What vitamin helps you last longer in bed?

B vitamins: B vitamins — especially B-1 to B-5, and B-12 — regulate your sex hormone levels and function, which helps give your libido and performance a boost.

healthline.com - How to Increase Sexual Stamina: 45 Exercises, Foods, More - Healthline

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Share on Pinterest We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process. How we vet brands and products Healthline only shows you brands and products that we stand behind. Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we: Evaluate ingredients and composition: Do they have the potential to cause harm?

Do they have the potential to cause harm? Fact-check all health claims: Do they align with the current body of scientific evidence?

Do they align with the current body of scientific evidence? Assess the brand: Does it operate with integrity and adhere to industry best practices? We do the research so you can find trusted products for your health and wellness. Read more about our vetting process. Things to consider Stamina can mean many things, but when it comes to sex, it often refers to how long you can last in bed. For males, the average time between the sheets is anywhere from two to five minutes. For females, it’s a bit longer: about 20 minutes before reaching the big O. If you’re unsatisfied with how quickly you do the deed, there are a number of things you can try to boost your stamina and improve your overall sexual performance. Read on to learn more. Exercise can help build up strength Share on Pinterest If you want to increase your stamina, you’ll need to build up your strength. A stronger body can endure more, allowing you to last longer between the sheets. Biceps Stronger biceps means you can handle more weight when lifting, pulling, tossing, and throwing. Exercises to try include: bicep curls

chin-ups

bent-over row Triceps Strong triceps not only make pushing easier, but they also build up the power of your upper body. Exercises to try include: bench press

triceps extension

triceps pull-down or push-down Pectoral You use your pectoral muscles for everything you do — from opening a door to lifting a glass. When you have stronger pecs, you have a stronger body overall. Exercises to try include: bench press

chest dips

push-ups Abdominal When you have strong abs, you have a more powerful core. And when you have a strong core, you’re more balanced and feel less back pain. Exercises to try include: sit-ups

planks

high knees Lower back A strong lower back stabilizes and supports your spine, as well as helps strengthen your core. Exercises to try include: bridges

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lying lateral leg raise

superman extension Pelvic floor Your pelvic floor controls your genitals, which means if you want to increase your sexual stamina, you need to build strong — and flexible — pelvic floor muscles. Exercises to try include: Kegels

squats

bridges Glutes Weak glutes can throw off your balance and stiffen your hips, which will affect your performance in bed. Exercises to try include: squats

weighted lunges

hip extension Quads and hamstrings Your quad and hamstrings power your hips and knees, which means the stronger those muscles are, the faster and longer you can go. Exercises to try include: leg press

lunges

step-up

Exercise can also improve flexibility Share on Pinterest When your muscles are loose and flexible, you have a fuller range of motion, which means you can do more — a lot more — in bed. Standing hamstring stretch (for the neck, back, glutes, hamstrings, and calves): Stand with your feet hip-width apart, knees bent slightly, and arms resting by your sides. Exhale as you bend forward at the hips. Lower your head toward the floor, relaxing your head, neck, and shoulders. Wrap your arms around your legs, holding the pose for at least 45 seconds. Then, bend your knees and roll up. Reclining bound angle pose (for inner thigh, hips, and groin): While lying on your back, bring the soles of your feet together, allowing your knees to open up and move closer to the floor. Keep your arms at your sides, palms facing down on the ground. Hold the pose for at least 30 seconds. Lunge with spinal twist (for hip flexors, quads, and back): Get into a forward lunge position starting with your left foot. Place your right hand on the floor. Twist your upper body to the left, extending your left arm toward the ceiling. Hold this pose for at least 30 seconds, and then repeat on the right side. Triceps stretch (for the neck, shoulders, back, and triceps): Extend your arms overhead. Bend your right elbow, and reach your right hand so that it’s touching the top middle of your back. Use your left hand to grab just below your right elbow, and pull your right elbow down gently. Hold for about 15 to 30 seconds, then repeat with the left arm. Exercise to steady your breath and strengthen your tongue Share on Pinterest In addition to relaxing your mind, controlling your breath allows your body to give your muscles more oxygen-rich blood. This can lead to a lower heart rate and may result in a better overall performance. Strengthening your tongue can also help improve your breathing, as well as increase your stamina for oral sex. For a strong tongue, try these exercises: Tongue pull-back . Stick your tongue out straight, then pull it back in your mouth as far as you can. Hold this position for 2 seconds. Repeat 5 times.

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. Stick your tongue out straight, then pull it back in your mouth as far as you can. Hold this position for 2 seconds. Repeat 5 times. Tongue push-ups. Push the bottom of the tip of your tongue as hard as you can into the front of the roof of your mouth, right behind your teeth. Repeat 5 to 10 times. Other tips and tricks Exercising, changing your diet, and taking supplements are all effective ways to increase your endurance. But the possibilities don’t stop there. You may also find it helpful to: Limit alcohol intake beforehand. Alcohol affects everybody differently, but overall, drinking too much before sex can dull your sensations and make it harder for you to stay aroused. Foreplay is important. Slowly stoke the flames with a bit of foreplay before exploding into the main event. Lubrication. Lube can make sex more enjoyable by cutting down on the friction. Certain lubes, like desensitizers, can also help your romp last longer. Be present. Don’t rush your sex session. Instead, be present in the moment, savoring every moment of pleasure. Explore more than just the genitals. If you focus on the genitals, you’re bound to orgasm quickly. Instead, go slow and explore the whole to build up desire. Alternate between active and passive roles. Switching between roles will allow your arousal to go in and out like waves, which will make sex last longer. If you have a penis, grabbing at the base may help prevent premature ejaculation. Squeezing at the base will cause you to lose some of your erection and stop you from climaxing. Applying a numbing cream to the tip can also help prevent premature ejaculation. A numbing cream can help lessen the sensations in the penis to help you last longer.

healthline.com - How to Increase Sexual Stamina: 45 Exercises, Foods, More - Healthline

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