BLUECHEW blog

You’ve probably heard that what you eat impacts your energy, focus, and even your gains in the gym. But here’s a lesser-known truth: your diet can play a significant role in how strong—and how consistent—your erections are.

What you put in your body can directly affect your blood flow, hormone levels, and even your confidence when it’s time to perform. If you’ve been wondering whether there’s a “best” diet for solid erections, the answer isn’t quite as cut and dry as you’d hope.

While the Mediterranean diet has the most scientific backing, it’s definitely not the only way to improve your erection health. Plant-based eating, intermittent fasting, and even choosing more organic foods have also shown promise in helping men achieve better erectile health.

But for some men, diet alone might not cut it. For many, combining healthy eating habits with proven medical treatments like BlueChew’s compounded chewable tablets can lead to the best results. 

In fact, a 2021 review found that combining phosphodiesterase type 5 (PDE5) inhibitors with other therapies, such as lifestyle modifications, significantly improved erectile function compared to monotherapy.

Below, we’ll break it all down.

How Diet Affects Erections 

Erections aren’t just about arousal—they’re about circulation, hormones, and inflammation. If your blood vessels aren’t working well, or your testosterone is in the tank, it’s going to impact how you show up in the bedroom.

A diet high in processed foods, sugars, and saturated fats (AKA the typical Western diet) has been linked to reduced erectile function and a higher risk of conditions like diabetes and high blood pressure—two major contributors to erection issues.

According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), eating habits are a key piece of the erectile health puzzle. A 2020 review laid it out: unhealthy diets impair endothelial function, decrease nitric oxide availability, and increase oxidative stress—all bad news for your erection.

But here’s the good news: cleaning up your diet and focusing on whole, nutrient-dense foods can reverse a lot of that damage and get your sexual health back on track.

Mediterranean Diet

If there’s one diet that keeps showing up in the research, it’s the Mediterranean diet. Think: grilled fish, colorful veggies, olive oil, nuts, beans, and whole grains.

This diet isn’t a fad—it’s a science-backed eating style that supports vascular health, hormone production, and reduced inflammation, all of which are essential for quality erections.

A 2020 study found that men who followed the Mediterranean diet more closely had significantly better erectile function scores. And, in a 2021 study, researchers linked adherence to this diet with higher testosterone levels and improved sexual satisfaction.

It’s no wonder multiple reviews have concluded that the Mediterranean diet might be the gold standard for boosting erection quality naturally.

But is the Mediterranean Diet the only path to better erections? Not at all.

Plant-Based Diets

Going plant-based isn’t just for yoga instructors and smoothie influencers anymore. A growing body of research shows that vegan and vegetarian diets may help improve blood flow, reduce inflammation, and support hormone balance—all crucial factors when it comes to strong erections.

A 2022 study found that men following a plant-based diet had better overall erectile function compared to those eating a more animal-heavy diet. Researchers suggest this may be due to the diet’s ability to improve cardiovascular health, lower cholesterol, and increase nitric oxide availability—all of which help improve blood flow to where you want it most.

There’s also evidence that plant-based diets may help support healthy testosterone levels, especially when they’re well-planned and include enough zinc, B12, and healthy fats. A 2021 review backed this up, showing that plant-based eaters can maintain optimal hormone health with the right nutrient support.

And let’s not ignore the bonus: plant-based diets tend to help with weight loss and insulin sensitivity, two big factors in reversing mild-to-moderate erectile difficulties.

Bottom line? You don’t have to go full vegan to see benefits—but shifting your plate toward more plants and fewer processed foods could give your erections a serious boost.

Intermittent Fasting

You’ve probably heard about intermittent fasting (IF) as a way to lose weight or “reset” your metabolism—but what about for erections?

While it hasn’t been studied as directly or extensively as diets like Mediterranean or plant-based, intermittent fasting shows a lot of potential. That’s because it helps improve the systems that erections depend on: circulation, hormones, insulin sensitivity, and inflammation.

In a 2020 study, researchers found that overweight men who followed an intermittent fasting pattern had improved testosterone levels, lower insulin, and better metabolic markers—all great news for boosting bedroom performance.

