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How To Last Longer In Bed Naturally: Best Food, Exercises & More

Couple in bed

Sexual stamina and the ability to last longer in bed is an important aspect of a satisfying sexual experience for many people. Premature ejaculation can lead to frustration, embarrassment, and dissatisfaction for both partners. While there are medications available, many individuals prefer to explore natural remedies to increase their lasting power. In this article, we’ll discuss various natural methods, including dietary choices, exercises, supplements, lifestyle changes, and techniques, that can help you stay in the game longer.

Building endurance in bed can lead to increased confidence, deeper emotional connections with your partner, and heightened pleasure for both parties involved. Endurance isn’t just about physical capability—it also reflects emotional and mental well-being, contributing to a more satisfying intimate relationship.

Food can have a significant impact on sexual performance, as certain nutrients are essential for maintaining healthy hormone levels, blood flow, and energy levels. Here are some of the best foods to incorporate into your diet if you want to last longer in bed:

Foods That Make You Last Longer in Bed

healthy foods
  • Leafy Greens: Spinach, kale, and other leafy greens are rich in magnesium, which is essential for muscle relaxation and blood flow. Improved blood flow can help maintain erections and delay ejaculation. Leafy greens are also packed with folate, which can boost testosterone levels.

  • Oats: Oats are a great source of L-arginine, an amino acid that helps improve blood flow by dilating blood vessels. Better blood flow to the genital area can enhance sexual performance and increase lasting power. Oats are also rich in zinc, which is crucial for testosterone production and prostate health.

  • Bananas: Bananas are loaded with potassium, which is crucial for muscle contraction and relaxation. They also contain bromelain, an enzyme that can help increase testosterone levels, which can improve sexual stamina. Bananas are also a good source of vitamin B6, which plays a role in hormone regulation.

  • Avocados: Avocados are a fantastic source of healthy monounsaturated fats, which can help increase testosterone production. They also contain vitamins B6 and E, which are essential for healthy hormone regulation and blood flow. Additionally, avocados are rich in zinc and folate, both of which contribute to sexual health.

  • Nuts and Seeds: Nuts like almonds, walnuts, and pistachios, as well as seeds like pumpkin and flaxseeds, are packed with zinc, magnesium, and healthy fats, all of which can promote hormone balance and improve sexual function.

  • Fatty Fish: Salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids, which have been shown to improve blood flow, reduce inflammation, and enhance sexual function.

  • Oysters: Oysters have earned a reputation as an aphrodisiac due to their high zinc content. Zinc plays a crucial role in supporting testosterone production, which is essential for maintaining libido and overall sexual health. Testosterone is a key hormone involved in regulating sexual function in both men and women. By consuming oysters, you can ensure adequate zinc intake to support healthy testosterone levels and potentially enhance sexual desire and performance.

  • Dark Chocolate: Dark chocolate contains flavonoids, which are plant compounds with antioxidant properties. Flavonoids can improve circulation by helping blood vessels relax and dilate, promoting better blood flow throughout the body. Improved blood flow is essential for sexual function as it enhances arousal and supports erectile function in men. Additionally, dark chocolate contains compounds that stimulate the release of endorphins, which are “feel-good” chemicals that can promote relaxation and enhance mood, contributing to a more enjoyable intimate experience.

  • Watermelon: Watermelon contains citrulline, an amino acid that has been shown to have vasodilatory effects similar to medications used to treat erectile dysfunction, such as Viagra. Citrulline is converted into arginine in the body, which in turn boosts nitric oxide production. Nitric oxide helps to relax blood vessels and improve blood flow, including to the genital area. By consuming watermelon or its juice, you may experience increased blood flow to the penis or clitoris, potentially improving sexual arousal and performance.

Exercises to Last Longer in Bed Naturally

Exercise not only benefits your overall health but can also improve your sexual performance and lasting power. Certain exercises can strengthen the muscles involved in ejaculation, allowing for better control and delayed orgasm. Here are some exercises to try:

yoga poses

Kegel Exercises

These exercises involve contracting and relaxing the pelvic floor muscles, which can help improve control over ejaculation. To perform Kegel exercises, squeeze the muscles you would use to stop the flow of urine, hold for a few seconds, and then release. Start with a few sets of 10 contractions per day and gradually increase the duration and intensity.


Aerobic exercises like running, cycling, swimming, or using an elliptical machine can improve cardiovascular health, increase stamina, and boost testosterone levels, all of which can contribute to better sexual performance and lasting power.


Yoga poses that focus on pelvic muscle control, such as the bridge pose, the butterfly pose, and the locust pose, can help strengthen the muscles involved in ejaculation and improve sexual endurance. Additionally, yoga can reduce stress and improve body awareness, both of which can enhance sexual experiences.


