Top doctor recommends four key daily supplements to help men avoid erectile dysfunction – one might already be in your bathroom cabinet

Estimated to strike half of all men over the age of 40, erectile dysfunction will affect most men at some point in their lives. 

It can be triggered by high blood pressure, diabetes, stress, nerve damage and drinking too much alcohol.

But some supplements in your bathroom cabinet may help to stop the problem from happening in the first place.

Dr Donald Grant, Bristol-based GP and Senior Clinical Advisor at The Independent Pharmacy, said vitamin pills costing less than a fiver may help to boost blood flow in the genitals and lower the risk of developing the condition.

Here, he lists four key daily supplements he recommends men take to avoid erectile dysfunction.

L-Arginine

Found in red meat, fish and dairy products, L-Arginine is an amino acid that helps the body build protein.

But Dr Grant says taking it regularly could also help manage erectile dysfunction. 

 L-Arginine is converted into a chemical called nitric oxide in the body, which  relaxes vessels allowing them to open wider for improved blood flow. 

‘This makes it easier for blood to reach the penis,’ Dr Grant said.

‘It can enhance men’s ability to achieve and maintain an erection, helping protect against the condition,’ he added. 

Ginseng

The aromatic ginseng root has been used in traditional Chinese and Korean medicine for years for its supposed benefits for brain health, immune function and stress reduction.

Full of antioxidants, ginseng, extracted from the Panax plant, may also help lower men’s risk of erectile dysfunction, according to Dr Grant. 

That’s because like L-Arginine, ginseng helps to improve circulation in the body. 

One 2013 Korean study reported that red ginseng in particular can dilate blood vessels – improving the flow of blood not just through each vein, but throughout the whole circulatory system. 

‘The supplement has many benefits, including improving focus and boosting the immune system — however, it can also improve blood flow and reduce stress, two key factors for negating the risk of erectile dysfunction,’ Dr Grant said.

‘By increasing blood flow to the penis, men can enjoy sexual encounters without interference,’ he added.

Zinc

Found in foods such as beef, cooked lobster and pumpkin seeds, Zinc is a mineral that’s critical for the development of immune cells. 

But it has also been shown to help boost testosterone levels in men.  

‘The importance of zinc for male sexual function cannot be undermined,’ said Dr Grant. ‘The mineral is required for maintaining healthy testosterone levels and a lack of zinc can lead to problems with libido and general sexual function.’

Although research is limited, a supplement may help raise testosterone levels which can ward off erectile dysfunction. 

Adequate levels of testosterone are crucial for maintaining sexual function.

The hormone plays multiple roles including regulating the production of nitric oxide, a molecule that dilates blood vessels in the penis during sexual arousal, helping it to become erect.

One study from 2000 looked at the effects of a magnesium and zinc supplement and found men who took 30mg of zinc a day had increased levels of free testosterone. 

However, another 2009 study revealed that a zinc supplement won’t raise testosterone levels if you are already getting enough of the mineral. 

Men aged 19 to 64 need 9.5mg of zinc a day and women just 7mg. Experts say most people can get all the zinc they need from their diet alone. 

The NHS recommends limiting intake of zinc to 25mg a day as too much can cause gastrointestinal issues and even weaken your immune system. 

Dehydroepiandrosterone

Dehydroepiandrosterone, also called DHEA, is a hormone that’s made in the body’s adrenal glands — triangular-shaped organs that sit on top of each kidney. 

It can be converted into either estrogen or testosterone in the body, but the hormone steadily declines with age. 

As it is key for maintaining supply of the sex hormones, Dr Grant said taking a supplement could reduce the risk of genital problems in men.

One 2018 American study found that low levels of DHEA were associated with a heightened risk of erectile dysfunction. 

While Dr Grant said his recommended supplements can be helpful, any benefit will be futile if men adopt unhealthy lifestyle habits. 

‘It’s far more important to maintain a balanced diet, exercise regularly, reduce alcohol and don’t smoke,’ he said.