What are some pill free ways to improve your erections?

A Healthy Lifestyle and Watermelon

But what does that mean?

Heart-healthy lifestyle changes are also sex-healthy lifestyle changes. Healthy diets have been shown to support vascular health, which in turn may support blood flow relevant to erectile dysfunction consultations. Prescription medications also exist and are considered following clinical assessment, though they can be costly and may have side effects such as headaches, flushing, and muscle aches.

These medications work by increasing cGMP levels, which dilate blood vessels and support blood flow.

Citrulline and Nitric Oxide: What the Research Says

There is an amino acid called Citrulline, which is involved in the production of nitric oxide, a factor in the cGMP pathway.

A single-blind study published in 2011 reported that 1.5g of oral citrulline per day for a month was associated with improved erection firmness in all 24 patients in the study, whose average age was 56.5 and who had mild erectile dysfunction (source).

The equivalent dose in food:
✔️ 3.5 servings of red watermelon
✔️ 1 serving of yellow watermelon

Alternatively, 1.5g of citrulline powder is another dietary option.

Nitric Oxide in the Research Literature

Published research has explored links between nitric oxide and:
✅ Blood pressure regulation
✅ Cardiovascular health
✅ Athletic performance

If you are considering options for your sexual health, our sex therapy clinic provides consultations with our medical team to discuss options that may be appropriate for your individual situation.

Top 10 Nitrate-Rich Foods for Better Circulation

Here are the top foods with the highest nitrate concentrations:

Leafy Greens & Vegetables:

• Arugula (480mg/100g)
• Rhubarb (281mg/100g)
• Cilantro (247mg/100g)
• Butter leaf lettuce (200mg/100g)
• Spring greens (188mg/100g)
• Basil (183mg/100g)
• Beet greens (177mg/100g)
• Oak leaf lettuce (155mg/100g)
• Swiss chard (151mg/100g)
• Beetroot (110mg/100g)