Has it happened to you, you meet an amazing woman, everything you’ve ever dreamt of, made it happen but can’t last long enough in bed?
It’s embarrassing, you feel like your masculinity has taken a nosedive and start to doubt your abilities as a man.
“What will she think?”. “Will she leave me for another man?”, “She must be unsatisfied”, “I’m so embarrassed and feel like a loser”.
All these thoughts have crossed mine and every other guy’s mind at some point.
Maybe you’re wondering if there’s a relation between Vitamin D and premature ejaculation.
In this post, we’ll see what causes premature ejaculation, if low Vitamin D plays a role and some ways to last longer.
What is Premature Ejaculation?
Premature ejaculation or (PE) is when you ejaculate too quickly during sexual intercourse before you are ready.
In other words, it’s not having voluntary control over your desire to ejaculate.
This may happen during foreplay or shortly after penetration, and cause a lot of distress in men.
The American Urological Association estimates that around 30–40% of men experience premature ejaculation at some point in their lives.
About 1 in 5 men between the ages of 18 to 59 have reported incidents of premature ejaculation.
So you see, it’s pretty common and you’re not alone.
How Is It Different From Erectile Dysfunction?
Erectile dysfunction or (ED) is your inability to get or keep an erection firm enough after arousal to have sexual intercourse.
It often goes hand in hand with premature ejaculation and negatively affects sex drive.
It normally occurs after the age of 40 but is now becoming very common in men as young as 17.
If you struggle to get an erection, that’s the first condition to solve before tackling premature ejaculation.
Because let’s face it, if you can’t get it up there’s not much you can do.
Vitamin D and Premature Ejaculation
Does Low Vitamin D cause Premature Ejaculation (PE)?
Yes, it does. Let’s take a look.
Many studies were done to understand it, with promising results.
Between November 2016 and April 2017, a study was done on 97 men (who had premature ejaculation) and 64 “healthy” men.
Diagnostic tool questionnaires helped assess if a man had PE.
Vitamin D levels were evaluated using the High-Performance Chromatography method.
Results showed that low Vitamin D levels were directly associated with causing Premature Ejaculation.
In another study from January 2018, 40 men who suffered from LPE (Lifelong Premature Ejaculation) were compared with 40 healthy men.
Once again clear results showed low Vitamin D has a significant association with PE.
Erin D. Michos, MD, of Johns Hopkins University School of Medicine in Baltimore says of their 2016 study of this topic
“Our findings have potentially important clinical and public health implications for men.
25(OH)D is an easy biomarker to screen for through simple commercially-available laboratory tests, and deficiencies can be treated with supplementation and/or modest sunlight exposure.”
What Causes Premature Ejaculation?
So, if you’re curious, what causes premature ejaculation?
There are 2 factors.
- Anxiety and depression
- Lack of sexual experience
- New partner
- Overexcitement and too much stimulation too soon
- Feelings about your body
- Past sexual experiences and childhood trauma
- Prostate problems
- Vitamin and mineral deficiencies
- Excess drug and alcohol consumption
- Poor sleeping habit
Premature ejaculation and erectile dysfunction are complex conditions and research is still ongoing to piece together all possible causes.
Does Vitamin D Help Erectile Dysfunction?
Yes, like Premature Ejaculation, studies found Vitamin D to help with Erectile Dysfunction (ED).
In a study of 3,400 men with Vitamin D levels <20 ng/mL (<50 nmol/L) i.e. deficient by US and European standards, it was found that ED was strongly associated with a Vitamin D deficiency.
Let’s take a look at what some other guys have reported on Reddit.
What Reddit Users Have To Say?
it’s evident from these comments that correcting low Vitamin D helped improve sexual health.
Can Vitamin D Improve Testosterone?
Hopefully, you’ve picked up by now that Vitamin D is important for your sexual health.
This includes boosting your Testosterone levels.
In a year-long study, a group of 65 men were split into two groups.
One group received a Vitamin D dose of 3,300 IU per day.
The results showed that as the Vitamin D level of the supplement group doubled, their testosterone levels rose 20% from 10.7 nmol/L to 13.4 nmol/L
So you now see how Vitamin D is a powerhouse for improving your sexual health.
Best Supplements To Avoid Premature Ejaculation
What else can you do to boost sexual health that’s actually proven to work?
Here’s what I found.
Studies have shown that Zinc can boost testosterone levels and reduce the chances of premature ejaculation.
A 2008 review showed that low Zinc levels can negatively affect male sexual health and fertility.
The NHS recommends a daily Zinc intake need of 9.5 mg a day (for adult men).
Some food sources include meat, dairy, bread and wheat germ.
Low Magnesium levels could be another reason for premature ejaculation and poor sexual health.
It’s one of the highly necessary Vitamin D Cofactors supplement not just for improving sexual health but also reducing toxic levels of calcium in the blood.
Make sure to get enough magnesium from food or take a supplement.
As odd as it sounds Fenugreek actually helps boost testosterone levels.
A 2020 review done actually shows that Fenugreek can improve male testosterone levels.
So make sure you get enough fenugreek from food or check out fenugreek supplements.
Ashwagandha (also known as Indian Ginseng) is an adaptogen herb that’s recently gained huge popularity.
Adaptogens help your body adapt to stress and reduce cortisol levels.
Reduced stress helps you feel more relaxed and increases testosterone levels.
Other Natural Ways To Last Longer
So if you’re not a big fan of supplements, I get it. Neither am I.
Let’s look at some natural ways to reduce premature ejaculation and boost testosterone levels.
Practice pelvic exercises on the floor.
Hold the muscles involved in cutting the flow of urine tightly for 5 seconds. It produced a “lifting up” feeling.
Repeat this 5 times for up to 10 seconds, 5 or 10 times a day and it will help you stay in control of your ejaculative muscles.
The use of thicker condoms or condoms, in general, may help reduce stimulation and prevent premature ejaculation.
Deep breathing from the belly calms anxiety and prevents premature ejaculation.
Take a deep breath right into your belly, hold then exhale and repeat it 5 times a day. This will help you relax and stay calm.
During sexual intercourse also practice deep breathing to reduce the chances of premature ejaculation.
A poor sleep routine will affect you in many ways ranging from anxiety, depression, weight gain and even low sex drive.
Try to get at least 7–8 hours of uninterrupted sleep every day to reduce the chances of premature ejaculation.
The use of pornography is proven to alter your perceptions of reality and affect your sex drive.
It messes with your brain and makes you desensitized to a real partner. It’s also one of the leading causes of premature ejaculation and erectile dysfunction.
Give it up now or join a men’s group on Reddit or FB to connect with other men who may help you on this journey.
A simple “#nofap” Google search will show you some groups.
Diet and Fitness
It’s no surprise that a healthy diet rich in vitamins and minerals will work wonders for reducing premature ejaculation.
Like any health-related condition, regular consistent exercise and a clean diet are key.
Also, include regular workouts and running into your routine and cut out unhealthy foods.
So if you’re struggling with premature ejaculation or erectile dysfunction I hope you got some new ideas from this article.
We explored how Vitamin D and premature ejaculation are related and how it affects sexual health, causes erectile dysfunction and low testosterone.
A correction in Vitamin levels also improves any Vitamin D and Chronic Fatigue symptoms you may have.
Also try other testosterone boosting minerals and herbs like Zinc, Magnesium, Ashwagandha and Fenugreek.
Eat clean, work out daily and sleep well to maximise your sexual health and performance.
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