Conversations about sexual health and erectile dysfunction are increasingly common, yet many men still have unanswered questions.
While hormones and medications are frequently discussed, the role of essential micronutrients, particularly vitamins, in maintaining sexual health is just as important.
It's essential to consult with an expert before selecting a multivitamin, as even small dietary changes—recommended by our nutritionist—can greatly improve sexual stamina and provide unexpected benefits.
Quick Summary
- To boost sexual stamina and performance, consider incorporating vitamins such as D, C, B3, B9, and E into your diet.
- Consuming these vitamins through natural foods or supplements can help address milder erectile dysfunction issues and improve overall sexual health.
- A study by the National Institutes of Health found that men with a deficiency in Vitamin D were over 30% more likely to have sexual performance problems.
- In my opinion, a balanced diet rich in essential vitamins is a key component of maintaining not only sexual health but overall well-being.
What Vitamins Can You Take To Last Longer In Bed?
I know there are going to be a few of you that will say that it takes a lot more than a few micronutrients for you to function properly in the bedroom. But let’s just stick with essential nutrients and not some smart-ass ideas.
Here are some things to get more of.
Vitamin D
I've personally noticed the difference Vitamin D makes in my life, especially during winter. It's not just about bone health – it's the sunshine vitamin that boosts my mood and stamina.
Naturally, your vitamin D production will fluctuate with the seasons, and that can have quite a negative effect on your immune system and sexual performance.
And there are two ways that a boost might help.
A pivotal study by the National Institutes of Health (NIH) has shown that men with a deficiency in this vitamin were over 30% more likely to have problems in their sex life. The reason is that it plays a role in hormone production and overall testosterone levels [1].
Secondly, it may also play a role in dilating blood vessels and improving blood flow. It’s kind of what Viagra does, but not quite as suddenly.
Vitamin C
Vitamin C, an antioxidant vitamin, is not only important for physical health but also for mental well-being. It plays a significant role in supporting mental health by being involved in the synthesis of neurotransmitters and helping protect the brain against oxidative stress, but it has also been shown to improve blood flow.
It’s also linked to improved nitric oxide levels, which further blood flow to some important body parts for bedroom activities.
And with a stronger erection, it’s also possible to reduce the chances of premature ejaculation.
Vitamin B3 and B9
These B vitamins are a common part of treating vascular and heart conditions as they may help blood flow vessels similarly to nitric oxide [2].
You’ll commonly find them in folic acid and niacin supplements, and they are also commonly recommended to help men improve their sexual function and fertility.
In addition to their potential benefits for vascular and heart conditions, B vitamins, such as folic acid and niacin, are also commonly recommended to support a healthy sex life in both men and women.
These vitamins play a role in promoting proper blood flow, which is crucial for sexual function and fertility.
Vitamin E
Research conducted by Mayo Clinic shows that vitamin E is another nutrient that sexual health experts often recommend. It’s a strong antioxidant and also helps allow for more efficient blood circulation.
“Vitamin E is a powerful antioxidant, thought to clear the body of harmful oxygen compounds called free radicals.”
- Nutraingredients-usa.com
The net effect of this is a stronger erection with fewer chances of premature ejaculation. It might not be the answer for anyone suffering from a severe sexual dysfunction, but combined with vitamin D, it might make enough of a difference to improve stamina and pleasure [3].
By supporting blood circulation and providing antioxidant benefits, vitamin E may help enhance sexual performance and potentially reduce the likelihood of premature ejaculation, contributing to a more satisfying sexual experience.
What Is The Best Way To Get These Vitamins?
So, now that you have an idea what vitamins might help with milder erectile dysfunction issues, how do you go about getting a boost and some fun with a rock-hard erection?
It’s actually very simple.
Carefully Plan Your Diet
Ever since I started my mornings with a large orange for that burst of Vitamin C, I've felt more energetic and noticed an improvement in my overall health.
And you can also add foods high in B vitamins by regularly eating a small amount of red meat. This should also improve certain amino acid levels that could help with erectile function.
Not only will doing this improve many health conditions, but you could be enjoying longer erections within weeks.
Take The Right Supplements
If you want to keep it simple, buy a high-quality multivitamin.
Still, it’s sometimes best to buy the above vitamins individually to get the ideal dosage.
It might also help to add a zinc supplement to further help with testosterone production and tackling low libido from multiple angles.
Are There Other Things You Might Need To Improve Your Libido?
There are many natural supplements that you can take to help with erectile dysfunction.
Many of them include herbal supplements that have been used for hundreds of years in traditional Chinese medicine.
You could check for ingredients like l-arginine to help dilate blood vessels in the same way that nitric oxide does.
And then, there are common active ingredients in T-boosters like red horny goat weed and ginseng which increase testosterone levels [4].
FAQs
Should You Rely Just on Vitamins to Last Longer in Bed?
No, you shouldn’t just rely on vitamins to last longer. To improve your sexual performance and reduce premature ejaculation, you should also look at taking testosterone boosters.
Do Vitamins Instantly Increase Libido?
No, vitamins don’t instantly improve libido and sexual performance levels. It could take several weeks to a few months to build up the effect. You would need to talk to your healthcare provider about sexual medicine for a more instant effect.
Have You Checked Your Vitamin Intake?
You don’t have to resort to prescription drugs if you just want to get a bit of a bedroom boost and haven’t been diagnosed with erectile dysfunction through professional medical advice.
With a combination of vitamins B, C, D, and E, you could make a big difference within a few weeks.
These are available in natural products, but I would recommend getting a larger boost through high-quality multivitamins.
Try it out for yourself and see how much of a difference it might make on your sexual and overall health.
References:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5035618/
- https://www.singlecare.com/blog/can-vitamins-treat-erectile-dysfunction/
- https://www.mayoclinic.org/drugs-supplements-vitamin-e/art-20364144
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3551978/
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