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A longer lasting erection

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’s hardly surprising – erections are not something we can easily control. 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’s 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. Fifteen minutes or more of foreplay can really help prolong your erection, as well as boosting your overall sexual experience with more excitement and arousal.

Don’t 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. So not smoking is simply far better for your arteries, your veins and your erections.

Exercise regularly

Good sex is a strenuous activity that requires a fit body. Exercise improves your overall physical condition, and that boosts your staying power. It’s also good for your heart and lungs, and so increases the level of oxygen in your blood.


This male hormone helps regulate your libido (sex drive) and erections. Power training encourages testosterone production and so has a positive effect when it comes to maintaining 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 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 or give you more energy.

Bananas contain potassium, a mineral that’s 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.

Pistachio nuts, especially, are believed to have a positive effect on erections. 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. Take care not to drink too much, though! One glass of red wine a day is fine, but excessive consumption of any form of alcohol is bad for your erection.

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 help prolong erections.

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.

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 to help prolong erections. 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.