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.”

 

 

 

Fertility supplements for men: What they are, how they work, and why to take them

Fertility supplements for men: What they are, how they work, and why to take them

“Randomized, placebo controlled clinical trials basically don’t exist in this area.”

This article is a repost which originally appeared on INVERSE

Edited for content

As sperm counts around the world plummet for as of yet unknown reasons and research indicates that male fertility issues account for 40-50% of infertility cases, many men who are struggling to conceive may wonder if they can do something to improve their chances. And, of course, the world of supplements stands at the ready, offering blends specifically advertised to boost male fertility. But do these products work?

Are there any supplements that you can take to boost your fertility?

There are some widely available nutrients have been investigated scientifically for their potential to boost male fertility, including one more associated with female sexual health than male fertility.

These include:

  • Fish oil/Omega-3s
  • Folic acid — much more associated with women, especially in relation to fertility
  • Zinc
  • Antioxidants

These nutrients can come from your diet, but it is also possible to supplement your intake, too.

Do male fertility supplements work?

Inverse spoke with Charles Muller, the director of the Male Fertility Lab at the University of Washington. He has been studying sperm and fertilization for decades. When asked about male fertility supplements, he did have a story to tell.

He had two patients, one from India and one from China, who came to the Fertility Lab for assessment after struggling to conceive. Both had a condition called cryptozoospermia, wherein their semen had incredibly low sperm counts. This condition makes the possibility of fertilization very low.

Both men were treated with medicinal formulas in their home countries for several months, and upon returning to the lab, their sperm counts were high.

“Now, the question is, is that just sort of a random event? Or did these herbal supplements really help them?” Muller wonders.

He says that while there are studies of the types of male fertility supplements commonly touted in the United States, “randomized, placebo controlled clinical trials basically don’t exist in this area.” These kinds of trials are the ‘gold standard’ for sussing out whether any medication or intervention is truly effective.

He also says male fertility studies are complicated by the fact semen samples are extremely variable across populations, and even when taken from the same individual.

To really establish whether a supplement is capable of positively changing semen quality on the population level, a researcher would have to establish a “normal range” for each evaluated semen parameter for each individual in the study.

“There’s a blood-testes barrier”

Even if, theoretically, you have a condition that could benefit from supplementation, the compounds in the supplements may not be able to get where they need to go, Muller says.

“It’s possible those things don’t have any effect whatsoever, because they’re just getting thrown out by the digestive system, or second, it’s possible they’re never making their way into the testes,” Muller says.

“Bioavailability in the testes is very limited, because very little can get into the testes. There’s a blood-testes barrier.”

These issues notwithstanding, Muller says: “I don’t knock people doing initial trials. I do them too, because you might find out if it is worth looking into further.”

What are the best male fertility supplements, according to science?

Should you take male fertility supplements?

The results from the existing studies are mixed. Here is a synopsis of some of the research:

· Fish oil for men:

A recent study of young, Danish military recruits found that Omega-3 supplementation improved sperm health. Inverse previously reported that 98 of 1,679 men evaluated in the study took fish oil as a supplement and they had higher sperm count, semen volume, and testicle size than those who did not.

Muller says that, while this study is promising, it was “uncontrolled in terms of amount of omega-3 and patient selection” — two major limitations to taking the results at face value. The study authors highlight this issues, too, saying “these findings need confirmation in well-designed randomized clinical trials among unselected men.”

Ultimately, the jury is still out on fish oil supplements for men’s fertility, but these preliminary results are promising.

· Folic acid for male fertility:

Folic acid is often billed as an essential supplement for female fertility and sexual health, but what about male fertility?

A meta-analysis of seven studies found sperm concentrations were higher in men who took folate supplements than those who ingested a placebo. How well sperm swam and whether they were the optimal shape and size were not shown to be correlated with folate supplementation.

The study authors concluded: “these results should be interpreted with caution due to the important heterogeneity of the studies included in this meta-analysis. Further trials are still needed to confirm the current findings.”

