SUPPLEMENTS ARE EVERYWHERE these days, and some promise to help boost your libido and enable you to get stronger erections that last longer. If you’re dealing with erectile dysfunction, it’s no surprise that you’d want to take them.
But do they actually help? And, better yet, are they safe?
Nathan Starke, M.D., a urologist and director of the Men’s Health Clinic at Houston Methodist, says his patients ask him about supplements “all the time.” And while supplements are usually safe for most people, he urges caution when taking them.
“My usual mantra when guys ask me about all these supplements is, ‘take it, and if you think it helps you, then really, it’s probably helping the mental side of things,’” Dr. Starke says, adding that supplements won’t address the root cause of erectile dysfunction.
Some of these products are actually dubious. There are significant dangers when it comes to “herbal Viagra,” explains Jamin Brahmbhatt, M.D., a urologist 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,” Dr. Brahmbhatt 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. Here’s what you should know about supplements claiming to enhance your sex life.
The Best Supplements for Sex
SOME SUPPLEMENTS MAY help your overall health, which could, in turn, benefit your sexual health. But some might have little effect. Here’s what experts say.
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 Dr. Brahmbhatt. That’s because heart-healthy changes are geared toward improving blood flow and increasing the size of blood vessels, he says.
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Your penis has some of the smallest blood vessels in your body, meaning they more easily get clogged up. Impeded blood flow is bad for erections, so anything that improves blood flow is good.
That’s why, at first, it might not make sense that many blood pressure medications list erectile dysfunction as a side effect, he adds. The reason is they modulate the way that blood vessels open and close, which can reduce flow overall, especially in the penis.
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, Dr. 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 is broken down by the body into nitric oxide, a smooth muscle relaxer that allows for more blood flow to the penis, which is important for erections. (Drugs including Cialis and Viagra block the breakdown of nitric oxide in the body, so there are higher circulating levels to help with erections.)
L-arginine is found in most protein-rich foods such as red meat, poultry, beans, and dairy products, 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, Dr. 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, Dr. 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 Peter Tsambarlis, M.D., a urologist at Northwestern Medicine.
L-citrulline can also aid in the production of nitric oxide (NO).
“According to Dr. Michael Eisenberg, a urologist at Stanford Medicine, nitric oxide plays a key role in vasodilation, which is the widening and opening up of blood vessels, helping to initiate and sustain the erectile response. In fact, a study from 2001 published in Expert Opinion Pharmacotherapy highlights that nitric oxide is the primary agent responsible for relaxing penile smooth muscle, a crucial aspect of penile erection.
On the other hand, vitamin D deficiency has been linked to an increased risk of erectile dysfunction, as per Dr. Brahmbhatt. This deficiency is associated with conditions like hypertension, coronary artery disease, and peripheral vascular disease, all of which can impact blood flow and potentially lead to ED. While foods like salmon and eggs, as well as exposure to sunlight, can provide some vitamin D, many individuals in the U.S. still lack sufficient levels of this vitamin, especially those living in northern regions.
When it comes to vitamin D supplementation, the recommended dosage varies, with the National Institutes of Health suggesting 600 IU and the Endocrine Society recommending up to 2,000 IU daily. Consulting with a healthcare provider to determine the appropriate dosage based on individual vitamin D levels is advised.
Additionally, folic acid, also known as B9, has shown promise in improving sexual performance by reducing levels of the amino acid homocysteine, which tends to be higher in men with ED. However, it’s important to note that lifestyle changes, such as maintaining a healthy diet, regular exercise, good sleep habits, and stress management, are paramount in improving overall health and sexual health.
While supplements can be beneficial, they are not regulated like pharmaceuticals and may come with potential side effects. It’s crucial to choose supplements with third-party verification and consult with a healthcare provider before taking them, especially if dealing with underlying health conditions. Ultimately, prioritizing a balanced lifestyle over relying solely on supplements is key to enhancing sexual performance and overall well-being.” Please provide the original sentence so that I can rewrite it for you.
