How to Stop Premature Ejaculation Naturally: Find Your Solution

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The best sexual techniques and supplements to last longer in bed
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Premature ejaculation (PE) occurs when you consistently ejaculate within 1-3 minutes of sexual activity—AKA, sooner than most people (and their partners) would prefer. If you’re struggling with PE and looking for straightforward, natural solutions, you’ve come to the right place. In this article, we cover the most effective supplements, sexual techniques, and therapy options available to treat your PE and understand what’s causing it, so that you can start lasting longer in bed & enjoying more satisfying experiences with your partner. Keep scrolling to find the right solution for you!

Best Natural Remedies for Premature Ejaculation

  1. Masturbate 1-2 hours before sex or wear a condom to dull sensitivity.
  2. Experiment with longer foreplay to stimulate other areas of the body.
  3. Try Kegel exercises and squats to strengthen your pelvic floor muscles.
  4. Pause and squeeze your penis before the point of orgasm to delay ejaculation.
  5. Mix up positions during sexual activity.
  6. Consider sex or couples therapy to overcome psychological causes of PE.
  7. Try supplements, like mate endurance, an all-natural Premature Ejaculation Supplement.
Section 1 of 9:

What is premature ejaculation?

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  1. Step 1 Premature ejaculation is when a man ejaculates quickly and without control, often within the first minute of sexual activity.
    In other words, it’s when a guy reaches orgasm “too soon,” or sooner than he or his partner would like (sometimes with little sexual stimulation). It can happen before or after beginning intercourse or foreplay, leading to personal distress, sexual frustration, and tension in relationships. PE is considered a medical condition when it happens frequently enough to interfere with sexual pleasure.[1]
    • Lifelong PE occurs all or almost all of the time, beginning with the first sexual encounter, while acquired PE develops after previous sexual experiences that may not have involved prematurely ejaculating.[2]
  2. Step 2 The main symptom of PE is ejaculating within 1-3 minutes of penetration.
    Ejaculating “too soon” is a subjective measure, but most experts say premature ejaculation happens within 1 to 3 minutes after beginning intercourse (and/or masturbation and other sexual activities).[3] . For some men experiencing severe cases of PE, it’s not uncommon to ejaculate within the first 30 seconds of sexual activity. Other signs that you may be experiencing PE include:
    • Ejaculation that regularly occurs with little sexual stimulation and with little control.
    • Sexual activity that causes you and your partner stress and frustration.
    • Sexual activity that does not feel satisfying due to poor ejaculation control & timing.
    • Feelings of guilt, shame, or embarrassment.[4]
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Section 2 of 9:

mate endurance All-Natural Solution for PE

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  1. Step 1 Looking for an alternative to prescription, drug-based PE solutions?
    mate endurance’s Premature Ejaculation Supplement is a natural, effective way to last longer in bed. Sex shouldn’t be frustrating, and you deserve a solution that’s natural, straightforward, and effective. The Premature Ejaculation Supplement is a once-daily capsule that keeps you ready to go whenever the moment arises. The physician-formulated blend of all-natural key ingredients (5-HTP, L-Citrulline, L-Tyrosine, and Tribulus, amongst other ingredients) is research-backed and side-effect-free. The Premature Ejaculation Supplement can:
    • Improve your sexual stamina and duration.
    • Increase your overall sexual satisfaction.
    • Reduce sex-induced stress and anxiety.
  2. Step 2 mate endurance vs. Prescription Solutions (SSRIs)
    SSRIs (selective serotonin reuptake inhibitors) are not formulated to address PE; they’re antidepressant medications being prescribed for off-label use.[5] SSRIs are also associated with serious side effects, like erectile dysfunction (ED) and low libido, plus they have to be taken in advance of sexual activity (say goodbye to spontaneity).[6]
    • Why mate endurance is better: It’s taken once daily, so you’re always ready when it’s go time. Plus, it’s actually formulated specifically to treat PE first and foremost (unlike antidepressants). Given mate endurance’s all-natural formulation, you’re not expected to put up with the side effects associated with prescription, drug-based “solutions.”
  3. Step 3 mate endurance vs. Numbing Sprays & Wipes
    Numbing sprays, creams, or wipes (typically made of lidocaine or benzocaine) are sometimes recommended to delay ejaculation, but they end up desensitizing the whole experience. What’s the point of lasting longer if you can’t even enjoy the experience to the fullest? Plus, they can rub off on your partner and desensitize the experience for them, too. Even worse, you have to time the application just right, forcing you to have to awkwardly step away to get ready. And lastly, once you’ve applied the spray or wipe, you can say goodbye to oral sex for the night.
    • Why mate endurance is better: There’s no awkward timing to worry about with a once-daily capsule. You’re just always ready whenever the moment arises. Plus, there’s a 0% chance it will numb your partner!
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Section 3 of 9:

