Let’s be honest: when it comes to sex, most people wouldn’t mind a little extra boost in both their sex drive and stamina. Whether you’re with a long-term partner or a new flame, lasting longer in the bedroom and keeping things exciting are goals most of us can get behind. The good news? There are actually foods that can increase your sex drive and sexual stamina.
The good news is that you don’t need to go all night to please your partner. Research published in the Journal of Sexual Medicine shows that most couples spend between three and 13 minutes being intimate, while other studies suggest that women generally prefer sex to last between 15 and 25 minutes. Regardless, nothing bad can come from going at it a bit longer!
Believe it or not, certain foods can help you improve your stamina in the bedroom, as well as your sex drive. When it comes to sexual stamina, foods that increase blood flow and contain endurance-boosting vitamins are key. For boosting your sex drive, vitamins and nutrients that support mental health, arousal, and circulation can make a big difference. Below, you’ll find 20 foods that may help improve both your stamina in the bedroom and your overall desire. Read on, then check out these 20 Best Protein-Rich Foods for Your Penis.
Watermelon
Watermelon is one of the richest natural sources of L-citrulline, a non-essential amino acid that your body converts to L-arginine, and it’s the L-arginine that can help make your erection, well, for lack of better words, harder. Like that little blue pill, L-arginine stimulates the production of nitric oxide, which increases blood flow to the penis, strengthening erections.
Chili Peppers
Get your mentality on the same page as your body by adding some serrano peppers to a stir fry, jalapeños to guacamole, or cayenne pepper to your eggs. Why all the pepper? Well, each fruit contains a significant amount of capsaicin, the compound that makes Tabasco sauce hot, releases chemicals that increase heart rate, mirrors signs of arousal, and releases feel-good endorphins, according to NPR. The bottom line? Munching on these spicy foods won’t only boost your metabolism, they will get you in the mood for the evening’s festivities and increase your duration in the sack, too.
Apples
An apple a day doesn’t just keep the doctor away; it may also help to extend your sexual stamina. It’s all thanks to apples’ high levels of quercetin, an antioxidant flavonoid that has been found to play a role in improving endurance. And since your body goes through many of the same physical changes during sex as it does during exercise—elevated heart rate, increased metabolism, burned calories, and muscle contractions—you can equate endurance with extending your time in bed.
According to nutritionist Sarah-Jane Bedwell, RD, LDN, author of Schedule Me Skinny: Plan to Lose Weight and Keep It Off in Just 30 Minutes a Week, quercetin “can help to create new mitochondria in the body’s cells and increase one’s oxidative capacity, which signifies the maximum amount of oxygen your muscles can use.” That’s not all. Quercetin can also help prevent the release of cortisone, which causes muscle breakdown, meaning you’ll be able to go at it longer without experiencing premature fatigue.
Ginger
If you like your food like you like your lovers—sweet and spicy—you’re in luck. Ginger is another food that can improve your sex life by aiding blood flow and improving artery health. According to a study in the International Journal of Cardiology, consuming a mere teaspoon of the stuff a few times a week is all you need to reap the heart-healthy benefits. So, go ahead and place that second order of sushi this week—just don’t leave the ginger on your plate.
Wild-Caught Salmon
Trying to heat things up after your dinner date? Be sure to order the wild salmon. This fish is a good source of omega-3 fatty acids, which aid nitric oxide production, according to a study in the journal Food & Function, helping you stay hard. Plus, additional research has found that cutting back calories and sticking to a Mediterranean-style diet rich in produce, fish, whole grains, and healthy fats (like omega-3s) can improve erectile function in men with metabolic syndrome, according to a study published in the International Journal of Impotence Research.
The same group of researchers found similar results for improved sexual function in women when following a Mediterranean diet.
Bananas
The sexual innuendo of bananas may also help you prepare for evening festivities, but this tropical fruit is full of simple carbs to provide you with energy to help you keep going. Bananas are also full of potassium (about 9% of your DV), which is a muscle-relaxing mineral that can help reduce cramps and muscle spasms that impede your sexy time. Plus, the American Heart Association says that potassium can help lower blood pressure, which can boost sexual performance by ensuring proper blood flow to certain parts of the body, including the genitals.
Oats
If you want to go long enough to help your date reach the big O (hint: you should), you may want to reach for some oatmeal. While not the sexiest food by any means, this popular breakfast grain offers the riches source of amino acids of any type of cereal grain, which is commonly used to treat erectile dysfunction.
Plus, whole grains like oatmeal also help lower cholesterol levels, as shown by an American Journal of Lifestyle Medicine review. Having high cholesterol can lead to atherosclerosis, a condition that clogs and narrows arteries, impairing blood flow. This could eventually lead to heart problems, but you’ll likely notice issues below the belt, too. Simply put: the better your cholesterol levels are, the better your erection will be, too. So, start your day with these overnight oats recipes.
Garlic
According to historians, ancient Egyptians used garlic to boost their stamina. A Journal of Nutrition study confirmed that consuming garlic extract can help stop the formation of new fatty deposits, called plaque, inside arterial walls. Yes, that includes the arteries leading to your penis, too. Keep your heart healthy and your erections strong by adding some garlic to your weekly dishes. But bear in mind that garlic won’t make your breath smell particularly seductive—so keep it out of your date-night diet.
