How to Increase Blood Flow to the Penis for Stronger Erections

We've put together this comprehensive guide on how to help you increase blood flow to your penis.

Dr. Jed Kaminetsky
Board Certified Urologist, expert in male sexual dysfunction
by Dr. Jed Kaminetsky Last updated 10/30/2023




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Man with lots of stress has low blood flow to the penis

The mechanics of a penis and its sexual functions are pretty straightforward.

Blood rushes to where it needs to go, and when you get the job done with it, it goes back from whence it came. Everyone is happy.

Wait, hold on.

What happens if the blood ‘rush’ isn’t much of a rush per se and more of a slow blood ebb? 

Well, what you get is a problem that nearly a third of men face- and something that can cause problems with sexual performance and anxiety.

And it culminates in what we know as erectile dysfunction (ED).

Quick FAQs

Yes, there are several natural ways that you can increase blood flow to your penis, such as diet and exercise.

As long as done correctly, then no. However, there are devices like non-medical penis pumps that can cause harm if not used properly.

Not only will your penis function better, but you will also begin to notice stronger erections and a healthier libido.

Reduce stress levels

Stress triggers an innate response within your body that causes your blood vessels to constrict and then causes high blood pressure.

It also increases the sympathetic nervous system, which reduces blood flow to the periphery appendages, including the penis.

This is why your fingers get numb in cold weather.

This, of course, also restricts blood flow to the penis and causes trouble getting an erection.

See, a reduced or slow rate of blood flow to the penis and erectile tissue is caused by several factors, most of which negatively affect your health, and stress compounds almost all of them.

Sexual health is all about healthy blood flow. The better it is, the easier it is for you to get an erection.

The data seems pretty clear when looking at this research article; the author directly links the problems stress can cause with normal sexual function.

It can be anywhere from decreased libido to interruption of proper erectile function due to reduced blood flow.

It can be anywhere from decreased libido to interruption with proper erectile function due to reduced blood flow.

Expert Insight: Perhaps too much stress is to blame. Find out how stress and anxiety can contribute to erectile dysfunction.

We realize that sources of stress can be hard or almost impossible to avoid sometimes, but finding ways to reduce it will go a long way in helping your overall sexual performance.

This not only helps your mental health but improving blood flow will also mean helping your physical health.

The first step in that process is identifying areas in your life that can augment the amount of stress you have in your life and working on alleviating it where you can.

Easier said than done, we know.

If you're finding it hard to deal with it personally, professional help in the form of therapy can help identify actionable changes in your life to help with sexual, physical, and mental health.

But if you're looking for something that's just less long-term and more immediate, guided meditation and breathing exercises work best.

The flow of breath through a guided meditation stance can then, in turn, help with the flow of blood within your body.

This breath-to-blood flow connection is something that most fitness professionals are already aware of and encourage.

Watch your weight

Scale with cloth tape measure resting on it

Your weight affects :

  • Your cardiovascular health, i.e., blood circulation
  • Testosterone levels
  • Ability to maintain an erection

And as a result, your sexual performance. With increases in weight, all of these are impacted quite hard.

Your body runs an efficient system with an engine at the center. That engine(your heart) works 24 hours and takes no breaks in pushing blood around your body.

It has to work a little harder with increases in weight since blood vessels can be thinned out here.

This is why your doctor will recommend staying within a healthy weight bracket.

And this is why it's also related to sexual dysfunction.

This 2005 research study finds: that your weight heavily influences erectile dysfunction.

Obese or overweight men are more likely to face problems with sexual performance, maintain erections and have low testosterone caused by other factors relating to weight as well.

Pro Tip: VitaFLUX Nitric Oxide Boosting Supplement from Promescent can help speed up recovery times from the gym.

Medical issues commonly associated with obesity, such as hypertension(high blood pressure) and diabetes, can influence the proper delivery of blood to the erectile tissue in the penis.

While we're not advocating for you to obsess over your weight and ruin your body image, a healthy weight that allows for a better experience both in bed and in life will most definitely lead to an overall healthier lifestyle.

You need to improve blood flow for all of this to be possible!

Better blood flow is good for you and your penis.