Behavioral Techniques for Premature Ejaculation

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  1. Step 1 Masturbate an hour or two before sex.
    Sometimes, ejaculating before sexual activity can decrease your sensitivity and/or delay ejaculation when it’s time for intercourse. Try masturbating 1-2 hours before sex so you’re less “ready to go” when the moment strikes.[7]
  2. Step 2 Wear a condom to dull sensations.
    If over-sensitivity is contributing to your PE, wearing a condom can reduce sensitivity and help you last longer in bed. The thicker the condom, the less sensitive you’ll be.[8]
  3. Step 3 Use the pause-squeeze technique.
    Stimulate your penis (or have a partner do it) until you’re almost at the point of orgasm. Then, gently squeeze the head of your penis (or the area where your head and shaft meet) for about 30 seconds so that you start to lose your erection and the urge to orgasm passes. Repeat this several times before allowing yourself to ejaculate.[9]
    • With repeated practice, you’ll learn how to identify your “point of no return” where orgasm is inevitable, and how to control or delay your orgasm.
  4. Step 4 Try the start-stop technique.
    Similar to the pause-squeeze technique, let yourself or your partner stimulate you close to the point of orgasm, then stop the stimulation for about 30 seconds. Do this start-stop approach 3 or 4 times before letting yourself ejaculate, and continue practicing like this until you’ve gained better control over your orgasms. In between stops & starts, consider switching up the position during sexual activity and trying something new. [10]
  5. Step 5 Experiment with longer foreplay before sex.
    Instead of focusing solely on the performance of your penis (which increases pressure and anxiety), spend more time doing foreplay with your partner, focusing on all your erogenous zones (like your neck, nipples, ears, or lips) and providing less stimulation to the penis. This takes the pressure off of ejaculating as your only source of pleasure and adds to the pleasure for both you and your partner.[11]
  6. Step 6 Do pelvic floor exercises & squats.
    Pelvic floor exercises (also called Kegel exercises) contract and relax your pelvic floor muscles, strengthening them and giving you more control over ejaculating during sex. They can help treat a variety of conditions, including premature ejaculation, erectile dysfunction, and bowel or bladder incontinence.[12] To do a basic pelvic floor exercise:
    • Tense your pelvic floor muscles (as if you’re stopping your urine mid-stream).
    • Hold the position for several seconds, then relax your muscles.
    • Repeat 5-10 times up to twice a day.
    • There is also some evidence that getting regular exercise (not just pelvic floor exercises) can improve PE. Consider updating or starting a new workout regimen alongside other strategies for premature ejaculation to boost your results.[13]
  7. Step 7 Practice delaying an orgasm when you masturbate.
    For about a week, masturbate (without lubrication) until you’re nearly ready to orgasm, then stop. Repeat several times before letting yourself ejaculate, focusing on the sensations you feel. The following week, continue masturbating (still without lube), but instead of stopping when you feel close to orgasm, change the type of stimulation you’re providing (slowing down, changing the pressure you’re using, etc.). Keep your arousal high, but controlled, before ejaculating, and repeat several times during the week.[14]
    • Once you feel comfortable with these techniques, add lubrication to increase your sensitivity and pleasure. Repeat these exercises again, focusing on gaining more control and staying in tune with what your body is feeling.
    • When you’re ready, resume intercourse with your partner. Stay focused on these sensations, and use pauses or changes in stimulation to last longer in bed.
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Section 4 of 9:

Diet & Supplement Solutions for Premature Ejaculation

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  1. Step 1 Zinc
    Zinc is known to have an important role in your prostate health and ejaculatory reflex (although more research is needed to clarify the connection). In one study, a daily dose of 10 mg of zinc (along with biotin, folic acid, and Rhodiola rosea) over 90 days showed improvements in sexual function in men with lifelong PE.[15] It’s too early to say “zinc will fix PE,” but it’s possible that upping your zinc intake with a supplement can help.
    • Always consult your doctor before beginning a zinc supplement. They’ll know whether any of your medical conditions or medications will impact its efficacy or safety.
  2. Step 2 Magnesium
    Magnesium is a mineral that plays a big role in how semen is transported through the male reproductive system. Research has shown that a deficiency in magnesium leads to vasoconstriction (the narrowing of your blood vessels), which may lead to premature ejaculation.[16] Again, more study is needed to determine whether a magnesium supplement can really treat PE, but if you know you have a deficiency, it may offer some improvement.
    • Almost 50% of American adults don’t get their daily recommended amount of magnesium.[17] Speak to your doctor if you’d like to test your magnesium levels and discuss taking a supplement.
  3. Step 3 Healthy diet
    If you’re overweight, adopting a healthy diet may improve aspects of your sexual function, including premature ejaculation. Research shows that being overweight can cause or worsen conditions like PE or ED, but that losing a few pounds can improve symptoms.[18] Although there’s not a strong correlation between a healthy, balanced diet and lower levels of PE issues, switching up your diet can help you lose weight and reduce stress, contributing to healthier and more reliable sexual performance.[19]
    • A healthy, balanced diet ensures you get all of the necessary vitamins and minerals you need (including zinc and magnesium) for your body to work its best.
    • Focus on eating a variety of fresh vegetables and fruits, whole grains, lean protein like chicken, fish, or Greek yogurt, and avoiding added sugars, fried foods, fast food, and processed snacks.
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Section 5 of 9:

Therapy Options for Premature Ejaculation

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  1. Step 1 Cognitive behavioral therapy (CBT)
    CBT tackles the psychological (cognitive) causes of PE by addressing the underlying, unhelpful thoughts that cause performance anxiety. What triggers you to feel anxious or stressed about sexual performance? How do these feelings keep you from enjoying yourself? Your therapist will then give you new techniques (behaviors) to delay ejaculation.[20]
    • They will also help you find ways to involve your partner, as their cooperation is key to finding a long-lasting solution.
  2. Step 2 Sex therapy
    Sex therapists are licensed professionals who help you navigate the emotional and mental aspects of sex-related issues (1-on-1 or with your partner). They may use talk therapy, mindfulness exercises, and couples communication techniques to help you unravel the real causes of your PE, whether it’s performance anxiety or miseducation around sex, and help you find effective solutions to make sex last longer.[21]
    • It’s important to note that sex therapists only deal with psychological issues and not physical or medical conditions, like erectile dysfunction.
  3. Step 3 Couples counseling
    In couples counseling, both you and your partner meet with a therapist to discuss your feelings and frustrations related to PE in a non-judgmental, honest space. Sexual issues affect both partners in relationships, so couples counseling takes a “teamwork” approach to finding the root cause of the PE, validating each other’s feelings around it, and finding solutions that meet both of your needs.[22]
    • In some instances, facilitated discussions about performance anxiety and frustration are enough to improve or resolve the issue.
    • In other cases, your counselor may give you exercises to perform at home to teach you new ways to be intimate and delay ejaculation together.
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Section 6 of 9:

How common is premature ejaculation?

