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5 Steps to Reverse Penile Shrinkage with Age

Can you reverse penile shrinkage with age ?

As a man gets older, his penis and testicles will experience some shrinkage.

While that may be a fact, that doesn’t mean nothing can’t be done to fix it.

Several factors can decrease the size of the penis and most of them can be improved upon!

Usually, penis changes are smaller than an inch and shouldn’t affect your sexual life.

(If it does, you may be suffering from ED and I would recommend consulting your GP or a sexologist)

So…what are the steps to reverse penile shrinkage with age?

In reality, there are plenty of lifestyle and diet changes you can make today that will help you reverse and even prevent this process.

You can start by doing some Kegel exercises, a great way to help improve your erections. Check out this article to learn more.

What Causes Penile Shrinkage?

Besides ageing, penile shrinkage can be caused by being overweight, prostate surgery, and a curving of the penis known as Peyronie’s disease.

When it comes to age, the size of your penis and testicles can also decrease due to a build-up of fatty deposits in your arteries – which leads to reduced blood flow to that area.

Erections need good blood flow, so this is something you want to pay attention to.

Over time, the muscles around that area will become less efficient. As a result, your erections may not be as good as they once were.

Additionally, scarring to your penis – from repeated small injuries during sex or sports – can cause a build-up of scar tissue.

This can reduce the size of your penis and limit an optimal erection.

Weight gain can give you the illusion that your penis is shorter. In very obese men, abdomen fat can engulf most of the penis.

Prostate surgery can also lead to mild or moderate shortening of the penis.

What’s the cause behind this?

The theory is that abnormal muscular contractions pull the penis farther into the body.

In turn, this can lead to difficult erections and a lack of oxygen from diminished blood flow. As a consequence, some muscle cells can shrink.

Finally, Peyronie’s disease happens when the penis develops an extreme curvature that can make intercourse painful or impossible.

In this case, surgery is required to remove some scar tissue causing the disease – which can lead to a smaller willy.

When it comes to prostate and Peyronie’s disease surgeries, not much can be done to reverse penile shrinkage.

However, if your penis is smaller due to ageing and/or weight gain, several things can improve its size!

Check out this article to learn more about penile shrinkage with age.

5 Steps to Reverse Penile Shrinkage with Age

A Healthy Diet

A healthy diet is key to overall health and sexual health is no exception.

Furthermore, if you are overweight or obese, it’s in your best interest to lose the extra weight.

This will help you lose any fat deposits found around the penile area and thus, significantly improve sexual function.

Additionally, weight loss will improve blood flow towards your precious and decrease stress on your groin.

Similarly, even if your weight is within the healthy range, improving your diet will also boost blood circulation and lead to improved erections.

Finally, the quote “you are what you eat” also applies in the sexual area.

As such, make sure to eat plenty of sexual-boosting foods such as:

  • Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, etc.)
  • Dark chocolate
  • Nuts
  • Healthy fats (extra virgin olive oil, coconut oil, avocado, etc.)
  • Protein

Beet juice can also help improve your erectile performance. Discover the prowesses of this humble vegetable in this article.

Regular Physical Activity

Physical activity is an absolute necessity to keep your body as young as possible!

Make sure to exercise at least 3 times a week for a minimum of 45 minutes, if not more.

Ideally, to boost your testosterone production and blood flow, alternate between cardiovascular exercise and resistance training.

Think of physical activity as the thing that will not only maintain your health but also improve it long term.

Finally, make sure to stay well-hydrated by consuming 8 to 10 glasses of water daily (and more if you have been sweating profusely).

Dehydration causes your tissues to contract and decreases blood flow.

Stop Smoking

Whether you’re into chain smoking or just have an occasional cigarette, you may want to seriously consider stopping.

Smoking has a profound impact on overall health and blood flow. It can also lead to erectile dysfunction and shrinkage. (source)

In order to have a firm erection, you need sufficient blood flow.

However, smoking leads to atherosclerosis in blood vessels, a disease that significantly impacts overall blood flow.

Moreover, some chemicals in smoke and nicotine can cause blood vessels to become narrower.

As such, smoking cessation will improve blood flow, erections and overall health.

Looking for other ways to clean your arteries and improve your erectile strength? Learn more in this article.

Avoiding Excessive Drinking

Unlike smoking, you don’t need to stop drinking completely to see improvements.

However, reducing alcohol consumption can significantly improve your sexual life.

Excessive drinking can interfere with the nerve signals that prevent blood from leaving the penis. As a result, it becomes very difficult to rise…to the occasion.

