Erectile difficulties are among the most common problems affecting the sex lives of thousands of men. Currently, approximately 152 million men worldwide suffer from some form of erectile dysfunction (= the inability to achieve a normal, firm erection).
This is a relatively widespread problem that makes sexual intercourse difficult. Erectile dysfunction can be diagnosed if one in every four attempts at vaginal penetration is unsuccessful. If you wish to consult a specialist—a doctor—a urologist is the appropriate professional in this field.
But aside from medical help, there are also many ways you can support your erection on your own.
A barometer of every man’s health
Remember that an erection is a kind of barometer of health. If there is a problem in this area, it may be a sign of a more serious illness, but of course, it may not be. In any case, it is always necessary to assess your current lifestyle and the presence of other health issues.
How does an erection occur?
And how exactly does an erection occur? The first impulse originates in the brain, triggered by a psychological stimulus (e.g., looking at a naked partner, viewing erotic magazines, watching erotic videos, or thinking about sex). These psychological stimuli can come from any source at any time of the day.
Based on the psychological stimulus, your brain sends a “command” to the erectile center, located in the sacral spinal cord, from where it is transmitted to the erectile nerves. These nerves carry impulses to the penis, which becomes erect as a result of increased blood flow and the action of hormones. The entire process takes just a few seconds.
Problems with so-called soft erections
However, not all types of soft erections can be immediately classified as erectile dysfunction. There are certain degrees of erection hardness that can help determine how serious your problem is.
- Grade 1 (mildto insufficient penile erection) – Although the penis is erect and the man is aroused, the erection is soft and sexual intercourse is not possible. Almost every man experiences this condition at some point in his life. This stage is usually caused by increased stress or anxiety. If this problem occurs only rarely, there is no need to address it; it is advisable to get more rest.
- Stage 2 (no erection) – This is essentially a complete lack of erection.
The penis is not erect, it is not hard at all, and therefore it is impossible to have sex. In this case, even rest will not help. With this stage of erectile dysfunction, you should definitely see a doctor. - Stage 3 (painful erection) – A condition where the penis is normally erect and sexual intercourse is therefore possible, but the erection is uncomfortable to the point of being painful, so that no intimacy can take place anyway. Painful erections can be caused by bacteria in the urethra, a bladder infection, or even more serious conditions (e.g., prostate cancer or a ruptured corpus cavernosum). In this case, it is necessary to contact a doctor immediately.
Problematic male erectile dysfunction—what causes it?
Erectile dysfunction affects more than half of men over the age of 50, but in recent years it has also been increasingly common among younger men. First and foremost, it is important to consider your lifestyle, which plays a significant role in erectile dysfunction.
Frequent and excessive alcohol consumption, smoking, being overweight or obese, lack of regular exercise, diabetes, high blood pressure, heart and vascular problems, poor diet, excessive coffee consumption, nerve damage, low testosterone levels, medication use (e.g., antipsychotics, antidepressants), prostate cancer, weakened pelvic floor muscles, an enlarged prostate, as well as long-term stress, excessive fatigue, mental health issues, depression, or even the common cold and flu. All of these have a significant impact on a man’s erection.
How to prevent these problems?
As with other conditions, in the case of erectile dysfunction, it is of primary importance to try to preventthe problemas much as possible. Try to avoid the risk factors listed above, which can lead to atherosclerosis (hardening of the arteries), to the greatest extent possible.
If a sudden loss of erectile function occurs, it may be a symptom of another serious condition (e.g., stroke, diabetes, coronary artery disease, etc.). In this case, consultation with a specialist is essential.
How is it treated?
As mentioned in the introduction, erectile dysfunction can be treated with medications whose primary function is to increase blood flow to the erectile tissues; however, always remember that all these medications are available only by prescription.
All over-the-counter preparations for erectile support fall into the category of dietary supplements. Their effects are not verified by anyone. However, it cannot be said that they are ineffective; they may be useful, especially for patients with milder forms of erectile dysfunction.
For more severe forms, consultation with a doctor is always necessary, and consultation with a doctor is also essential for all patients with heart disease.
Diet to Support Erectile Function
A high-quality, balanced diet is very important. It is advisable to avoid overly spicy and salty foods. On the other hand, fresh ingredients, nuts, seafood, and high-quality oils are recommended. Other recommended foods include, for example:
- seafood: salmon, herring, mackerel, sardines, mussels, trout
- vegetables: tomatoes, broccoli, asparagus, onions, garlic, spinach, beets, bell peppers
- fruits: pomegranates, blueberries, apples, strawberries, citrus fruits, peaches, bananas, cherries
- olive oil
- legumes
- nuts: walnuts, Brazil nuts, pistachios, almonds
- dark chocolate
- brown rice
Regular exercise
Another essential aspect is exercise. This refers to both regular physical activity as part of your healthy lifestyle, as well as engaging in some physical activity before sex itself.