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  1. More men experience premature ejaculation than you might think.
    PE is the most common type of sexual dysfunction that men experience, with about 20% of men between 18 and 59 years old experiencing it. And, between 30% and 40% of men have experienced it at some point in their lives.[23]
    • Since there’s some shame attached to PE, there’s a chance that even more guys have dealt with it before—they just haven’t reported it.
    • So, you don’t have to feel bad or embarrassed about struggles with PE. You’re definitely not the only one out there looking for solutions! It’s a lot more common than you might think.
Section 7 of 9:

Navigating Premature Ejaculation with Your Partner

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  1. Step 1 Communicate honestly with your partner about your anxieties or concerns.
    PE is most often caused by anxiety, and ignoring the issue may only increase the anxiety you feel. When this happens, you may feel disconnected from your partner when you’re trying to be intimate, which continues to make things worse. To stop this cycle, speak openly with your partner about what you’re feeling so you’re both on the same page and can find a solution together.[24]
    • For example, your partner may feel that a premature ejaculation (technically defined as occurring less than 1 minute into sex) is a sign of “not caring,” when in reality, it’s a symptom of anxiety or stress. Opening up can help you both understand each other’s feelings.
    • Similarly, your partner may need to vent their frustrations about interrupted pleasure to feel validated and ready to move on to treatment. Remember that this isn’t a dig at you or a way to “shame” you—it’s just a fact of the situation that needs to be addressed so you both can find a solution.
  2. Step 2 Involve your partner in your treatment plan.
    Sexual issues affect both partners in a relationship, so working together is the best way to make sure you both get your needs met. Consider seeing a couples therapist for guidance, especially if PE has been an issue for a long time and is causing resentment or distance in the relationship. They can facilitate open, honest conversations about the issue without judgment, as well as recommend techniques for working on the problem at home.[25]
    • For example, you may get sexual “assignments” involving different levels of stimulation, foreplay, or other guidelines to “re-learn” how to have pressure-free, enjoyable sex.
    • Remember that PE is a very treatable condition. With counseling, many couples see improvement within 6 months![26]
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Section 8 of 9:

Premature Ejaculation Causes

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  1. Step 1 Premature ejaculation is most often due to anxiety or psychological reasons.
    One common cause is performance anxiety. You may feel nervous about having sex with a new partner, anxious about having sex after a long period of abstinence, or feel excitement or anxiety about having sex for another reason. All of these reasons can lead to premature ejaculation or other performance issues.[27] Other psychological causes might include:
    • Stress from work, relationships, or other life events.
    • Relationship problems like hostile feelings toward your partner or a history of abuse.
    • Depressive thoughts like feeling guilty or overwhelmed.
    • Poor self-esteem caused by body image issues or a lack of confidence.
  2. Step 2 Occasionally, PE may be the result of a physical or medical condition.
    Although less common, physical conditions like erectile dysfunction or an inflamed prostate can cause or contribute to premature ejaculation. It may also be that your penis is extra sensitive to stimulation. Other potential physical causes include:[28]
    • Hormonal problems with hormones affecting your sexual function, like oxytocin, luteinizing hormone (LH), prolactin, and thyroid-stimulating hormone (TSH).
    • Low levels of serotonin or dopamine (neurotransmitters involved in sexual desire and excitement). mate endurance contains both 5-HTP and L-Tyrosine, which increase serotonin and dopamine levels, neurotransmitters that are critical during the ejaculatory process.
    • PE is most often caused by a psychological factor, so don’t automatically assume there is something physically or medically wrong when it happens. As always, consult your doctor with any concerns.
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Section 9 of 9:

Seeking Medical Treatment

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  1. Visit your doctor if premature ejaculation is distressing to you and/or your partner.
    Technically, there are no negative physical effects from PE. However, sexual dysfunction can be a touchy subject that drives feelings of shame or performance anxiety. It can also cause problems in relationships where one or both partners get frustrated or can’t get their needs met consistently. If PE is starting to impact your love life and confidence in being intimate, it’s time to get help.[29]
    • Natural remedies such as mate endurance are a great starting point and can work very well for some men, but aren’t a guarantee for everyone. If DIY remedies aren’t working, there’s no shame in visiting your doctor.

