Reviewed by Katelyn Hagerty, FNP
Written by Our Editorial Team
Picture it: You’re on your way to see your partner and, realizing you want a couple of beverages for the evening, stop into a store. What’s going to give you and your partner the best time when things heat up?
Alcohol might be what you reach for first, especially if you’re a little nervous and want to relax. But if you’re concerned about lasting long enough and being able to achieve an erection, you may want to look at other beverages — ones that can improve your sexual performance or combat premature ejaculation (PE).
We want to be clear here: There’s little (if any) evidence saying green juice, vitamin water or any other bottles in your fridge can improve your stamina. However, if you’re looking for ways to do better in bed, some drinks might help the cause — at least, indirectly.
Below, we’ll explain what you might hope to get out of drinks for better stamina and go over the beverages that may offer sexual health benefits. We’ll also discuss what you should actually do if you’re concerned about your stamina, your erections or anything else keeping you from having the best sex ever.
So refresh your drink, and let’s take a look together.
To understand where drinks fit into erectile health, we need to look at food first.
The link between food, erectile health and sexual stamina is (at best) very generic. Eat no food, and you’ll die — which will drastically reduce your sexual stamina, to say the least. Eat too much food, and any number of ailments, from bloating to obesity, will cause sexual dysfunction problems.
In between these two extremes is a lot of discussion about “well-balanced diets.”
Beverages are not that much different. There’s limited scientific evidence to support claims made about many beverages you may have already read about, and the liquids you drink are only a small part of your overall erectile health and sexual stamina status.
What do drinks do for your sexual performance then?
Well, certain beverages may indirectly contribute to better sexual performance by boosting overall health and well-being, specifically in your vascular systems and nutritional health. But they’re not going to outright cure erectile dysfunction (ED), which can be caused by stress, poor diet, high blood pressure and many other health factors.
The easiest place to see this is with the most basic beverage — water — which promotes circulation and is necessary for sex and every other bodily function (including lubrication, FYI).
Other beverages may contain ingredients that can function as antioxidants, improve blood flow or support other indirect improvements to sexual health.
Since the connections between beverages and sexual stamina are almost entirely indirect, the list of drinks for lasting longer in bed is not going to look like the cocktail list for hour-long erections.
Instead, what you’ll see is that many of the liquids below simply capture the same nutritional benefits as the raw ingredients used to make them. Aside from water and milk, everything else could be considered a superfood that can be juiced or blended.
See for yourself:
Get your blenders, cocktail shakers and glassware ready, and let’s dive into the potential beverage benefits in more detail.
Water is essential for health and hydration and — to be blunt — you need it to live. But staying hydrated is also a key factor in erectile health.
Dehydration has been associated with cardiovascular and blood pressure issues, which are key areas of distress in people with ED. Drinking an adequate amount of water helps maintain proper blood flow everywhere in your body, including your penis.
Known for its wound-healing properties and its gelatinous interiors, aloe vera contains compounds that improve blood circulation, as well as antioxidant and anti-inflammatory benefits that might indirectly benefit sexual function. You can drink the jelly after whipping it up in a blender or just buy it in a bottle.
Pomegranate juice is rich in antioxidants and bioactive compounds called flavonoids and polyphenols. Studies have associated these compounds with better blood flow and reduced oxidative stress. In the form of a juice or a solid, this can contribute to better sexual performance.
Milk is a good source of protein, vitamins and minerals, which are indirectly necessary for sexual function. And unlike other things on this list, protein is essential for building the muscle stamina you may lack in bed. This includes the arms you use while on top and the pelvic floor muscles you use to resist the urge to orgasm.
Watermelon is a natural source of the amino acid citrulline, which increases the production of nitric oxide in the body. Nitric oxide relaxes blood vessels in and around your penis, which might improve erectile function. It also contains lycopene (also found in tomatoes), which offers similar benefits to erectile health.
Beet juice contains nitrates as well, along with other antioxidants that promote general erectile health. Some research shows that the dietary nitrate from beets can help in the management of hypertension (high blood pressure), which can be a major problem if you’re trying to get and stay hard.
Okay, a milkshake might not be the best thing for your health or your erections, but let’s look at an ingredient that may make it better. Bananas are a good source of potassium, which is important for cardiovascular health and circulatory function.
And while there haven’t been studies showing that a certain number of bananas is good for your own “banana,” it’s better than choosing a vanilla or milk chocolate shake.
We think you should consider turning this into a smoothie. Feel free to toss in a few blueberries, which contain flavonoids, antioxidants and other beneficial nutrients for your erections.
Strawberries are rich in vitamins, antioxidants and flavonoids, which can promote overall health. Antioxidants help protect cells from oxidative stress, which can impact sexual function.
Additionally, some studies suggest that certain compounds found in strawberries may enhance nitric oxide production and improve blood flow, though more research is needed. By the way, the benefits increase if you sweeten your smoothie with honey, which was noted to have reproductive health benefits in a review of multiple studies.
While these beverages may have potential benefits for sexual function, maintaining a healthy lifestyle overall — including regular exercise, a balanced diet and managing stress — is crucial for optimal sexual wellness. Drinks are just the start.
And if you’re having PE problems, we have to admit that beverages aren’t where you should start. Instead, consult with a healthcare professional for personalized advice on treatment options, such as:
Behavioral techniques. Certain strategies (like the stop-start method and the squeeze technique) can help delay ejaculation and prolong sexual activity. These involve interrupting sexual stimulation to reduce arousal levels.
Medications. Selective serotonin reuptake inhibitors (SSRIs) are sometimes prescribed off-label to treat premature ejaculation. SSRIs like sertraline can help delay ejaculation, but they should only be used under the guidance of a healthcare professional due to potential side effects.
Topical anesthetics. Topical solutions, such as lidocaine or benzocaine sprays or creams, can help reduce penile sensitivity and delay ejaculation.
Counseling or therapy. Talking to a professional about problems like performance anxiety can help address the mental health and psychological factors that may be impacting your sex life.
Open communication. Communicating with your partner about sexual expectations, desires and concerns can create a supportive environment (and a way more fun one) while reducing performance-related stress and potentially leading to improved sexual endurance.