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Natural foods to help you last longer in bed

10 Surprising Natural Foods To Help You Last Longer in Bed

Whether you are a “stud-muffin” looking to improve his lovemaking performance or having issues with premature ejaculation, you may be interested to know that there are many natural foods to help you last longer in bed!

Natural foods to help you last longer in bed

We all have a long list of activities we don’t want to last long. These might be queuing in the store, visiting the dentist, or arguing with a loved one. But something that could never be included on that list is making love!

Whether it be with your wife or your latest hook-up on Tinder, the aim of the game is to have as much pleasure as possible without finishing too soon and disappointing your partner! While some guys can go all night, others might need some help prolonging their orgasms.

A study by the Journal of Sexual Medicine states that the average time couples get down and dirty ranges from three to 13 minutes. Another study informs us that most girls want sex to last 15 – 25 minutes! Whatever your case, what guy doesn’t want to stretch out their “sexy time by a few more minutes?

While many fellows might think that drugs for erectile dysfunction like Viagra and Levitra are the answer, many natural organic alternatives are worth a try.

This article focuses on the best natural foods to help you last longer in bed. This list contains simple foods and herbal supplements that can help boost your lovemaking endurance. Add these foods to your diet, and you might become a sexy beast capable of satisfying any lady between the sheets!

Natural herbs to last longer in bed

Foods that make you last longer in bed

Chili Peppers

Chili for sexual performance

First on our list of foods that can increase your sexual performance are chili peppers. Add some Serrano peppers to your dinner, jalapenos to a salad, or cayenne pepper to your omelets.

Each chili pepper contains capsicum (the stuff that makes Tabasco sauce so hot). This releases chemicals into the body, increasing heart rate, mirroring signs of arousal, and kick-starting your libido.

By eating chilies, you can boost your metabolism and get yourself in the mood for lovemaking. With a bit of luck, this fiery food will increase the duration of your intercourse!


natural foods to help you last longer for sex

To ensure your partner reaches the big O, eat some oats.

Erectile dysfunction and low libido can be depressing. Try adding some oats to your diet, as they have been found to boost your sex drive.

The study found that the effect of oats was apparent after just one month. One man in the study boosted his testosterone levels by 185 percent. Testosterone is linked to libido, and WebMD has stated, “Low testosterone is one of the possible causes of low libido.

Oats are also Avena sativa and are often called “natural Viagra.” Porridge is one of the tastiest ways to get some oats into your diet. This popular breakfast cereal is a rich source of l-arginine (an amino acid commonly used to treat erectile dysfunction.

Furthermore, whole grains such as oatmeal can help lower cholesterol levels, unclog arteries, and increase blood flow.



Chocolate is next on our list of natural foods to help you last longer in bed. The sweet brown stuff contains a chemical called phenylethylamine (PEA). This compound mimics the mood-altering endorphins released by our bodies during sex. They increase feelings of attraction, according to Lori Buckley, Psy.D – Certified sex therapist.

Dark chocolate also increases serotonin and dopamine levels in our brains. This makes us feel happy and in the mood for lovemaking. It also increases blood flow and relaxes blood vessels, ensuring blood is sent to all the right places!

Because mood and stress can be strongly linked with a lower sex drive, a few pieces of dark chocolate daily is a great way to increase your sex drive.

If you decide to try chocolate, dark chocolate is the best. Avoid choosing chocolate with added ingredients, such as nuts, marshmallows, toffee, etc., as the extra calories can cause poor health and anti-aphrodisiac effects.



If you’re looking to give your sex life a boost, try adding more seafood to your diet. One study found that couples who ate more fish had sex more often than those who consumed less.

Fish is high in vitamin B, a significant factor in increasing libido. Vitamin B3 is in charge of anaerobic metabolism (which raises blood flow to the genitalia)/ Vitamin B6 regulates prolactin (which is responsible for levels of sexual enjoyment in men).

Researchers at Harvard University interviewed 501 couples trying to conceive and asked them to record their seafood consumption, dietary behaviors, and sexual activity. They observed the couples for a year or until they got pregnant. The study found that the couples that ate fish twice a week or more made love 22% more frequently than those that didn’t.

In particular, wild-caught salmon is one of the best fish for increasing libido. It is an excellent source of omega-3 fatty acids that help maintain our cell membranes’ fluidity. They keep our cardiovascular systems in tip-top condition by reducing inflammation, preventing dangerous blood clotting, and keeping fats in the bloodstream healthy.



Watermelon is another great food you can eat to improve your sex life. It is many guys’ choice of natural fruit to last longer in bed.

Not only does watermelon taste delicious, but it also has real sexual health benefits. Many advocates claim enhanced sexual intercourse within a short time after eating.

The main reason that this yummy fruit can help your performance in between the sheets is that it is packed with valuable nutrients that increase blood flow around the body.

Watermelon has a nutrient called citrulline. Citrulline can trigger enzyme production in the body, increasing blood flow to the genitals. Citrulline is a mild stimulant proven to aid in decreasing blood pressure. It is a “vasodilator or hemodillator,” meaning blood can flow more easily to your penis!



Avocados are one of the best fruits you can eat to increase your sexual performance and improve your general well-being! This tasty seed-bearing fruit contains a bunch of nutrients that are proven to maintain your sexual health.

