13 Ways To Get A Harder Erection: Tips And Suggestions

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A quick look at 12 ways to get harder erections

Talk with partners | Skip to details
Explore new things | Skip to details
Eat a nutritious diet | Skip to details
Manage weight | Skip to details
Limit alcohol | Skip to details
Limit smoking | Skip to details
Try regular exercise | Skip to details
Reduce stress | Skip to details
Sleep well | Skip to details
Check your testosterone | Skip to details
See a doctor | Skip to details
Try medications | Skip to details

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This article explores lifestyle changes and medications that can help you get harder erections.

1. Communicate with sexual partners

Emotional and psychological factors can affect sexual performance. If there is no underlying physical health condition affecting erectile function, mental and emotional factors may be the cause.

These could include issues such as:

traumatic previous sexual experiences
a lack of attraction to a partner
feeling anxiety or pressure to perform well sexually

Sexual performance anxiety is a common cause of sexual problems. Although there has not been much research into potential treatments, cognitive behavioral therapy, mindfulness, and meditation may all help.

Talking with a sexual partner about any issues may help improve erectile function and relieve any pressure you may feel. Consulting a sex therapist, with or without a partner, may also help you resolve any issues.

2. Explore new things

Sex does not have to be penetrative to be pleasurable, and anecdotal sources suggest that exploring new approaches to sex may positively affect erections.

For example, the following approaches may help you get harder erections and maintain them:

using a penis ring or sex toys
focusing less on sexual performance and more on pleasurable sensations
trying role-play or foreplay to increase arousal
exploring erogenous zones such as the ears, lips, neck, breasts, nipples, buttocks, and inner thighs

3. Eat a nutritious diet

Eating a heart-healthy diet may also help support penile health and improve erections without taking medications. For instance, according to 2021 research, following the Mediterranean diet could help improve erections in people with ED.

The same risk factors for heart disease, such as obesity and high blood pressure, can also increase the risk of ED. Adopting a Mediterranean diet may help reduce cardiovascular risk factors.

A Mediterranean diet consists of:

plenty of fruit and vegetables
nuts
whole grains
legumes, such as lentils, peas, and beans
olive oil
a moderate intake of fish
a moderate amount of alcohol, such as a glass of red wine with a meal
a low intake of dairy and meat
a low intake of candy

Learn more about foods for better sex.

Foods that cause inflammation can reduce testosterone in the body, which may make it more difficult to get and maintain an erection. Some pro-inflammatory foods could include saturated fats, red and processed meats, and refined grains.

4. Maintain a moderate weight

Maintaining a moderate weight through regular exercise and eating a balanced and nutritious diet can help maintain erections naturally.

Having overweight can be a risk factor for diabetes, and high blood sugar levels from diabetes can cause damage to the nerves and blood vessels. Nerve damage and reduced circulation can affect blood flow to the penis, making it more difficult to get a hard or long-lasting erection.

If you have diabetes, you can help treat ED by managing your blood sugar levels and blood pressure.

Losing weight may also help prevent ED. It is important to speak with a doctor to determine if this is right for you.

If you have obesity or overweight and at least one weight-related health condition, you may be eligible for GLP-1 medication. This medication can reduce your appetite and help with weight management. Read more here:

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How to Get Zepbound

5. Limit alcohol intake

A 2021 analysis of studies found a significant association between consuming alcohol regularly and erectile dysfunction (ED). The researchers said that while drinking moderate amounts of alcohol might remove inhibitions and promote relaxation, chronic alcohol consumption could result in blood vessel damage.

Limiting or avoiding alcohol may, therefore, help improve erectile function.

Anyone concerned about alcohol misuse or alcohol use disorder should speak with a doctor.

6. Limit smoking

Smoking can reduce blood flow to the penis and increase the risk of ED. Smoking can harm the blood vessels and has a link to heart and blood vessel disease, which can also affect erectile function.

