Did you know, among the three primary forms of male sexual dysfunction, premature ejaculation is the most common? Compared to male erectile dysfunction and decreased libido, premature ejaculation affects 1 in 3 men across the United States.
Virtually everyone with a penis will experience occasional premature ejaculation at some point.
However, if you experience this time after time, it may be something more serious that needs to be dealt with.
Although common, premature ejaculation can be an incredibly frustrating experience. Fortunately, it's preventable! Using a combination of scientific evidence backed by expert advice, we have put together 7 home remedies for premature ejaculation that can help get your sex life back on track.
In this article:
But First, What is Premature Ejaculation?
Premature ejaculation (PE) is a type of sexual dysfunction that arises when a man experiences orgasm and ejaculates sooner than expected. For a formal premature ejaculation diagnosis, current research suggests that men with an ejaculatory time of less than 1 minute have a "definite" condition. In contrast, men with an ejaculatory time of 1.5 minutes have a "probable" condition.
Many sex experts believe the cause of premature ejaculation to either be biological with men who have always had trouble with their symptoms (e.g., abnormal hormone levels, chemical imbalances, inflammation or infection of the prostate, etc.) or psychological with men who have developed their symptoms suddenly (e.g., stress, performance anxiety, depression, relationship conflict, etc.).ALSO READ: Sex Positions to Help Men Last Longer
7 Home Remedies to Help You Treat Premature Ejaculation
In no particular order.
Home Remedy for PE #1
Take Daily Supplements
Among the many benefits that vitamins and minerals offer, from supporting our immune function to facilitating normal cellular growth and activity, some help to improve symptoms of premature ejaculation.
According to Andrea Bartels, a Registered Nutritional Therapist, males lose nearly 1 milligram of zinc with every ejaculation. For this reason, zinc must be replenished daily to help maintain sexual and reproductive health. Without it, men risk experiencing sexual dysfunction, including low libido, erectile dysfunction, and premature ejaculation.
Zinc supplementation is an effective home remedy to help address many of these sexual concerns by increasing testosterone levels, boosting libido, and improving prostate function — all of which can contribute to improving symptoms of erectile dysfunction and also premature ejaculation.
The National Institute of Health recommends that men take 11 milligrams of zinc per day. You can also incorporate more zinc-rich foods such as oysters, red meats, poultry, beans, nuts, whole grains, and dairy products.
Magnesium is another helpful mineral for reproductive health and sexual performance. Much like zinc, magnesium is also found in abundance in men's semen.
One of its many roles is to maintain levels of nitric oxide in the blood, which, in turn, helps to decrease sympathetic nervous system activity, which prevents premature ejaculation.
The National Institute of Health recommends that men take 400-420 milligrams of magnesium daily. You can also find magnesium in foods like whole grains, dark leafy greens, low-fat milk, yogurt, legumes, and nuts.
L-arginine is an essential amino acid that converts into nitric oxide to help increase blood flow and improve symptoms of male sexual dysfunctions.
A 2019 study published in the Journal of Sexual Medicine found that 1,500-5,000 milligrams of L-arginine showed significant improvements in erectile dysfunction, which can effectively help manage symptoms of premature ejaculation.ALSO READ: Premature Ejaculation: A Man's Ultimate Guide
Home Remedy for PE #2
Exercise Your Body Regularly
Exercise is not just for maintaining a healthy lung capacity or building solid muscles.
Interestingly, exercise also helps to treat premature ejaculation. Here are some ways you can strengthen your muscles and delay orgasms.
Often, premature ejaculation is directly related to your muscle control in the genital region. As a male, it's vital to strengthen your pelvic floor muscles to help control ejaculation during sexual intimacy.
While sitting, start by tightening your pelvic muscles like you're trying to stop yourself from peeing. Hold this contraction for 3-5 seconds and relax. Continue this exercise every few hours. As you get better, you can practice this anywhere you are.
Another excellent exercise for delaying premature ejaculation is contracting and relaxing your penis. Start by lying on your back on a flat surface with your knees bent and pointing upwards.
Next, you want to contract the muscles surrounding your penis so that it moves up toward your body. Hold for 3-5 seconds and relax.
Lastly, the side squeeze exercise improves muscle activation along the inner thighs and the muscles surrounding the penis.
Start by laying on your side on a flat surface with a pillow between your legs. Next, squeeze your legs together by contracting your groin muscles and hold for 3-5 seconds before relaxing.ALSO READ: Semen Retention: Here's What To Know
Home Remedy for PE #3
Perform Sex Techniques
There are several effective sex techniques that you can exercise before, during, and after sexual intercourse with your partner.
When it comes time to get busy in the bedroom, sex therapist Dr. Ruth Westheimer says most men can be taught how to control their orgasms — especially if they have a partner who is patient and willing to help.
Here are some of the best methods to try out when you want to delay ejaculation.