Avocados were a favorite of the Aztecs and were commonly known to increase men’s sexual prowess. They were known to the Aztecs as a ‘fertility fruit.’ The Aztecs referred to the avocado tree as “Ahuacuatl,” translated into English as “testicle tree.”

Avocados are also an excellent source of vitamins. As mentioned, a lack of B vitamins can elevate stress and harm nerve/brain health. This could be a significant factor in poor bedroom performance and can effectively “strangle” your libido and get in the way of longer sex sessions.

Avocados are plentiful in stress-busting B vitamins and a great source of mono-saturated fat, proven to help blood flow around the body.



The use of Ginseng dates back at least 2,500 years to Traditional Chinese Medicine.

The species of Ginseng most often used in medicines is Panax ginseng (often called “true” Ginseng or Korean Ginseng.) Ginseng contains numerous natural antioxidant compounds, which are known as ginsenosides. These compounds are responsible for the health benefits of Ginseng.

The clever Chinese discovered Panax ginseng in the mountains of Manchuria (in Northeast China.) Its medicinal properties were soon realized, causing a huge worldwide demand for the herb. In its early days, all Ginseng was grown wild in the mountains. Nowadays, Ginseng is cultivated rather than gathered from nature. In many regions, the gathering of wild Ginseng has been made illegal to protect this excellent medicinal herb.

Panax ginseng’s primary use in Chinese medicine was to enhance sexual functioning. Now Western science confirms precisely the same thing. Though women can get sexual benefits from Ginseng, the benefits are more noticeable in men. Much evidence (going back to the 1970s) shows that Panax ginseng promotes optimal sperm quality and supports a healthy sperm count.

Ginseng also helps to prevent erectile dysfunction. In one study, 45 men with erectile dysfunction showed improvement after taking Panax Ginseng for only eight weeks. Another study involved 60 participants and found that men had better erections after taking the herb for 12 weeks.

A likely reason for these benefits is that the active ingredients increase the body’s nitric oxide levels. This chemical helps blood vessels to expand, relax muscles, and open blood vessels inside the penis.

Another study (done on rodents) found that Ginseng also increases sex drive. This is because the compounds found in Ginseng can boost testosterone levels. Much research hasn’t been done on people, but what there is confirms that Ginseng can and does increase your sex drive.

Vitamins to make you last longer in bed

  • Vitamin B3 provides energy
  • Vitamin E is good for sperm count
  • Zinc aids testosterone
  • Vitamin D for all-round sexual functioning
  • L-arginine helps blood flow
  • Magnesium helps you to get in the mood

L-arginine supplements

Another increasingly popular supplement that claims to increase men’s health in many ways is L-arginine. This natural amino acid is vital for a healthy body and works by building proteins and as an energy source.

Arginine is naturally found in the body, and many food sources include dairy products, meat, fish, and nuts. For most of us, our bodies already produce the right amount of arginine needed for good overall health.

The supplement L-arginine has also received much press over recent years. It has been shown to improve liver functioning, increase athletic performance, and enhance muscle growth. In addition to these benefits, L-arginine has also become known for aiding sexual function and is often used as a treatment for erectile dysfunction.

L-arginine works by increasing blood flow and stimulating nitric oxide in our bodies. There has been tons of research on this fantastic compound confirming its validity in improving sexual performance in both men and women.

Zinc supplements

Zinc is a not-so-well-known supplement that can help your sexual health and libido. The role of zinc is partly related to its effect on a man’s testosterone. As it boosts T levels, it’s an excellent choice for men with low testosterone levels and erectile dysfunction.

A fascinating study in 2010 concluded that taking zinc supplements can increase testosterone levels and improve the frequency and intensity of sexual intercourse.

Another 1996 study examined the effects of zinc supplements in older men. Researchers showed that with an increased zinc intake, testosterone levels (in older people) almost doubled. Pretty strong evidence indeed that zinc has a significant impact on testosterone production!

A final relevant piece of research on animals in 2009 looked at the correlation between zinc and sexual functioning in rats. The rodents given 5 milligrams of a zinc supplement each day were shown to have better sexual functioning than those that did not. This study concluded that zinc has a positive effect on arousal and also in maintaining a solid erection.

5-HTP supplements

Premature ejaculation affects 36 million men; sometimes, science has struggled to explain why!

The most likely explanation relates to biochemistry and the balance of chemicals within our bodies, and that is why many men are turning to 5-HTP as a solution.

Without getting too technical, 5-HTP works on the body’s serotonin levels. Serotonin regulates many of the body’s essential functions, including mood, appetite, sleep, memory, and sexual performance. It’s also one of the most important hormones involved in ejaculation. If serotonin levels get too low, the risk of premature ejaculation increases.

A big issue among younger men is a lack of familiarity with their sexual limits. Knowing the line between feeling erotic pleasure and climax is crucial in controlling ejaculation. Lower Serotonin levels may slow these reactions and lead to ejaculation control issues.

To conclude, 5-HTP is a dietary supplement that elevates Serotonin levels naturally. It gives your brain the amino acids necessary to make more serotonin.

5-HTP is natural and is extracted from the seeds of an African plant named Griffonia simplicifolia. It is one of the best natural supplements to keep serotonin levels elevated, and when coupled with a good diet, it is an excellent treatment for premature ejaculation.