Inverse also recently covered a large male fertility study which followed 2,300 male partners from couples planning to undergo infertility treatment. The men were divided in half and one group of 1,150 took 30 milligrams of elemental zinc and 5 milligrams of folic acid daily, while the other group took a placebo. After 6 months, both groups had similar birth rates. The researchers concluded, “these findings do not support the use of folic acid and zinc supplementation by male partners for the treatment of infertility.”

· Zinc for men:

Both studies above involve zinc supplementation along with folic acid. Zinc is one of the most popular ingredients in dietary supplements for male fertility, according to a 2020 paper in the journal Nutrients. Overall, it appears to be in some 70 percent of the tested supplements.

Some scientists argue zinc is an essential nutrient for safeguarding male fertility and reproductive health. But as the 2020 paper above argues, the standards for testing how well any one supplement are lacking. And for zinc, the lack of standards can be worrying.

As the authors write in the Nutrients review: “We were surprised to point out that all RCTs and meta-analyses on zinc for male infertility relied on doses always exceeding the UL.”

In other words, many of the tests for zinc supplementation they looked at had doses of zinc which were above the upper recommended intake. Too much zinc can have adverse side affects, they write, sounding a note of caution over this supplement’s supposed benefits.

· Antioxidants:

Antioxidants benefit the body by neutralizing free radicals — metabolic waste products which can wreak havoc on cellular health if not properly disposed of. Free radicals can kill sperm and they can also result in the fragmentation of sperm DNA, which could potentially lead to the loss of a pregnancy or even childhood cancer, according to Muller.

Because of this, antioxidant supplementation has and is being investigated as a way to boost sperm health. One 2016 meta-analysis of four clinical trials found a combination of antioxidant supplements including vitamin C, vitamin E, and CoQ10, “can effectively improve semen parameters in infertile men.”

A clinical study in which participants took a daily antioxidant formulation comprised of vitamin C, vitamin E, selenium, l-carnitine, zinc, folic acid, and lycopene for three to six months found otherwise, however. This study found no benefits for sperm DNA integrity or other semen parameters.

Additionally, some researchers express concern excess antioxidant use could damage fertility through a different process than the damage caused by free radicals. Because of this potential, the researchers write, “we feel that there is a need for more elaborate research to establish the clear benefits and risks involved in antioxidant therapy for male infertility.”

How do you know you need male fertility supplements?

The science is still out on whether these supplements work.

But according to the Mayo Clinic, infertility is a common problem, affecting one in seven couples. They define infertility as the inability to conceive after a year or more of frequent, unprotected sex.

According to the Mayo Clinic, the following factors are crucial for fertilization to be successful:

  • Your sperm must be healthy
  • There needs to be enough of them: Low sperm count decreases the probability of fertilization
  • They need to be effectively transported out of your body: There are a series of delicate tubes and organs involved in the creation, maintenance, and transport of sperm and semen
  • They must be able to move: Sperm motility is a major issue. If they are not moving correctly, they may not be able to travel to the egg cell

These attributes of successful fertilization can be disrupted by factors such as:

  • Infection
  • Retrograde ejaculation (semen enters the bladder during orgasm instead of exiting the body)
  • Auto-immunity conditions
  • Previous surgeries
  • Undescended testicles
  • Hormone imbalances
  • Cancer
  • Chromosomal abnormalities (such as possessing an extra X chromosome)
  • Medications including: SSRI’s, channel blockers, and certain antibiotics
  • Physiological abnormalities in the reproductive tract that prevent the transport of semen or sperm
  • Celiac disease
  • Varicocele (swelling of veins in the testicle)
  • Cystic fibrosis or possessing one of the of the genes that causes cystic fibrosis

While many of these issues can be medically addressed, there are causes of male infertility, such as missing parts of the reproductive tract, that are hard to imagine being effectively treated with supplements.

Can you get the nutrients in male fertility supplements from your diet?

Diet can impact male fertility

Whether or not they work as supplements, omega-3s, folic acid, zinc, and many antioxidants can come from dietary sources.

Additionally, a recent study found correlations between diet and sperm count, and established a kind of diet hierarchy.

Listed from highest to lowest correlated sperm counts, the investigated diets were:

· “Prudent” diet: The researchers described this as a “generally healthy” diet, consisting of fruits, vegetables, fish, and chicken. This bears a lot of similarity to the Mediterranean diet, the benefits of which Inverse has reported on before.