If you smoke, reducing or quitting smoking may help improve your erectile function and reduce your risk of experiencing issues.

Choose the best apps to quit smoking.

7. Get regular exercise

Regular exercise helps keep your entire body healthy, inside and out. Exercise increases blood flow to the penis, and researchers suggest that regular aerobic exercise can improve ED.

Plus, studies suggest that regular exercise can help prevent ED in people over 40 years old.

Learn more about exercises that may help treat ED.

8. Reduce stress

Stress releases cortisol, a hormone that helps regulate blood pressure and circulatory systems. Elevated cortisol levels can interfere with the production of testosterone, which is crucial for maintaining libido, sperm production, and overall sexual function.

Chronic stress can affect the male reproductive system and may lead to ED and changes in testosterone production, causing a reduction in sex drive or desire.

Managing and reducing stress may help improve erectile function. You may find that the following can help:

getting regular physical activity
having a social support network
getting good quality sleep each night
trying relaxation and mindfulness techniques

9. Sleep well

A 2023 review of studies suggests that sleep disorders increase the risk of sexual dysfunction. The researchers found a significant association between poor sleep quality and sexual dysfunction. They also found an association between short sleep duration and sexual dysfunction.

Additionally, a 2020 animal study looked at the link between testosterone levels and sleep. The study showed that sleep restriction reduced testosterone levels, which play an important role in sexual behavior and libido. However, results from animal studies may not be fully applicable to humans.

According to a 2020 study on humans, sleep deprivation equal to or more than 24 hours can decrease testosterone levels. However, short-term sleep deprivation may not have significant negative effects.

Even so, ensuring good quality sleep may help improve sexual function. Ways you can help improve your sleep include:

having a consistent sleep schedule
keeping your sleep environment dark, quiet, and at a comfortable temperature
avoiding screen use before bed

Learn more about how to improve sleep.

10. Check testosterone levels

Testosterone levels can play a part in erectile function and sex drive. If you have a testosterone deficiency, you may experience the following symptoms:

a low sex drive
reduced erectile function
fatigue
irritability
depression

If you have low testosterone levels, you can discuss treatments and potential side effects with a doctor. The doctor may prescribe testosterone to take by mouth, through the nose, or under the skin.

At the time of publication, the Food and Drug Administration (FDA) has only approved testosterone medication for people with low testosterone levels and an associated medical condition. It is not safe to take testosterone if you do not have a testosterone deficiency.

Find our top picks and hands-on review of the best at-home testosterone tests.

11. Contact a doctor

Speak with a doctor if you believe your erections are not as hard as they should be. After reviewing your medical history, they can discuss possible causes, run tests, and prescribe medication if necessary.

An in-person or online doctor visit may help you determine whether your erections are typical or not. It may also help prevent potential complications, such as:

a lack of enjoyment in your sex life
a loss of intimacy in a relationship
depression
anxiety
low self-esteem
difficulties conceiving

12. Try medications

Some medications can help you get and keep an erection by increasing blood flow to the penis. These are prescription-only medications, so you will need to visit a doctor in person or use an online doctor service to get a prescription. Doctors may not prescribe these medications if a person takes nitrate or alpha-blockers.

How long can the average man stay erect?

Researchers tend to measure how long it takes to orgasm through sex to determine the average duration of an erection. You may find it takes you longer to reach orgasm on some days than others.

Many people will orgasm in 5 to 7 minutes, although some may ejaculate in less than 1 minute or in over half an hour.

There is no set time for the duration of an erection. The significant variation in the duration of erections is due to many potential factors. For instance, these may include:

alcohol or recreational drug use
distractions
fatigue
feeling self-consciousness
feeling uncomfortable with a partner
tension

Additionally, you can have erections of shorter or longer than average durations due to medical conditions.

For instance, some people experience difficulty getting an erection, getting a firm erection, or maintaining an erection during sex. ED or premature ejaculation (PE) may result from psychological or physical factors.

