A longer lasting erection

A good erection is essential for satisfactory sex. Many men try to maintain their erection for as long as possible, but not everyone succeeds. “Keeping it up” can prove difficult at times, but that is hardly surprising – erections are not something that can easily be controlled. But how long does a typical erection last? And what can you do to prolong yours?

Average duration

The average erection lasts 30-45 minutes from the moment the penis reaches full hardness. There are men who can maintain an erection for an hour or more, but that is quite unusual. After orgasm, the penis softens and it takes a while before it can stiffen again.

How to prolong your erection

There are a number of ways to help you maintain a longer-lasting erection:

  • Good foreplay
    Taking the time to enjoy foreplay can extend the duration of your erection. It gives your penis time to warm up and reach full strength. 15 minutes or more of foreplay can really help to maintain your erection, as well as boosting your overall sexual experience with more excitement and arousal.
  • Do not smoke
    The chemicals in tobacco smoke affect your circulation, worsening the flow of blood to the penis. Nicotine causes blood vessels to contract, preventing enough blood to maintain a lasting erection from entering the erectile tissue in the penis. Not smoking therefore is simply far better for your arteries and your veins… and to prolong an erection.
  • Exercise regularly
    Good sex is a strenuous activity that requires a fit body. Exercise improves your overall physical condition, and that boosts your capacity to maintain an erection. It is also good for your heart and lungs, and thus increases the level of oxygen in your blood.
  • Testosterone
    This male hormone helps regulate your libido (sex drive) and erections. Power training encourages testosterone production and so has a positive effect if you wish to maintain an erection. Moreover, a toned body can do wonders for your confidence. If your testosterone levels are too low, you can take supplements to increase them.

Foods that boost erections

Certain foods can actually give you better erections! Some stimulate the flow of blood to the penis or its circulation in the genital area, while others improve the quality of your sperm, raise levels of the necessary hormones, boost your libido and give you more energy.

  • Bananas
    Bananas contain potassium – a mineral that is good for your heart and circulation, as well as lowering blood pressure and keeping your sodium (salt) levels under control. It also contains the enzyme bromelain, which is thought to increase your libido.
  • Nuts
    Pistachios in particular are believed to have a positive effect on erections, while research has shown that several kinds of nuts may be effective remedies for mild forms of impotence. For example, walnuts and almonds contain essential fatty acids that increase the body’s testosterone production.
  • Red wine
    In small amounts, red wine dilates (widens) the blood vessels and keeps them healthy. The ingredient responsible for this effect is the antioxidant resveratrol. Make sure that you do not drink too much, though! One glass of red wine a day is fine, but excessive consumption of any form of alcohol will not help in keeping an erection.
  • Salmon
    Salmon contains omega-3 fatty acids, which improve the flow of blood to the penis and other parts of the body. Specifically, they keep the blood thin so that it flows smoothly. Eat salmon or other fatty fish, such as mackerel or fresh tuna, twice a week.
  • Hot peppers
    Chillies and other hot peppers are good for the circulation, because they dilate blood vessels, and so are helpful in keeping an erection.
  • Coffee
    The caffeine in coffee has a positive effect on the flow of blood around your body. It also boosts stamina and so enables you to maintain an erection for longer.
  • Garlic
    Although not perhaps ideal when it comes to intimate contact, garlic does stimulate the supply of blood to penis. It contains a substance called allicin, which keeps the blood thin. Onions have a similar effect.


Various forms of medication are also available for erection problems. They work by improving the supply of blood to the penis and are particularly useful for men who have regular problems maintaining an erection. The best-known products are Viagra, Cialis and Levitra. Viagra, the famous “little blue pill”, is still the most popular. Cialis has the great advantage that it works for a long time, with one pill giving you about 36 hours during which you can achieve a good erection when sexually aroused. Levitra takes effect faster than Viagra and works for longer, but is not as widely used as the other products mentioned.

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