Eating might not be the first thing to think about when it comes to boosting your sexual performance, and in fact, eating an incredibly heavy meal can lead to feelings of sluggishness, not feelings of passion. However, certain foods that are eaten in moderation can assist in helping improve sexual stamina by enhancing blood circulation, hormone balance, and energy to a person.

While there is no singular food that is guaranteed to help you last longer in bed, other wholesome, nutritious foods can help. Studies have shown that cardiovascular and circulation health, as well as hormone levels, are significant contributors to sexual stamina.

In this guide, we’ll go over some foods that can help you last longer in bed, as well as some energy foods, blood circulation foods, and foods that can improve erectile function.

How Your Diet Impacts Your Sexual Performance

If the food you eat is good, it will have a positive impact on the rest of the systems in the body, especially the cardiovascular system. A good cardiovascular system is essential for good erections. This is because erections are simply an excellent blood circulation.

Men that eat a higher number of flavonoid-rich foods in comparison to their peers were also found to have a 14% lower risk of erectile dysfunction in a study that was published by the American Journal of Clinical Nutrition.

An additional large study that included over 25,000 men showed that incorporating the Mediterranean diet into one’s lifestyle is known to improve one’s ability to get an erection and reduce the chance of experiencing erectile dysfunction.

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Foods that are high in antioxidants, vitamins, and fats can reduce inflammation, heal and strengthen blood vessels and improve hormone levels. These effects combined can increase stamina and improve one’s sexual health.

12 Foods That May Help You Last Longer in Bed

What follows are the best foods that research suggests may improve sexual stamina and blood circulation.

1. Bananas

Bananas are a good source of potassium and and magnesium. Both of these minerals are incredibly important for one’s muscles and nerve functions. Potassium is also known to improve and keep blood pressure and heart health in good condition.

According to the CDC, high blood pressure is one of the leading cause of erectile dysfunction. Therefore, being able to get a good handle on blood pressure can help improve sexual performance.

2. Beets

Beets are known to contain large number of dietary nitrates that get transformed into nitric oxide in one’s body. and Nitric oxide is responsible for improving blood flow and circulation by relaxing and widening blood vessels.

A study published in the journal Hypertension detailing how drinking beetroot juice impacts blood vessel function shows that it may actually DECREASE the systolic blood pressure (the pressure in arteries when the heart beats) by about 4 to 10 mmHg in a matter of hours.

With better blood flow, erections can become stronger, and the duration of sexual intercourse can also be prolonged.

3. Garlic

One type of chemical (known as allicin) which is present in garlic is also considered beneficial when it comes to blood flow and lessening the cholesterol our body produces.

One study published in the Journal of Nutrition showed that garlic supplements, as compared to group who did not take garlic supplements, showed an increase in blood flow and a decrease in the “stiffness” of arteries of the test subjects. Since the optimal function of the male sexual organ is reliant on “well working” blood vessels, this may help increase the sexual drive of an individual.

4. Fatty Fish

Condensed/ “thick” fish (as in salmon, mackerel, and tuna) are referred to as ‘fatty fish’ and contain ‘Omega 3’ fatty acids; which are known to help cardiovascular function and decrease inflammation in blood vessels.

The American Heart Association (AHA) claims that Omega 3 (found in fatty fish) can reduce triglycerides (the type of fat in our body) by about 15 to 30 percent. This greatly elevates the functioning of the heart and improves the blood flow to our organs, including the organs that support sexual activity.

5. Oysters

Oysters offer one of the best sources of zinc in the diet. Zinc plays an important role in the formation of testosterone and the health of sperm.

The National Institute of Health (NIH) states that, Oysters also contain the highest amount of zinc in the diet. 74 milligrams of zinc, in a single serving, is well over the new recommended daily amount of zinc. This is also over 70 (seventy) times the recommended daily amount of zinc. Getting enough zinc is important for the masculine reproductive system and sex drive.

6. Blueberries

Blueberries have many flavonoids. These are strong antioxidants and help support the health of blood vessels. One big research study done at Harvard University with around 50k men found that those who ate a lot of flavonoid foods, like blueberries, were around 10% less likely to get erectile disfunction. Flaming foods help with blood and blood vessel inflammation and help the blood flow.

Read Also : Is Cranberry Juice Good for Sexually

7. Dark Chocolate

Dark chocolate has flamingoes and the amino acid L-arginine which or could help get more nitrous oxide in the body. One study in the Journal of the American Heart of Association has reported that foods with flamingoids help with the function of blood vessels and blood flow. Increased blood flow is very important for the ability to get an erection and for sex.

8. Avocados

Avocados are very rich in good fats and are high in vitamin E. These help with the health of the heart and hormones. Some people in the Hass Avocado Board say that people who eat a lot of avocados are less likely to get erectile disfunction. Avocado eaters have a better quality of diet and lower bodyweight than non-avocado eaters.

9. Nuts

Some nuts like gonads also have L-arginine and some good fats.

A 2019 Nutrients study reported improved sexual desire and orgasm quality among men who added 60 grams of mixed nuts to their diet for 14 weeks.

Benefits to sexual health are due to improved blood vessel function from consumption of nuts.

10. Honey

Honey is a natural source of carbohydrates which is a quick source of energy (great for sex!). Some studies show honey to also have cardiovascular-supporting antioxidants.

Medium quality research from Oxidative Medicine and Cellular Longevity also show honey potentially reduces oxidative stress and improves metabolic health.

Energy is also important for stamina in sexual activities.

11. Watermelon

Watermelon is a good source of citrulline which is an amino acid that the body converts to L-arginine.

Supplements containing citrulline have been shown to improve blood flow due to an increase in nitric oxide which causes blood vessels to relax (Texas A&M University study on citrulline).

This will lead to improved erections.

12. Pomegranate

Pomegranate juice Improves blood vessel health due to being high in antioxidants. This is why men who consumed pomegranate juice daily were found to have improved erectile function compared to those who consumed a placebo.

Antioxidants in pomegranate also improve blood circulation and increases the activity of nitric oxide. This is why it may be good for erectile dysfunction. (International Journal of Impotence Research)

Final Thoughts

If you want to know what to eat before sex to last longer, there are no foods that will have an immediate positive impact. There are many things such as heart health, levels of various hormones, and physical fitness that affect sexual stamina.

Eating foods that contain beneficial fats and an assortment of vitamins and minerals helps to improve your circulation, helping to improve sexual performance.

For healthy hormones and blood vessels, eat a variety of foods such as fruits, vegetables, fish, and nuts.

If you are having ongoing problems with sexual performance, the best option is always to see a doctor.