In contrast, some people may experience prolonged erections due to a condition known as priapism. This can result from injury, sickle cell disease, or taking medications or drugs.

Priapism is a medical emergency. If you experience an erection that lasts 4 hours or more, seek immediate medical attention.

Learn more about how erections work and how long they last.

Frequently asked questions about getting a harder erection

How do you get hard and stay hard fast?

If you find it difficult to become and stay hard, you may wish to speak with a doctor. Prescription PDE5 inhibitor medications, such as Viagra and Cialis, take effect quickly and can last for several hours.

How can I get more erect than usual?

There are several evidence-backed ways to improve erectile function.Some options include exercising, stopping smoking, eating a healthy diet, lowering stress, and getting good quality sleep. Using prescription medication such as Viagra is also a popular way to help develop an erection.

There are several evidence-backed ways to improve erectile function.

Some options include exercising, stopping smoking, eating a healthy diet, lowering stress, and getting good quality sleep. Using prescription medication such as Viagra is also a popular way to help develop an erection.

What causes weak erections?

Many factors contribute to erection issues, including diet, exercise, medication, age, and underlying health conditions, such as diabetes, heart disease, depression, and sleep disorders.

What drinks help you get hard?

There are no FDA-approved drinks to help ED.Some 2021 research suggests that pomegranate juice may help reduce ED symptoms. However, the study had a very small sample size, so more research is necessary.

There are no FDA-approved drinks to help ED.

Some 2021 research suggests that pomegranate juice may help reduce ED symptoms. However, the study had a very small sample size, so more research is necessary.

How long can the average male stay erect?

Typically, an erection may last from a few minutes to half an hour. However, there is no set duration for an erection. Many factors can influence how long an erection lasts.

Why is my erection not as strong as it used to be?

Your erection may not be as strong as it was previously for a number of possible reasons. These include medical conditions such as high blood pressure, diabetes, or depression.Some medications may also affect the strength of your erection. Other factors affecting erection strength may include being stressed or tired or consuming too much alcohol.

Your erection may not be as strong as it was previously for a number of possible reasons. These include medical conditions such as high blood pressure, diabetes, or depression.

Some medications may also affect the strength of your erection. Other factors affecting erection strength may include being stressed or tired or consuming too much alcohol.

Summary

A person may be able to get harder erections by making certain dietary and lifestyle changes, as well as having open conversations with their sexual partner. Taking certain medications may also help.

If a person is experiencing persistent erectile problems, they can talk with a doctor to determine the cause.

In some cases, erectile issues could indicate an underlying condition. Treating or managing that condition can often help treat ED.

Men's Health
Anxiety / Stress
Sexual Health / STDs

How we reviewed this article:

SourcesMedical News Today has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

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Allen MS, et al. (2023). Cigarette smoking and erectile dysfunction: An updated review with a focus on pathophysiology.https://academic.oup.com/smr/article/11/1/61/6985842
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Belliveau R, et al. (2022). Pro-inflammatory diet and depressive symptoms in the healthcare setting.https://doi.org/10.1186/s12888-022-03771-z
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Medically reviewed by Roger Bielinski, MD FACS — Written by Beth Sissons and Danielle Dresden and Hana Ames — Updated on November 14, 2024

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A quick look at 12 ways to get harder erections

1. Communicate with sexual partners

2. Explore new things

3. Eat a nutritious diet

4. Maintain a moderate weight

5. Limit alcohol intake

6. Limit smoking

7. Get regular exercise

8. Reduce stress

9. Sleep well

10. Check testosterone levels

11. Contact a doctor

12. Try medications

How long can the average man stay erect?

Frequently asked questions about getting a harder erection

How do you get hard and stay hard fast?

How can I get more erect than usual?

What causes weak erections?

What drinks help you get hard?

How long can the average male stay erect?

Why is my erection not as strong as it used to be?

Summary

How we reviewed this article:

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