How long you can continue a sexual act until you need a break – not necessarily just penetrative sex – is what is usually referred to as sexual stamina.
Various factors can determine how long your sexual stamina is, such as:
- Erectile dysfunction (ED). Men with ED might experience lower sexual stamina if, for instance, you lose your erection midway through sex.
- Existing medical conditions. Health conditions like cardiovascular illness, hypertension, and diabetes aren’t just linked to ED, but also sexual stamina. They may affect libido and the time it takes for you to ejaculate.
- Premature ejaculation (PE). Premature ejaculation plays a big role in sexual stamina. However, you don’t need to be diagnosed with PE for you to feel like you have to finish up before you want to. For instance, some individuals feel disappointed because they can’t resume having sex after climaxing or ejaculating. However, the time in which a man could get erect again after ejaculation – called the refractory period – varies between individuals. Older men may experience longer refractory periods.
- Taking certain medicines. Taking certain medicines may affect your sexual stamina or exacerbate pre-exsting sexual dysfunctions.
- Psychological conditions. Depression, anxiety, and stress can negatively influence your sex drive and worsen sexual dysfunction, as can other mental health conditions.
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How to increase your sexual stamina the right way
If your lack of sexual stamina isn’t caused by any underlying medical condition, all you might need to do to last longer is to manage your anxiety and stress, implementing lifestyle changes, and being more intentional with foreplay.
However, if your stamina issues are caused by PE or ED, consult your doctor to determine which treatments are right for you.
Treatments for premature ejaculation (PE)
If you feel as though you ejaculate sooner than you or your partner want to, try topical products containing lidocaine or benzocaine. They are local anesthetics used to desensitize certain parts of the body. Products that numb the penis without completely numbing the pleasurable sensations may work for you so you can last longer in bed.
These ejaculation-delaying wipes typically work within five minutes, with their effects tapering off after two hours. In a 2017 study, men who used benzocaine wipes have been found to prolong sex duration, ejaculation control, and overall sexual satisfaction.
Treatments for erectile dysfunction (ED)
If ED is causing your lack of sexual stamina, PDE5 inhibitors like sildenafil or tadalafil – better known by their brand names Viagra and Cialis, respectively – are effective first-line treatments for ED.
PDE5 inhibitors have enjoyed a sterling record of effectiveness in boosting penile blood flow, facilitating better and longer-lasting erections.
Non-medical options include devices such as penis pumps or cognitive behavioral therapy which can be used separately or as a regimen with ED drugs to boost overall sexual health.
How do I increase sexual stamina without taking medicines?
If you’re looking for ways to extend your sexual engagements without taking medicines, several techniques might help.
One way is edging, which involves getting sexual stimulation and stopping it just before you climax or ejaculate until the feeling subsides sufficiently enough for you to resume. You can repeat this process as often as you wish to extend your sexual activity as long as possible. Plenty of methods are available for you to try, so it may take some trial and error to find the right edging technique that works best.
Focusing on foreplay may also help you go longer. By slowing down and prioritizing the buildup towards climax and ejaculation, it could help you and your partner feel as though you were having sex longer. Concentrating on foreplay can also help you get your partner closer to climax so that even if your stamina isn’t as good as you want it to be, both of you will come on or at just about the same time.
What vitamins can I take to last longer?
Certain vitamin deficiencies may increase your chances of developing sexual dysfunction. Covering these nutritional gaps may help remedy such issues – but that doesn’t necessarily mean taking the following vitamins will make you go longer in bed if you have sufficient amounts of them.
- Vitamin D. In a 2016 study, it was found that around one in 3 vitamin D-deficient men were more likely to run into erection problems than those with sufficient vitamin D.
- Niacin (vitamin B3). Niacin may help men alleviate their ED regardless of whether they have high or low levels of it in their bloodstream. In a 2011 study, men with moderate to severe ED experienced improvements in erectile function after being given daily niacin supplements.
- Vitamin B12. A 2019 study suggested that vitamin B12 deficiency may cause sexual performance issues. More research is needed but, the study showed that gastric men with low B12 levels ejaculated much faster than men with sufficient levels of the vitamin.
- Vitamin B9 (folic acid). Low folic acid levels may interfere with erectile function. In a small 2019 study, a correlation was found between deficient blood folate levels and ED, with men with low vitamin B9 levels experiencing worse ED symptoms.
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What supplements can extend my sexual stamina?
Since a bevy of factors contributes to diminished sexual stamina, it’s quite difficult to name THE best supplement. The fact that every factor is treated differently makes it harder.
If a vitamin deficiency or a lack of nutrition is causing your stamina issues, addressing such nutritional gaps may improve your situation. But that doesn’t necessarily mean that you need to be wolfing down dietary supplements willy-nilly unless your doctor prescribes it for your symptoms.
One of the supplements you might want to try for low sexual stamina is L-arginine – an essential amino acid your body needs to produce nitric oxide. Nitric oxide is the key component in producing erections by relaxing your blood vessels and boosting blood flow to the penis for better erection quality.
It’s advisable to consult your doctor to learn more about your supplement options.
How do I increase my libido?
Many factors affect your libido or sex drive, just as your sexual stamina. It’s perfectly normal for your libido to lose a step or two as you age, and one of the reasons for this reduction in sex drive is the fact that testosterone levels decrease as we age. A low sex drive is one of the hallmark symptoms of low T.
Moreover, certain underlying medical conditions can increase your likelihood of having a decreased libido, such as mental health issues that may affect your hormonal levels.
If that’s the case, seeking treatment for any underlying medical or mental health conditions may be just what you need to turn your libido around. Otherwise, implementing the following lifestyle changes might help:
- Getting regular exercise. In a 2009 study, men who performed regular to moderate intensity exercise engaged in sex more often, masturbated more frequently, and had higher levels of sex hormones than individuals that didn’t.
- Reducing alcohol intake. Alcohol is a known erection killer. And while the relationship between libido and alcohol is yet unclear, cutting down on alcohol consumption is an easy lifestyle change to implement, considering high alcohol consumption is linked to having reduced levels of sex hormones.
Getting adequate amounts of sleep. A low sex drive is a common side effect of sleep apnea, a health condition that causes poor sleep quality. Getting adequate amounts of sleep helps the body immensely, so there’s no drawback in getting more sleep to see if it helps boost your libido.
