Weak erectile strength can make it difficult to get or maintain a firm erection. Over time, it can develop into Erectile Dysfunction (ED), a common sexual condition globally. This can cause distress and disrupt sexual life. However, addressing nutritional deficiencies or poor circulation can help manage it naturally. Several natural compounds, like vitamins, play a critical role in maintaining sexual wellness.
Some of the vitamins for erectile strength include vitamin D, B12, C, B9, and B3. These vitamins can influence hormonal levels, nerve function, and blood circulation. They are easily accessible through natural sources, such as food, and are also available as tablets or capsules.
In this article, we will discuss how each of these vitamins helps enable better erections and how low levels of these vitamins can impact sexual function in men. You’ll also find key points to consider before using vitamin supplements for strength.
5 best vitamins for stronger erections
Vitamins are more essential for healthy erections than we realize. They play critical roles in several bodily functions, such as maintaining healthy blood vessels and the nervous system. These underlying systems are critical for erectile function.
While vitamins alone cannot treat Erectile Dysfunction, maintaining their ideal levels can create a body environment that increases the likelihood of maintaining strong erections. Moreover, some vitamins support the vascular system and boost Nitric Oxide (NO), a molecule that relaxes blood vessels to improve circulation, which is essential for erectile function.
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Given below are 5 best vitamins for harder erections:
1. Vitamin D
The main function of Vitamin D is to balance hormonal levels, regulate calcium absorption, maintain bone health, and support immune function. Vitamin D supports muscular and vascular function, with research suggesting it is essential for maintaining erections and overall sexual health.
- Function for erections: Supports NO production to help vessels relax for increased blood circulation. It also maintains endothelial health (inner lining of the blood vessels), which is vital for erections.
- Deficiency: Its deficiency can increase the risk of ED by weakening the function of blood vessels and restricting the blood flow.
- Natural sources: Modest sun exposure on skin, egg yolks, plant milks, oily fish like mackerel or salmon, and dairy products.
- Availability: Widely available as vitamin D3 or D2 tablets, drops, and softgels.
2. Vitamin B12 (Cobalamin)
Vitamin B12 supports energy metabolism, DNA synthesis. It also maintains healthy nerve signaling involved in erection and arousal. Low B12 levels can lead to vascular damage and loss of nerve cells, disrupting blood flow and brain signals needed for a normal erectile response.
- Function for erections: Apart from nerve signalling, it maintains adequate blood flow by preventing increased homocysteine levels. B12 also enables the production of Red Blood Cells (RBCs) to ensure oxygen delivery to tissues, including those in the penis.
- Deficiency: Low B12 levels can lead to mood issues and fatigue, indirectly influencing sexual performance. It can also result in nerve dysfunction, which can lower the sensitivity of the penis.
- Natural sources: Vitamin B12 is naturally found in eggs, dairy products, fish, meat, fortified cereals, and plant-based milks.
- Availability: Commonly marketed as nasal sprays, sublingual tablets, injections, and oral tablets.
3. Vitamin C (Ascorbic acid)
Vitamin C is an antioxidant, which means it can protect the body cells from damage caused by harmful molecules (called oxidative stress). This property protects blood vessels and enables collagen formation. Collagen is a protein that provides structural support to the penis. It also plays a crucial role in the pathways that produce and preserve NO, supporting sexual function in men.
- Function for erections: Reduces NO breakdown, which can promote enhanced dilation of blood vessels in the penis, resulting in better blood circulation. It also supports endothelial function and maintains healthier blood vessels by defending them from oxidative stress.
- Deficiency: Inadequate vitamin C can impair circulation by weakening endothelial function. Low levels can increase oxidative stress, which significantly impacts erection quality over time.
- Natural sources: Berries, spinach, broccoli, citrus fruits, bell peppers, kiwi, and tomatoes.
- Availability: Easily available as chewable tablets, powders, oral tablets, and effervescent tablets (designed to disperse or dissolve in water).
4. Vitamin B9 (Folate)
Vitamin B9, also known as folate (natural form) or folic acid (synthetic form), is primarily essential for DNA formation, cell growth, and the production of RBCs. Clinical research has suggested a link between greater ED severity and low vitamin B9 levels.
