10 Natural Ways to Get Harder & Support Erectile Function
Key takeaways
- Self-care strategies may help you achieve harder erections and maintain them for longer without medication.
- If lifestyle changes do not help, prescription treatment may be an option after evaluation by a healthcare provider.
- Frequent difficulty in getting or maintaining an erection may indicate erectile dysfunction (ED).
Getting and maintaining an erection involves coordination among your brain, nerves, hormones, and blood vessels.
Occasionally having difficulty getting or maintaining an erection is common. If it happens frequently, or an erection is not firm or lasting enough for the sexual activity you want, it may be a sign of erectile dysfunction (ED). ED can have physical, psychological, or medication-related causes and may sometimes point to another health problem.
How to get a harder erection
There are several self-care strategies that may help you get harder erections and support your overall sexual health.
These include:
- Talking to your partner about your sex life
- Getting regular exercise
- Eating a healthy, balanced diet
- Getting enough sleep
- Monitoring your testosterone levels
- Cutting back on tobacco use
- Reducing your alcohol consumption
- Managing your stress
- Strengthening your pelvic floor muscles
- Managing other health conditions
Lifestyle plays an important role in erectile function. Adopting some or all of these habits may improve your symptoms without medication, although results depend on the underlying cause.
1) Talk to your partner
Erection problems can be difficult to discuss, but avoiding the subject may add to stress or performance anxiety. Open communication can help you and your partner better understand each other’s needs and address concerns together.
Some tips to start this conversation include:
- Choose the right time and place: Find a private, neutral setting to talk without feeling rushed or surprised.
- Prepare ahead of time: Consider writing down a few questions or points you want to discuss.
- Focus on one concern: Trying to resolve everything at once may make the conversation feel overwhelming.
- Use supportive language: Share what you enjoy and what might help without blaming each other or criticizing each other.
- Be honest: Open communication can help build trust and reduce uncertainty.
- Ask questions: Talk about each other’s needs, preferences, expectations, and comfort levels.
A mental healthcare provider can also help address anxiety, stress, relationship concerns, or other emotional factors affecting sexual function. They may recommend approaches such as cognitive-behavioral therapy, mindfulness practices, or couples counseling.
2) Get regular exercise
Blood flow to the penis is essential for getting and maintaining an erection. Regular aerobic exercise supports heart and blood-vessel health and may improve erectile function. A 2023 Journal of Sexual Medicine review of 11 randomized trials found that aerobic exercise improved erectile function among men with mild, moderate, or severe ED.
The CDC recommends that adults get at least 150 minutes of moderate-intensity aerobic physical activity each week, or 75 minutes of vigorous activity. Adults should also do muscle-strengthening activities at least 2 days per week. You can spread this activity throughout the week and break it into shorter sessions.
Choose activities that suit your abilities and that you can do consistently. Moderate-intensity activities include brisk walking, cycling, and active yard work. Muscle-strengthening activities include lifting weights, using resistance bands, and bodyweight exercises.
Regular exercise can support your sexual health, cardiovascular health, and weight management.
3) Eat a healthy diet
A healthy diet can support cardiovascular and metabolic health, including healthy blood pressure, cholesterol, and blood sugar levels. Because ED is often linked to conditions that affect the blood vessels, such as high blood pressure, diabetes, and heart disease, these benefits may help support blood flow to the penis and lower the risk of ED or improve its symptoms.
The Mediterranean diet is one heart-healthy option. It emphasizes vegetables, fruits, whole grains, legumes, nuts, fish, and healthy fats such as olive oil.
Prioritize nutrient-dense foods and limit foods high in saturated fat, added sugar, and sodium. Over time, high blood sugar and cholesterol can damage the blood vessels and nerves involved in erectile function.
4) Get enough sleep
Poor sleep and sleep disorders have been linked to erectile dysfunction. Some research links short or disrupted sleep with early signs of plaque buildup in the arteries, known as atherosclerosis. Atherosclerosis can reduce blood flow and contribute to ED. Sleep problems can also affect your mood and energy, which may further affect sexual function.
Most adults should aim for at least 7 hours of sleep per night. Some habits that may help improve your sleep include:
- Going to bed and waking up at the same time each day
- Keeping your bedroom dark, quiet, and at a comfortable temperature
- Turning off all screens (yes, including your phone) at least 1 hour before bed
- Limiting long or late naps
- Avoiding caffeine late in the day
Talk to a healthcare provider if you regularly have trouble falling or staying asleep, or if you have symptoms of a sleep disorder, such as loud snoring or waking up gasping for air.
5) Ask about low testosterone
Low testosterone can contribute to erection problems. Erection difficulty on its own isn’t enough to tell whether your testosterone is low. Symptoms of low testosterone may include:
- Reduced sex drive or fewer spontaneous erections
- Fatigue or reduced energy
- Reduced muscle mass
- Infertility
- Reduced facial or body hair
- Low mood or difficulty concentrating
Talk to a healthcare provider if you have symptoms of low testosterone. Diagnosis is based on both symptoms and consistently low testosterone levels, typically confirmed through 2 early-morning blood tests taken on separate days.
