Natural Health and Fitness

For Men: Ways to Improve Your Sex Life Naturally

Worried Senior Man Sits On Bed Whilst Wife SleepsIf you’re reading this, you’re probably a male of the homo sapiens species. And one thing’s for sure, we’re an egoistic lot. Nothing can be worse for a male, especially in his so-called prime years, than lack of sex drive or inability to sexually function. It is damaging to the ego damper and can impact one’s self-esteem and emotional state.

Let’s face it. Men love to get laid. But what men love even more is to know that their partner is not disappointed. This can even be scary. (Continued below.)

You see, presuming you’re heterosexual, we men have a couple of disadvantages that women don’t have to deal with. One is the age-old thing about the size of our junk. This is hereditary, and not what this post is about. The other is performance.

In virtually any sexual activity, the bigger burden of performance falls on the male partner. We are the “doer”, so to say. This is a huge responsibility.

Moreover, while a woman can convincingly fake arousal and orgasm – hookers do it all the time, but don’t ask me how I know this – our anatomy doesn’t quite allow for this. There is no way to fake an erection, for instance.

In this post we look natural ways to improve your sex life.

Though many may think of it as just about “getting it up”, male sexual performance is much more complicated than that. It may be broken down to three main issues:

  1. Libido: This is desire and arousal. Fail here and everything implodes after that.
  2. Endurance: This is “staying power”. Basically, how long you can last in bed.
  3. Recovery: This is the recovery period after orgasm, before you’re ready to “go again”. This is also called the refractory period.

Experiencing any of the above issues can be dispiriting and damaging to our fragile male ego, which in turn can cause anxiety, which can exacerbate the problem, and the cycle continues.

The issues can also overlap. A person can have low libido and endurance, as well as extra-long recovery times, for example.

We should also point out that erectile dysfunction is difficulty getting or keeping an erection, which fall in the top two points above.


Beside libido, endurance, and recovery, there is also sensation. This is not typically a problem for men who are able to get and maintain an erection long enough for a satisfying sexual activity.

Lack of arousal and endurance, and slow recovery, can take toll on any relationship, especially a long-term one.

The problem with most modern medications that deal with sexual problems in men is that they lead to various side effects that over time require more medication to deal with them. What is more, they do not get to the root of the problem either – they just cover up the symptoms until something else breaks down.

Males facing sexual problems and disinterest should give natural sexual remedies a try before they resort to pharmaceuticals and other allopathic treatments.

Men who are currently suffering from some of the sexual issues previously mentioned do not always have to resort to pharmacological remedies to put back that spark in their sex life. There are plenty of natural ways that can bring back the passion, excitement, and stamina for sex, some as simple as just going out on a date and rekindling old memories.

Now, the word here is “always”. In some cases, medical intervention may be necessary. But it’s typically a good idea to seek non-medical solutions first.

Sexual Problems in Males (Causes)

There are many causes of sex issues in men, some of which may be psychological and others of a more physical nature.

Some of the more common issues which bring down sexual libido, stamina, and performance include:

  • Low Testosterone Levels
  • Prescription Drugs (High Blood Pressure Meds and Antidepressants for example)
  • Diabetes
  • Stroke
  • Blood Vessel Problems (High Blood Pressure, Arteriosclerosis)
  • Alcohol and Drug Abuse
  • Anxiety and Depression

(Source: Medical, Physical, and Psychological Conditions and Treatments That Lower Sexual Performance)

Of course, males suffering from any of these conditions should seek professional help. They should also ask their doctor, psychologist, or other healthcare professional if their lack of sex drive or other sex issues are due to their condition or present treatment or medication.

If it is discovered that any medication they are using is the problem, they can ask if it can be switched to something else that does not cause sexual side effects. If it is a medical condition, then they should ask about any lifestyle changes that need to be made which can help not only their condition but their sex life as well.

This is not all though.

There are various ways to improve male sexual performance. Ways which can be implemented into one’s daily routine without having to take medication or other artificial gadgetry to stimulate desire and blood flow (two necessary conditions for sex drive and performance).

Natural Ways to Improve Male Sexual Performance


Any movement that stimulates the heart is going to stimulate the male genitalia. Blood not only flows to and from the heart but also to and from the penis, in large quantities in fact, during sexual activity.

Heart conditions like high blood pressure and vascular disease can cause issues like erectile dysfunction (ED) due to lack of blood flow. Apart from that, a sedentary lifestyle can also cause circulation problems that affect normal blood flow to the penis.

One study, published in the Journal of Sexual Medicine, found that ED could sometimes be reversed with combining exercise and a healthier overall lifestyle.

The type of activity one performs does not matter too much, the only thing that is vital is that it should trigger the heart and entire circulatory system to start pumping blood throughout the body.

The specific activity and movement will depend on factors such as interests, physical fitness, and accessibility to specific equipment.

Just taking brisk daily walks can go a long way to get that heart pumping blood, which can do your sex and overall health life a lot of good.


Sleep is important for both men and women but perhaps a bit more crucial for the sex life of a man as the male hormone, testosterone, is produced by and large during long rest periods.

How important is testosterone for male sexual health?

Testosterone is a major factor in both male libido and erections without which the act of sex cannot be accomplished or enjoyed.

Scientists from the University of Chicago performed a study back in 2011 regarding sleep and its effect on testosterone production. Here is what they found:

After a week of sleeping less than 5 hours per night, a group of young males’ testosterone levels dropped between 10-15%.

And that was in just one week! One can only imagine how much more testosterone could be lost after years of inadequate sleep.