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References

  1. ↑ https://www.health.harvard.edu/mens-health/premature-ejaculation-a-to-z
  2. ↑ https://www.mayoclinic.org/diseases-conditions/premature-ejaculation/symptoms-causes/syc-20354900
  3. ↑ https://www.mayoclinic.org/diseases-conditions/premature-ejaculation/symptoms-causes/syc-20354900
  4. ↑ https://www.health.harvard.edu/mens-health/premature-ejaculation-a-to-z
  5. ↑ https://my.clevelandclinic.org/health/diseases/15627-premature-ejaculation
  6. ↑ https://www.mayoclinic.org/diseases-conditions/depression/in-depth/ssris/art-20044825
  7. ↑ https://www.goodrx.com/health-topic/sexual-health/what-is-premature-ejaculation-symptoms-causes-treatments
  8. ↑ https://my.clevelandclinic.org/health/diseases/15627-premature-ejaculation
  9. ↑ https://my.clevelandclinic.org/health/diseases/15627-premature-ejaculation
  1. ↑ https://my.clevelandclinic.org/health/diseases/15627-premature-ejaculation
  2. ↑ https://www.psychologytoday.com/us/blog/married-and-still-doing-it/202101/6-months-for-couples-to-cure-premature-ejaculation-together
  3. ↑ https://www.goodrx.com/health-topic/sexual-health/what-is-premature-ejaculation-symptoms-causes-treatments
  4. ↑ https://www.sciencedirect.com/science/article/abs/pii/S1743609516303721
  5. ↑ https://health.cornell.edu/sites/health/files/pdf-library/premature-ejaculation-gaining-control.pdf
  6. ↑ https://pmc.ncbi.nlm.nih.gov/articles/PMC5038509/#sec15
  7. ↑ https://pubmed.ncbi.nlm.nih.gov/11204619/
  8. ↑ https://www.uclahealth.org/news/article/are-you-getting-enough-magnesium
  9. ↑ https://www.mayoclinic.org/diseases-conditions/erectile-dysfunction/in-depth/erectile-dysfunction/art-20043927
  10. ↑ https://www.livehealthily.com/nutrition/can-diet-affect-premature-ejaculation
  11. ↑ https://psychcentral.com/disorders/premature-ejaculation-treatment#1
  12. ↑ https://my.clevelandclinic.org/health/articles/24524-sex-therapist
  13. ↑ https://www.psychologytoday.com/us/blog/married-and-still-doing-it/202101/6-months-for-couples-to-cure-premature-ejaculation-together
  14. ↑ https://my.clevelandclinic.org/health/diseases/15627-premature-ejaculation
  15. ↑ https://www.psychologytoday.com/us/blog/married-and-still-doing-it/202101/6-months-for-couples-to-cure-premature-ejaculation-together
  16. ↑ https://www.psychologytoday.com/us/blog/married-and-still-doing-it/202101/6-months-for-couples-to-cure-premature-ejaculation-together
  17. ↑ https://www.psychologytoday.com/us/blog/married-and-still-doing-it/202101/6-months-for-couples-to-cure-premature-ejaculation-together
  18. ↑ https://my.clevelandclinic.org/health/diseases/15627-premature-ejaculation#symptoms-and-causes
  19. ↑ https://my.clevelandclinic.org/health/diseases/15627-premature-ejaculation
  20. ↑ https://my.clevelandclinic.org/health/diseases/15627-premature-ejaculation

About This Article

mate
Co-authored by:
mate
Sexual Health & Wellness Brand
This article was co-authored by mate. mate is a men's sexual health & wellness brand focused on offering natural, research-backed, physician-formulated solutions for common sexual dysfunction issues, including premature ejaculation and erectile dysfunction. Committed to destigmatizing the conversation around men's sexual health, mate is on a mission to normalize discussions on sexual performance, all while offering non-prescription, drug-free treatment options. Their range of products are formulated to help their customers increase sexual stamina, achieve stronger erections, boost arousal, libido and testosterone, improve sperm and fertility health, address prostate health, and shorten the refractory period. mate works with a team of Urologists and scientists to formulate each of their proprietary supplement blends, manufactured in US-based, FDA-registered facilities using lab-tested ingredients. Through their entire line of supplements, mate offers a natural, research-backed approach to men's sexual health, all in an effort to help men feel like the most confident versions of themselves.
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Updated: September 9, 2025
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Categories: Sexual Activity

Medical Disclaimer

The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.

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