At Phoenix Men’s Health Center, we talk with men every day who want to feel stronger, more confident, and more energized—not just in the gym, but in the bedroom too. One of the most common questions we hear is:
“What can I do at home, starting today, to improve my erections naturally?”
The truth is, you don’t always need prescriptions or complicated routines. A lot comes down to what you put in your body and how you move it. Nutrition and exercise are the foundation for both testosterone production and nitric oxide—the key molecule that opens blood vessels and helps you achieve stronger, longer-lasting erections.
Let’s break it down.
The Key Nutrients for Testosterone & Erections
Certain minerals and amino acids play a direct role in testosterone production and blood flow. Here are the big ones to focus on:
- Zinc – Essential for testosterone production. Low zinc levels are strongly linked with lower testosterone.
- Magnesium – Supports hormone balance and works synergistically with zinc.
- L-Arginine & L-Citrulline – Amino acids that increase nitric oxide production, improving blood vessel dilation and circulation.
- Healthy Fats & Cholesterol – Your body uses cholesterol as the backbone to create testosterone. The right fats are critical.