Pilates exercises, particularly those that target the core and pelvic floor muscles, can improve muscle control and coordination, which can translate to better control over ejaculation. The plank, leg raises, and hip bridge are excellent Pilates exercises for improving sexual stamina.

Strength Training

Weightlifting and resistance training can increase testosterone levels, improve circulation, and build muscle endurance, all of which can contribute to better sexual performance and lasting power.

Supplements to Last Longer in Bed

While a balanced diet is essential, some supplements can also help improve sexual stamina and lasting power. However, it’s crucial to consult with a healthcare professional before adding any new supplements to your routine, as they can interact with medications or have side effects. Here are some supplements that may help:

herbal supplement pills

Zinc: Zinc is essential for testosterone production and helps maintain healthy sperm count and motility. Zinc deficiency can lead to low libido and erectile dysfunction. Good food sources of zinc include oysters, beef, and pumpkin seeds.

L-Arginine: As mentioned earlier, L-arginine is an amino acid that can improve blood flow by dilating blood vessels, which can enhance sexual performance and lasting power. It can be found in foods like turkey, soybeans, and peanuts.

Maca Root: Maca root is an ancient Peruvian superfood believed to enhance libido, improve sexual function, and increase stamina. It has been used traditionally as an aphrodisiac and may help balance hormone levels.

Ginkgo Biloba: This herb has been used for centuries to improve cognitive function and memory, but it may also help improve blood flow to the genital area, which can enhance sexual performance and lasting power.

Ashwagandha: This adaptogenic herb has been used in Ayurvedic medicine for centuries to reduce stress and improve overall well-being. It may also help increase testosterone levels and enhance sexual function.

Pine Bark Extract: Pine bark extract is rich in antioxidants and may help improve blood flow and reduce inflammation, both of which can contribute to better sexual performance.

Lifestyle Changes and Techniques

In addition to diet, exercise, and supplements, making certain lifestyle changes and employing specific techniques can also help improve sexual stamina and lasting power:

Stress Management

Chronic stress can have a negative impact on sexual function by disrupting hormone levels and reducing libido. Engaging in stress-reducing activities like meditation, deep breathing exercises, or yoga can help improve overall well-being and sexual performance.

Quit Smoking

Smoking can restrict blood flow and damage blood vessels, both of which can contribute to erectile dysfunction and reduced sexual stamina.

Limit Alcohol Consumption

While moderate alcohol consumption may provide some benefits, excessive drinking can impair sexual function and reduce lasting power.

Pelvic Floor Muscle Exercises

In addition to Kegel exercises, practicing other pelvic floor muscle exercises, such as the “stop and start” technique, can help improve control over ejaculation.

Squeeze Technique

This technique involves squeezing the penis firmly at the base when you feel like you’re about to ejaculate, which can help delay orgasm and increase lasting power.

Masturbation Practice

Practicing masturbation techniques like the “stop and start” method or using a desensitizing lubricant can help train your body to delay ejaculation during sexual encounters.

Top Common FAQs

What to drink to last longer in bed?

Certain beverages can help improve sexual performance and lasting power. For example, pomegranate juice is rich in antioxidants and can help improve blood flow, while green tea contains compounds that may improve erectile function and delay ejaculation. Additionally, drinking water and staying hydrated can improve overall stamina and performance.

Does honey make you last longer in bed?

Honey has been used as a natural aphrodisiac for centuries, and some research suggests that it may help improve sexual performance and lasting power. Honey contains boron, which can help regulate hormone levels, and nitric oxide, which can improve blood flow to the genital area. However, more research is needed to confirm these benefits.

How to use ginger to last longer in bed?

Ginger is a natural anti-inflammatory and can improve blood flow, which may help enhance sexual performance and increase lasting power. You can consume ginger in various forms, such as grated into tea, added to meals, or taken as a supplement. Additionally, some people find that applying a ginger-based topical cream or oil to the genital area can help delay ejaculation.

What alcohol makes you last longer in bed?

While excessive alcohol consumption can impair sexual performance, moderate consumption of red wine may help improve lasting power. Red wine contains resveratrol, an antioxidant that can improve blood flow and protect against erectile dysfunction. However, it’s important to note that alcohol can also have a dehydrating effect, which can negatively impact sexual function.

In A Nutshell

Lasting longer in bed is a common concern for many individuals, and there are various natural remedies that can help improve sexual stamina and performance. By incorporating nutrient-rich foods, engaging in specific exercises, and considering supplements, you can take steps toward enhancing your lasting power and enjoying a more satisfying sexual experience. Remember, it’s always best to consult with a healthcare professional before making significant changes to your diet or supplement routine, as individual needs and circumstances may vary.