Facing erectile dysfunction (ED) can be frustrating, especially when it feels like you’ve exhausted every option. It’s a complicated issue, no doubt, but recent research suggests there’s a straightforward lifestyle change that might help: gaining muscle.
This analysis, published in the journal Sexual Medicine Reviews, builds on earlier studies indicating that a solid workout regime benefits both muscle health and reduces ED risk. The findings also touch on nutrition, providing additional strategies for managing ED.
First, a quick refresher: ED is defined as the inability to maintain an erection firm enough for intercourse. It’s reported to affect about 322 million men globally and over half of men over 50.
So, how does muscle gain relate to this issue? Medical experts who treat ED offer some insights.
What did the study find?
In this study, researchers looked at data from 32 different investigations regarding sexual dysfunction, muscle mass, and strength. They discovered that increased skeletal muscle mass and strength are associated with healthier sexual function, particularly in men at risk due to diabetes, obesity, or age.
Additionally, a stronger hand grip—often a sign of overall health and muscle strength—was linked to a lower incidence of ED.
According to the researchers, “Maintaining skeletal muscle through good nutrition and exercise enhances erectile and overall health outcomes.” They suggested that treatments combining sexual function and muscle health, like testosterone and L-carnitine, may offer more benefits.
Key takeaways
The connection between exercise and ED isn’t brand new. “We released a study about a year and a half ago showing exercise’s significant impact on reversing erectile dysfunction,” noted Dr. Mohit Khera, a urologist specializing in sexual dysfunction. The recent findings reinforce that improving muscle mass could positively influence sexual health and general well-being.
There are a couple of aspects to consider:
- Strength training enhances blood flow. While higher testosterone levels from these workouts may contribute somewhat, the main benefits are linked to better vascular health. Strength training reduces inflammation, improves the functioning of endothelial cells, and increases nitric oxide levels, all of which support better blood flow critical for erectile function.
- Greater muscle mass can boost insulin sensitivity, which is important for better erectile health. Dr. John Sigalos pointed out that better glucose regulation is crucial since poor sugar management can impact small blood vessels, eventually affecting erections.
- A stronger physique generally means better overall health, reducing the risk of ED-related conditions like type 2 diabetes or high cholesterol, as highlighted by Dr. Philip Werthman.
So will lifting more take down ED?
Dr. Khera suggests that weightlifting can be beneficial for tackling ED, although he doesn’t prescribe specific workouts just yet. He previously found that 160 minutes of exercise weekly, including strength training, significantly enhanced erectile function, especially among those with severe cases.
Nutrients might matter too
Another point to ponder: the study also indicated that L-carnitine, an amino acid in red meat, poultry, and fish, might help with ED as well. Dr. Khera noted its role in nitric oxide production, which is vital for maintaining healthy blood flow.
Dr. Werthman shared that he has seen positive outcomes from L-carnitine supplements in his patients, having used it for male fertility for years. He found that many men reported improvements in their erections after a couple of months on L-carnitine.
If you’re facing ED, Dr. Werthman stresses the importance of consulting a healthcare provider. They can help identify possible underlying causes and ensure you’re fully assessed before considering options like prescription medications. “Erectile dysfunction can hint at more serious health issues, so it’s essential to check in with a professional,” he said.