Prescription Medications

Image of prescription medications for erectile dysfunction

Several prescription medications are proven to get the blood flowing to your penis. These are known as PDE5 inhibitors, and they have a well-known reputation for helping men tackle erectile dysfunction.

These include:

  • Tadalafil(Cialis & Adcirca)
  • Sildenafil (Viagra, Revatio)
  • Vardenafil (Levitra, Staxyn™)
  • Avanafil (Stendra)

These are all only available with a prescription, and each comes with its own unique side effects. If you are considering taking a PDE5 inhibitor, then speak to your doctor and find out which one is best for your needs.

Watch what you eat

Healthy food to help increase blood flow to the penis

Continuing on from above, we'll try and outline a diet of foods that help improve blood flow.

These also go a long way in providing you healthy vitamins necessary for both a healthy blood system and a great sex life!

What you’re putting in your body has a direct effect on your performance in bed.

Pro Tip: If you're looking to boost your bedroom performance, then our article on how to last longer in bed can help.

For example, one study shows that magnesium which plays an important role in many of your body’s biological functions can help increase the time it takes for you to ejaculate.

So here's a list of foods that help accomplish the same:

Dark Chocolate - Being an aphrodisiac, it contains anandamide, a compound that helps your overall mood. Couple this with its anti-oxidant properties, you’ll be increasing the flow to the penis, helping you last longer, and helping with erectile dysfunction.

Green Tea - Green tea is a natural anti-oxidant meaning it’ll help regulate blood supply to your sexual organs and help maintain erections. Having green tea regularly can have a great impact on your sexual health overall.
Fatty Fish - Chock full of Omega-3 acids, you’ll be improving your overall cardiovascular health with these foods.

Pumpkin Seeds - Containing both healthy amounts of Zinc and Omega-3 acids, these may help your male sexual performance in particular. Anything that has Zinc may help with premature ejaculation, and pumpkin seeds are a great source.

Avocados - They contain vitamins B, K, and C, as well as plenty of fibers and proteins. These regulate blood flow to organs which helps in performing better. So have that avocado toast in the mornings!
Pomegranates - Pomegranates or their juice are natural antioxidants, helping improve blood flow. A glass a day should be sufficient!

Watermelon - You may be surprised to learn that watermelons are a natural form of viagra! It creates arginine in your body which helps in dilating the blood vessels in your penis. This greatly helps with premature ejaculation and erectile dysfunction. Have some in your next fruit salad.

Beef - A natural source of zinc, beef ( and other types of red meat) is best eaten in moderation! Beef is also a great source of natural fatty acids which promote sexual wellbeing and a better sex life.

Garlic and Ginseng - Ginseng helps with so a lot of your body’s core functions: cardiovascular, central nervous, and metabolic- to name a few. All these factors go into treating erectile dysfunction. Garlic does much of the same. It has antihypertensive properties, ensuring that your blood pressure is regulated and improving sexual health.

Red Wine - Packed with antioxidants, red wine can help you last longer in the bedroom. But use in moderation because alcohol can hinder sexual performance if consumed in excess.

    Vitamins and supplements

    Vitamins and supplements to increase blood flow

    If you're looking for a way to 'supplement' your eating habits with something that is sure to give your circulation a little extra oomph, vitamins and supplements should be your go-to choice.

    This isn't going to be an end-all-be-all list of vitamins or supplements, and you should absolutely get professional medical advice before you start taking them but if you're looking to increase blood flow, you can't go wrong with any of the vitamins or supplements that we'll list here.

    L-arginine - Your body converts this supplement into nitric oxide, which helps expand your blood vessels and increase blood flow. This means that you can get an erection and not have to worry about losing it due to reduced blood flow.

    Vitamin E - This is great for hair, nails, and your penis! Eating vitamin E-rich food like wheat and sunflower oil helps maintain better blood flow.

    Vitamin B - Found in most leafy greens like spinach and kale, B vitamins are known to improve arterial functions, such as blood flow, and reduce the risk of other heart problems, as discussed in the article. They'll positively affect your ability to get an erection by increasing blood flow to your penis.

    VitaFLUX - Our product, VitaFLUX, a nitric oxide boosting supplement, is clinically proven to increase erectile functioning by getting you the vitamins you need to help increase circulation and blood flow to your penis.

