A common reason why individuals come to see me is erectile dysfunction (ED). ED is often linked to performance pressure or other stressors. Beneath these experiences lies biochemistry and nutrients can play a supportive role.
Erections are not just about desire or confidence. They depend on blood flow, nerve signalling, hormones, and how well the body handles inflammation and oxidative stress. When multiple nutrient deficiencies coexist, which is common, erectile function can suffer even in the absence of obvious disease. Nothing is “broken”, but the system has friction.
Omega-3 fatty acids improve the physical environment of blood vessels and reduce inflammation. Other nutrients support nerve signalling, hormone balance and nitric oxide metabolism.
If you are curious how to assess your nutrient status or want to explore specific nutrients that support vascular health and nerve signalling, you can find recommendations and testing options on my recommended resources page. These include at home tests to assess micronutrient status and supplements.
In this post, the focus is on omega-3 as a core nutrient that helps remove friction from the system and supports the vascular foundation erections rely on.
An erection is fundamentally a vascular event. Blood vessels need to respond quickly and flexibly to signals from the nervous system. A key step in this process is the release of nitric oxide from endothelial cells lining the blood vessels. Nitric oxide allows the vessels to relax so blood can flow in.
Chronic low grade inflammation interferes with nitric oxide signalling and makes blood vessels less responsive. Reducing chronic inflammation is an important step to improve vascular and erectile physiology.
Omega-3 fatty acids play a direct role here by reducing systemic inflammation (e.g. Zhang et al., 2024, pp. 1–14). Lower inflammation supports better vascular signalling, which supports better erections. Omega-3 fatty acids are incorporated into cell membranes and influence how responsive blood vessels are. Omega-3 supplementation improves flow mediated dilation, a measure of endothelial function and nitric oxide availability (Higgins et al., 2012, pp. 536–543).
Omega-3 status is generally low across Europe. The Omega-3 Index, which measures EPA and DHA in red blood cell membranes, commonly averages between 4 and 6 percent in Sweden and other EU countries. Levels of 8 percent or higher are associated with more favourable cardiometabolic and vascular profiles (Stark et al., 2016, pp. 132–152; von Schacky, 2021, 102321).
At the same time, modern diets are high in omega-6 fats, resulting in omega-6 to omega-3 ratios often exceeding 10 to 1. This imbalance favours a more inflammatory biochemical environment and less optimal endothelial signalling (Simopoulos, 2016, pp. 42–48).
In other words, many people are under nourished in a nutrient that directly supports vascular health.
How much omega-3 does the body actually need?
A common maintenance dose is 0.15 millilitres of omega-3 oil per kilogram of body weight per day. For a 75 kilogram person that would be 11.25 millilitres daily. To raise omega-3 levels, intake is often doubled temporarily.
To reach 11.25 grams of omega-3 fatty acids from food alone, one would have to eat more than 600 grams of wild salmon or almost a kilogram of mackerel daily.
Eating these quantities every day is not only impractical, it also raises concerns about heavy metals and environmental contaminants. Relying on fatty fish alone rarely leads to optimal omega-3 status.
Magnesium supports smooth muscle relaxation and vascular tone.
Zinc supports testosterone synthesis and nitric oxide metabolism, especially when deficiency is present.
B vitamins support endothelial health by keeping homocysteine levels in check.
Amino acids such as L-arginine and L-citrulline provide the raw material for nitric oxide production.
When multiple deficiencies coexist, erectile function may suffer even without a clear diagnosis. Addressing nutrient status is not about forcing performance. It is about removing friction from the system.
Why this matters for erectile health
Supporting erectile function means supporting the biology that allows blood vessels to respond. Omega-3 fatty acids are not a quick fix, but they are a structural nutrient that supports endothelial flexibility, inflammation balance and vascular signalling.
This makes them a meaningful part of a broader approach to sexual health that also includes stress regulation, nervous system support and lifestyle factors.
Practical next steps
Omega-3 status is not routinely tested by GPs or at the Vårdcentral. It is usually not covered by the public system and can be quite costly. Without testing, many people assume they are getting enough omega-3, but this is rarely the case.
If you are curious about your omega-3 status, you are welcome to book a free consultation. It is a space to explore testing options, practical supplementation and next steps tailored to you.
Sexual satisfaction emerges from the interaction of body, nervous system and lived experience.
Healthy erections are a vital sign. If you experience persistent changes or impairments, a medical check-up is important.
If performance pressure or other stressors play a significant role, tantra therapy and other embodied practices can be supportive. This is part of the work I offer clients who want to explore sexual expression beyond physiology.
Higgins, M. et al. (2012). Effect of omega-3 polyunsaturated fatty acids on endothelial function: a meta analysis of randomized controlled trials. Atherosclerosis, 221(2), pp. 536–543.
Zhang, Y. et al. (2024). Effects of omega-3 fatty acid supplementation on inflammatory markers and endothelial function: a systematic review and meta analysis. Cardiovascular Drugs and Therapy, pp. 1–14.
Stark, K.D. et al. (2016). Global survey of omega-3 fatty acids EPA and DHA in the blood stream. Progress in Lipid Research, 63, pp. 132–152.
von Schacky, C. (2021). Omega-3 index and cardiovascular health. Prostaglandins Leukotrienes and Essential Fatty Acids, 171, 102321.
Simopoulos, A.P. (2016). Omega 6 omega-3 imbalance and chronic disease. Biomedicine and Pharmacotherapy, 84, pp. 42–48.
Medical News Today (2020). Oily fish nutrition facts. Data derived from USDA FoodData Central.