Can You Lift Weights Instead of Taking Viagra? New Research Finds a Surprising Link Between Muscle and ED
IT CAN FEEL like you’ve tried everything to turn things around when you’re dealing with erectile dysfunction (ED). But while the exact reason why you’re having trouble getting and staying hard can be complicated, a new research review suggests there's a simple lifestyle move that can help fight ED: Building muscle.
The scientific analysis, which was published in the journal Sexual Medicine Reviews, builds on previous research that has found that a gym routine that's good for your muscles and health is also good for lowering your ED risk and keeping your sexual function healthy. It also had some interesting findings on nutrition and erectile dysfunction, giving you more tools to add to your ED-fighting arsenal.
You may know this, but it never hurts to repeat it: Erectile dysfunction is defined as the inability to sustain an erection that is firm enough for penetrative intercourse. It’s estimated to affect 322 million men around the world and more than half of men over the age of 50.
How does adding more muscle to your frame factor in? Doctors who treat ED break it down.
What did the study find?
For the study, researchers analyzed data from 32 studies on sexual dysfunction, muscle mass, and strength. After crunching the data, they saw that higher levels of skeletal muscle mass (the weight of the muscles in the body that are attached to your skeleton) and strength were linked to healthy sexual function, especially in men with risk factors for ED including diabetes and obesity and also in older men.
The researchers also found a link between higher hand-grip strength—a common indicator of health and muscle strength—and a lower risk of erectile dysfunction.
“Maintaining skeletal muscle with nutrition and physical activity improves erectile and overall health outcomes,” the researchers wrote in the conclusion. “Therapies that target sexual function and muscle health simultaneously—testosterone and L-carnitine—may further benefit sexual function.”
There are a few things to take away.
The link between ED and exercise isn’t new. “We published a paper about a year and a half ago, showing that exercise significantly reverses erectile dysfunction,” says study co-author Mohit Khera, MD, MPH, a urologist specializing in male and female sexual dysfunction at Baylor College of Medicine. And the latest findings add weight to the idea that increasing your muscle gains may help you below the belt, in addition to improving your overall health.
There are a few things going on here:
• Strength training can help with blood flow. “While higher testosterone levels from strength training may play a minor role, the primary benefits are derived from improved vascular health,” Khera says. Strength training is linked with lower inflammation in the body, better function of the endothelial cells that line the inner surface of blood vessels, and more availability of nitric oxide, which widens blood vessels throughout your body (including in your penis), he explains. All of these elements support better blood flow and blood vessel health, which Khera calls “critical” for erectile dysfunction.
• Having more muscle mass also increases insulin sensitivity, which is linked with better erectile function, too, points out John Sigalos, MD, a urologist at Urology Austin. That influences how well your body uses glucose for energy. "As seen in diabetes and other metabolic syndromes, we know that poor regulation of sugar leads to dysfunction of the small blood vessels that affect erections," Sigalos says.
• More muscle strength may mean you're healthier in general. That means you're less likely to have issues associated with ED, including type 2 diabetes or high cholesterol, says Philip Werthman, MD, urologist and director of the Center for Male Reproductive Medicine and Vasectomy Reversal in Los Angeles, CA. “Doing more strength training may help you lose fat, build muscle mass, and change your overall hormonal dynamics,” he says.
So will lifting more take down ED?
Overall, Khera says it’s not a bad idea to lift more to combat erectile dysfunction, although there's no specific prescription yet for how much and what kind of workouts you should do. “Strength training can be an effective remedy for erectile dysfunction,” he says. Khera’s past research has found that 160 minutes of exercise a week, including strength training, significantly improved erectile function in men. “Notably, those with the most severe erectile dysfunction experienced the greatest improvements through regular exercise,” he says.
Nutrients Might Matter, Too
One more thing to consider: The study also found that L-carnitine, an amino acid found in red meat, poultry, and fish, may help work as a remedy for ED, too. “L-carnitine plays a role in nitric oxide production, as it is a precursor to this crucial molecule,” Khera says. “Nitric oxide is essential for vascular health, including penile blood flow."
Werthman has also found that his patients have success with L-carnitine supplements. “We’ve been using L-carnitine for male fertility for decades,” he says. “It’s an antioxidant that protects the sperm and it helps muscle recovery." Werthman points out that he’s studied the impact of L-carnitine on sperm, and found that stronger erections happened, too. “There were a number of men who came back after a couple of months on L-carnitine and said, ‘Hey, my erections got better,’” he says.
If you’re experiencing erectile dysfunction, Werthman says it’s important to see a healthcare provider for a full workup. Not only can a health professional help turn things around, they can also check in on what's going on behind the scenes that's contributing to or causing ED. “Erectile dysfunction can be an early warning sign of cardiac dysfunction, type 2 diabetes, or other conditions,” Werthman says. “Make sure you’re OK before just getting a prescription for Viagra.”
