Last summer, The New York Times published an article with a headline that began, "Most Men Will Experience Erectile Dysfunction."

ED is more common than many people realize, affecting half of men over 40. And while ED does get worse as we age, that doesn't mean young people are immune. Guys as young as 20 can be affected.

Even if someone isn't experiencing diagnosable ED, they might notice as they get older that it takes longer to achieve and hold an erection—and that sex "just isn't like it used to be."

The good news is that effective treatments for ED and related issues, like a lower sex drive, do exist. And some don't even require a visit to a urologist's office.

Today, Dr. Jonathan Bratjbord is joining us on the blog to discuss three tips for better erections, along with a word of caution. Note: The following is meant to be educational only, not medical advice. Always consult a physician about your unique healthcare needs.

Here's Dr. Brajtbord, in his own words . . .

3 Tips for Better Erections

I can't tell you how often I've advised my patients, "If it's good for your heart, it's good for your penis."

As a urologist, I see countless men who are shocked that their erections stop working in their 40s and 50s. But here's the thing: Many of these guys are 20 pounds (or more) overweight and haven't exercised in years.

Often, erectile dysfunction (ED) is the vascular canary in the coal mine, and studies have shown the direct link between vascular ED and the subsequent occurrence of a heart attack. 

So, if you want to have better erections and stave off disease to the small vessels in your penis, I have one main "prescription" that I can give you (and it won't even cost you an office visit).

1. Start moving. 

Walking is great but often not enough, depending on where you are in your fitness journey. Any movement is better than none, but I definitely encourage you to start with workouts that increase your heart rate enough so that you break a sweat. Aim to sustain the effort for 15-20 minutes. Repeat two to three times per week.

Sometimes, getting started is the hardest part, especially if you haven't moved your body in a while. Don't wait until your penis stops working to find your motivation and commitment.

2. Pay attention to your diet.

Of course, we can't talk about exercise without talking about how we fuel our bodies, right?

A diet that supports strong erections focuses on optimizing blood flow, hormonal balance—especially testosterone—reducing inflammation, and enhancing nitric oxide production. 

Leafy greens like spinach, arugula, and kale are rich in natural nitrates that the body converts into nitric oxide, a critical molecule for vasodilation and healthy erections. Beets are another excellent source of dietary nitrates, while citrus fruits such as oranges and grapefruits provide vitamin C and antioxidants that improve endothelial function.

For vascular and mitochondrial health, dark-colored berries like blueberries and blackberries, as well as pomegranates, offer potent polyphenols and antioxidants that protect blood vessels. A small amount of dark chocolate (at least 70% cacao) can also enhance circulation, thanks to its flavonoid content. Fatty fish, such as wild salmon, sardines, and mackerel, provide omega-3 fatty acids that reduce inflammation and support cardiovascular health.

Stabilizing blood sugar is key, so opting for low-glycemic carbohydrates like sweet potatoes, quinoa, and legumes can prevent insulin spikes that damage vascular integrity. Incorporating anti-inflammatory spices such as turmeric and ginger can further protect the blood vessels and enhance circulation.

Proper hydration is essential, as even mild dehydration can impair circulation and energy levels. Drinking plenty of water and including circulation-boosting drinks like green tea, which contains catechins, can make a significant difference.

On the flip side, it's important to avoid or limit processed foods, refined sugars, trans fats, and excessive alcohol. These contribute to inflammation, hormonal disruption, and vascular damage—undermining sexual health over time.

3. Don't give up if the above doesn't fix things.

OK, so what if you exercise and follow a heart-healthy, penis-healthy diet, but you're still having trouble? 

If these don't help, it's important to look at contributing causes for your erectile problems. Ensuring that your hormones are optimized can be crucial. Stress, anxiety, and lack of sleep can also play a role in your erectile health. 

There are certainly options when it comes to supplements to help with penile blood flow, along with pharmaceuticals, both oral and injectable therapy. 

Other options include LISWT (low intensity shock wave therapy) and vacuum erectile devices. A penile prosthesis is a last option that some men have to resort to. 

Bonus: A word of caution about the "treatments" you hear advertised on the radio and TV.

I believe in the power of a physician and patient relationship. There is certainly no shortage of ways to acquire medications for your ED. I do not believe there is a "one size fits all" treatment. Establishing a real relationship with your physician is crucial to ensure that you are receiving a personal approach to your health. 

Struggling with erectile dysfunction? Our urologists can help.

Request an appointment with one of our urologists to discuss your ED.