PE and How to Avoid It
Are your bedroom workouts ending prematurely? It's not just because she's pretty. It could be a neurotransmitter problem. Let's fix it.
We know that erectile dysfunction (ED) is strongly linked to your diet and overall health, but what about that other embarrassing bedroom problem? All men have experienced it at one time or another. You don't have any problem launching your rocket, but not long after liftoff, your rocket explodes. That's no fun for you or your partner.
It's called, of course, premature ejaculation or PE, and it's one of the most common male sexual dysfunctions. For decades, no one discussed it. When the experts finally did, they only offered behavioral advice ("think of baseball") or suggested band-aid solutions, like numbing agents. But in recent years, science has looked closer at the issue. As it turns out, nutrition plays a big role in PE.
It's All About Neurotransmitter Balance
It's not just because you're bedding a super sexy woman who has you extra excited. It's about your physiology, primarily neurotransmitter balance. Serotonin and dopamine play an important role in ejaculatory control.
1. Serotonin
Serotonin is one of the key neurotransmitters involved in ejaculatory control. Low serotonin levels make it harder to delay climax.
Serotonin suppresses the ejaculatory reflex. The process is controlled by the spinal cord and brainstem's lateral paragigantocellular nucleus, with serotonin playing a central role. Higher serotonin levels increase the latency to ejaculation (you can last longer). Lower serotonin levels make the ejaculatory reflex more sensitive, leading to a faster climax.
Serotonin also plays a role in modulating nerve signals from the penis to the brain. Lower serotonin increases nerve excitability, making even mild stimulation feel intense. That doesn't sound too terrible, but it can lead to PE. Low serotonin also increases anxiety, which can lead to both ED and PE.
2. Dopamine
Dopamine plays a key role in controlling sexual excitement and the ejaculatory reflex. Higher dopamine levels allow men to maintain arousal without triggering ejaculation too quickly. Lower dopamine levels reduce this control.
It's all about balance, though. Dopamine and serotonin work together to regulate arousal and climax:
- High dopamine, balanced serotonin = controlled, satisfying climax.
- Low dopamine, low serotonin = rapid ejaculation due to poor regulation.
Some men with PE have excessive dopamine receptor sensitivity, meaning their brain reacts too quickly to stimulation due to low baseline dopamine. But dopamine also regulates confidence, motivation, and mental focus. Low dopamine levels are linked to increased anxiety, which can trigger stress-induced PE.
The Nutrition Connection
To make and balance these sexy neurotransmitters, you need to correct certain nutritional deficiencies:
Magnesium & Zinc
Magnesium helps regulate serotonin and dopamine. Low magnesium causes overactive nerves and muscle contractions, leading to reduced ejaculatory control. Serotonin is made from tryptophan, an amino acid that requires magnesium as a cofactor for its conversion into 5-HTP and then serotonin.
Magnesium also prevents dopamine breakdown and stabilizes dopamine receptors, ensuring optimal dopamine function without overstimulation. Finally, chronic stress raises cortisol, which depletes both serotonin and dopamine. Magnesium blocks excessive cortisol release, protecting serotonin and dopamine balance.
As for zinc, dopamine is synthesized from the amino acid tyrosine, and zinc acts as a cofactor for dopamine production. Zinc also inhibits dopamine reuptake, meaning more dopamine stays available for use. Low zinc = low dopamine = oops, sorry, hon.
Zinc also helps modulate NMDA receptors, which influence serotonin release. Low zinc levels lead to poor serotonin function, which then causes increased stress, anxiety, and ejaculatory dysfunction.
Zinc also blocks excessive cortisol release (protecting neurotransmitter balance) and supports testosterone. Testosterone and dopamine work together: higher testosterone boosts dopamine signaling.
To correct these common mineral deficiencies, take 400 mg of magnesium and 30 mg of zinc daily. Use the chelated forms to ensure absorption. Elitepro Vital Minerals (Buy at Amazon) contains this amount.
Omega 3s & Vitamin D
Omega-3s (DHA and EPA) support nerve health and blood circulation, important for rocket maintenance, but are essential for the production, function, and stability of neurotransmitters. DHA helps build dopamine receptors, making the brain more responsive to dopamine. EPA prevents excessive dopamine breakdown, keeping more dopamine available.
DHA also enhances serotonin receptor function, making serotonin signaling more effective, while EPA reduces inflammation, preventing serotonin depletion. Lastly, omega-3s lower cortisol, which depletes these neurotransmitters.
Over 90% of Americans have an omega-3 deficiency or insufficiency. Correct this by taking fish oil, 4200 mg daily (triglyceride form). That's three softgels of Flameout DHA-Rich Fish Oil (Buy at Amazon).
Vitamin D plays a crucial role in the production, function, and regulation of serotonin and dopamine. It increases serotonin production and reduces its breakdown. Vitamin D also helps with dopamine production and release.
To correct a vitamin D deficiency, take 5000 IU of microencapsulated D3 daily or as needed. The microencapsulation process ensures that your body is absorbing vitamin D and putting it to work. D Fix High Absorption Vitamin D (Buy at Amazon) is the top choice.
Other Nutritional Issues
- Low B6: Low B6 can cause low serotonin. Eat meat.
- Low tryptophan: Tryptophan is a precursor to serotonin. Deficiencies aren't common, but have some turkey every week just in case.
- Excess sugar: Sugar causes dopamine spikes and crashes, leading to poor neurotransmitter regulation.
- Excess caffeine: This can increase adrenaline, which triggers the fight-or-flight response and speeds up your sexy-time grand finale. Ease up on the caffeine before hanky-panky.