I’ve (32M) always been in decent shape, don’t take any medications, have normal testosterone levels, and what I assumed was a “good” diet. Still, I’d occasionally struggle with weaker or inconsistent erections, especially after a few drinks, when I was tired or stressed, with a new partner, or when I had to wear a condom.

I tried PDE5 inhibitors like Viagra and Cialis, but the results were all over the place. Sometimes they worked, other times they didn’t. There were even moments when I’d be fully aroused and ready, take a PDE5 inhibitor, and still end up with a half-hard erection that faded within minutes. It was frustrating and confusing.

After taking a deeper look into the step-by-step biology and chemistry of erections, I learned that nitric oxide (NO) is the crucial starting point. NO, produced from components in our diet and the urea cycle, is the signal that tells blood vessels in the penis to relax and open up, letting blood rush in and creating that firm erection. If NO levels aren’t where they need to be, PDE5 inhibitors have a lot less to work with. Without that baseline spark of NO, nothing else will really bring the erection up to full strength.

This revelation led me to reevaluate my diet. I realized that even though I thought I was eating well, I was missing foods that boost NO production. Over the past few months, I’ve started loading up on nitrate-rich veggies like spinach, arugula and kale. I’ve also added pomegranate to the mix, since it’s known to support NO pathways. On top of that, I take a beet supplement daily.

But the biggest game-changer has been L-citrulline. Man, this stuff feels like a cheat code. I take about 3-6 grams a couple of hours before sex, and it’s like flipping a switch. Combined with a low daily dose of Cialis (5mg), this approach has given me some of the hardest, fastest, and longest-lasting erections I’ve ever experienced. My girlfriend has not only noticed but commented on how incredibly hard and responsive I am now. It’s spiced up our sex life, without the nagging worry that my erection might not cooperate.

I’m also more resilient to what used to be erection deal-breakers. A few drinks? No problem. Stressful day? Still good to go. Feeling tired? Doesn’t derail me. I’ve essentially raised my baseline for erection quality. Even everyday hurdles don’t knock me out of the game like they used to. Staying well-hydrated ties it all together—adequate hydration ensures there’s enough blood volume to take advantage of that expanded blood flow once NO and Cialis do their thing.

By the way, you’ll see pill-based nitric oxide supplements out there loaded with various ingredients, often including L-arginine. Skip these. The body converts L-arginine into L-citrulline, but taking L-arginine directly is basically useless due to poor absorption in the stomach. Your best bet is straight L-citrulline powder. It’s cheap, dissolves easily in water, and you’ll actually feel the difference. Don’t waste time with doses under 3g. I recommend shooting for around 10g daily. You can do 3 equal doses throughout the day, or take one dose in the morning and then double up before sex.

This shift in focus toward nitric oxide support via diet and supplementation has been a game-changer for me. I’m no longer relying on higher-dose PDE5 inhibitors or stressing about having a few drinks. My erections feel more reliable, consistent, and “on-demand” than ever before. If you’re a healthy guy who’s facing occasional ED, I highly suggest exploring this approach. It made an enormous difference for me.