Should You Mix Creatine In Coffee?
The ritual of drinking coffee is often soothing, but the effects of its caffeine content provide a much-needed perk in the morning. Caffeine is a stimulant, and it's well-researched for its role in increasing alertness and improving athletic performance (more energy translates to working out harder).
Creatine is another highly researched ergogenic (aka performance-enhancing) aid. But this popular powder is no longer confined to weight rooms and shaker cups.
But what happens when you combine these two widely used products? Well, there's still some misinformation circulating that caffeine will negate any of creatine's benefits, despite no recent studies indicating that's the case.
How do these compounds work?
First, let's break down how both creatine and coffee work individually in the body.
Creatine is both a naturally occurring compound (in animal proteins as well as a compound the body can make from three amino acids: arginine, glycine, and methionine) and a supplemental ingredient.
It's stored primarily in the muscles (but also in the brain and bones) as phosphocreatine and is used to help generate energy in the form of adenosine triphosphate1 (ATP). This is especially prominent during intense workouts when the body needs energy quickly. And it's this quality that makes it such an effective ergogenic aid (and helps you build muscle, increase strength, and recover faster).*
While creatine helps the body produce energy, it is not a stimulant like caffeine. Caffeine is a stimulant because it acts directly on the central nervous system to block adenosine receptors2 in the brain, which keeps you from feeling drowsy. This, in turn, spurs the release of dopamine and norepinephrine, increasing your energy levels, mood, and focus. Research shows caffeine can improve power, strength, and stamina3 for both cardio and strength training exercises.
What the research says about taking them together
There's much more research on each of these compounds individually than together.
One of the first studies looking at their combined use was a highly flawed one published in 19854 that concluded caffeine counteracts the effects of creatine supplements (i.e., it was just a six-day study that included nine men and a high creatine dose). More recent research shows that's not the case.
A 2015 review found that there is no physiological interaction5 between creatine and caffeine (meaning they don't compete against each other for absorption or metabolism).
In addition, research suggests that taking them together may improve athletic performance (compared to taking both individually), but they may be best for cognition.
Remember, the brain holds on to some creatine stores as well and taps into them for energy. Emerging research shows creatine alone can improve cognitive performance after a rough night of sleep. A 2024 study published in Nutrients found that taking 5 grams of creatine with 400 milligrams of caffeine daily (about 32 ounces of coffee daily) was more effective than caffeine alone6 in enhancing cognitive performance.
So If you take a recommended daily dose of creatine (5 to 10 grams) and keep your coffee intake reasonable (around three to five cups a day or less), you'll likely be able to reap the benefits of both.
Pros of taking creatine with coffee
The potential health benefits of combining creatine and coffee6 include:*
Improved strength and alertness during workouts
Cellular energy support and fewer bouts of drowsiness
Muscle recovery support
But potentially the biggest benefit is that it can help you stay consistent with creatine. Creatine is a supplement that has to be taken daily to be the most effective. So if coffee is something you drink every morning without fail, it's a great vehicle for your daily dose of creatine.
The ritual of drinking coffee is often soothing, but the effects of its caffeine content provide a much-needed perk in the morning. Caffeine is a stimulant, and it's well-researched for its role in increasing alertness and improving athletic performance (more energy translates to working out harder).
Creatine is another highly researched ergogenic (aka performance-enhancing) aid. But this popular powder is no longer confined to weight rooms and shaker cups.
But what happens when you combine these two widely used products? Well, there's still some misinformation circulating that caffeine will negate any of creatine's benefits, despite no recent studies indicating that's the case.
How do these compounds work?
First, let's break down how both creatine and coffee work individually in the body.
Creatine is both a naturally occurring compound (in animal proteins as well as a compound the body can make from three amino acids: arginine, glycine, and methionine) and a supplemental ingredient.
It's stored primarily in the muscles (but also in the brain and bones) as phosphocreatine and is used to help generate energy in the form of adenosine triphosphate1 (ATP). This is especially prominent during intense workouts when the body needs energy quickly. And it's this quality that makes it such an effective ergogenic aid (and helps you build muscle, increase strength, and recover faster).*
While creatine helps the body produce energy, it is not a stimulant like caffeine. Caffeine is a stimulant because it acts directly on the central nervous system to block adenosine receptors2 in the brain, which keeps you from feeling drowsy. This, in turn, spurs the release of dopamine and norepinephrine, increasing your energy levels, mood, and focus. Research shows caffeine can improve power, strength, and stamina3 for both cardio and strength training exercises.
There's much more research on each of these compounds individually than together.
One of the first studies looking at their combined use was a highly flawed one published in 19854 that concluded caffeine counteracts the effects of creatine supplements (i.e., it was just a six-day study that included nine men and a high creatine dose). More recent research shows that's not the case.
