ED Basics

How To Increase Blood Flow To the Penis Naturally

February 28, 2022

There are quite a few factors at play when a guy experiences erectile dysfunction. Reduced sex drive, low testosterone, and poor mental health can all have an impact on erections. 

But the single most important factor involved in quality erections is blood flow. Improving blood flow to the penis can create stronger and longer-lasting erections. In fact, that’s exactly how popular erectile dysfunction medications like Viagra® and Cialis® work. 

Before you throw your hands up in frustration, here are a few ways that you can naturally increase blood flow to your penis.

Improve Your Diet 

The phrase “you are what you eat” holds some truth when it comes to improving blood flow naturally. The nutrients that your body absorbs from the food you eat are directly responsible for the structure, function, strength, and health of every cell in your body. 

Improving your diet in a few simple ways, particularly if your diet was poor to begin with, can greatly improve blood flow and health in general. 

The first step is learning what to avoid

In order to improve blood flow, work to eat less of the following:

  • Trans fat and saturated fats are found in dairy products and red meat. Foods with high amounts of these generally unhealthy fats can contribute to plaque development and hardening of arteries that can reduce blood flow.
  • Sodium is necessary for your body to function properly, but only in small doses. Eating large amounts of salty foods can lead to hypertension, which can severely damage blood vessels, tissues, and arteries over time. 
  • Sugar is glucose, which requires insulin to become usable as fuel for your cells. Consistently high levels of blood glucose can result in an overproduction of insulin, which can lead to diabetes and ultimately a negative impact on blood flow. 
  • Nitrates are commonly used as preservatives in meats and processed foots. Eating high amounts of nitrates can lead to atherosclerosis, resulting in your blood vessels becoming more narrow and hard. 

Eating less detrimental foods is beneficial to your health, but that’s just the first step. Increasing your consumption of vegetables, fruits, whole grains, nuts, and lean proteins simultaneously can take your blood flow and health gains even further.

These are a handful of the best foods that have a positive impact on your blood flow:

  • Almonds
  • Avocado 
  • Bananas
  • Beets 
  • Berries
  • Carrots
  • Cinnamon
  • Citrus
  • Collard greens
  • Dark chocolate
  • Fish
  • Garlic
  • Ginger
  • Grapes 
  • Green tea
  • Onions
  • Peppers
  • Pomegranates
  • Spinach
  • Sunflower seeds
  • Tomatoes
  • Walnuts
  • Watermelon

Get More Exercise

Your heart is the hardest-working muscle in your body, pumping nearly two ounces of blood every time that it beats for your entire life. Since the average heart beats around 100,000 times a day, that's more than 1,000 gallons of blood daily passing through your heart.

The stronger that your heart is, the more efficiently it performs its job and the better your blood flow will be. The best way to strengthen your heart is to start a regular exercise routine. Heart-focused exercise doesn’t have to be particularly strenuous — a daily walk for 30 minutes can be tremendously beneficial compared to a sedentary lifestyle. 

If you want to see results a little faster, create a weekly workout schedule that includes four 40-minute sessions of moderate intensity exercise. Be sure to include cardio-focused exercises such as walking, jogging, running, rowing, or swimming, as well as some weight lifting and resistance training. 

Pair this new exercise routine with an improved diet and it shouldn’t take long before you start seeing health improvements like weight loss and improved stamina. Maintaining a healthy weight is a great way to improve the blood flow to your penis and increase sexual performance. Keeping your body mass index (BMI) at an optimal range of 18-25 can significantly reduce your risk of experiencing erectile dysfunction, according to research.

Drink Less Alcohol and Quit Smoking 

Both of these habits have severe physical and mental side effects associated with chronic use. While most people are probably aware that alcohol can damage the liver and smoking can damage the lungs, they both can have an effect on your blood flow as well. 

Alcohol is a vasodilator, meaning that it relaxes blood vessels and allows more blood to flow throughout your body, skin, and tissues. As a result, your blood pressure drops and your heart has to pump harder to make up the difference. While this won’t be devastating occasionally, consuming large amounts of alcohol consistently can lead to circulatory issues. 

Smoking, on the other hand, is bad for your blood flow even in small amounts. Unlike alcohol, nicotine is known as a vasoconstrictor and has the opposite effect: your blood vessels constrict and become more narrow. As a result, blood pressure can skyrocket. This can lead to the heart working much harder than necessary, and over time, can lead to substantial and permanent damage to your cardiovascular system. 

The Takeaway 

The key to improving blood flow is primarily through efforts that improve cardiovascular health. If something is good for your heart, it's great for your blood flow. Eating a healthier diet, exercising more often, and eliminating bad habits like smoking are a few ways that you can potentially improve blood flow to your penis and experience stronger and longer-lasting erections.

It’s important to note that these lifestyle changes may take time before you notice results. Even then, it’s possible that they won’t restore erectile function. 

Still, most clinicians will tell you that addressing underlying health conditions like obesity or diabetes often improves erectile function.

For many men, erectile dysfunction medications like Viagra and Cialis are a great option. They're cheaper than ever thanks to generic versions of each, and Rex MD has them all, delivered to your door, if approved. 


Is It True: You Are What You Eat?. | IDS Med

Diet And Chronic Disease In The United States | NCBI

Walking for good health | Better Health

Heart Basics. | HOAG

Physical Activity to Improve Erectile Function: A Systematic Review of Intervention Studies. | NCBI

[Obesity--significant risk factor for erectile dysfunction in men] | PubMed

Effects of Alcohol on the Cardiovascular System. | Footprint Store Recovery

Smoking & Your Vein Health. | Beebe Healthcare