Whether you call it an erection, boner, stiffy, or hard-on (the list goes on)… the erection is a symbol of virility and unbridled pleasure. The erection is monumentally associated with society and culture’s ideas of stereotypical masculinity, appearing everywhere from ancient art to religious imagery, and even becoming one of the most graffiti’d icons of all time. How many times can you say you have walked through a city centre and not seen a hard penis drawn somewhere? And me, personally? I love them.
But let’s face it, most men and people with penises have experienced those moments when their penis just didn’t rise to the occasion as they had hoped. This can be due to erectile dysfunction, anxiety, lifestyle choices, over masturbation, or performance confidence. Or sometimes a mix of the above.
But fear not, dear reader! As, whether you are looking to boost your own performance confidence or learn about basic ways to increase your partner(s) erections during all types of playtimes… this guide is for you and the penis.
We are exploring holistic approaches, handy pills and jellies, and even unveil the world of tantalising sex toys and pleasure devices which have been expertly designed to enhance your experience. Some, by me. And if there is something I know about, it is an erection!
Ready to embark on this journey of performance confidence enhancement? Let’s get started!
Understanding the Erection
Before exploring the many ways to achieve stronger erections, it is important to understand how they work. An erection happens when blood fills the two chambers in the penis, known as the corpora cavernosa. This process is usually triggered by a combination of physical arousal and mental stimulation. However, a range of factors can disrupt this natural process, including stress, anxiety, and health issues. Resulting in erectile dysfunction (or ED).
One of the most effective ways to have healthy, stronger erections is to have a clear understanding of what contributes to a healthy erection and what options you have to boost, enhance, and feel more confident.
Holistic Approaches to Harder Erections
1. Nutrition
Now, let us talk about what you are eating on the daily and the impacts this can have on your erectile performance. A healthy and balanced diet is a good ally when it comes to achieving and supporting stronger erections. And for supporting physical stamina in the boudoir. For example, foods rich in nitrates, such as spinach and beets, can boost blood flow, which is imperative for strong erections.
Inserting antioxidants into your diet, like berries and dark chocolate, can help combat ‘free radicals’ (unstable atoms), which can negatively affect your erections and performance. Increasing your intake of antioxidants can also help avoid illness, cell degeneration, and ageing.
Circulation is also vitally important for stronger erections, which is why we should not overlook the importance of healthy fats. Omega-3 fatty acids from fish like salmon and walnuts not only support heart health but can also improve circulation.
So, if you are looking at switching up your diet to help achieve stronger erections, it is time to ditch the heavily processed and junk food and research meals which combine nitrates, antioxidants, and Omega-3 fatty food throughout your day. Your erections—and your overall sense of well-being—will thank you.
Also, improving your diet will help to make your cum taste better. Add some zinc-heavy items for extra tasty loads.
2. Exercise
Now that we’ve covered food, let’s talk about breaking a different kind of sweat. Regular exercise is essential for supporting good blood flow and hormone balance—especially as we age. Whether it’s hitting the gym, cross-fit, peloton, going for a run, or even going for long walks, moving your body can work wonders for your erection strength.
There is also a type of exercise that is most associated with women or people with vulvas—which are Kegel exercises. Believe it or not, men and people with penises can benefit from these exercises too.
Kegel exercises strengthen the pelvic floor muscles and help to improve control and stamina. A few minutes of these exercises each day can lead to significant improvements over time.
3. Stress and Tension
Stress is a huge factor in the battle against erectile dysfunction and can wreak havoc on your peace of mind, confidence, and erectile performance.
Whether you have stress coming your way via work pressures, relationship woes, or everyday life chaos, finding ways to manage stress is crucial when it comes to being a good lover. And it is not just for erections. Reducing stress helps to increase your sexual desire, helps you communicate better with your partner(s), and helps you live longer—meaning more chances for sex.
There are a few ways to help reduce stress and keep worries at bay (or as far away as you can). These include mindfulness, meditation, and deep-breathing exercises, which can all help you regain your ‘zen’. I appreciate that lots of people roll their eyes at these practices, and it’s especially difficult for cis, masculine men to take themselves seriously partaking in them. But it’s important to remember that these practices are hugely popular worldwide for a reason—the results are evident. You deserve to treat yourself to a little calm every now and then. Be a ‘Zen Ken’ in your stress-reduction routines and save the caveman for the bedroom. Your mind, body, and erections will feel the benefits.
If you do not want (or are able) to dedicate full time to the zen life, why not consider incorporating some easy-to-do and simple rituals into your routine where you can? Simple choices like choosing a long bath over a shower, lighting a scented candle, sipping on herbal tea, or practising yoga if you have the time. Not only are these good for your mental health and physical relaxation, but they will also help create a more relaxed and erotic atmosphere for when the time to play comes.
Pills and Supplements: When Holistic Is Not Enough for You
Despite our best efforts, we may need extra help. And that is fine. If you have tried the holistic options above and still find yourself struggling to get hard and/or stay hard, it might be time to explore some supplements or pills. But before you start buying anything from those tedious sponsored posts on Instagram, let us break down what is out there and how they can work for you.
1. Prescription Medications
Obviously, we have all heard of Viagra, and then there is the not-as-popular but equally as effective Cialis. These two are very much household names. These little blue pills and edible jellies work by increasing blood flow to the penis, helping you achieve a firmer erection when you need it most. The way to access Viagra has changed from needing to have an awkward in-person conversation at a doctor’s surgery to being able to order them from verified pharmacies online.
Just be sure to consult with a healthcare professional before starting any medicinal route—as they will help you find the right dosage and address any potential side effects.
It is important to note that Viagra/Cialis should not be taken alongside poppers (amyl or pentyl nitrates/nitrates), and caution should be taken alongside the use of blood thinning medications and heart medications.