A 2015 review found that there is no physiological interaction5 between creatine and caffeine (meaning they don't compete against each other for absorption or metabolism).
In addition, research suggests that taking them together may improve athletic performance (compared to taking both individually), but they may be best for cognition.
Remember, the brain holds on to some creatine stores as well and taps into them for energy. Emerging research shows creatine alone can improve cognitive performance after a rough night of sleep. A 2024 study published in Nutrients found that taking 5 grams of creatine with 400 milligrams of caffeine daily (about 32 ounces of coffee daily) was more effective than caffeine alone6 in enhancing cognitive performance.
So If you take a recommended daily dose of creatine (5 to 10 grams) and keep your coffee intake reasonable (around three to five cups a day or less), you'll likely be able to reap the benefits of both.*
Pros of taking creatine with coffee
The potential health benefits of combining creatine and coffee6 include:*
Improved strength and alertness during workouts
Cellular energy support and fewer bouts of drowsiness
Muscle recovery support
But potentially the biggest benefit is that it can help you stay consistent with creatine. Creatine is a supplement that has to be taken daily to be the most effective. So if coffee is something you drink every morning without fail, it's a great vehicle for your daily dose of creatine.*
What to look for in a creatine supplement
There's no shortage of creatine powders to choose from. You always want to pick one that's been third-party tested, provides 3 to 5 grams of creatine monohydrate per serving, and disperses easily in hot and cold liquids.
mindbodygreen's creatine with taurine+ with taurine (an amino acid for even more muscle and brain benefits) fits the bill. Customers (especially women) love this supplement for toning and sculpting their muscles as well as for the sense of focus it provides.*
It dissolves well and doesn't interfere with the flavor of your beloved morning cup of joe.
If You Can Complete These 4 Moves at 60, Your Body’s Fitter Than People Half Your Age
These 4 essential moves reveal whether your body’s aging well.
Metrics like BMI or weight won’t tell the full story of how your body truly functions. Instead, movement challenges show whether you’ve maintained balance, control, and strength as you age, says Amanda Dvorak, certified personal trainer at Garage Gym Reviews. That’s why we learned the top exercises you should be able to do at 60 that signal whether your body’s fitter than people half your age.
“Measures that don’t involve movement miss the critical challenge of function,” Dr. Becca Jordre, physical therapist at National Senior Games Association, says. “This is key for older adults, but I would argue it may be equally true for younger individuals as well. We can speculate what a person should be able to do based on an X-ray, manual muscle test, or some other metric, but movement challenges show what a person CAN do. We have to factor in neurological control, pain, skill, and even motivation.”
Movement challenges can be excellent indicators of fitness and independence in the long run, says Caine Wilkes, an Olympian and certified USA weightlifting coach at BarBend.
“Aside from a few competitive athletes, after 60, it’s less about how much you can lift or how fast you can run, but about how well you can move so it can carry over into having a solid quality of life and longevity in your later years,” he explains. “Movement challenges can show how well your body performs in real-life tasks as simple as getting up, staying balanced, or handling your own body weight.”
Below, the experts share four moves that show your body’s fitter than people half your age at 60.
Sit To Stand Test
“This is a test that determines how fast you can stand up and sit down five times without your hands,” Dr. Jordre notes. “Historically, it has been linked to predicting mobility disability, and falls in older adults. It relates closely to sport performance in older athletes. This test requires lower body strength, power, and dynamic balance to move quickly and the way you move tells a physical therapist a lot about where you might have challenges.”
Place a chair of standard height against a wall for support.
Begin seated tall near the edge of the chair.
Stand up completely.
Sit back down with control and without using your hands.
Do this 5 times.
Bodyweight Squat
“The [bodyweight] squat shows lower-body strength and joint range,” Amanda explains.
Stand tall with your feet shoulder-width apart on the floor.
Extend your arms ahead of you or place your hands on your hips.
Bend at the knees and hips as you lower into a squat.
Descend until your thighs are parallel to the floor.
Press through your heels to rise back up to standing.
Half-Kneel-To-Stand
“The half-kneel-to-stand tests coordination, strength, and how easily someone can move between levels, which is a real-world skill that gets harder with age,” Amanda explains.
Begin in a half-kneeling position with one knee on the ground and the other foot planted in front.
Maintain a tall posture and engaged core.
Lean a bit forward into your front foot, pressing into that heel.
Drive through your front leg to stand up, without using your hands for support.
Use control to lower to the half-kneeling position.
Bear Crawl
“The bear crawl performed with the body low to the ground tests coordination, shoulder stability, hip mobility, and core strength,” Caine says. “Plus, it’s a challenge.”
Begin in a quadrupod position with your knees under your hips and your hands under your shoulders.
Lift your knees a few inches off the ground.
Maintain a flat back and engage your core.
Move your left hand and right foot forward.
Then, move your right hand and left foot forward.
Continue to crawl.