Premature ejaculation (PE) is a common male sexual dysfunction that affects around 39 percent of males in their life. Whether it’s through lifelong premature ejaculation (when all or nearly all the time beginning with the first sexual encounter) or acquired premature ejaculation (after having other sexual experiences without a problem with ejaculation).

If you do suffer from this, it’s not the end of the world as there are multiple ways to treat premature ejaculation. In this article Shag Longer will reveal if vitamins are one option to make you last longer in bed and what vitamins help premature ejaculation? Read on…

Do vitamins help with premature ejaculation?

It is worth noting that there is no evidence to suggest that taking vitamins alone can help solve premature ejaculation. However, vitamins play a key role in our general health and bodily functions and a vitamin deficiency could cause sexual dysfunction like premature ejaculation. So although vitamins might not cure PE if you have psychological factors, they can certainly help with keeping a balanced and well-functioning body, including the reproductive system.

What vitamins help with premature ejaculation?

It is crucial to make sure we constantly and consciously maintain our intake of essential nutrients, whether it be through our diet or oral supplements, given the association between particular vitamin and mineral deficits and premature ejaculation.

Below we will show you the most important vitamins that play a role in our sexual function and how they help.

Folic acid

The synthetic form of vitamin folate is called folic acid (also known as vitamin B9). Folate is necessary for the synthesis and maintenance of DNA and other genetic material, as well as for the production of healthy red blood cells by the body.

A person can experience folate-deficiency anemia, which is characterized by a lack of red blood cells needed to carry oxygen throughout the body. It is important that we maintain a good level of red bell cells in the body as it is a crucial element for blood flow. Poor blood flow can lead to sexual dysfunctions like premature ejaculation and erectile dysfunction.

Folate shortage can also be linked to lower serotonin activity. Serotonin is the happy hormone in your body that can regulate your mood. Serotonin levels in the brain that are too low can cause premature ejaculation.

Here is a list of foods with folic acid in them:

  • Fresh fruits
  • Liver
  • Seafood
  • Dark green leafy vegetables
  • Eggs

Vitamin E

Vitamin E can aid in the destruction of free radicals. Free radicals can degrade muscle tissue in addition to harming cells and vein walls. As your pelvic muscles assist in controlling ejaculation, free radicals in your pelvic area may weaken your muscles and make premature ejaculation more problematic for you.

Vitamin E also functions as an antioxidant. This is helpful for promoting blood flow. A good blood flow can result in an increase in male sexual function.

Here is a list of foods with vitamin E in them:

  • Sunflower seeds
  • Almonds
  • Peanuts, peanut butter
  • Pumpkin
  • Spinach


Magnesium is another essential element for the body. It needs magnesium for more than 300 enzymatic processes that support muscle and nerve function, blood glucose homeostasis, and blood pressure regulation.

A deficiency of magnesium can cause multiple problems in the body such as muscle weakness, chronic fatigue syndrome, depression, cramps and tremors, confusion, and disorientation. These could all contribute to the development of PE. 

There was a study of 39 men with premature ejaculation conducted in 2001. It concluded that men with significant PE had much lower seminal magnesium levels. According to the study, magnesium may play a role in the movement of semen, which could have an impact on PE.

Here is a list of foods with magnesium in them:

  • Cashews
  • Chia seeds
  • Pumpkin seeds
  • Almonds
  • Spinach
  • Soy milk


As well as helping to support cell growth and healthy immunity, zinc is also an essential mineral in helping to produce testosterone.

Testosterone is the main sex hormone in males. It is essential for the growth of the testicles and prostate as well as being the main driving force behind a man’s sexual drive. Having steady testosterone levels is important for a man’s sexual function, and that can help with premature ejaculation.

Here is a list of foods with zinc in them:

  • Beef
  • Chicken
  • Eggs
  • Lentils
  • Oysters
  • Oatmeal

Vitamin C

You may already be aware of this vitamin’s general health advantages, such as its capacity to support stronger immune function. Vitamin C is an antioxidant, that is necessary for the synthesis of collagen, a vital component of connective tissue throughout the body.

