How to improve an erection is a common question, and small changes make the difference: healthy habits such as balanced nutrition, regular physical activity, stress control and quality sleep. Cut down on alcohol and tobacco, look after your mental health and see a urologist regularly. Discover all the best practices in depth on the blog.
Many men look for ways to care for their erectile health, and lifestyle changes can help in that process.
Eating well, being physically active, avoiding excessive alcohol, not smoking and taking care of mental health are important because they help balance hormone levels and improve penile circulation—both essential for good erectile function.
What causes erection problems?
Erection problems may have physical or psychological origins.
When physical factors are involved, penile blood flow is impaired and a man cannot achieve or maintain an erection.
Psychological factors include stress, anxiety attacks, financial / work issues, relationship conflicts and family tensions.
A common point among men with emotionally based erectile dysfunction is performance anxiety—an intense fear of not satisfying the partner.
Physical factors
Physical factors can compromise nerve health and affect the hormonal system—both fundamental for proper penile vascularisation.
Conditions such as diabetes, high blood pressure, obesity and neurological diseases contribute to narrowing or clogging of blood vessels, hindering circulation throughout the body, including the penis, which does not receive enough blood to stay hard.
Peyronie’s disease, characterised by scars inside the penis, can also impair the erection process, because scar tissue interferes with blood retention in the corpora cavernosa, resulting in weak or painful erections.
Psychological factors
Psychological factors likewise impact a man’s ability to have erections.
Chronic stress, depression and anxiety can disrupt hormones and lower testosterone production.
Because testosterone is the main male hormone and strongly influences sexuality, that reduction harms erection quality and decreases sex drive, boosting insecurity.
Medication and legal drugs
Some medicines can be a cause of weak erections.
Antidepressants, for example, may reduce libido, make erections difficult and alter ejaculation. SSRI antidepressants raise serotonin, improving mood and reducing anxiety, but higher serotonin lowers dopamine—the pleasure neurotransmitter. They also affect nitric‑oxide production, which normally helps relax and dilate blood vessels.
SNRI antidepressants can also harm erectile function. They increase serotonin and norepinephrine, a neurotransmitter that acts in pain‑perception pathways and is often prescribed for chronic pain relief.
Illicit drugs cause erectile dysfunction by damaging nerves that control erection, hampering blood flow and altering testosterone production.
Does masturbation harm erection quality?
When practiced in moderation, masturbation does not harm health.
In fact, it can even help improve erections, because it allows a man to know his body better and explore sexuality, which supports libido.
It becomes a problem, however, when done with too much pressure and without lubrication: micro‑traumas may form internal penile scars.
Moreover, if masturbation is the only source of pleasure, psychological erectile dysfunction can develop due to difficulty connecting sexually with a partner.
12 tips on how to improve an erection
Those are simple habits that may contribute to overall well‑being and sexual health.
They do not require great effort and can enhance quality of life as a whole. Check them out:
1 – Have a balanced diet
A balanced diet is often cited as a natural way to manage dysfunction.
Fruit, vegetables and whole grains favour cardiovascular health, regulate hormones and help avoid obesity—key factors for good erectile function.
Lean proteins (fish, chicken, eggs) and healthy fats (olive oil, avocado) are sources of zinc and omega‑3, nutrients that play an important role in sexual function.
Diet alone, however, is a complement and should not be seen as the only route to restoring erections.
2 – Do physical exercise
CrossFit, weight training and running are just a few exercises that can improve erection—they boost testosterone and promote blood flow.
Kegel exercises also enhance erection quality by strengthening the pelvic floor; they aid ejaculatory control and penile sensitivity.
3 – Control diabetes and hypertension
Managing chronic diseases such as diabetes and high blood pressure is essential to preserve or regain erectile function. Uncontrolled conditions damage blood vessels and circulation, including in the genital area.
4 – Manage stress and anxiety
Stress raises cortisol; excessive cortisol lowers testosterone, fundamental for desire and performance.
Stress also tightens muscles, hampers relaxation needed for sex and can impair blood flow.
Helpful strategies include physical activity, breathing exercises, meditation, yoga and psychotherapy, which balance body and mind.
5 – Do Kegel exercises
Developed in the 1940 s for postpartum women, Kegels are also recommended for men with erection issues because they tone the pelvic floor, which is involved in erection and ejaculation.
6 – Sleep well
Good sleep is always on the list of how‑to‑improve‑an‑erection tips.
Sleep plays an important role in hormonal regulation, including testosterone, growth hormone and cortisol.
Men with sleep disorders may see testosterone drop, causing fatigue, low libido and difficulty maintaining an erection.
7 – Look after mental health
Mental health care is one of the main healthy habits for sexual potency.
Issues such as anxiety, depression, bipolar disorder, OCD and PTSD create negative feelings that affect sexual life and disrupt hormones.
Treating emotional issues restores psychological well‑being and positively influences family, social and sexual relationships.
8 – Cut down on alcohol and tobacco
Alcohol and smoking are among the main causes of weak erections.
According to this article, alcohol atrophies testosterone‑producing cells and harms sperm quality, potentially leading to infertility.
Smoking damages blood vessels, reducing the flow needed for erection; the same paper also highlights smoking as a risk factor for male infertility.
9 – Talk with your partner
Open dialogue between partners can be key to intimacy and tackling sexual difficulties.
Speaking candidly—including about sex—creates emotional connection and a trusting environment that helps a man relax and lowers performance anxiety.
Intimacy sparks imagination, fuels sexual fantasies and raises libido, aiding penile rigidity.
10 – Add novelty to the relationship
Couples who communicate feel freer to try new positions, introduce sex toys and explore fantasies.
This openness boosts mutual desire and triggers hormones and neurotransmitters such as dopamine and oxytocin, directly linked to pleasure and emotional bonding—elements that feed sexual satisfaction.
11 – Keep hormonal tests up to date
Regular hormonal testing is crucial for male health.
Testosterone changes can markedly affect sexual function, making it hard to achieve or maintain satisfactory erections.
12 – Consult a doctor
If you notice changes in penile anatomy or difficulty achieving or maintaining erections, seek medical guidance as soon as possible.
Dr Paulo Egydio is a urologist experienced in male sexual health and works in diagnosis and treatment of sexual dysfunctions.
Fill in the pre‑analysis form to receive an initial opinion by e‑mail within 24 hours.
Treatment options for erectile dysfunction
A urologist is the qualified professional to diagnose erectile dysfunction and indicate the most appropriate treatment, which may range from medicines to supplements, according to individual assessment within a personalised approach.
Follow Dr Paulo Egydio’s blog for more male sexual‑health tips
On Dr Paulo’s blog you will find updated content on male health and sexuality. Follow along and discover more tips for a healthy life.
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