2. Supplements
If you would prefer a more natural pill approach, various over-the-counter supplements claim to enhance erectile function. Ingredients like ginseng, maca root, and horny goat weed have gained international popularity for their potential to boost libido and support stronger erections. You will often find them in sex shops and advertised on porn streaming websites.
Again, do your homework and consult with a doctor before trying these—especially if you regularly take any type ofprescription medication, as some herbal supplements can reduce and/or amplify the effects of prescription meds. After all, it is your body and your erections, and you want to treat them right.
3. Testosterone Boosters
Low testosterone can significantly affect your erections, most commonly leading to a lack of initial sexual desire and then the difficulty of achieving a hard erection. If you suspect your hormone levels might be playing a role, contact your GP and ask to talk about testosterone boosters. They will help you assess your levels and decide the best course of action for you.
4. Erection Enhancing Lubricants, Creams, Oils & Sprays
Lots of adult brands and sex shops develop lotions and potions which have been expertly developed to gently increase the sensitivity of the penis and to gently encourage the blood flow. Whilst these options are not always practical for those with blood flow and hormonal issues, they are an ideal option to try for those who are desensitised through over masturbation and those who suffer from delayed ejaculation (DE).
Sex Toys and Devices: A Different Way to Stay Hard
Now that we have covered the holistic and medicinal essentials let’s get a little adventurous, shall we? This is my area of expertise, as I have helped develop sex toys for the past 17 years. There is an entire world of toys and devices designed to amplify your penile pleasure, strengthen your erections, and train your penis out of bad behaviours (which is particularly important for men who masturbate a lot).
1. Penis Pumps
Vacuum erection devices, commonly known as penis pumps, are a smart choice for those looking to enhance their erections and get to know how their penises work before their very eyes. These devices create a vacuum around the penis, drawing blood into the shaft and helping you achieve a firmer erection. Not only can they help with erectile dysfunction, but they can also be a fun addition to solo or partnered play. You can select from hand-controlled pumps, hydro-powered pumps (which get amazing reviews) and remote control/mains operated pumps. Just be sure to follow the instructions carefully to avoid any discomfort, and remember to take it slow.
2. Cock Rings
Cock rings are an incredibly effective tool for prolonging and keeping erections. A cock ring is worn over the penis shaft and/or balls at the base of the penis shaft to hug and constrict blood flow from ‘leaving’ the penis. This helps to effectively keep the penis hard by helping to ensure blood does not leave the shaft.
Cock rings can be bought in various materials for your personal experience level and comfort—from rubber to silicone, right through to stainless steel. You can also purchase cock rings with vibration settings (for both your pleasure and your partners), with ball stimulation options, and various other unique specifications. But if it is your first cock ring, start simple and go for something basic and stretchy.
3. Vibrators
Want a little bit more? For those who enjoy a little extra stimulation, you should definitely consider incorporating vibrators into your routine. It’s important to remember that it’s now 2024, and many vibrators are designed for all genders, although they are most associated with cis women. They can be used for solo play or to enhance foreplay with a partner.
Vibrators are specifically effective when used on the frenulum (the back of the penis head), and there are many toys which are designed to hug and focus on this part of the penis. Some of these vibrators have been credited with helping penises grow erect from flaccid and orgasm hands-free.
Lifestyle Changes: Laying Foundations for harder erections
We have covered the readily available holistic, medical, lubricant, and sex toy options. Still, it is essential to recognise that your lifestyle plays a hugely critical role in achieving stronger erections—especially after the age of 30.
Here are a few lifestyle changes to take into consideration on your journey to get and support a stronger erection.
1. Quit Smoking and Limit Alcohol
Let’s face it: we all know that smoking and excessive alcohol consumption are not your best friends when it comes to being a great lover, long term.
Smoking can damage blood vessels and restrict blood flow. And blood flow is essential for a strong erection. Smoking over time can lead to erectile dysfunction.
While too much alcohol can lead to temporary erectile dysfunction. Long-term heavy alcohol consumption damages blood vessels, lowers testosterone, and harms nerves, leading to weaker erections and an increased risk of erectile dysfunction.
2. Maintain a Healthy Weight
You do not have to be thin or gym-fit to have a powerful erection every time, but maintaining a healthy weight that is compatible with your frame and lifestyle makes a significant difference. Obesity can significantly impact erectile function due to its effects on blood circulation and hormone levels.
The best way around this is to strive to maintain a healthy weight through a balanced diet and regular exercise.
3. Get Enough Sleep
Sleep is your boner’s best friend. You should never underestimate the power of a good night’s slumber. Poor sleep can lead to fatigue, increased stress levels, and hormonal imbalances, which we addressed above. Aim for 7-9 hours of sleep each night to ensure your body is functioning at its best—our ‘Zen Ken’ and workout options above will help contribute to a healthy and restorative rest.
Conclusion
As we have covered above, an erection is much more complicated than you may know. It is also important to remember that comparison is the thief of joy, so you should avoid comparing your erections to those seen in adult content. These people are performers who have carefully planned routines, medications, and sometimes injections to have that ‘rock-hard cock’ ready upon request.
Going from struggling with erections to achieving stronger ones is not just about taking a pill or adjusting your diet and supplements. The best way to figure this out and give you performance confidence is to understand that it’s initially a holistic journey that includes exploring nutrition, exercise, managing stress, and working to figure out the best solution that is unique for you. It may be a lifestyle; it may be psychological, it may be solved with a cock ring—or even options like Viagra or Cialis.
Take it slow, and treat your beautiful boner with respect. I hope this guide has helped, and I am always happy to help with any personal specifications and/or adjustments. So, if you have any questions? Feel free to reach out for advice tailored to you.