Focus on a healthy diet with foods like chili peppers, apples, nuts, and beetroot juice to boost your libido, combat fatigue, and build stamina. Ayurvedic and herbal remedies like ashwagandha, vajikaranam ghritam, shilajeet, and ginseng can also help you last longer in bed. Even acupuncture can give you a helping hand. Top that off with a good exercise routine that focuses on building endurance, core strength, flexibility, and pelvic floor strength and you'll be on your way to improved sexual stamina!

Not having enough stamina can do you in whether you’re trying to run a marathon or have a marathon session in the sack! If you’re looking at improving your performance in bed, it isn’t just aphrodisiacs you need to think about. Your body needs to be fit and healthy for you to have a good sex life. And that doesn’t mean unattainable goals. Here are some simple but natural ways to boost your stamina, work on your endurance, and get the sex life you truly desire.

Remember, issues with stamina are different from issues like erectile dysfunction or premature ejaculation or infertility. The suggestions that follow are designed to help anyone who is simply facing issues with tiring too quickly during intercourse and finding that their lack of stamina is holding them back. For medical problems like those mentioned earlier, it is important to get help, fix the issue, and then work on stamina.

1. Ayurvedic Remedy Ashwagandha For Stamina, Endurance, And Vitality

Ashwagandha is known to help improve overall stamina and endurance and is a vitalizer. All of these are beneficial for sexual stamina too. In fact, even if you already count yourself as fit, the herbal remedy could help boost your cardiorespiratory endurance further. So if you’re trying to avoid feeling “winded” or out of breath when you’re having sex, all it may take is a capsule with ashwagandha root extract.

2. Citrulline In Watermelon Rind To Boost Erectile Function And Stamina

You may find help in unexpected places. Specifically, the watermelon rind! While further studies are warranted, there are indications that the amino acid citrulline, found in watermelon rind, is a natural vasodilator and antioxidant. While the mechanisms are not fully understood, its use in supplements shows promising results, helping improve sexual stamina and even erectile function.

3. Vajikaranam Ghritam And Medadi Yog To Enhance Sexual Strength

Vajikaranam ghritam is another ayurvedic remedy that is beneficial. While ashwagandha can help men and women, this formulation is good for enhancing sexual strength in men. The remedy also contains ashwagandha, along with a host of other ingredients including asparagus root, cowhage, and Indian kudzu, all of which combine to make a revitalizing tonic, helping men prolong their lovemaking.

Another such blend is made with meda, a type of asparagus native to South Asia, at its core, along with Holostemma creeper, jivanti and gokshura, among other herbs. Known as medadi yog, this formulation helps older men regain sexual prowess.

4. Shilajeet To Fight Off Fatigue And Improve Stamina

Shilajeet, another ayurvedic herbal remedy, contains fulvic acid which has a host of physical benefits for the body. It can help improve your stamina besides easing fatigue and weakness. So you will feel more energized and less exhausted than normal if your partner expects encore performances.

5. Chinese Ginseng To Boost Your Sex Life And Energize You

Chinese ginseng has a long tradition of use to enhance sexual virility in Asia. The herb is said to resemble adrenal and sex hormones and helps relax or energize you. It is a good antidote to lethargy and can help with your stamina too. It has a modulating effect on the nervous system and is an all-natural aphrodisiac as well. The catch? As with many ayurvedic formulations, more large-scale studies examining its effectiveness and side effects need to be done before it can be recommended by mainstream medical practitioners.

6. Regular Physical Activity, Exercises, And Yoga For Improved Sexual Vitality

Experts at the American Council on Exercise recommend physical activity to improve overall health as well as sexual function because the latter is dependent on your general health and fitness. When you exercise, it can also improve your sexual vitality. One study found that men in the normal weight range who exercise daily, even if for just half an hour, have far lower levels of risk of erectile dysfunction than obese men who don’t exercise much. Such sexual problems can hugely interfere with the ability to last longer in bed and make you feel more frustrated and worn out before you should. Here is a quick overview of some of the best exercises to increase sexual stamina:

Kegels for improved pelvic floor strength, improved sensitivity, potentially stronger orgasms in women, and lower symptoms of erectile dysfunction in men.