Getting enough Vitamin C may help guard against free radicals damaging the veins in the penis. These free radicals may contribute to PE as well as cancer, heart disease, and other diseases.

Here is a list of foods with vitamin C in them:

  • Strawberries
  • Cherries
  • Chili peppers
  • Parsley
  • Kale
  • Oranges

Vitamin D

A study of 97 patients with acquired PE and 64 healthy men carried out in November 2016 found that lower vitamin D levels are associated with acquired PE.

Endothelial cells may be shielded from oxidative damage by vitamin D, which could lead to better erections. Additionally, low vitamin D levels are linked to cardiovascular risk, which can impair sexual function. Healthy levels of vitamin D may reduce this risk, which may improve sexual health.

Here is a list of foods with vitamin D in them:

  • Salmon
  • Tuna
  • Egg yolk
  • Cod liver oil
  • Beef liver

Other ways to help with premature ejaculation

Keeping certain vitamins and minerals in the body is important to keeping any vitamin deficiencies away. This can help stop premature ejaculation in some instances. However, there are many other natural ways of treating premature ejaculation. Here are a few suggestions listed below.

The squeeze technique

The idea behind the squeeze technique is simple. When you see that you are approaching the climax during sex or masturbation, pause and apply pressure to the area of the penis where the head meets the shaft. The proper timing and location of a squeeze can stop ejaculation from leaving the body.

For more information check out our detailed article on how the squeeze technique works.

Kegel Exercises

The pelvic floor muscles, support the bladder and bowel and have an impact on sexual function. It is important to keep these muscles strong as a weak bladder can be a cause of PE.

These can be strengthened through kegel exercises for men, which can be performed at any time.

You can conduct kegel exercises for PE by elevating, holding, and then relaxing your pelvic floor muscles. Begin by performing a limited number of exercises (such as lifts, squeezes, holds, and relaxations) over a brief amount of time. Then, gradually lengthen each “session” and add more exercises as you go (a set). At least two sets of exercises should be done each day.


Do condoms really make you last longer in bed? Sure if you find one that fits right and the material suits you. There are many ways that condoms can help extend your time between the sheets. Some are used with a thicker material that reduces friction between the most sensitive part of the penis and the vagina. Other condoms have a numbing agent added to them to reduce sensitivity.

Natural supplements

Male enhancement supplements can be a valuable addition to a holistic approach to managing premature ejaculation. While vitamins and minerals play a critical role in maintaining overall health, they may not address the root causes of PE on their own.

Male enhancement supplements like Performer 8 contain a blend of natural ingredients, including macuna pruriens, ashwagandha, and L-arginine, that have been specifically selected to support sexual health and performance. These ingredients are believed to increase the levels of neurotransmitters in the brain that regulate sexual function, reduce anxiety and stress, and improve blood flow, which can all contribute to lasting longer in bed.

By incorporating a natural male enhancement supplement like Performer 8 into a healthy diet and lifestyle, men may be able to address the root causes of their PE in a more holistic and effective manner.

Check out our detailed verdict on Performer 8 as a supplement and how it performed when we tested it!

Performer 8

Increased energy and stamina
✓ Improved athletic performance
✓ Longer and stronger erections
✓ Increased semen volume


Although taking vitamins isn’t a stand-alone way of treating premature ejaculation, maintaining the necessary minerals and vitamins needed in your body at a suitable level can help reduce your chances of premature ejaculation

There are many ways to help you achieve this such as the incorporation of these vitamin-rich foods in your diet . If there’s no food you like in that category, vitamin supplements are great ways to help with any deficiencies you may have.

By doing this in conjunction with some of the other tips we gave you, your sexual performance is bound to improve. Check out some of our other articles for much more information on sexual dysfunctions and the best ways to overcome them.

Note: If you have read through all of our material, tried all the tips, techniques, and lifestyle changes shown and you still have a problem with premature ejaculation, seek professional medical advice.

Gary Vang, Doctor Of Pharmacy

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