· Vegetarian-like diet: Limited meat and plenty of vegetables, eggs, and dairy.

· Open-sandwich diet: Traditional Danish diet including cold cuts, whole grains, and dairy.

· Western diet: Lots of red meat, fried food, and sugary drinks, and deserts.

Feiby Nassan, a co-author on the study and researcher at the Harvard T.H. Chan School of Public Health, previously told Inverse that “because following a generally-healthy diet pattern is a modifiable behavior, our results suggest the possibility of using dietary intervention as a possible approach to improve sperm quality of men in reproductive age.”

Muller agrees diet is an important factor in sperm health and questions about diet are included on the UW Male Fertility Lab intake form. Specifically, Muller’s team looks out for diets low in omega-3s or high in nitrates.

Ultimately, following a Mediterranean diet may be the best recipe for male fertility health, these data suggest. For more information on the diet’s scientific backing, take a look at these four mental and physical health benefits.

How long do male fertility supplements take to work?

This is a difficult question to answer given the dearth of reliable studies showing they work at all.

However, the Cleveland Clinic website quotes Cleveland Clinic urologist and male fertility specialist, Neel Parekh, as saying that, for men with male oxidative stress infertility (MOSI), which is a condition where there are more free radicals than antioxidants in the semen, “taking supplemental antioxidants for three months or longer can improve sperm parameters. If a patient doesn’t have MOSI, however, taking antioxidants may do more harm than good.”

He also clarifies that this is only the case for men who don’t have other contributing infertility issues.

Muller says it takes about three months for a stem cell to develop into a sperm cell, and so a supplement study should be at least that long.

Some of the studies have found positive effects of supplementation featured trial periods ranging from 8 to 26 weeks.

Testosterone can haunt your sperm

Can male fertility supplements hurt your fertility?

Counterintuitively, testosterone supplementation can reduce sperm count.

According to Muller, while testosterone is necessary for the production of sperm, increasing blood testosterone levels through supplementation (or steroid use) can drive sperm production down because of a negative feedback loop involving the hypothalamus in the brain.

When the hypothalamus detects increased testosterone levels in the blood, it down regulates the production of other important hormones called LH and FSH. When the testes start getting less LH, they reduce their own testosterone production. This is significant because healthy testosterone levels in the testes should be ten times what they are in the blood stream.

“If the testes itself is not making testosterone, it’s going to have the same level as in the blood, which is a 10th of what it needs to stimulate sperm production,” Muller says.

Other lifestyle factors known to potentially reduce fertility are:

· Frequent hot tub/sauna use

· Marijuana use

· Diet low in omega-3s

· Exposure to industrial or environmental toxins at work or in the home including: plasticizers, xylene, toluene

The Inverse analysis — While there is reason to believe that certain kinds of supplementation or traditional herbal formulas could be helpful, that certainly doesn’t mean that anything advertised as boosting male fertility is efficacious or safe.

Fertility can be impacted by myriad factors such as overall health, habits, and environmental stressors which may need to be resolved. If you’re having trouble conceiving, a first step is to get to a specialist and get some analysis done before you start popping pills.

Men Should Eat These 11 Foods Every Day

Men Should Eat These 11 Foods Every Day

BY Rhett Butler

This article is a repost which originally appeared on THE SOURCE

Edited for content

Superfoods! More than a trendy buzzword, you need to incorporate these healthy superfoods in your diet every day.

Men especially should curate their refrigerator and try to stick to a healthy diet. However, walking through the grocery store can be confusing and many do not know where to start.

The Source has lined up some healthy food picks for daily consumption. They are based on the very common health issues males face.

May we present these 11 top choices for superfoods men should eat every day of the week.

SPINACH

Spinach is a super source of folate, a known blood flow-booster. Folic acid plays a critical role in male sexual function and a deficiency in folic acid has been linked to erectile dysfunction.

Cooked spinach contains 66 percent of your daily folic acid requirement per cup, making it one of the most folate-rich foods around. Additionally, spinach contains a fair amount of magnesium, which also helps improve and stimulate blood flow and has been shown as a trusted Source to boost testosterone levels.