Glute bridge exercise to work out your hips, buttocks, and abdomen, building endurance in these muscles that are actively engaged in sexual intercourse.

Medicine ball push-ups for a stronger core and upper body, to help you better support your own body weight for longer during sex.

Planks to build your back and core muscle strength for improved stamina and strength.

Yoga asanas like pavistha konasana, balasana, padmasana, or urdhva mukha svansana work on improving your circulation, washing away stress and fatigue, energizing you, and improving strength and flexibility overall.

[Also Read: Yoga To Increase Sexual Stamina in Bed]

7. Acupuncture To Beat Stress And Ease Fatigue

Acupuncture can give you a fresh spurt of energy by relaxing a stressed mind and body. It is known to stimulate the production of endorphin – what you probably know better as the happiness chemical – in the brain. It helps pep you up and alleviates a sense of fatigue if any. Plus, it can help female fertility by boosting production of female sex hormones in women.

Acupuncture can even help those with more severe forms of stamina issues like chronic fatigue syndrome. The therapy has been seen to increase activity levels and improve overall quality of life for these individuals.

8. Chilli Pepper To Rev Up Metabolism And Libido

Kickstart your metabolism to ensure you have the steam to keep going in bed too. Chili peppers contain capsaicin, a compound that doesn’t just rev up your libido but also boosts energy metabolism during aerobic exercise. And in case you were wondering – yes, intercourse certainly qualifies as aerobic exercise. So you’ll be in the right mood and raring to go too!

9. Antioxidant Quercetin In Apples To Improve Endurance

Adam and Eve may have had the right idea when they reached for that apple. Apples contain quercetin, an antioxidant flavonoid that helps your endurance and works as an anti-fatigue agent. A study on animal test subjects showed that quercetin increased maximal endurance capacity. The researchers went on to suggest that there is merit in exploring the flavonoid to enhance athletic ability.

10. Healthy Carbs And Lean Protein For Energy And Endurance

If you’re running low on energy, no amount of working out or magic supplements will help you. Your body needs an energy source. And carbs are a great way to fuel your system. Just pick low glycemic-index, heart-healthy whole foods and fresh fruits and vegetables so you don’t crash suddenly, burning through your energy source too quickly. Foods like multigrain breads, wholegrain foods, oats, and proteins like a hummus spread or a lean meat can keep you satiated for longer thanks to their protein and fiber content, without making you too sluggish in bed. Bananas are a great choice because they can also provide you with potassium which boosts your sex drive and heart health, which in turn is vital for a good sex life.

11. Nuts To Sustain Erection, Fight Fatigue, And Boost Energy

Nuts are another smart energy-dense food option that is good for the heart. And they contain amino acid L-arginine which is needed to create nitric oxide, a mediator in erectile function. The magnesium in nuts also helps boost energy and stamina by keeping the balance of electrolytes needed to prevent muscles weakness or lethargy.

12. Beetroot Juice For Less Fatigue And Greater Stamina

Beetroot juice contains nitrates that are beneficial to athletes, helping improve their stamina and endurance. The nitrates in the ruby red vegetable are converted to nitric oxide in your body. Nitric oxide, in turn, helps your blood vessels relax and widen, improving oxygen supply via the blood to your muscles. This means you won’t feel the fatigue as easily, compared to when your muscles are short on oxygen-rich blood. As with athletes, you too could go on for longer during sexual intercourse if you aren’t battling sore and aching fatigued muscles.

13. Vitamin B12-Rich Foods To Wash Away Tiredness

A good way to build stamina building in your sex life involves eating foods that beat tiredness and fatigue. Foods that are anti-fatigue will, by extension, be good for your stamina. Vitamin B12-rich foods like clams, liver, salmon, tuna, egg, milk, yogurt, and fortified breakfast cereals are a solution you’ll find in your pantry without much fuss.