- Function for erections: Vitamin B9 promotes NO production to enable better blood circulation in the penis. It also regulates homocysteine levels and supports the formation of RBCs. An adequate RBC count will help oxygen reach tissues in the penis.
- Deficiency: A low level of this vitamin can lead to vascular weakness, which, in turn, can reduce blood flow. It can also lower NO activity, making it difficult to maintain erections.
- Natural sources: Include lentils, leafy greens like spinach, asparagus, legumes, and fortified grains.
- Availability: Common as folic acid tablets, multivitamins, and B-complex supplements.
5. Vitamin B3 (Niacin)
Vitamin B3’s core function is to help convert food into energy and boost healthy blood flow. It also metabolizes bad cholesterol to help maintain healthy levels of lipids (fats, such as cholesterol) in the body. Several studies have suggested that vitamin B3 supplementation can significantly enhance erectile function in men with ED issues, particularly associated with weak circulation.
- Function for erections: Since it can maintain healthy blood lipid levels, it can be helpful for men with ED linked to Dyslipidemia (abnormal lipid levels in the blood). It also supports dilation of blood vessels for improved blood flow.
- Deficiency: Severe deficiency of B3, called Pellagra, is rare and can lead to mood changes, body illness, and fatigue that can weaken sexual function. It can also affect vascular response and ultimately blood flow to the tissues.
- Natural sources: Peanuts, meat, whole grains, poultry, brown rice, and fish.
- Availability: It is available as sustained-release, immediate-release, and no-flush niacin tablets. It is also available in multivitamin or with B-complex formulations.
Key considerations for taking vitamin supplements
While vitamins and other natural supplements can support sexual functions, they must be used carefully under the guidance of a healthcare professional. Some key points to keep in mind before taking natural vitamins that help ED are as follows:
- Get tested for deficiencies before taking vitamin supplements to ensure correct dosage and prevent complications.
- In case of chronic underlying health conditions, such as heart or blood pressure issues, consult a medical professional first.
- Avoid combining the supplements without a professional’s guidance, as high doses can cause adverse effects.
- Avoid relying solely on vitamins and other supplements if erectile issues are persistent. Consider ED medications under a doctor’s guidance.
Remember, vitamins alone can not strengthen erections. A healthy diet and balanced lifestyle also play a critical role in influencing firm erections.
Conclusion
Vitamins for erectile strength include vitamin B12, D, B9, C, and B3. They support core aspects of erectile function by helping to maintain healthy NO pathways, a healthy nervous system, hormonal levels, and blood vessels. Several studies have claimed that a deficiency of vitamins like B9 and D is directly linked with ED risk.
Vitamin D occurs naturally in egg yolks, and is also available as supplements in tablet, drop, and softgel forms. Vitamin B12 is found in meat and eggs and is commonly marketed as oral tablets, nasal sprays, and injectable formulations. Vitamin C is present in citric fruits and is widely available as effervescent tablets and chewable tablets. Vitamin B9, also known as folate, is naturally present in leafy greens and is commonly supplemented as folic acid tablets.
Moreover, vitamin B3 is found in foods such as peanuts and brown rice and is available in supplement form as no-flush niacin tablets. Consult a doctor before starting and notify them if you have any underlying health conditions. If ED is persistent, consider prescription medications for effective treatment.
Frequently Asked Questions
How much B12 do men need daily?
For men aged 19 and above, the Recommended Dietary Allowance (RDA) for B12 is 2.4 mcg per day. This amount supports core bodily functions, such as nerve health and RBC production. However, for men over 50, a daily intake of 10 to 12 mcg is recommended due to reduced vitamin absorption.
Is zinc good for male sexual performance?
Yes, zinc is good for male sexual performance as it plays an important role in testosterone production, making it essential for maintaining erectile strength and preventing low libido in men. Clinical data suggest that vitamin D and zinc supplementation can improve erectile function in older men with vitamin D deficiency.
Does L-arginine help increase blood flow?
Yes, L-arginine, an amino acid, boosts NO production to increase blood flow. Therefore, it can be used to improve erectile strength in men. However, consult a doctor before taking L-arginine supplements for safe dosage.
Why do men need vitamin E?
Men need vitamin E mainly for its antioxidant properties to protect the cells from damage. Vitamin E also supports fertility, sperm motility (movement), and sperm count by protecting reproductive cells from harmful molecules.
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