How To Last Longer In Bed Naturally: Food, Drink & Supplements

Do you struggle to last longer in bed? If you’re feeling embarrassed and frustrated about your performance, then don’t worry -this is a condition known as premature ejaculation, and it’s a problem many men face, and there are solutions available. In fact, no matter the existing situation with your sex life, natural food is an incredibly effective way to help improve your stamina. Certain foods can increase libido and boost endurance, so read on if you want to learn more about how making small changes to your diet might be all that stands between you and prolonged intimate moments.

For those looking to extend their bedroom performance, look no further than the kitchen! Walnuts are a powerful ally in reducing premature ejaculation, while bananas can help restore libido and increase sperm production. Avocado, spinach, carrots, and chilies also have beneficial properties that spice things up between the sheets. Let’s discuss them one by one;

How To Last Longer In Bed Naturally Food?

Here is a list of some of the home remedies for premature ejaculation. We will tell you some foods to help maximize your bedroom performance.


Spice up your life with capsaicin! This powerful compound, found in chili peppers, sweet peppers, and ginger root, can help increase your endurance and aid in rapid recovery after an intense workout. So why spruce up your next dish with fiery flavors to reap the many benefits of this super spice?


Looking to tone up or maintain a healthy erection? Stock your fridge and pantry with foods high in L-citrulline, an amino acid that research has revealed can help you achieve both! Watermelon is excellent for getting plenty of nutrients, onion, garlic, and legumes. Add salmon or red meat to round out meals and dark chocolate, which will do the trick.


For a healthier body and sexual activity, try incorporating more L-arginine into your diet – this essential amino acid helps improve blood flow and build protein! You can find it in delicious foods like red meat, fish, and poultry; soy products; whole grains, beans; and dairy items including milk, yogurt & cheese.

Incorporate Nitrate Rich Foods

Unlock your full potential with the right fuel: nitrate-rich foods like leafy greens, beets, rhubarb, and more. Not only can these minerals improve muscle efficiency for athletic endeavors, but they may also make you a dynamo in the bedroom!

Complex Carbs

Put down the pasta and pick up some whole grains. Foods that contain complex carbs, such as oatmeal, yams, sweet potatoes, brown rice, and quinoa, can provide your body with a much-needed energy boost that will last longer than simple carbohydrates from things like white bread. So add some of these delicious staples to your meals for lasting energy throughout the day.

Take Vitamin B Rich Foods

Experience a sizzle of pleasure in the bedroom from B vitamin-rich foods. From lean meats and eggs to avocados, milk products, and leafy greens – all packed with especially beneficial vitamins for sex hormone regulation — increase your libido naturally. Indulge in these power nutrition sources for maximum performance potential.

Fish Oil (Omega 3)

Nourish your libido and energy levels naturally with foods rich in omega-3s! You can get an outstanding balance of these essential fatty acids by including flaxseed, chia seeds, hemp, kale & spinach, walnuts, mussels, and tuna or other oily fish. Safe to say it’s time for an Omega 3 feast.

Boost Magnesium Intake

Magnesium is also an essential nutrient that enables our bodies to function optimally. Without it, we can quickly become exhausted – impacting everything from physical performance to mental clarity. Fortunately, incorporating foods like whole wheat and dark leafy greens such as spinach into your diet or adding seeds & nuts like quinoa and almonds are easy ways to restore magnesium levels in no time.

What to drink to last longer in bed?

Enjoy the tantalizing flavor of amla or gooseberry juice as part of your daily routine to maximize pleasure in the bedroom. It will help you increase stamina, and its iron and zinc content can elevate sperm quality! Additionally, indulge yourself with a handful of strawberries before intercourse – their natural glucose concentration and high levels of zinc make them ideal for improving endurance during intimate moments.

Exercises to last longer in bed naturally.

Strengthen your pelvic floor muscles for better ejaculation control! Just like any other muscle, they can be strengthened through exercise. An effective way to tone them is by squeezing the same muscles you would use when trying not to pee or fart – hold this squeeze for three seconds and then relax those muscles for three more seconds. You’ll soon find that these exercises will do wonders for improving your bedroom performance.

To last longer in your bedroom, consider exercises like pushups and squats for strength, Kegels to increase muscular control, a steady dose of cardio to build endurance, and yoga poses that can physically relax you.

Treatments for premature ejaculation

For men struggling with premature ejaculation, there may be hope. Certain commonly used drugs to treat erectile dysfunction, such as Viagra, Cialis, and Stendra, have also been known to help those suffering from this condition. Although the use of these premature ejaculation pills requires a doctor’s prescription, due caution should still be taken – side effects can range from headaches or facial flushing to indigestion in some cases.

Natural Last Longer In Bed Pills


Red ginseng may answer those seeking improved performance in the bedroom. A recent study found that after eight weeks of supplementing with 350 mg four times daily, participants experienced an overall improvement and a decrease in premature ejaculation compared to their placebo counterparts.

Horny Goat Weed

Epimedium grandiflorum, or horny goat weed as it is fondly known to many, has been a part of traditional medicine for centuries – promising increased fertility and a remedy against premature ejaculation. Unfortunately, limited evidence exists that this botanical supplement works. However, some accepted mild side effects such as nausea, vomiting, and dry mouth could be experienced should you decide to give your luck with it a go.

Dehydroepiandrosterone (DHEA)

As we age, levels of DHEA naturally decline. While some research has suggested that supplementing with this hormone could potentially assist those experiencing erectile dysfunction (ED), other studies have found no evidence to support the claim. However, several potential side effects are associated with taking excess DHEA supplements; these include fatigue, headaches, acne, and an irregular heartbeat.


Once believed to be a powerful aphrodisiac, yohimbine is the main component extracted from Pausinystalia Yohimbe trees. Unfortunately, an insufficient amount of research proves this natural remedy can effectively treat erectile dysfunction (ED). Furthermore, studies have linked severe side effects with its use, such as heart attacks and seizures. Other reported risks include anxiety, high blood pressure, and stomach-related problems

You can read our recommended list of top 5 supplements for premature ejaculation and ED

Bottom Line

If you’re looking for a way to last longer in bed naturally, the tips we’ve shared today can help. While there is no one-size-fits-all answer, incorporating some or all of these strategies into your daily routine may help you prolong sexual activity and improve your satisfaction. Remember that communication is key; if you and your partner are open about what works for you, you can enjoy an intimate experience that lasts as long as you want. Also, the following tips may help you perform better in your bedroom;

  • Research has revealed that smoking can have a negative impact on sexual health, such as impeding circulation and increasing the risk of premature ejaculation and erectile dysfunction (ED). Smoking has even been shown to decrease sperm count. 
  • Masturbating shortly before sex with your partner can effectively reduce premature ejaculation and ensure lasting pleasure.
  • Increase intake of foods that contains minerals and vitamins discussed above. These nutrients boost your performance and last longer in bed naturally.  

Have any questions about how to last longer in bed naturally? Please leave them in the comments below.

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