Contents
Let’s talk about how to last longer in bed. Did you know that your diet plays a critical role in sexual stamina? Perhaps it’s time to second-guess what’s on your plate.
How to Last Longer in Bed with Foods for Premature Ejaculation
Premature ejaculation and erectile dysfunction (ED) affect millions of men worldwide (Papaharitou et al., 2006). However, the solution may start with what they eat, according to recent studies. i Since heart health is significant to erection quality and endurance, eating foods that boost blood flow is the foundation to having good sex (Bauer et al., 2020).
You wouldn’t put low-quality fuel in a Ferrari, and the same logic applies to your body. Your ability to stay hard and last longer is all about blood flow and mental readiness (Leslie, 2024). When your circulation is strong, it supports your immunities, boosts your mood and makes penetrative sex better (Fabiano et al. 2019).
What is Premature Ejaculation?
Premature ejaculation, or PE, involves ejaculating sooner than you or your partner desires. Primary PE happens from a man’s first sexual encounter and can continue throughout his life (Crowdis et al. 2023). Acquired PE develops over time after previously experiencing normal ejaculatory control (Jeh SU et al, 2019)
What Causes Premature Ejaculation?
PE can be caused by psychological factors such as stress, depression, relationship problems and performance anxiety (Xia et al., 2016). Your mental state impacts sexual performance because high stress releases cortisol, which interferes with sexual function (Lisa Dawn Hamilton et al, 2008).
Biological factors are also at play, such as hormonal imbalances and penile hypersensitivity that can cause premature ejaculation despite your mental state (Assessment of hormonal activity, 2017). Meanwhile, certain foods can increase inflammation, disrupt hormone levels and affect neurotransmitters responsible for arousal and climax (Neurotransmitter Regulation and Food Intake, 2023).
Sex is physical, so running on empty can mean fast burn-out since nutrient-dense foods provide the fuel required for marathon sessions, hard erections and satisfying experiences (Diet and Men’s Sexual Health, 2018). Testosterone is also essential for sexual health and stamina, and your diet can affect testosterone production (Corona & Maggi, 2022). Foods rich in zinc, for example, can help keep these vital hormones balanced for better sex (Besong et al, 2023).
How to Stop Premature Ejaculation with Food
Healthy foods and a balanced diet can help you last longer by boosting serotonin levels and improving circulation to the penis (Graf et al., 2019). Eating foods rich in zinc, magnesium and omega-3 fatty acids can help support testosterone production and neurotransmitter function for better control over ejaculation (Zamir et al., 2021).
Best Foods for Erectile Dysfunction and Premature Ejaculation
Knowing how to stop premature ejaculation is only half the battle. You must also learn what causes premature ejaculation and develop personalized meal plans to prevent performance problems, erectile dysfunction and other sexual health issues.
Best Foods for Sex Drive
A roaring sex drive is about having the energy, mental focus and blood flow required for rigorous activity. Therefore, the best foods for sex drive and stamina are those containing healthy fats and essential vitamins (Diet and Men’s Health, 2018). Options include:
Avocados — Packed with healthy fats and vitamin E to support hormone production, enhance arousal and reduce the risk of cardiovascular disease (Avocado Consumption and Risk of Cardiovascular Disease in US Adults, 2022).
Oysters/Shellfish — Full of zinc, these natural aphrodisiacs increase endurance and boost testosterone production for better performance (Association between Fish Intake and Serum Testosterone, 2024).
Seeds & Nuts — These nutrient powerhouses contain L-arginine and omega-3s to increase nitric oxide levels, which helps improve circulation (Effect of Nut Consumption on Erectile and Sexual Function, 2019).
Dark Chocolate — More than a guilty pleasure, this food contains flavonoids and dopamine boosters to elevate mood and relax blood vessels (Dietary Flavonoid Intake and Incidence of Erectile Dysfunction, 2016).
Foods Good for Circulation
Enjoy stronger, longer-lasting erections and better bedroom performance with nature's premature ejaculation treatment: heart-healthy food. Here’s what to eat:
Fatty Fish — Rich in omega-3 fatty acids, this food supports heart health and can help reduce inflammation (Omega 3 Fatty Acid Improves Sexual and Erectile Function, 2023).