Another review suggested that IF may enhance testosterone production and reproductive function, likely through its effects on body fat and inflammatory markers. And since erectile dysfunction is often an early sign of cardiovascular disease, anything that improves heart health—like intermittent fasting—may help below the belt, too.

Some research suggests that intermittent fasting may also prevent erectile troubles from developing down the road.

It’s not a miracle fix, but when paired with a nutrient-dense, whole-food diet and proper hydration, intermittent fasting might be a powerful strategy for some men looking to reclaim their edge.

Eating Organic

Let’s be real, most people aren’t thinking about pesticides when they’re picking out groceries. But here’s why you might want to start.

Some studies suggest that exposure to endocrine-disrupting chemicals—like pesticides, phthalates, and BPA—may interfere with testosterone production and blood flow, two key players in erection quality. That’s where organic eating comes into play.

A 2020 study found that men who mainly consumed organic foods had better erectile function than those who didn’t. While this research is still emerging, it lines up with other data showing that reduced chemical exposure may benefit reproductive and hormonal health.

Another study points out how certain food-based chemicals may negatively impact sperm quality, testosterone levels, and vascular function—things you definitely want working in your favor.

The takeaway? You don’t need to go full-on farmer’s market, but choosing organic meat, dairy, and produce when possible—especially the foods you eat often—might be a smart move for your health and your performance.

Is There One Best Diet for Erections? Not Exactly

We get it—you’re looking for the one diet that’s going to get you back to your rock-solid best. And while the Mediterranean diet has the strongest evidence behind it, that doesn’t mean it’s the only option.

Plant-based eating, intermittent fasting, and even choosing more organic foods can all play a role in boosting erection quality—especially when they help you feel better, move better, and improve your overall health.

Here’s what all these approaches have in common:

• They emphasize whole foods over processed junk.
• They help support cardiovascular health and testosterone production.
• And most importantly, they’re sustainable when they match your lifestyle.

No matter which way you lean, pairing a healthy diet with clinically proven treatments like BlueChew can give you the best results. 

So don’t overthink it—find a diet that works for you, stay consistent, and add a little help when you need it.

How To Get Medication Through BlueChew

Interested in getting your hands on a prescription for daily erection-enhancing medications? BlueChew has got you covered.

Select a plan, complete an online intake, and you’re done. A medical provider will review your information and, if appropriate, prescribe your plan, which will be shipped directly to your door.

No doctor appointments or patient support charges make it a stress-free experience.

With plans starting as low as $25 per month, BlueChew can fit into anyone’s budget. Plus, there’s no commitment—you can easily cancel or switch plans anytime.
Click here to explore all plan options for treatments at BlueChew.

FAQS

1. Is the Mediterranean diet really the best for erections?

It has the most research behind it—showing benefits for blood flow, hormone production, and reduced inflammation—but it’s not your only option. Plant-based diets and intermittent fasting can also be effective.

2. Will going vegan improve my erections?

It might. A plant-based diet can boost circulation, lower cholesterol, and increase nitric oxide availability—all good for erections. Just make sure to get enough zinc, vitamin B12, and healthy fats to support testosterone.

3. Can intermittent fasting help with erectile function?

Yes, indirectly. IF can improve testosterone levels, insulin sensitivity, and cardiovascular health—factors that play a role in erectile quality.

4. Do I need to eat 100% organic?

No, but choosing organic for foods you eat often—especially meats, dairy, and certain produce—may help reduce exposure to chemicals that can affect testosterone and blood flow.

5. If I eat healthy, do I still need medication?

Some men see improvements from diet alone, but for many, pairing a healthy diet with treatments like BlueChew’s chewable tablets provides faster, more reliable results.

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This article is for informational purposes only and does not constitute medical advice. The content provided here is not a substitute for, and should never be relied upon as, professional medical advice. Always consult your doctor to discuss the risks, benefits, and appropriateness of any treatment. BlueChew offers compounded medications prescribed solely for the treatment of erectile dysfunction and sexual performance enhancement. Compounded medications are not FDA-approved.