Foods That Naturally Help You Last Longer in Bed
By Dr. Charmi Shah +2 more
Medically reviewed by Dr. Charmi Shah
Last updated: Jul 18, 2025 Published on: Jul 20, 2023
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By Dr. Charmi Shah +2 more
Table of Contents
Emerging research and traditional health systems suggest that what we eat may play a role in supporting sexual health. This article explores how certain dietary habits and lifestyle adjustments might contribute to improved sexual well-being in both men and women. While diet is not a standalone cure, it can be one part of a broader, medically informed approach to enhancing sexual health.
This article also highlights the importance of open communication with partners, attention to mental health, and regular medical check-ups. Sexual health is influenced by a complex interplay of physical, psychological, hormonal, and relational factors, far beyond just performance.
Reminder: The information shared here is for educational purposes only and the reader should consult a registered medical practitioner before implementing any changes to their health routine.
To support sexual well-being, it is important to understand common conditions such as premature ejaculation and erectile dysfunction. These issues can affect individuals of various ages and may be linked to a range of physical, psychological, and lifestyle factors.
Premature Ejaculation refers to a condition in which ejaculation occurs sooner than desired, often shortly after sexual activity begins, and with minimal stimulation. Erectile Dysfunction is the persistent difficulty in achieving or maintaining an erection sufficient for satisfactory sexual intercourse1.
A whole lot of things can lead to these conditions, these include, stress, worry, sadness, guilt, or certain physical illnesses2.
Brain chemistry and healthy blood flow to the genital area play a significant role in sexual function. Disruptions in hormone levels, imbalances in neurotransmitters (the brain’s chemical messengers), and impaired circulation can all contribute to conditions such as erectile dysfunction and premature ejaculation1.
There are several natural approaches that may help improve sexual stamina and overall satisfaction. Making certain lifestyle modifications, such as managing stress, maintaining a balanced diet, engaging in regular physical activity, and seeking appropriate therapeutic support can contribute positively to sexual health. However, it is important to note that individual results may vary, and such measures should not be viewed as guaranteed solutions.
Sexual stamina may be supported through small yet consistent adjustments to one’s daily routine. Incorporating healthier habits, such as improved sleep, balanced nutrition, regular exercise, and stress reduction can have a beneficial impact on overall sexual well-being2.
Smoking has been shown to impair blood circulation, increase the risk of erectile dysfunction, and reduce sperm quality and count. Quitting tobacco use can significantly improve vascular health and may contribute to better sexual function and fertility outcomes3.
Engaging in regular physical activity supports cardiovascular health, which is essential for maintaining adequate blood flow throughout the body, including the genital area. Improved heart health can, in turn, enhance sexual stamina and overall physical endurance4.
According to Ayurvedic medicine10, the tuberous roots of Chlorophytum borivilianum, also known as safed musli, have immunomodulatory and adaptogenic properties. These properties are thought to support overall well-being and, in some traditional contexts, have been associated with improved male reproductive health, including enhanced vitality and sexual function.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Some of the different therapies that may help improve sexual stamina are as follows:
Acupuncture is a traditional therapy that may stimulate the nervous system and influence hormone release, potentially supporting sexual stamina. However, current evidence is limited, and it should be considered a complementary approach under professional guidance5.
Seeking professional support, such as counselling, can provide valuable guidance and strategies to address challenges related to sexual health6.
Finally, it is important to consult a healthcare professional to exclude any underlying medical conditions that may be affecting your sexual health2.
Oysters are traditionally regarded as an aphrodisiac, largely because they are rich in zinc. Zinc plays an important role in testosterone production, which may contribute to supporting sexual health and stamina. However, it is important to note that scientific evidence linking oyster consumption directly to improved sexual performance is limited7.
Dark chocolate contains flavonoids that help improve blood flow and boost mood. It also contains a chemical called phenylethylamine which can stimulate the release of endorphins, thereby, promoting feelings of pleasure and well-being7.
Watermelon is a refreshing fruit that contains an amino acid called citrulline which relaxes blood vessels and improving circulation. Improved blood flow can potentially enhance sexual performance7.
Spinach is rich in nutrients, such as folate, magnesium, and vitamins, which help increase blood flow and promote overall cardiovascular health. These benefits may help boost energy and support vitality7.
Bananas are rich in potassium, which supports muscle function, including the muscles involved in sexual activity. They also contain bromelain, an enzyme that some traditional sources suggest may enhance libido. However, scientific evidence supporting this effect is limited and inconclusive7.
Avocados are a source of healthy fats, vitamin E, and potassium. These nutrients support cardiovascular health, enhance blood flow, and promote energy levels, potentially helping sexual stamina7.
Strawberries are not only delicious but also contain high levels of antioxidants, vitamins, and minerals. They can improve blood flow and promote heart health, potentially contributing to sexual stamina7.
Almonds are a nutrient-dense snack that provides essential fatty acids, vitamins, and minerals. They contribute to cardiovascular health and provide sustained energy, which may help support physical endurance, including sexual stamina7.
Ginseng is an adaptogenic herb that has been used traditionally to boost energy levels and enhance sexual performance. Some preliminary studies suggest that it may help improve stamina and reduce feelings of fatigue7.
Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which promote cardiovascular health and improve blood flow. These benefits may contribute positively to overall sexual vitality7.
Based on traditional use and preliminary observations, Tribulus terrestris (commonly known as Gokharu) is believed to support libido and sperm production. It is thought that extracts of this plant may influence androgen metabolism, potentially increasing levels of testosterone, luteinising hormone, and related hormones. These hormonal effects are proposed to contribute to improved sexual function and reproductive health in men10.
Dr. Smita Barode, B.A.M.S, M.S.
Many over-the-counter products claim to treat premature ejaculation and erectile dysfunction; however, in the absence of rigorous scientific evidence, these remedies may be ineffective or potentially unsafe. It is essential to consult a healthcare professional before using such products.
Although some treatments are available without a prescription, they may carry significant risks, including side effects, allergic reactions, or dangerous interactions with other medications. It is important to exercise caution and seek medical advice before using any such products2.
Avoid using treatments that have not been approved or recommended by a qualified healthcare professional. Always consult your doctor before commencing any therapy for sexual health concerns.
Also Read: Top 18 Zinc-Rich Foods For Vegetarians
While nutrition plays an important role in supporting sexual health, it is only one part of a broader picture. Other crucial factors include mental well-being, hormonal balance, physical fitness, and open communication with one’s partner.
Discussing concerns and strategies to enhance sexual well-being with your partner can strengthen emotional intimacy and improve relationship satisfaction.
Engaging in extended foreplay and exploring a variety of sexual techniques can enhance mutual satisfaction and reduce performance-related anxiety, contributing to a more fulfilling and relaxed sexual experience9.
In some cases, medical devices or prescribed medications may be necessary to address sexual health concerns. It is essential to consult a qualified healthcare professional before initiating any such treatment.
Based on traditional use, Mondia whitei, commonly known as White’s ginger has been used in some cultures to help manage erectile dysfunction and enhance libido. It is also traditionally believed to support sperm production and male reproductive health10.
Dr. Rajeev Singh, BAMS
It is important to recognise that psychological well-being plays a significant role in sexual performance. Factors such as stress, anxiety, and self-esteem can greatly influence one’s sexual experience and satisfaction2.
Chronic stress can significantly reduce libido and impact overall sexual well-being. Incorporating stress-reducing practices such as deep breathing exercises, mindfulness meditation, or yoga into your daily routine may help improve mental balance and support a healthier sex life2.
Practising mindfulness can support better mental health by enhancing focus and self-awareness. This may, in turn, improve self-control and contribute to increased sexual stamina8.
Also Read: Why Does Sperm Sometimes Smell Fishy?
Experiencing challenges related to sexual health can feel overwhelming, but they are often manageable with the right support and guidance. A multifaceted approach—including nutritious food choices, the inclusion of omega-3 fatty acids, mental wellness practices, and open communication with one’s partner can be beneficial.
Combining these strategies with a clear understanding of one’s condition, appropriate lifestyle modifications, professional counselling, and, where necessary, medical treatment, can lead to a more satisfying and balanced sex life.
It is essential to remember that sexual health is not solely about performance. It also encompasses comfort, consent, emotional intimacy, and mutual satisfaction. Both men and women are encouraged to consult a qualified healthcare professional for personalised advice, especially when facing issues such as chronic pain, vaginal dryness, or hormonal imbalances that may affect intimacy.
Also Read: Does Masturbation Cause Weight Loss? Debunking Sexual Health Misconceptions
Certain exercises, such as Kegel exercises, the ‘stop-start’ technique, and maintaining overall physical activity, may help support improved sexual control and stamina.
Simple but effective measures, such as quitting smoking, engaging in regular physical activity, and seeking appropriate therapeutic support can assist in managing premature ejaculation when tailored to individual needs.
A diet rich in fruits, vegetables, and foods containing omega-3 fatty acids is beneficial for overall health, including sexual well-being.
Yes, premature ejaculation refers to reaching climax sooner than desired during sexual activity. Erectile dysfunction, on the other hand, involves difficulty in achieving or maintaining an erection sufficient for satisfactory intercourse.
You should consult a healthcare professional if premature ejaculation occurs frequently or if you experience pain during sexual activity. Additionally, routine medical check-ups can help identify any underlying health issues that may be affecting your sexual well-being.
To support sexual stamina, it is advisable to limit the intake of foods high in sugar and refined carbohydrates, as these may lead to fluctuations in energy levels. Additionally, reducing alcohol consumption can have a positive impact on sexual performance and endurance.
Ashwagandha is believed to enhance sexual stamina by reducing stress and improving energy levels. Its adaptogenic properties help in balancing hormones, which can contribute to improved sexual performance.
While alcohol can reduce anxiety and delay ejaculation, it often impairs overall sexual performance and stamina. Excessive drinking can lead to difficulties in achieving and maintaining an erection.
Yes, regular exercise improves cardiovascular health, boosts stamina, reduces stress, and enhances overall physical fitness, all of which can contribute to improved and prolonged sexual performance.
Lasting longer in bed can be influenced by genetic factors, such as hormonal levels and neurological function. However, lifestyle choices, mental health, and physical fitness also play significant roles in sexual stamina.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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