Spinach is also good for penile health. It is a good source of folic acid which may help prevent erectile dysfunction. It also contains magnesium which has been shown to boost testosterone.

ALMONDS

Almonds contain zinc, selenium, and vitamin E, which are vitamins and minerals that seem to be important for sexual health and reproduction. Selenium can help with infertility issues and, with vitamin E, may help heart health. Zinc is a mineral that helps produce men’s sex hormones and can boost libido.

Compared to all other nuts, almonds are the most packed with nutrients and beneficial components. Now all you need to do is to at about 8-10 almonds a day. You can either eat soaked almonds or crush it and add to your morning salad or garnish your dishes, it is beneficial in any way you use it.

YOGURT

Improved digestion. Yogurt contains probiotic bacteria, which are primarily known for their ability to promote digestive health.

According to the Harvard School of Public Health, several of the strains of probiotic bacteria found in yogurt may help prevent or treat digestive difficulties including indigestion, diarrhea, irritable bowel syndrome and Crohn’s disease. Yogurt’s probiotics can also promote regular bowel movements, better immune system functioning and improved vitamin, mineral and nutrient absorption.

According to LiveStrong, if the results of studies conducted on male mice are any indication, yogurt may also have sexual benefits for men. Science suggests that certain dairy products, including yogurt, can help obese men lose weight. Finally, yogurt, and especially Greek yogurt, is a rich source of high-quality, muscle-building protein.

TOMATOES

Tomatoes have been linked to lowering men’s risk of stroke, helping fight prostate cancer, and preserving brain power with age. Heating tomatoes significantly increases their levels of lycopene, the chemical that can up antioxidant levels.

Lycopene – a nutrient found in tomatoes – may boost sperm quality, a study has suggested. Healthy men who took the equivalent of two tablespoons of (concentrated) tomato puree a day as a supplement were found to have better quality sperm. Male infertility affects up to half of couples who cannot conceive.

POTATOES

Potatoes are an excellent source of potassium, a nutrient most people don’t consume enough of, which can help regulate your blood pressure. They’re a good source of vitamin C and vitamin B6, which aids your nervous and immune systems.

The potato’s fiber, potassium, vitamin C, and vitamin B6 content, coupled with its lack of cholesterol, all support heart health. Potatoes contain significant amounts of fiber. Fiber helps lower the total amount of cholesterol in the blood, thereby decreasing the risk of heart disease.

SARDINES

Sardines contain 20 grams of protein per three-ounce serving, and are one of the best sources of calcium and vitamin D, both of which are essential for bone and muscle health. They’re high in omega-3 fatty acids, which help fight inflammation and lower LDL (bad) cholesterol. They might have workout benefits to boot.

Sardines contain 20 grams of protein per three-ounce serving, and are one of the best sources of calcium and vitamin D, both of which are essential for bone and muscle health.

They’re high in omega-3 fatty acids, which help fight inflammation and lower LDL (bad) cholesterol. They might have workout benefits to boot. Researchers from Saint Louis University found that athletes who took an omega-3 supplement before and after arm curls felt less sore than those who’d had a placebo.

BLUEBERRIES

All berries are good for your health. They’re loaded with antioxidants, which help your arteries relax and may have anti-aging effects as well. But for men especially, blueberries are king. Blueberries have lots of vitamin K, which helps your blood clot, and plenty of vitamin C like most berries.

A daily bowl could protect against obesity, heart disease and diabetes. A bowl of wild blueberries a day could protect against a range of health problems including obesity, heart disease and diabetes. Berries are rich in polyphenols – antioxidants that protect cells in the heart and help lower blood pressure.

AVOCADOS

Avocado is rich in folic acid for increased energy production, along with healthy fats to improve mood and sense of well-being. The more avocado you consume, the more blood flow your body experiences ― which is useful when it comes to sexual performance and in turn will also help lower the risk of heart disease.

Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta-carotene, and omega-3 fatty acids. Although most of the calories in an avocado come from fat, don’t shy away!