6) Cut down on your tobacco use
Smoking damages blood vessels and can reduce blood flow throughout the body, including to the penis. This can make it harder to get or maintain an erection.
Nicotine, in particular, inhibits the effectiveness of nitric oxide, a chemical that opens up blood vessels.
Other tobacco products, including chewing tobacco, dip, and snuff, are not safe alternatives. They contain nicotine and other harmful chemicals and may increase the risk of heart disease and stroke.
7) Reduce your alcohol consumption
Drinking too much alcohol can make it harder to get or maintain an erection. Alcohol can affect sexual function in the short term, while heavy or prolonged use may contribute to nerve damage or other health problems associated with ED.
Exploring sober curiosity can be a great way to reflect on why, when, and how much you drink.
Reducing or avoiding alcohol may help erectile function and support your overall health. Talk to a healthcare provider if you’re concerned about how much you drink or need help cutting back.
8) Manage your stress
Chronic stress and anxiety can make it harder to get or maintain an erection. Stress releases a hormone called cortisol. Elevated cortisol levels can affect testosterone levels and increase your risk of ED.
Some ways to manage stress include:
- Getting regular exercise
- Eating a healthy diet
- Getting enough of sleep
- Reducing tobacco, alcohol, and substance use
- Practice deep breathing or guided meditation
- Limiting time on social media
- Connecting with people you trust
Managing stress may support your sexual health and overall well-being. A mental healthcare provider can help if stress or anxiety is persistent or affecting daily life and relationships.
9) Strengthen your pelvic floor muscles
Your pelvic floor muscles help support bladder and bowel control and also play a role in erections. During an erection, some of these muscles help maintain pressure in the penis by limiting blood from flowing back out. Pelvic floor muscle training, also called Kegel exercises, may improve erectile function for some people.
To do a basic Kegel exercise:
- Tighten the muscles you would use to stop passing gas
- Hold the contraction for about 3 seconds
- Relax the muscles completely
- Work up to 10–15 repetitions
Avoid regularly doing Kegel exercises while urinating, as this can prevent the bladder from emptying completely. A healthcare provider or pelvic floor therapist can help confirm that you’re using the correct muscles and recommend an exercise plan suited to your needs.
10) Manage other health conditions
Erectile dysfunction can be caused by or worsened by health conditions such as diabetes, high blood pressure, heart disease, obesity, kidney disease, and nerve or hormone disorders. Managing these conditions may help improve erectile function and protect your overall health.
Some prescription and over-the-counter medications can also contribute to erection problems. Talk to your healthcare provider about your symptoms and any medications you take. They can help identify possible causes and discuss appropriate treatment options. Do not stop or change a prescribed medication without medical guidance.
When to see a doctor about ED
If you continue to have difficulty getting or maintaining an erection, talk to a healthcare provider. Frequent erection problems may have an underlying physical, psychological, or medication-related cause. A provider can review your health conditions and current medications, recommend lifestyle changes, and discuss erectile dysfunction treatment options.
A common type of oral ED medication is a phosphodiesterase type 5 (PDE5) inhibitor. These medications improve blood flow to the penis, and may help you get and maintain an erection in response to sexual stimulation.
FDA-approved oral ED medications include:
Take ED medication exactly as directed and tell your healthcare provider about all prescriptions, over-the-counter medications, and supplements you use. Seek immediate medical care if an erection lasts longer than 4 hours or you experience sudden vision or hearing loss.
How Sesame can help
You don’t have to manage ongoing erection problems on your own. Book an online ED appointment on Sesame to discuss your symptoms, health history, and treatment options with a licensed healthcare provider. During your visit, the provider can evaluate your concerns and discuss next steps, which may include prescription treatment when appropriate.
Frequently asked questions
Why can’t I stay hard during sex?
Difficulty staying hard can have physical, psychological, or medication-related causes. Stress, performance anxiety, alcohol use, poor sleep, reduced blood flow, and certain health conditions or medications may all contribute. Occasional difficulty is common, but talk to a healthcare provider if it happens frequently or affects your well-being or relationships.
What is erectile dysfunction, and how is it diagnosed?
Erectile dysfunction (ED) is an ongoing or recurring difficulty getting or maintaining an erection firm enough for sexual activity. Having difficulty occasionally does not necessarily mean you have ED. A healthcare provider can diagnose ED by asking about your medical, sexual, and mental health history and performing a physical exam. Blood tests, imaging, or other tests may sometimes be used to identify contributing health conditions.
How can erectile dysfunction be cured?
Erectile dysfunction does not have one universal cure. For some people, ED may improve or resolve when an underlying cause is treated, such as a health condition, medication side effect, stress, or lifestyle factor. Others may manage ED with counseling, prescription medication, medical devices, or other treatments that support sexual function. A healthcare provider can help identify possible causes and recommend an appropriate treatment plan.