Citrus Fruits — Fruits containing flavonoids can help reduce oxidative stress for better circulation, erection quality and ejaculation control (Influence of Lemon and Lime Juices on Erectogenic Properties, 2022).
Leafy Greens — High in nitrates, which get converted into nitric oxide, leafy green vegetables increase blood flow by relaxing blood vessels. (A Review on Plants Used for Improvement of Sexual Performance and Virility, 2014).
Foods to Eat for Hard Erections
Premature ejaculation and erectile dysfunction are closely related (Corona & Maggi, 2022). Eat these foods to stay rock hard for longer:
Bananas — Loaded with potassium, bananas regulate blood pressure and improve circulation for firmer, longer-lasting erections (Chen-Yuan et al., 2024).
Lean Red Meat — Beef, bison and venison contain zinc, iron and protein, which are essential to testosterone production, muscle endurance and delayed ejaculation (How Food Choices Impact Male Fertility, 2023).
Watermelon — This citrus fruit is packed with citrulline, an amino acid responsible for increasing nitric acid for better circulation (Influences of Lemon and Lime Juices on Erectogenic Properties, 2022).
Chili Peppers — Capsaicin is the compound that gives chili peppers their spicy kick and helps stimulate blood flow and endorphin release (Massimo et al., 1994).
Worst Foods for Erectile Dysfunction and Premature Ejaculation
What you consume can either fuel your sex life or sabotage it, as some foods can damage circulation, deplete energy levels and lower testosterone (Tzu-Yu et al., 2018). These food choices can cause you to have weaker erections, experience premature ejaculation and suffer decreased stamina (Exercise and Functional Foods, 2006).
The worst foods for erectile dysfunction and PE include processed and fried foods that compromise circulation, making it harder to get and maintain an erection (Association of Diet with Erectile Dysfunction, 2020). Other foods to avoid are packaged snacks, margarine and vegetable oils high in trans fats (Yong Huang et al., 2023).
Excess sugar can also wreak havoc on your sex life since sugary foods can cause blood sugar spikes and crashes (Bellastalla & Maiorino et al., 2015). This can lead to fatigue that makes you too drained to perform your best (RE Thayer, 1987). The same is true for too much salt, which can raise your blood pressure and reduce nitric oxide levels (Chrysant, 2016).
Good sex isn’t always a matter of technique. Small changes can make a big difference. Go Long is formulated to help you maximize your potential with minimal side effects. For the best results, speak to a healthcare professional to develop a customized plan for stopping premature ejaculation and ED.
SOURCES:
Papaharitou, Stamatis, et al. “Erectile Dysfunction and Premature Ejaculation Are the Most Frequently Self-Reported Sexual Concerns: Profiles of 9,536 Men Calling a Helpline.” European Urology, vol. 49, no. 3, Mar. 2006, pp. 557–563, https://doi.org/10.1016/j.eururo.2005.09.023.
[xxxiii] Bauer SR, Breyer BN, Stampfer MJ, Rimm EB, Giovannucci EL, Kenfield SA. Association of Diet With Erectile Dysfunction Among Men in the Health Professionals Follow-up Study. JAMA Netw Open. 2020;3(11):e2021701. doi:10.1001/jamanetworkopen.2020.21701 https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2772916
Haitham Al-Madhagi, and Abd Alraouf Tarabishi. “Nutritional Aphrodisiacs: Biochemistry and Pharmacology.” Current Research in Food Science, vol. 9, 1 Jan. 2024, pp. 100783–100783, www.ncbi.nlm.nih.gov/pmc/articles/PMC11225857/, https://doi.org/10.1016/j.crfs.2024.100783
Leslie SW, Sooriyamoorthy T. Erectile Dysfunction. [Updated 2024 Jan 9]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. https://www.ncbi.nlm.nih.gov/books/NBK562253/
Calmasini, F. B., Klee, N., Webb, R. C., & Priviero, F. (2019). Impact of Immune System Activation and Vascular Impairment on Male and Female Sexual Dysfunction. Sexual medicine reviews, 7(4), 604–613. https://doi.org/10.1016/j.sxmr.2019.05.005
Crowdis M, Leslie SW, Nazir S. Premature Ejaculation. [Updated 2023 May 30]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. https://www.ncbi.nlm.nih.gov/books/NBK546701/
Jeh SU, Yoon S, Choi JH, Do J, Seo DH, Lee SW, Choi SM, Lee C, Kam SC, Hwa JS, Chung KH, Kang HW, Hyun JS. Metabolic Syndrome Is an Independent Risk Factor for Acquired Premature Ejaculation. World J Mens Health. 2019 May;37(2):226-233. https://doi.org/10.5534/wjmh.180062
Xia, Yue, et al. “Relationship between Premature Ejaculation and Depression.” Medicine, vol. 95, no. 35, Aug. 2016, p. e4620, https://doi.org/10.1097/md.0000000000004620.
