Q: My boyfriend is 46, and over the last few years he’s started having trouble maintaining an erection. His doctor says there’s nothing medically wrong and has prescribed Viagra, but he’s nervous about using it. Are there any diet or lifestyle changes he could make that might make the drug less necessary?
A: Absolutely. When I was in medical school, impotence (or erectile dysfunction) was often attributed to psychological causes. However, we now know that it’s primarily physiological. For many men, the root issue isn’t in their mind — it’s in their arteries.
The Circulatory Connection
The arteries in your heart aren’t the only ones that can become clogged over time. This process occurs throughout the body in both men and women. For men, erectile function directly depends on healthy blood flow to the penis, meaning anything that improves circulation helps, while anything that reduces blood flow makes erections harder to achieve and sustain.
Roughly half of all men over 40 experience some form of erectile dysfunction. Yet because of embarrassment or stigma, many don’t seek help or discuss it — which often worsens stress and anxiety around the issue. In this context, medications like Viagra can be effective because they stimulate nitric oxide production, which dilates blood vessels and boosts circulation. (The Nobel Prize in Medicine in 1998 was awarded for discovering nitric oxide’s vital role in vascular function.)
However, as explored in Smoking & Sexual Performance, certain habits like tobacco use and excessive drinking can cause the same vascular constriction that Viagra seeks to overcome. Addressing these lifestyle factors is often the most natural and sustainable solution.
Habits That Harm (and Help)
Ironically, many of the behaviors often portrayed as part of a “good life” — a high-fat diet, alcohol, smoking, chronic stress, and certain recreational or prescription drugs — actually damage blood vessels, promote plaque buildup, and impair circulation. These same issues also contribute to heart disease, strokes, and other vascular conditions.
The positive news is that lifestyle changes can restore vascular health remarkably fast. Transitioning to a diet rich in fruits, vegetables, whole grains, and omega-3 fatty acids enhances nitric oxide levels naturally, essentially becoming a “natural Viagra.” As detailed in Fish Oil Is What Men Need, omega-3s help keep arteries flexible, lower triglycerides, and improve overall blood flow — all crucial for sexual vitality.
In addition to diet, incorporating regular exercise plays a key role. Cardiovascular and resistance training improve oxygen delivery and hormone balance. According to Exercise Helps You Beat Depression, consistent physical activity not only boosts mood but also supports healthy testosterone levels and circulation — key elements in maintaining libido and erectile function.
The Science of Blood Flow and Nitric Oxide
The mechanism behind improved sexual performance lies largely in nitric oxide (NO). Produced by the endothelium (the inner lining of blood vessels), NO helps dilate arteries and improve elasticity. A balanced diet rich in antioxidants and plant-based nutrients can help preserve endothelial health. Avoiding processed fats and sugars is equally important, as they can impair NO synthesis and lead to arterial stiffness.
Research from the National Center for Biotechnology Information confirms that lifestyle interventions — including dietary adjustments, smoking cessation, and regular exercise — can reverse endothelial dysfunction and enhance erectile response in men with cardiovascular risk factors.
Conclusion
For many men, improving sexual function becomes one of the most powerful motivators for embracing a healthier lifestyle. By reducing saturated fats, quitting smoking, managing stress, and maintaining consistent physical activity, blood flow improves — and with it, natural erectile performance. Medications like Viagra can help, but in many cases, the most effective “treatment” lies in daily choices that promote heart and vascular health.