As simple as this may sound, sleep could increase sexual desire, the ability to maintain an erection during the full course of sex, as well as help in increasing sexual stamina and frequency.


Movement is important for increasing blood flow throughout the entire body, including the male sexual organs.

Rest is important for sexual recuperation and building those necessary hormones for sexual activity.

Food is necessary for bringing those nutrients into the body which help maintain a healthy sex drive, adequate hormone levels, and a healthy reproductive system.

There are certain foods that have been verified by science to increase male sexual function and desire. They are as follows:


Beef, poultry, and fish (contain nutrients that are vital for healthy blood flow within the body.

Two major amino acids contained in these foods, specifically, Carnitine and L-Arginine, are very important for maintaining enough blood flow to form an erection. In fact, a study performed by Center showed that these two amino acids could effectively treat ED in some men.


This food has long been regarded as a male aphrodisiac and for good reason, oysters have been proven to increase testosterone production in men.

More testosterone equals more sexual desire!

Research performed by the American Chemical Society showed that oysters, along with clams and scallops have compounds that contribute to the production of testosterone.

What is more, oysters contain zinc, which contributes to increased blood flow to the male genitalia.

Seeds and Nuts

For those who do not eat meat or seafood, nuts and seeds provide another way to get nutrients into the body to help increase sexual performance and activity.

As with meat and oysters, nuts and seeds also contain nutrients like Zinc and L-Arginine, whose sexual benefits have already been discussed above.

Some of the seeds and nuts with the highest amounts of sexually-invigorating compounds include the following:

  • Pumpkin Seeds
  • Sunflower Seeds
  • Walnuts
  • Hazelnuts
  • Peanuts
  • Pecans

Onions and Garlic / Chilis and Peppers

While onions and garlic may not produce attraction in the opposite sex due to the bad breath it leaves in the mouth, these two vegetables can help improve blood flow, increase desire, stamina and testosterone levels in males suffering from sexual disorders.

Both chilis and peppers are great for producing a “flush” of blood throughout the body but more importantly for males, into the penis.

They can really help men suffering from circulatory issues due to disease or medication to regain sexual performance as they have the ability to open up blood vessels throughout the entire body. This may increase circulation in areas which often get tiny or infrequent amounts of blood into them like the penis.

In particular, chili peppers have proven to help not only in sexual disorders in men but also other disorders related to inadequate blood flow to the brain such as Alzheimer’s.

This is of interest as many compounds, be they natural or pharmacological, have a tough time penetrating the blood-brain barrier. Yet, chili peppers seem to have the ability to bypass even this barrier and get the blood flowing there.

If they can get blood in the brain, chances are they can get blood into the penis.

Related: 10 Superfoods Every Man Needs in Their Diet

Herbs and Supplements

Natural aphrodisiacs do exist. They come in forms of herbs and supplements. These can be used in place of or along with medication (such as the famous Viagra). However, we do not advice stopping your medication without consulting a doctor.

Also, if you’re on any type of medication you should consult your doctor before starting on any herb or supplement. Of course, you won’t have to worry about taking them while pregnant or breastfeeding.

With that said, here are some herbs and supplements that may help enhance a man’s stamina, sensation, and sexuality:


Start with the basics. If you’re always tired, it will show in the bedroom (or anywhere else for that matter). We may think we eat healthy, but the food we eat today is deficient of some important micronutrients. A daily multivitamin is therefore a good idea. (See: Do You Need Health Supplements?)

Vitamin D

Even if you take a daily multivitamin, some vitamins are best taken alone in addition to this. One such vitamin is vitamin D. A study by Italian scientists showed that that vitamin D may help improve a man’s sexual health. Recent studies show vitamin D deficiency may be tied to male impotence.


A mineral that is best taken alone, in addition to a multivitamin/multimineral supplement. Zinc is itself considered an aphrodisiac. It may also boost production of male hormone testosterone as well as inhibit conversion of testosterone into estrogen. Supplements containing zinc and magnesium (see below), known as ZMA, formulated with the goal of boosting free testosterone levels, can be found in health stores.


A extremely important micronutrient for overall health. It is associated with heart health, bone health, and aids sleep, among other benefits. It is also essential for sex drive. It makes it harder for testosterone to bind on to proteins, allowing more of the hormone to remain “free” in your bloodstream, which may help boost sex drive.


Also referred to simply as arginine, L-arginine is an amino acid. What makes it potentially beneficial for sex drive is that it metabolizes as nitric oxide (NO), a powerful chemical known to support vasodilation (dilation) and engorge blood vessels of the penis.


This herb is linked to several health benefits including anxiety reduction, blood sugar regulation, brain health, and increased sperm count. It may also increase testosterone levels. Ashwagandha may also help L-arginine (above) in dilating blood vessels in the genital organs. (See: Ashwagandha Uses, Benefits and Side Effects).


Dehydroepiandrosterone, or DHEA, is hormone made mainly in the adrenal glands, but is also produced in the testicles, ovaries, and the brain. As with other hormones, production of DHEA decreases with age. DHEA supplements may help increase testosterone levels, therefore increasing libido.


This herb has been used to improve vitality, and as an aphrodisiac, for both sexes for centuries. In China, Japan, and Korea, ginseng is used as an ingredient for herbal treatments for sexual dysfunction.

In a near future post, we shall look at these and other herbs and supplements to boost male sexuality in greater detail.

Bottom Line

Exercise, eating right, getting a good night’s sleep, and the right supplements are all essential for male sex drive and performance as well as your overall health.

For men dealing with problems in the bedroom, it could be just as easy as changing one’s lifestyle around by incorporating the simple, easy, and natural tips listed earlier to start enjoying the sex act once again.

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