Hamilton, L. D., Rellini, A. H., & Meston, C. M. (2008). Cortisol, sexual arousal, and affect in response to sexual stimuli. The journal of sexual medicine, 5(9), 2111–2118. https://doi.org/10.1111/j.1743-6109.2008.00922.x
Canat, Lütfi, et al. “Assessment of Hormonal Activity in Patients with Premature Ejaculation.” International Brazilian Journal of Urology : Official Journal of the Brazilian Society of Urology, vol. 43, no. 2, 2017, pp. 311–316, www.ncbi.nlm.nih.gov/pmc/articles/PMC5433371/, https://doi.org/10.1590/S1677-5538.IBJU.2016.0064.
Gasmi, A., Nasreen, A., Menzel, A., Gasmi Benahmed, A., Pivina, L., Noor, S., Peana, M., Chirumbolo, S., & Bjørklund, G. (2023). Neurotransmitters Regulation and Food Intake: The Role of Dietary Sources in Neurotransmission. Molecules, 28(1), 210. https://doi.org/10.3390/molecules28010210
[xiii] [xviii] La, Justin, et al. “Diet and Men’s Sexual Health.” Sexual Medicine Reviews, vol. 6, no. 1, Jan. 2018, pp. 54–68, https://doi.org/10.1016/j.sxmr.2017.07.004.
[xxvi] Corona, G., Maggi, M. The role of testosterone in male sexual function. Rev Endocr Metab Disord 23, 1159–1172 (2022). https://doi.org/10.1007/s11154-022-09748-3
Besong, E E, et al. “Zinc Improves Sexual Performance and Erectile Function by Preventing Penile Oxidative Injury and Upregulating Circulating Testosterone in Lead-Exposed Rats.” Redox Report, vol. 28, no. 1, 22 June 2023, www.ncbi.nlm.nih.gov/pmc/articles/PMC10291914/#:~:text=Zinc%20has%20been%20shown%20to, https://doi.org/10.1080/13510002.2023.2225675.
Graf, H., Malejko, K., Metzger, C. D., Walter, M., Grön, G., & Abler, B. (2019). Serotonergic, Dopaminergic, and Noradrenergic Modulation of Erotic Stimulus Processing in the Male Human Brain. Journal of clinical medicine, 8(3), 363. https://doi.org/10.3390/jcm8030363
Zamir, A., Ben-Zeev, T., & Hoffman, J. R. (2021). Manipulation of Dietary Intake on Changes in Circulating Testosterone Concentrations. Nutrients, 13(10), 3375. https://doi.org/10.3390/nu13103375
Pacheco, Lorena S., et al. “Avocado Consumption and Risk of Cardiovascular Disease in US Adults.” Journal of the American Heart Association, vol. 11, no. 7, 30 Mar. 2022, https://doi.org/10.1161/jaha.121.024014.
Ito, Aoi, et al. “Association between Fish Intake and Serum Testosterone Levels in Older Males: The Hitachi Health Study II.” Current Developments in Nutrition, vol. 8, no. 4, 1 Apr. 2024, www.ncbi.nlm.nih.gov/pmc/articles/PMC10997911/#:~:text=A%20clinical%20trial%20in%20males, https://doi.org/10.1016/j.cdnut.2024.102133.