Nuts
To ensure you can last as long as you desire when the time comes, try adding some nuts to your diet. Pistachios, peanuts, and walnuts all contain the amino acid L-arginine, a building block of nitric oxide—a naturally occurring gas that helps maintain erections. Nuts are also high in magnesium, which can boost energy and endurance.
Quinoa
Consider swapping out your dinner roll for a side of quinoa if you’re looking for ways to last longer in the bedroom. Not only is quinoa one of the few plant-based sources of complete protein, but it’s also a healthy high-fiber food. Because it takes your body a longer time to digest fiber, eating these nutrient-dense foods provides your body with more long-lasting energy levels so you can go the distance.
Canned Tuna
For a quick energy boost, look no further than vitamin B-12. The micronutrient is connected to optimal mental function and high energy because it helps maintain the health of your nerves, brain, and blood, making it a nutrient that may help increase sex drive. According to a study published in the First International Journal of Andrology, vitamin B12 deficiency is associated with erectile dysfunction, which means that not getting enough of this vitamin may mean trouble in the bedroom.
Luckily, one of the best sources of this micronutrient is one you’re likely already eating: canned tuna. One 142-gram can of tuna contains 3.65 micrograms of B12, which is 152% of the DV of this vitamin.
Pomegranate Juice
A study published in the International Journal of Impotence Research discovered that pomegranate juice, which is rich in antioxidants that support blood flow, can help improve erectile dysfunction. Though this study was funded by POM Wonderful, animal studies have also shown that the elixir improves long-term erectile response, so it’s definitely worth a shot–literally. Knock a shot back or water your juice down a bit to cut the sugar content.
Beets
Nitrates are found in beets, and they will help increase overall blood flow, which can be helpful for you “down there.” Not only that, but research shows that nitrate supplements can help increase endurance during exercise, which can also be helpful during sexual activity. So, if you like the earthy taste of beets, gather up a few to toss in a salad or make a soup. Or, if you’re not a fan of the flavor, you can always juice this root vegetable with other produce to hide the taste.
Spinach
What is the secret to how spinach can increase your sexual stamina? The answer is its high arginine content. When this amino acid hits your system, it converts to nitric oxide, which helps initiate and maintain erections. Need another reason to add some green to your plate? According to a Molecular Biology of the Cell study, nitric oxide may also help speed muscle growth and recovery time. So, if you’re engaging in some pretty strenuous sexual activity, spinach can help you recover.
Avocado
Your anxiety about getting between the sheets could be elevated levels of stress—which plummet libido and may get in the way of a longer sex session. Also, a lack of B vitamins—nutrients that keep nerves and brain cells healthy—could also be exaggerating your stress even further, says a Nutrition Journal study. The solution? Feast on some avocados. Not only are they rich in stress-relieving B vitamins, but they’re also a source of monounsaturated fat, which has been shown to aid blood flow to the entire body—including the penis—by a Journal of Hypertension study.
Asparagus
Have you ever heard the adage that running is 90% mental and only 10% physical? Well, the same can be said for sex. To ensure your brain is mentally in the game, cultivate a keen focus by loading up on folate. This B vitamin helps maintain levels of oxygen in our blood and produces healthy cells. It’s known to aid in overall cognitive function, which can help you feel more alert and ready to go when you’re having sex. Asparagus is a deliciously healthy source of folate in our diets—just six spears provide you with about a fifth of your recommended daily intake.
Beef
Now you have another excuse to order the steak. When it comes to boosting—and maintaining—your libido, niacin (vitamin B3) is especially helpful. A Journal of Sexual Medicine study found that men suffering from impotence who took a niacin supplement reported a significant improvement in their bedroom performance than men who took a placebo. Just four ounces of beef will serve up over 30% of your daily recommended intake, and it comes in as a helpful food to increase your sex drive.
Chia Seeds
The last thing you want is for your evening to be ruined because you’re feeling hungry and fatigued. Thanks to their fiber content, chia seeds (9.75 grams of fiber per ounce) give you stable energy and feelings of satiety, and they won’t cause spikes and drops in blood sugar or insulin levels. According to the CDC, this is because fiber takes longer for your body to digest, making it helpful in stabilizing blood glucose levels. To eat chia seeds, you can add them to yogurt, make a chia seed pudding, or incorporate them into a smoothie.
Pumpkin Seeds
Pumpkin seeds are nutritional superstars and the killer wingman. You can thank their levels of zinc and magnesium, which are two essential minerals shown to boost testosterone levels (especially when combined), according to the International Journal of Endocrinology. Magnesium, specifically, decreases inflammation in blood vessels, which then increases blood flow and, subsequently, arousal.
Dark Chocolate
Stress and performance anxiety can account for many erection problems. Rather than letting you and your partner down because you’re down in the dumps, consider eating foods that can counteract stress—like dark chocolate. According to researchers, cacao increases levels of the mood-boosting hormone serotonin. In one study, it was found that consuming milk or dark chocolate on a daily basis for two weeks helped reduce stress levels in women.
