Dr. Sana Khan is a dentist and medical content writer with a degree from Maharashtra University of Health Sciences. With a solid background in clinical research and medical communications, she excels at turning complex health topics into clear, accessible content. Her writing is rooted in accuracy and empathy—especially when covering sensitive health issues—making her a trusted voice in patient education and health awareness.
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Updated on 23rd May 2025
"The following blog article provides general information and insights on various topics. However, it is important to note that the information presented is not intended as professional advice in any specific field or area. The content of this blog is for general educational and informational purposes only.
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Does it feel like your energy gives up right when the fun begins in bed? It happens more often than you think—and it’s nothing to be ashamed of. People have cared about improving sexual stamina for centuries. In fact, history shows that even ancient leaders like the Aztec emperor Montezuma used special mixtures of chocolate, chili, and spices to boost their performance.[1] So, the idea of wanting better sexual stamina has always been a part of human life.
In this article, we’ll explore what sexual stamina truly is, what low sexual stamina actually looks like, and are the herbal tonics available in the market safe and effective or are they just a hype and more.
Even though people talk about “sexual stamina” a lot, there’s no official medical or scientific definition for it. People usually think stamina equals how long a person lasts in bed, but in reality it isn’t just about lasting longer in bed—it’s about:
It’s important to remember that sexual stamina is different for everyone. What’s “normal” can vary significantly from person to person, and that’s completely okay.
To get a better idea of what “low” sexual stamina might look like, it helps to know what’s normal for most people. Research published in the Journal of Sexual Medicine found the average time for sex is around 5.5 minutes.[2] Most sex therapists say that 3 to 7 minutes is totally normal while 7 to 13 minutes is seen as more than adequate.[3] But this duration only reflects one part of the experience.
“Low” sexual stamina isn’t only about a fixed amount of time — it’s more about whether you or your partner feel satisfied with your energy, focus, and duration during intimacy.
For women, low stamina may show up as trouble getting in the mood or difficulty feeling physically ready for sex,[4] [5] whereas for people with penis, it might show up as premature ejaculation (climaxing too early), erection issues, or even just feeling too tired to enjoy sex.[6] [7]
If sex often feels rushed, unsatisfying, or more like a chore than a connection — it might be a sign your sexual stamina needs some attention.
Some supplements may support sexual stamina, but their effectiveness isn’t guaranteed—and they should always be used with care. The available research on herbs like these is still evolving, and most studies are either small or short-term, and not reliable enough to prove real benefits. What works for one person might not work for another. Many products claim to boost sex stamina naturally, but the truth is—they’re mostly hype.
Here’s a closer look at some commonly discussed options:
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Shilajit is a natural, mineral-rich substance found in the Himalayas. It’s often promoted for general energy and vitality.
Possible benefits:
Some users report feeling more energetic and focused, but evidence in humans is still limited.
This ancient Ayurvedic herb is known as an adaptogen — meaning it helps your body cope with stress. And when it comes to sex, stress is one of the biggest culprits behind poor performance.
Possible benefits:
Ashwagandha may be more helpful for those whose sexual issues are linked to anxiety or burnout.
Used traditionally in Ayurveda, Gokshura (Tribulus terrestris) is often included in herbal formulas aimed at improving vitality, stamina, and reproductive health.
Possible benefits:
Some animal studies show promise, but human research is still limited and results are mixed. While it’s often marketed as a natural stamina booster, it’s best used cautiously and under medical guidance.
Native to Peru, Maca root is known for its potential to support energy, mood, and sexual well-being.
Possible benefits:
Studies are mostly short-term and results vary, but some users find it helpful as part of a broader approach.
Also called Longjack, this Southeast Asian herb is sometimes marketed for its potential to support testosterone and energy.
Possible benefits:
Some early research looks promising, but more long-term studies are needed.
Common in Indian cuisine, fenugreek is also used in supplements aimed at sexual health.
Possible benefits:
Effects tend to be subtle and vary widely from person to person.
Always speak to a doctor before trying any supplement, especially if you have existing health conditions or are on any medication. In some worst cases, some so-called “natural” boosters have caused serious side effects, including heart problems and even death. [22] Just because it’s herbal doesn’t mean it’s always safe.
Note: Avoid shady pills that promise “instant results” or have no ingredients listed. If it sounds too good to be true, it probably is.
Many people assume there’s a magic pill for stamina, but in reality, what works best is understanding the root cause — whether it’s stress, health issues, or unrealistic expectations.
If struggling with stamina is something that keeps bothering you constantly—maybe it’s affecting your confidence, your relationship, or your mental health—it’s worth checking in with a sexual health expert.
They can help you:
Sexual stamina isn’t something you fix overnight, but getting a sexual health consultation can help identify the root cause and guide you toward the right treatment—whether it’s therapy, medication, or lifestyle changes. By addressing all aspects—your body, health, habits, and mindset—you give yourself the best chance to improve both performance and connection.
It’s important to know that what feels like “low” stamina can depend on a lot of things—like your own expectations, what your partner says, or even what you’ve seen in movies. A lot of people think their stamina isn’t good enough, but that’s often because pop culture creates unrealistic ideas about how long should sex last. The truth is, most people are actually within the normal range—they just don’t realize it because the bar has been set way too high. What seems too short for one person might feel just right for someone else. What really matters is whether both you and your partner are happy with how long sex lasts.