Salas-Huetos, A., Muralidharan, J., Galiè, S., Salas-Salvadó, J., & Bulló, M. (2019). Effect of Nut Consumption on Erectile and Sexual Function in Healthy Males: A Secondary Outcome Analysis of the FERTINUTS Randomized Controlled Trial. Nutrients, 11(6), 1372. https://doi.org/10.3390/nu11061372
Cassidy, Aedín, et al. “Dietary Flavonoid Intake and Incidence of Erectile Dysfunction1.” The American Journal of Clinical Nutrition, vol. 103, no. 2, 13 Jan. 2016, pp. 534–541, https://doi.org/10.3945/ajcn.115.122010.
Odetayo, A.F., Olayaki, L.A. Omega 3 fatty acid improves sexual and erectile function in BPF-treated rats by upregulating NO/cGMP signaling and steroidogenic enzymes activities. Sci Rep 13, 18060 (2023). https://doi.org/10.1038/s41598-023-45344-4
[xxviii] Ademosun, Ayokunle Olubode, et al. “Influence of Lemon ( Citrus Limon ) and Lime ( Citrus Aurantifolia ) Juices on the Erectogenic Properties of Sildenafil in Rats with L‐NAME‐Induced Erectile Dysfunction.” Journal of Food Biochemistry, vol. 46, no. 2, 16 Jan. 2022, https://doi.org/10.1111/jfbc.14074.
Chauhan, Nagendra Singh, et al. “A Review on Plants Used for Improvement of Sexual Performance and Virility.” BioMed Research International, vol. 2014, 2014, www.ncbi.nlm.nih.gov/pmc/articles/PMC4151601/, https://doi.org/10.1155/2014/868062.
Deng, C. Y., Ke, X. P., & Guo, X. G. (2024). Dietary calcium, phosphorus, and potassium intake associated with erectile dysfunction in the National Health and Nutrition Examination Survey (NHANES) 2001 to 2004. PloS one, 19(2), e0297129. https://doi.org/10.1371/journal.pone.0297129
Pecora, G., Sciarra, F., Gangitano, E., & Venneri, M. A. (2023). How Food Choices Impact on Male Fertility. Current nutrition reports, 12(4), 864–876. https://doi.org/10.1007/s13668-023-00503-x
Lazzeri, M., Barbanti, G., Beneforti, P., & Turini, D. (1994). Intraurethrally Infused Capsaicin Induces Penile Erection in Humans. Scandinavian Journal of Urology and Nephrology, 28(4), 409–412. https://doi.org/10.3109/00365599409180522
Hu, T.-Y., Chen, Y. C., Lin, P., Shih, C.-K., Bai, C.-H., Yuan, K.-C., Lee, S.-Y., & Chang, J.-S. (2018). Testosterone-Associated Dietary Pattern Predicts Low Testosterone Levels and Hypogonadism. Nutrients, 10(11), 1786. https://doi.org/10.3390/nu10111786
Aoi, W., Naito, Y. & Yoshikawa, T. Exercise and functional foods. Nutr J 5, 15 (2006). https://doi.org/10.1186/1475-2891-5-15
Huang, Y., Wang, Y., Su, H. et al. Association between polyunsaturated fatty acid intake and the prevalence of erectile dysfunction: A cross-sectional analysis of the NHANES 2001–2004. Lipids Health Dis 22, 182 (2023). https://doi.org/10.1186/s12944-023-01950-9
Giuseppe Bellastella, Maria Ida Maiorino, Laura Olita, Elisabetta Della Volpe, Dario Giugliano, Katherine Esposito, Premature Ejaculation is Associated with Glycemic Control in Type 1 Diabetes, The Journal of Sexual Medicine, Volume 12, Issue 1, January 2015, Pages 93–99, https://doi.org/10.1111/jsm.12755
Thayer R. E. (1987). Energy, tiredness, and tension effects of a sugar snack versus moderate exercise. Journal of personality and social psychology, 52(1), 119–125. https://doi.org/10.1037//0022-3514.52.1.119
Chrysant S. G. (2016). Effects of High Salt Intake on Blood Pressure and Cardiovascular Disease: The Role of COX Inhibitors. Clinical cardiology, 39(4), 240–242. https://doi.org/10.1002/clc.22536