For example, do 10 push-ups, 20 sit-ups, or 10 minutes of aerobic activity. This will increase your heart rate, speed up your breathing, and, last but not least, improve blood circulation throughout your body. According to experts, regular aerobic exercise (about 4 times a week) serves as a form of prevention against erectile difficulties.
Healthy Lifestyle
- Caffeine Consumption – caffeine quickly energizes you and helps relax the arteries in the penis, which leads to increased blood flow. However, if caffeine consumption is excessive, the opposite effect may occur, and your erection will last only a very short time.
- Alcohol – if you suffer from erectile problems, try to avoid alcohol. Alcohol dulls the senses and simultaneously raises blood pressure.
- Smoking – it clogs blood vessels, causing less blood to flow through them and resulting in overall reduced blood flow to the body.
And as we mentioned above, where there is no blood, there is no erection. According to a study from Iran that followed more than 2,800 smokers, it was found that in over 25% of men who quit smoking, the quality of their erections also improved significantly. - Psychoactive substances – their consumption does not benefit erection quality either.
- Overweight and obesity – according to the study, men who are overweight or obese have a higher risk of erectile dysfunction.
- Regular rest – quality rest is essentially a cure for all ailments. If you are tired, don’t force yourself to have sex
Dietary supplements
Dietary supplements are special natural preparations» Check out our reviews and tests of aphrodisiacs «
However, it is important to remember that dietary supplements need to be taken over a longer period of time to notice any positive effects. It is also important to know that dietary supplements do not cure erectile dysfunction; their effect is merely stimulatory. Dietary supplements for erectile support should contain:
- Saffron (Crocus) – increases libido.
- Tribulus terrestris (Tribulus terrestris) – an herb that supports erections and sex drive. It also balances or supplements the production of the male sex hormone testosterone and improves sperm quality.
- Selenium and zinc – support proper immune system function. Selenium also helps stimulate spermatogenesis and semen production.
- Ginkgo biloba (Ginkgo biloba) – helps improve blood flow throughout the body, including the pelvic region.
- Ginseng (Panax ginseng) – supports the immune system, boosts the body’s resistance, combats fatigue, and contributes to overall erectile quality.
- L-arginine – an amino acid that is a source of nitric oxide. Its function is to dilate blood vessels and, as a result, improve blood flow to the pelvic region and the penis.
- Chinese wolfberry (Schisandra chinensis) – also known as Goji.
- Saw palmetto (Saw palmetto) – helps improve prostate function and also acts as an aphrodisiac.
- Peruvian Maca (Lepidium meyenii) – increases libido, has a positive effect on erections, and generally harmonizes the hormonal system.
- Rhodiola rosea (Rhodiola rosea) – has a positive effect on the nervous system and stress, oxygenates the heart and nervous system, and supports blood circulation.
- Grape seed extract – helps maintain normal cardiovascular function.
The herbal preparations listed above can be purchased individually (usually in powder or tablet form) and mixed or taken according to the recommended dosage. Here you have the option to choose for yourself which dietary supplements you will take.
You can also purchase dietary supplements at a pharmacy; however, in this case, you should check the specific composition of each brand in advance (i.e., which specific dietary supplements the product contains). Men often choose, for example:
- Eregma Max Power
- Brainway L-arginine
- Clavin Platinum
- ArginMax Forte
- Argin-IN for Men
You can also find products on the market that are taken immediately before sexual intercourse, such as:
- Brainway L-arginine
- Clavin Original.
Erection-enhancing medications
All erection-enhancing medications are always and exclusively available by prescription. Therefore, they cannot be purchased over the counter. In all cases, and especially if you have other underlying conditions (e.g., diabetes, high blood pressure), a consultation with and recommendation from a doctor is essential. The most commonly used on the Czech market are:
- Viagra – known worldwide as the “little blue pill.” Historically, it was the first available tablet for improving erections. However, Viagra also has a number of side effects. It cannot be combined with other erectile dysfunction medications, increases the risk of heart attack, and may also cause increased heart rate (not recommended for people with high blood pressure).
- Kamagra – this is essentially the same pill as Viagra, just green. Officially, this medication is not sold on the Czech market.
- Cialis – should not be taken in cases of heart or kidney disease, stomach ulcers, bleeding disorders, and many other conditions. Side effects may also occur with Cialis, such as difficulty breathing, swelling of the face, tongue, or lips, back pain, indigestion, mild dizziness, and others.
