“When men ask me about supplements, my standard response is, ‘If it seems to help, it might be benefiting your mental state,’” Dr. Starke explains. He emphasizes that these products do not tackle the underlying issues of erectile dysfunction.

Some of these supplements carry questionable credentials. According to Dr. Jamin Brahmbhatt, a urologist at Orlando Health, terms like “herbal Viagra” are often used to market natural supplements that claim to enhance your erection.

Spotting a product like “Boner Blaster 5,000” at a convenience store is a clear sign that the supplement lacks legitimacy. “Even if they are sold at reputable retailers and boast ‘natural’ ingredients, exercise caution,” advises Dr. Brahmbhatt. “There’s no regulation for these items.”

This is alarming. The lack of clarity on what you are ingesting poses risks to your overall health, including sexual well-being. Here’s what you should consider when it comes to these sex-enhancing supplements.

The Best Supplements for Sex

CERTAIN SUPPLEMENTS MAY contribute positively to your overall health, subsequently enhancing your sexual health. However, others might not have much impact. Here’s what the experts suggest.

Omega-3 Fatty Acids

OMEGA-3 FATTY ACIDS present a mixed bag when it comes to heart and erectile health. Research results vary on whether fish oil supplements genuinely benefit the heart. If they are deemed helpful, improved heart health could lead to better erection quality, according to Dr. Brahmbhatt. This is because heart health enhancements often improve blood circulation and the expansion of blood vessels.

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

This is why it may seem counterintuitive that various blood pressure medications list erectile dysfunction as a potential side effect. These medications can affect how blood vessels open and close, potentially reducing overall blood flow, particularly in the penis.

In contrast, omega-3 fatty acids may promote better circulation by lowering inflammation affecting blood vessels and reducing the likelihood of clotting. While supplements are available, obtaining omega-3s through foods like fatty fish is preferable.

L-Arginine

L-ARGININE IS AN essential amino acid that may benefit both cardiovascular health and erectile function, according to Dr. Brahmbhatt.

A study published in the journal Andrology revealed that men with severe or complete erectile dysfunction had significantly lower levels of L-arginine compared to those with milder forms of ED. The body converts L-arginine into nitric oxide, a compound that relaxes smooth muscle and promotes increased blood flow to the penis—essential for achieving erections. (Medications like Cialis and Viagra work by inhibiting the breakdown of nitric oxide, thereby increasing its levels for improved erectile function.)

L-arginine is naturally found in many protein-rich foods such as red meat, poultry, beans, and dairy, as noted by the Mayo Clinic, which considers it generally safe but recommends that individuals on blood pressure medications consult a healthcare provider prior to use.

This advice applies to all supplements if you are taking blood pressure medications, warns Dr. Brahmbhatt. For instance, L-arginine can lower blood pressure, which may be beneficial for those with hypertension but could cause dangerous drops in blood pressure for those already on medication, potentially leading to fainting or, in extreme cases, stroke.

If you’re not taking blood pressure medications and wish to experiment with L-arginine, Dr. Brahmbhatt recommends starting with a dose of around six grams per day to gauge your body’s response. Some users may experience side effects such as nausea, abdominal discomfort, diarrhea, or bloating.

L-Citrulline

IN ADDITION TO L-arginine, L-citrulline could also enhance erectile function. The body converts L-citrulline into L-arginine, explains Dr. Peter Tsambarlis, a urologist at Northwestern Medicine.

L-citrulline also plays a role in producing nitric oxide (NO).

According to Dr. Michael Eisenberg, a urologist at Stanford Medicine, nitric oxide is crucial for vasodilation—the widening of blood vessels—which facilitates and maintains the erectile response. A study from 2001 in Expert Opinion Pharmacotherapy supports that nitric oxide is the primary agent responsible for relaxing penile smooth muscle, an essential element of achieving an erection.

Conversely, a deficiency in vitamin D has been associated with a higher risk of erectile dysfunction, notes Dr. Brahmbhatt. This deficiency is linked with conditions such as hypertension, coronary artery disease, and peripheral vascular disease, all of which may hinder blood flow and contribute to ED. While sources like salmon, eggs, and sunlight can help provide vitamin D, many people in the U.S., especially those in northern regions, often have insufficient levels of this vitamin.

For vitamin D supplementation, recommended dosages can vary, with the National Institutes of Health advising 600 IU, while the Endocrine Society suggests 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.

Moreover, folic acid, or B9, has shown potential in enhancing sexual performance by lowering levels of homocysteine, an amino acid often elevated in men with ED. However, it’s essential to remember that lifestyle changes—such as maintaining a balanced diet, engaging in regular exercise, ensuring adequate sleep, and managing stress—are vital for improving both overall and sexual health.

While some supplements can offer benefits, they are not subject to the same regulations as pharmaceuticals and may have side effects. It’s critical to select supplements verified by third-party testing and consult a healthcare provider before use, especially if you have underlying health conditions. Ultimately, focusing on a balanced lifestyle is key to enhancing sexual performance and overall health.