WHOLE GRAINS

Foods such as wheat, rice, oats, cornmeal, barley, quinoa or products made from these foods are considered grains. Grains are high in carbohydrates which provide energy to your brain and muscles. Not all grains are created equally in terms of nutritional benefits. The health benefits of a grain depend on the form of the grain you actually eat. There are two types of grains: whole grains and refined grains.

When you eat a whole grain, your body is getting nutrients found in all parts of the grain, as well as fiber. Whole grain foods include oatmeal, brown rice, quinoa, and whole wheat bread or pasta. Refined grains have been processed and are missing some nutrients. Refined grain foods include white bread, white rice, and many kinds of pasta. When you eat grains, try having whole grains as much as possible.

A GLASS OF RED WINE

A study from 2019 reports that males who drank alcohol had a slightly lower risk of lethal prostate cancer, and that red wine had links with a lower risk of progression to lethal disease. The authors say that these results mean moderate alcohol consumption is safe for people with prostate cancer.

The health benefits from wine are the same for men and women, but men can drink more given their generally larger body mass — one or two 4-ounce glasses of wine per day — while women should consume only one glass.

WATERMELON

Watermelon may be a natural Viagra, says a researcher. That’s because the popular summer fruit is richer than experts believed in an amino acid called citrulline, which relaxes and dilates blood vessels much like Viagra and other drugs meant to treat erectile dysfunction (ED).

Watermelon is a natural source of citrulline. Citrulline is an amino acid that may support better erections. Viagra works by increasing blood flow to the penis, allowing a man to more easily get an erection when he is aroused. Citrulline may do the same thing, although it works in a different way to Viagra.

Stay healthy this summer and everyday!

8 Penis-Friendly Foods to Boost T-Levels, Sperm Count, and More

The best way to boost penis health? Food.

Medically reviewed by Katherine Marengo, LDN, RD — Written by Tiffany LaForge — Updated on October 23, 2018

This article is a repost which originally appeared on HealthLine

Edited for content

We often eat with our hearts and stomachs in mind, but how often do we consider how foods affect extremely specific body parts?

First things first though: no matter what we eat, the benefits are holistic — it goes where our bodies need it.

But, let’s say, if you know, that apples and carrots are good for your prostate and penis health, wouldn’t you be inclined to eat these foods more often?

That’s the goal of our below-the-belt food list.

Instead of eating as if your penis needs special attention, fill your day with foods that optimize your whole body, and in turn, help your blood bring the nutrients, vitamins, and minerals your penis needs to function. (Erectile dysfunction in younger men is rising and about 1 in 9 men will develop prostate cancer in their lifetime.)

On the plus side, enhancing your diet just might help with other concerns, such as heart disease, hormonal imbalances, fat burn, and more.

From prostate cancer, low T-levels, ED, and possibly infertility, these foods are here to help.

1. Spinach to boost testosterone levels

Spinach worked for Popeye, and it’ll help you, too.

Spinach is a super source of folate, a known blood flow-booster. Folic acid plays a critical role in male sexual function and a deficiency in folic acid has been linked to erectile dysfunction.

Cooked spinach contains 66 percent of your daily folic acid requirement per cup, making it one of the most folate-rich foods around. Additionally, spinach contains a fair amount of magnesium, which also helps improve and stimulate blood flow and has been shown to boost testosterone levels.

Spinach for penile health

  • A good source of folic acid which may help prevent erectile dysfunction.
  • Contains magnesium which has been shown to boost testosterone.
  • Pro-tip: Try our favorite spinach recipes for your next date night.

2. A daily cup of coffee for better sex

Your morning cup of java can be a below-the-belt pick-me-up, too!

Studies have found that drinking two to three cups of coffee a day may prevent erectile dysfunction. This is thanks to coffee’s most beloved ingredient: caffeine.

Caffeine is shown to improve blood flow by relaxing penile arteries and muscles, leading to stronger erections. Cheers!

Caffeine for penile health

  • Caffeine has been shown to prevent erectile dysfunction.
  • Improves blood flow by relaxing penile arteries and muscles.
  • Pro-tip: Not a fan of coffee? You can get your daily caffeine fix from Yerba Mate or matcha instead.

3. Apple peels to prevent prostate cancer

Apples have some great all-around health benefits, but one of their lesser known advantages pertains to penis health.

