Minerals and Vitamins for penis growth and improved erection quality

Having a small penis is definitely not desirable.

Should you just learn to live with it?

Well, it turns out, you can increase the growth of your penis using several different methods.

In this article I’m going over some minerals and vitamins that can help your penis growth rate.

But let’s make some things clear first.

who benefits from vitamins

Teens or Adult – Who benefits the most?

Let’s divide men in two groups:

  1. The first group of men consist of men from 13-19 years old1, that’s because their penises are still growing and they can benefit even more from the right vitamins and minerals.
  2. The second group is men older than 20 years – This group (including me) benefits from it in a different way.

You should never worry about things like this if you’re under 13 years old!

Let’s look at the 13-19 years group

Your body is still in the growing stage and a lot can happen in a few years. Most penis growth happen between at around 13-15 years, but we are not all the same so don’t worry if you’re 16 years old now.

What should I do then?

It’s very important that you get enough vitamins and minerals, not just for penis growth but for your entire body.

It’s always preferred to get them from fresh vegetable and fruit, but vitamin supplements can be a good way to make sure you get enough.


If you are 18-19 years old and nothing really helps, you might want to look at the options in the next group.

The 20+ Group

extenders and pumpsOkay, your body is out of the natural grow stage, what can you do to increase your penis size?

This is where external products come into play, like penis extenders and penis pumps.

I won’t go into too many details about them right here, but you can read why they are so effective and much more:

In order to make them as efficient as possible, it’s important that your body has all the vitamins and minerals that it needs.

You can litterly increase your penis size gains from 10% to 30% if you eat the right kind of vitamins and minerals!

Let’s take a look at the different once that matter the most

Vitamins and minerals that can boost you gain by 30%

Note: This list is not ordered in any specific way, so Folic acid is not better than any other once just because it’s number 1 on the list.

1. Folic acid (vitamin B9)

Folic acid is a noteworthy member of the vitamin B family and has been used for centuries to treat health issues.

The natural properties of this vitamin improve your blood flow in your body and your penis. This is very important when you use a penis extender or a penis pump.

The best part is that B9 is present in a wide variety of foods and you can even buy Folic Acid supplements for easier intake. You can read more about Folic health benefits here.

Foods that contain Vitamin B9:

  • Lentils
  • Beets
  • Beans
  • Avocado
  • Broccoli

folic acid

2. Pantothenic acid (vitamin B5)

Vitamin B5 is known to improve penis health by enhancing the internal cell metabolism and warding off infections. This vitamin is also supposed to give you a boost in energy and aid in recovery if you have fallen sick.

Since this vitamin helps our body’s central nervous system, you can expect excellent benefits for your overall health.

Some foods that you can eat to increase your vitamin B5 consumption are:

  • sunflower seeds
  • chicken liver
  • avocados
  • salmon
  • mushrooms
  • broccoli

vitamin b5

3. Niacin (Vitamin B3)

Niacin is well-known to have a positive effect on people with cardiovascular issues and you can really benefit from it if your blood circulation isn’t the best.

Most of the vitamins and minerals also has a positive effect on erectile dysfunction, including B3.

Foods that contain high amount of B3:

  • Turkey/chicken breast
  • Mushrooms
  • Peanuts
  • Tuna
  • Green peas

vitamin b3

4. Vitamin E

Vitamin E can also be used to treat ED and help you improve the blood flow to your penis. When you consume foods that are rich in vitamin E more blood flows to your erectile chambers in the shaft making your penis look fuller and harder.

Popular foods rich in vitamin E:

  • Spinach
  • Swiss chard
  • Turnip greens
  • Kale
  • Raw seeds
  • Almonds

vitamin e

5. Boron

Boron is one of the most commonly used minerals in medicines and dietary supplements.

In addition to giving you better bone health and muscles, this mineral is also credited for its ability to boost testosterone levels and promote better mental health.

Speaking of sexual performance, you need to have a fit body as well as a sound mind to perform.

Who knows, maybe your inability to get rock hard erections might be because of a mental block that is going undetected.

Foods rich in Boron:

  • Almonds
  • Dried Apricots
  • Hazelnuts
  • Peanuts
  • Raisins


6. Zinc

This is another mineral that is prescribed for a broad range of health issues, including increasing the production of sperm and boosting fertility in men.

Doctors also suggest zinc-rich foods  for men suffering from enlarged prostate and other sexual dysfunctions.

A supplement called Male Extra is a male enhancement product with Pomegranate extract that is packed with Zinc, you can read my review here.

Foods rich in Zink:

  • Seeds
  • Chickpeas
  • Oysters
  • Nuts
  • Dark chocolate


Bottom line

No foods or medication will increase the size of your penis unless you are in the growing age (below 20 years old), sorry about that.


The right kind of vitamins and minerals will help you boost the gains from other penis enlargement product, such as penis extenders and penis pumps.

Extenders and pumps promote cell division through traction and cell division require zinka good blood flow, that’s how vitamins and minerals can help you increase the size of your penis.

I would recommend

I would recommend Male Extra pills if you’re not much of a cook, the pills are packed with all the stuff you need for strong, hard, and long-lasting erections.

It’s absolute rocket fuel for penis extender/pump users! and you can improve your gains by up to 30%!


1 Growth and Development of Male External Genitalia 2010 http://ccf.org/reproductiveresearchcenter/docs/agradoc391.pdf