What to Eat for Better Erections
Simple dietary changes that support blood flow and performance
If your erections aren’t what they used to be - slower, softer, or less reliable - you’re not alone. One of the most overlooked causes? Poor blood flow.
The good news is that blood flow can often be improved naturally, starting with something you do every day: what you eat.
In this blog, we’ll walk you through the foods that support better erections and the ones to avoid, all backed by real science and explained in a way that makes sense.
Why Diet Affects Erections
An erection depends on healthy circulation. When you’re aroused, blood needs to flow quickly and easily to the penis. That means your arteries, heart, and blood vessels all need to be in good shape.
The problem is that diets high in saturated fats, sugar, and processed food can clog those arteries over time, reducing blood flow not just to your heart but also to your penis.
The upside? You can turn it around. By adding certain foods to your diet (and cutting back on others), you can start supporting better vascular health and better performance.
What to Eat More Of
🥬 Leafy Greens
Spinach, rocket, kale, and other leafy greens are high in nitrates, which your body converts into nitric oxide. This relaxes blood vessels and helps blood flow more freely, a key factor in getting and maintaining erections.
Try this: Add a handful of spinach or rocket to your lunch or blend some kale into a smoothie.
🐟 Oily Fish
Salmon, sardines, and mackerel are rich in omega-3 fatty acids, which reduce inflammation, support blood vessel function, and help lower blood pressure. All of these are important for erectile health.
Try this: Aim to eat oily fish 2 to 3 times a week. If you’re not a fish fan, consider a high-quality fish oil supplement.
🍓 Berries and Pomegranate
Blueberries, strawberries, raspberries, and pomegranate are loaded with antioxidants and flavonoids that protect blood vessels and help improve circulation.
Try this: Add berries to your breakfast or snack on pomegranate seeds during the day.
🫒 Olive Oil
A staple of the Mediterranean diet, olive oil is rich in monounsaturated fats and anti-inflammatory compounds. It supports healthy arteries and is a great substitute for butter or vegetable oils.
Try this: Drizzle olive oil over salads or use it for low-heat cooking.
What to Cut Back On
Certain foods work against your erections by damaging blood vessels and increasing the risk of vascular ED.
Try to reduce:
Processed meats (like bacon, sausages, and deli meats)
Fried foods (especially deep-fried)
Sugary snacks and drinks
Highly processed packaged foods
These don’t have to be off-limits forever, but the less you rely on them, the better your blood flow and overall health will be.
Final Thoughts: Food is Fuel for Performance
You don’t need a perfect diet to see improvements. Small, consistent changes to your food choices can support your vascular health, and that means stronger, more reliable erections.
And if you want to go further than food, shockwave therapy is another safe and proven way to improve blood flow naturally.
At Men’s Room, we help men reverse ED by treating the root cause, not just the symptoms. That starts with blood flow, inside and out.
Want to learn more about shockwave therapy and how to treat ED without medication?
Download our free ED Info Pack or book a free confidential call to talk though your options.