- Spedra – one of the newest medications, promising the fastest onset of action (in less than 15 minutes). However, a number of side effects may also occur here.
- Levitra – the pill’s effect may occur as early as 15 minutes after taking it. It is not recommended for men with cardiovascular disease, high blood pressure, or a history of stroke, as well as those with stomach ulcers or blood clotting disorders.
Other options for supporting erections
- Vacuum pump – a special sex aid that uses negative pressure to increase blood flow to the penis and thereby strengthen the erection. Thanks to the vacuum, the penis may even enlarge slightly. Using a vacuum pump is great for anyone who doesn’t want to take any medication. If you plan to use a vacuum pump regularly, we definitely recommend investing a little more in this sex toy and purchasing a high-quality one. At the same time, keep in mind that using a vacuum pump too frequently can leave painful bruises on your penis.
- Teas to support erections – they work similarly to herbal preparations. Tea blends to support erections usually contain a mixture of the herbs listed above and other plant extracts that are intended to strengthen your erection and stimulate your libido. Teas to support erections must be drunk regularly and over a longer period of time.
- Massages—we recommend tantric or nuru massage, which can serve as powerful stimulation.
- Shockwave therapy – the treatment is very simple; over the course of four sessions, the doctor applies a special device that sends shockwaves into the penis. You have nothing to worry about; the entire process is completely painless.
The purpose of the waves is to relax the blood vessels in the penis, which then become more permeable, allowing for better blood flow to the penis.
- Penile implants and “push-button” erections – this is one of the newest options for supporting erections. The entire process involves the surgical insertion of an erectile penile implant that ensures an erection whenever you press a button. This option is primarily used for men following a severe injury, illness, serious traffic accident, or gender reassignment surgery. With a penile implant, it is possible to achieve a firm erection anytime and anywhere without external stimulation.
- Erection-enhancing gel – these are considered one of the least effective methods. They serve more to delay ejaculation than to directly support an erection.
Exercises to Support Erections
Increased blood flow to the penis can also be achieved through special exercises.
- Jelqing– A special exercise in which you stretch the penis with your hand, thereby improving blood flow. Jelqing can be performed alone or with a partner as part of foreplay.
- Exercises while urinating – Try to hold your urine and release it gradually into the toilet. The urine will not flow in a straight stream but in spurts. Try to hold it for as long as possible.
- Method for maintaining an erection for as long as possible – Try to become aroused as you normally would. Once you achieve at least a slight erection, try to maintain it for as long as possible, but without actual intercourse or climax. This exercise is very difficult, but results will come with regular practice.
- Kegel exercises – These are among the most common exercises and are also very simple. They serve to strengthen the pelvic floor muscles. Results can be observed after approximately 4–6 weeks of regular exercise. To perform one Kegel exercise, contract the muscles you use to stop the flow of urine. One such contraction equals one Kegel exercise. It is generally recommended to do 3 sets of 20 Kegels daily. If you can manage more, you can do more.
- Exercises to activate the pelvic floor muscles – Lie on your back with your knees slightly bent. Exhale, try to squeeze your pelvic floor muscles, and count to 3.
Inhale, relax the muscles, and count to 3 again. Try to identify the exact group of pelvic floor muscles, which may take some time. - Activating the pelvic floor muscles while sitting – Sit on the floor, place your hands at your sides, and extend your legs in front of you. Follow the same procedure as for the pelvic floor activation exercises – squeeze the muscles for 3 seconds as you exhale and relax as you inhale. Try not to tighten your buttocks, abdomen, or leg muscles.
- Activating the pelvic floor muscles while standing – Stand with your arms hanging loosely at your sides and your feet hip-width apart. Activate your pelvic floor muscles again.
- Pelvic lifts – Lie on your back, bend your knees, and let your arms rest loosely at your sides. Exhale and squeeze your pelvic floor muscles. Press your heels into the mat and lift your pelvis so that your upper back remains on the mat. Inhale, squeeze your pelvic floor muscles, and count to 3–5. As you inhale, slowly lower your pelvis. One set = 10 pelvic lifts.
What advice can we offer in conclusion?
In conclusion, it is important to note that the primary causes of erectile dysfunction have long-term effects on improving erections. If treatment focuses solely on erectile dysfunction itself, relief and improved erections may only be temporary. Medications do not help many patients, especially if their condition has a psychological cause.
It is always important to make overall changes, particularly in terms of diet, regular physical activity, and overall lifestyle. Stress and mental well-being also play a significant role here. In this case, it is advisable to address mental health issues with a specialist—a clinical psychologist or psychiatrist—through supportive psychotherapy.
