SUPPLEMENTS ARE EVERYWHERE these days, and many claim to enhance your libido and help you achieve stronger, longer-lasting erections. If you’re facing erectile dysfunction, it’s understandable that you might consider trying them.
But do these supplements actually work? And, more importantly, are they safe?
According to Nathan Starke, M.D., a urologist and head of the Men’s Health Clinic at Houston Methodist, his patients frequently inquire about supplements. While most supplements are generally safe, he advises exercising caution when considering them.
“My go-to advice for men asking about these supplements is: ‘Try it, and if you believe it helps, it’s likely benefiting your mental state,’” Dr. Starke explains, emphasizing that these supplements won’t tackle the underlying causes of erectile dysfunction.
However, some of these products can be quite questionable. There are serious risks associated with what are often dubbed “herbal Viagra,” remarks Jamin Brahmbhatt, M.D., a urologist at Orlando Health. This term refers to natural supplements marketed as aids for enhancing your erection.
If you spot a product with a flashy name like “Boner Blaster 5,000” at a convenience store, it’s a clear sign that the supplement lacks legitimacy. “Even if you find these at reputable retailers and they flaunt ‘natural’ ingredients, proceed with caution,” Dr. Brahmbhatt advises. “This market is not regulated.”
This is alarming. The contents of these supplements can be unpredictable, posing risks to your overall health—including sexual health. Here’s what you need to know about supplements that claim to enhance your sexual experience.
The Best Supplements for Sexual Health
SOME SUPPLEMENTS MAY contribute positively to your overall health, which could subsequently enhance your sexual well-being. However, others might have minimal impact. Here’s what the experts suggest.
Omega-3 Fatty Acids
OMEGA-3 FATTY ACIDS are a mixed bag when it comes to supporting heart health and improving erections. Research findings are inconsistent regarding the benefits of fish oil supplements for heart health. If they are indeed beneficial for the heart, then your erections might indirectly benefit as well, explains Dr. Brahmbhatt. This is because heart-healthy improvements focus on enhancing blood flow and enlarging blood vessels.
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The penis has some of the smallest blood vessels in the body, making them prone to blockages. Reduced blood flow negatively impacts erections, so anything that promotes blood circulation is beneficial.
This explains why many blood pressure medications list erectile dysfunction as a side effect. They affect how blood vessels function, which can lead to decreased flow, particularly to the penis.
In contrast, omega-3 fatty acids may help improve blood flow by reducing inflammation that affects blood vessels and lowering the risk of clotting. While supplements are available, the best way to obtain omega-3s is through a diet that includes fatty fish.
L-Arginine
L-ARGININE is an essential amino acid that may support both heart health and erectile function, according to Dr. Brahmbhatt.
A study published in the journal Andrology revealed that men with severe erectile dysfunction had significantly lower levels of L-arginine compared to those with milder forms of ED. L-arginine is converted in the body to nitric oxide, a compound that relaxes smooth muscle and facilitates increased blood flow to the penis, which is critical for achieving erections. (Medications like Cialis and Viagra work by inhibiting the breakdown of nitric oxide, resulting in higher levels available for erections.)
L-arginine is found in many protein-rich foods such as red meat, poultry, beans, and dairy products, according to the Mayo Clinic. While it is generally considered safe, individuals on blood pressure medications should consult their doctor before using it.
This precaution is wise for any supplement if you’re taking blood pressure meds, Dr. Brahmbhatt emphasizes. Since L-arginine can lower blood pressure, it may be problematic if you’re already on medication that does the same. This could lead to a sudden drop in blood pressure, which might cause fainting or, in severe cases, a stroke.
If you’re not on such medications and wish to try L-arginine, Dr. Brahmbhatt recommends starting with a daily dose of around six grams to gauge your tolerance. Some individuals may experience side effects, including nausea, abdominal discomfort, diarrhea, and bloating.
L-Citrulline
L-CITRULLINE may also contribute to stronger erections, as it is metabolized in the body to produce L-arginine, explains Peter Tsambarlis, M.D., a urologist at Northwestern Medicine.
L-citrulline can further support nitric oxide (NO) production. “Nitric oxide is crucial for vasodilation, or the widening of blood vessels, which is essential for initiating and maintaining an erection,” says Dr. Michael Eisenberg, a urologist at Stanford Medicine. A study from 2001 published in Expert Opinion Pharmacotherapy indicates that nitric oxide is the primary factor in relaxing penile smooth muscle, a key element of penile erection.
On another note, vitamin D deficiency has been linked to a higher risk of erectile dysfunction, according to Dr. Brahmbhatt. This deficiency is often associated with conditions such as hypertension, coronary artery disease, and peripheral vascular disease, all of which can affect blood flow and potentially lead to ED. While sources like salmon and eggs, along with sunlight exposure, can boost vitamin D levels, many people in the U.S., particularly in northern regions, still experience deficiencies.
When considering vitamin D supplementation, the recommended dosage can vary. The National Institutes of Health suggests 600 IU, while the Endocrine Society recommends up to 2,000 IU daily. It’s advisable to consult a healthcare provider to establish the right dosage based on your individual vitamin D levels.
In addition, folic acid (vitamin 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. Nevertheless, it’s essential to remember that lifestyle choices—such as a nutritious diet, regular physical activity, adequate sleep, and effective stress management—are crucial for improving overall and sexual health.
While supplements might offer benefits, they are not regulated to the same extent as pharmaceuticals and may carry side effects. It’s vital to select supplements that have third-party verification and to consult a healthcare provider before starting any new supplement, especially if you have existing health concerns. Ultimately, focusing on a balanced lifestyle is key to enhancing sexual performance and overall wellness.
