart health. However, men should weigh up the benefits with a potential increased risk of prostate cancer.

Anyone who is considering taking supplements should first check with a healthcare provider to ensure that it is safe.

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