Additionally, alcohol can dull pleasure and in some cases, can even lead to permanent nerve damage!

Finally, chronic drinking can reduce testosterone levels, which can in turn decrease libido, lower sperm count and lead to penile shrinkage.

Have Regular Sex

Lack of sex can lead to penile shrinkage!

Research has shown that long periods of impotence or celibacy can result in a decrease of the penis size. (source)

As such, maintaining a healthy sex life is key to make sure your best mate stays as healthy as possible.

If you struggle finding a partner, consider online dating or find a new hobby that allows you to meet new people.

The cure to your shrinkage may actually be more sex!

Update – Best Foods to Reverse Penile Shrinkage

I already went over the value of a healthy diet when it comes to your sexual health.

In general, the biggest benefit will come in the form of increased testosterone levels. This is key because testosterone is responsible for controlling your libido and the size of your package.

Meaning, if you’re experiencing some penile shrinkage, one of the most likely culprits is low testosterone.

There are some specific vitamins and minerals you should target – these have been proven to optimize testosterone levels in men.

You can try supplements, but in general it’s better to eat real foods that naturally contain the substances your body needs.

Below are a few of the best vitamins to prevent penile shrinkage and the foods where you can find them.

Vitamin A

This vitamin is first on my list because it’s arguably on of the most impactful for your testosterone levels.

Studies have shown that when there’s no vitamin A found in human male testicles, T levels drop rapidly and estrogen production goes through the roof. (source)

Other studies have also been able to show a clear link between vitamin A levels and serum testosterone levels. (source)

So, optimizing your vitamin A intake will pay big dividends. Below are my top foods high in vitamin A.

  • Sweet potatoes
  • Carrots
  • Spinach
  • Salmon
  • Animal liver (beef, turkey, pork, chicken)
  • Cheese

Vitamin B

This family of vitamins actually includes 8 different vitamins which are critical to your body’s primary biological functions.

B vitamins are responsible for energy levels, a healthy metabolism, hair and nail growth, and hormone production (including testosterone).

One study found that regular intake of select B vitamins plays a big role in sperm count and overall sexual health. (source)

By optimizing your vitamin B intake, you can ensure that your T levels stay high and your thyroid gland remains very active.

So what should you eat to maximize your B vitamin intake? Check out these foods:

  • Eggs (yolks specifically)
  • Animal liver
  • Beef (grass-fed is best)
  • Wild cod fish
  • Shittake mushrooms

Vitamin E

This vitamin is also really a family of a few vitamins that offer potent antioxidant effects as well as a big boost to testosterone levels.

Studies have shown that vitamin E is critical for healthy fertility in both men and women. (source)

The reason? Vitamin E plays a big role in preventing oxidative damage inside crucial hormone-producing cells. (source)

The positive effect of vitamin E on testosterone levels has also been confirmed by science. Studies have shown that supplementation with vitamin E can result in increased total, free, plasma and tissue testosterone. (source)

Luckily, there are plenty of common foods high in vitamin E. Check out my top vitamin E foods below.

  • Spinach
  • Egg yolks
  • Avocado
  • Shrimp
  • Brazil nuts


Magnesium is another crucial substance for maintaining healthy T levels at any age. Plenty of studies have been done.

One of the largest studies on the topic looked at data from numerous magnesium trials and came to one important conclusion: magnesium has a positive effect on testosterone levels in men. (source)

Other studies have confirmed that even a single gram of magnesium could increase T levels by up to 25% – but only in combination with exercise. (source)

So it pays to increase your magnesium intake and get active. Check out these foods high in magnesium:

  • Dark chocolate
  • Cacao beans/powder
  • Beef
  • Spinach
  • Swiss chard
  • Brazil nuts


Association Between Cigarette Smoking And Erectile Tumescence: The Mediating Role Of Heart Rate Variability

Comparing Penile Measurements in Normal and Erectile Dysfunction Subjects

Regulation and perturbation of testicular functions by vitamin A

The effect of nutritional factors on sex hormone levels in male twins

Effects of folic acid and zinc sulfate on male factor subfertility: a double-blind, randomized, placebo-controlled trial

Vitamin E: Estrogen antagonist, energy promoter, and anti-inflammatory

Lipid peroxidation in relation to vitamin C and vitamin E levels

Effect of Vitamin E on Function of Pituitary-Gonadal Axis in Male Rats and Human Subjects

The Interplay between Magnesium and Testosterone in Modulating Physical Function in Men

Effects of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion

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