Pause and Squeeze
As you begin to experience a build-up in your arousal levels, the pause and squeeze technique can help you out! Whether you're in the midst of sexual intercourse, foreplay, or masturbation, you can exercise this technique by pausing and squeezing (contracting) the head of your penis for 5 or more seconds until the sensation of an orgasm slows.
Continue this practice as often as your body can to help build your stamina and prolong ejaculation.
Stop and Start
Another excellent technique for ejaculation control is the 'stop and start' method. To do this, perform your regular sexual activities, but just before you orgasm, stop immediately and wait for the sensation to pass. Once you relax, continue right back up again and repeat when necessary.
Slow Down & Change It Up
It's common for men to masturbate quickly when on their own. While getting in and out may be more convenient, the downside is that it teaches the mind and body to orgasm faster than usual.
Having porn or other distractions in the background can make matters worse, as men don't have the chance to learn how to recognize signals that they may be approaching an orgasm.
According to sex therapist Vanessa Marin, one of the most effective exercises to help delay ejaculation is "training" the body to slow down an orgasm.
Starting with masturbation, it can help to turn off the porn and use more slow and controlled movements.
During sex, you can use this same method and switch it up from sex to foreplay as you feel an orgasm fast approaching.
Some other effective ways to delay premature ejaculation are known as the 'self-help' techniques.
These techniques include:
- Masturbating 1-2 hours before sex to help decrease sensitivity
- Decreasing sexual stimulation by using thicker condoms
- Taking breaks and/or distracting yourself throughout intercourse
- Trying new position that gives you complete control over your movements
Home Remedy for PE #4
Try Using a Delay Spray
Delay spray can be an effective, convenient and non-prescription product that can help desensitize a man's penis without eliminating the pleasurable sensations to prolong intercourse and delay ejaculation.
The question is, do they work?
This 2022 study on the effectiveness of delay sprays discovered how using a spray during intercourse can significantly improve the quality of sex with your partner by helping to delay premature ejaculation. However, it's important to note that the effectiveness and tolerance of a delay spray can vary from one person to another.ALSO READ: Sex Tips for Women: 15 Handy Tips on How to Be Better in Bed
Home Remedy for PE #5
Control Your Climax with Condoms
Condoms are another great way to help you prolong sex with your partner.
Not only do they offer you and your partner protection from sexually transmitted infections (STIs) and lower your partner's risk for pregnancy, but thicker condoms help desensitize your penis and delay premature ejaculation.
Rather than purchasing any generic condom, the climax control condoms are effective label that includes either Lidocaine or Benzocaine numbing agents. Combined with a thicker layer of latex, these condoms can effectively slow down an orgasm.ALSO READ: Your Handy Guide to Sexual Foreplay: Techniques, Benefits, and Communication Tips
Home Remedy for PE #6
Address Your Smoking Habits
It's no surprise that smoking tobacco contributes to a myriad of negative consequences to our health.
Smoking is a major culprit for sexual concerns in men and can contribute to symptoms of premature ejaculation.
This 2016 peer-reviewed study demonstrated that tobacco negatively impacts men with depression and can worsen symptoms of premature ejaculation.
By addressing your smoking habits, either through moderating the number of cigarettes per day or quitting cold turkey, you may be surprised how quickly you can regain control of your orgasms.ALSO READ: Does Size Matter: Exploring the Age-Old Question of Penis Size Impact
Home Remedy for PE #7
Go to Therapy
Therapy is an excellent outlet to address various sexual problems.
It can offer you the space to discuss psychological and emotional issues that arise during sex and can help to address the root cause of your premature ejaculation problems.
Mental health professional Dr. Keely Kolmes mentions that sometimes this condition can arise due to trauma, depression, anxiety, hormonal changes, medication, or aging.
Therapy helps to bridge the gap in your symptoms by pinpointing the source of your problems and effectively working with you to find a solution.
During sex therapy, you will learn the following:
- Techniques and strategies to help delay ejaculation
- How to identify and remove thoughts that can lead to early ejaculation
- Strategies to help boost confidence and minimize stress or anxiety
- How to recognize obstacles within your relationship to form a deeper, more meaningful intimate connection
- How to open up and speak to your partner about premature ejaculation issues
- If you're struggling with either sudden or lifelong premature ejaculation, you're not alone. Although it's one of the most common challenges in men's overall sexual health, the journey to treat premature ejaculation is indeed possible!
- Try these home remedies to find an option that works best for you to help improve your future sexual encounters effectively
- When in doubt, making an appointment with your doctor to complete a physical exam can be a beneficial option when unsure about your symptoms.
- Whether you have a zinc deficiency, weak pelvic floor muscles, or other physical factors contributing to your concerns, it's necessary to determine any underlying health issues from the start
- Delay Spray can be a great starting point in improving your premature ejaculation symptoms