Apple peels, in particular, contain the active compound ursolic acid. This compound has been shown in cell studies to stop the growth of prostate cancer cells by “starving” the cells. Still, you should always follow a medical professional’s treatment plan when faced with prostate cancer.

Eat more fruits and veggies Grapes, berries, and turmeric also have similar effects. Studies suggest that men who consume more fruits and vegetables in general have better odds at beating prostate cancer.

Apples for penile health

  • Contain an active compound that may starve prostate cancer cells.
  • Men who consume more fruits and vegetables have a better prostate cancer survival rate.
  • Pro-tip: The cancer-fighting compound is contained in the peel so be sure to eat your apples with the skin on. You can also make dried apple chips or apple peel tea.

4. Supercharge your libido with avocados

The Aztecs were on to something when they named the avocado tree the “testicle tree.”

An excellent source of healthy fats, potassium, and vitamins, avocados are great for getting you in the mood.

This toast-topper favorite has vitamin E and zinc, both of which have positive effects on male sex drive and fertility. Zinc has been suggested to increase levels of free testosterone in the body, while vitamin E may improve sperm quality.

Avocados for penile health

  • Contain zinc which increases testosterone levels.
  • Are a good source of vitamin E which improves sperm quality.
  • Pro-tip: Out of ideas beyond guacamole and toast? Find inspiration with our 23 delicious ways to eat an avocado.

5. Chili peppers to spice up the bedroom

Can you handle the heat? Studies have found that men who consume spicy foods have higher-than-average testosterone levels.

While this doesn’t mean spicy food gives you testosterone, the chemical capsaicin has been shown to have bedroom advantages.

Found in hot sauce and chili peppers, capsaicin triggers the release of endorphins — the “feel good” hormone — and can rev up the libido.

Chili peppers for penile health

  • Men who eat spicy foods have higher-than-average T-levels.
  • Capsaicin found in chili peppers triggers the release of endorphins.
  • Pro-tip: There’s more health benefits to spicy foods than a healthy libido. Read about our top five here.

6. Carrots keep your sperm healthy

Looking to improve your sperm count? Science says to eat more carrots.

This fertility superfood may improve both sperm count and motility (the movement and swimming of sperm).

Research suggests this is due to the chemical carotenoids found in carrots, which is also responsible for giving the vegetable its orange color.

Carrots for penile health

  • Research finds that carrots can improve male fertility.
  • Carotenoids found in carrots may improve sperm quality and motility.
  • Pro-tip: Another vegetable high in carotenoids is sweet potatoes, which makes our list of the 14 healthiest vegetables on earth alongside carrots.

7. Oats for a bigger O

Oatmeal might not come to mind when you think of the world’s sexiest foods — but maybe it should!

Oats can be beneficial for reaching orgasm and Avena Sativa (wild oats) is considered an aphrodisiac. The amino acid L-arginine found in oats has also been shown to treat erectile dysfunction.

Like Viagra, L-arginine helps penile blood vessels relax, which is essential to maintaining an erection and reaching orgasm.

Oats for penile health

  • Wild oats are a known aphrodisiac.
  • Amino acids found in oats relax blood vessels and can help with erectile dysfunction.
  • Pro-tip: New to oats? Try our quick and easy 10-minute overnight oats, made three ways.

8. Tomatoes are a penile health trifecta

Want all the benefits in one punch? Start with tomatoes.

Tomatoes include several of the benefits listed above and can be eaten in a variety of ways.

Research shows lycopene-rich foods, like tomatoes, may help prevent prostate cancer.

Tomatoes might also be beneficial to male fertility and sperm quality — as tomatoes seem to significantly improve sperm concentration, motility, and morphology.

Tomatoes for penile health

  • Help prevent prostate cancer.
  • Are beneficial to male fertility and improve sperm concentration, motility, and morphology.
  • Pro-tip: Too busy to make your own marinara? You don’t just have to cook with tomatoes. Try drinking tomato juice for a quick and healthy way to get your daily lycopene.

Looking for more ways to ensure below-the-belt health? Check out our best tips to prevent prostate cancer and non-penile advice on improving your sex life.

After all, your health is more than one body part.