      Your treatment options here aren't limited at all but before you try out anything, you should seek a consultation with your doctor.

      For example, any Phosphodiesterase-5 (pde5) inhibitors are a choice for most men.

      The most common form of these types of inhibitors is the popular ED medication, Viagra.

      Though most, if not all, pde5 inhibitors are considered medications, and if you plan on taking prescribed medication you should talk to your medical professional or doctor.

      Exercise regularly to improve blood flow

      Man exercising to help increase blood flow to the penis

      Want another great way to increase blood flow? Get that heart pumping!

      Exercise helps with a lot of things, but for our concerns, it can help a lot with circulation, which is our main benefit here.

      The medical benefits of exercise have never really been in dispute.

      The first thing any doctor will bring up with regards to improving penile problems is a well-regimented exercise schedule.

      Pro Tip: Find out how excess belly fat can cause erectile dysfunction.

      Compounded with a great diet, this can help bring down your blood pressure and help blood circulation to the penis.

      This 2017 study shows how aerobic exercises can really help people with hypertension greatly improve their conditions.You'll need to consult a doctor or fitness professional to understand which exercises help with what.

      But if we're generally talking about erectile dysfunction and increased blood flow to the penis, endurance training and resistance training are good choices to boost circulation and even control complications with diabetes.

      If you plan on maintaining an erection and getting that penile tissue pumping, then you really need to get on a good diet and fitness regimen.

      If you're maintaining it, you also reduce the risk of other health issues popping up.

      Reduce Alcohol and Nicotine Intake

       Reduce nicotine and alcohol intake for increased blood flow to the penis

      meta-analysis of existing texts shows that alcohol can hinder penile performance because it can hinder blood flow to the penis.

      The same can be said for smoking nicotine.

      These days nicotine delivery devices are available in all shapes and forms. 

      From smoking to vaping, none of them are good for your blood flow and can contribute to ED.

      Nicotine makes your heart work double-time, making your arteries start to squeeze.

      For men, this means trouble maintaining an erection due to reduced blood flow to the penis and possibly resulting in erectile dysfunction.

      Sort of an anti-viagra.

      Alcohol has long been known to hinder male sexual performances by restricting blood flow.

      For most men, a couple of beers before sex usually doesn't hinder their performance.

      But if your arteries already have trouble getting blood where it needs to be then even moderate amounts could be causing a blood flow problem.

      Proper blood flow to the penis is vital for men to perform in bed and things like alcohol and nicotine will only make the situation worse.

      Try to consume alcoholic beverages in moderation, if at all, before sexual encounters. Your penis will thank you.

      Most medical experts agree both these substances have adverse effects on your health, so avoiding or minimizing them can really boost your performance in bed.


      Happy man with increase blood flow to his penis

      It's not a coincidence that ways to improve blood flow also result in a better overall lifestyle.

      A great fitness regimen coupled with a stellar diet that includes vitamins, foods like red meat, and medically approved medications give a great path to better performance in bed.

      The end goal is better blood flow to the penis.

      Anything that decreases penile blood flow also decreases cardiac blood flow and the risk of cardiac disease.

      No one dies of ED, but people do die of cardiac disease.

      An erect penis is a healthy penis and is indicative of overall good health!

      We hope we've covered all bases to help you get there!

        Dr. Jed Kaminetsky

        Dr. Jed Kaminetsky

        Dr. Jed Kaminetsky M.D. is an American Board Certified Urologist and earned his Medical Degree at New York University. In his tenure he became a member of the American Urological Association and the American College of Surgeons. Dr. Kaminetsky pioneered the minimally invasive Rezum BPH treatment and is an expert in male and female dysfunction.


        Absorption Pharmaceuticals LLC (Promescent) has strict informational citing guidelines and relies on peer-reviewed studies, academic or research institutions, medical associations, and medical experts. We attempt to use primary sources and refrain from using tertiary references and only citing trustworthy sources. Each article is reviewed, written, and updated by Medical Professionals or authoritative Experts in a specific, related field of practice. You can find out more about how we ensure our content is accurate and current by reading our editorial policy.

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        The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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