6 Ways to Increase Serotonin For Premature Ejaculation

Serotonin is our happiness hormone. If you feel "happy" - it's serotonin being released in your brain. But for us men, serotonin plays also a critical role in sex - it seems to regulate how long you can last before you have to orgasm.

Sounds like a good solution for guys with PE ⏱, right ?

Well, that's only until you discover that the same men also reported having sudden erection problems. And in many cases, the loss of erection persisted years after discontinuation.

So, for you, the medical route to increase serotonin is not the way to go ❌ .

Let me show you 5 natural ways to increase your serotonin, no medication needed. This will not only improve your stamina in bed ⏱, but also your erection 🍆.

Here's how to increase serotonin naturally:

These 6 methods have been scientifically proven to increase serotonin significantly.

1. Antidepressants (SSRIs) - as stated before, not natural, not recommended  ❌
2. Food supplements such as tryptophan, 5-HTP or acetyl-L-carnitine.
3. Sunlight or light therapy (works very well and improves erections).
4. Exercise ( has only a minor effect on delaying ejaculation, but improves erections considerably).
5. Massage therapy.
6. Mindfullness meditation.

Now back to the article...

Let's now go through each of these methods and see how much more serotonin and stamina you can expect from them.

The quickest way to increase serotonin levels is to take drugs like serotonin reuptake inhibitors (SSRIs).

Such serotonin reuptake inhibitors include antidepressants such as fluoxetine, sertraline, paroxetine and others. They work by increasing serotonin in the synaptic cleft between neurons.

The resulting increase in serotonin levels has a mood-enhancing and ejaculation delaying effect. However, as stated before, this also usually results in erectile dysfunction for the most male users. 

In addition to impotence you're also very likely to experience other side effects such as general apathy, suicidal thoughts and loss of sex drive. For all these reasons SSRIs are neither a longterm solution, nor a cure for lifelong premature ejaculation.

My experience with antidepressants for PE

I took fluoxetine for 2 weeks and during this time I lost all desire for sex, erections became impossible and general apathy was the icing on the cake.

Another serotonin-boosting pill that can be prescribed for premature ejaculation is called Priligy. Priligy has dapoxetine as its active ingredient, which is also an SSRI and can delay ejaculation by a few minutes. However, the side effects are usually so unpleasant that sex isn't fun anymore. More information here: Drugs for premature ejaculation.

Bottom line is - taking SSRIs is a very unhealthy way to increase serotonin for premature ejaculation. I'll show you much healthier options below.

Does serotonin come in pill form? Where can I buy it?

So if serotonin is so great, why not just put it in a pill and take it directly?

Short answer. Serotonin can't be taken in pill form, because ingested serotonin cannot cross the blood-brain barrier. If you swallow it as a pill, it will stay in the bloodstream until it is gradually broken down - without ever having reached your brain and have the desired effect.

Longer answer. The problem is that serotonin is a neurotransmitter that has to be produced in the neurons in the brain in order for it to have the ejaculation delaying effect. If you take it directly as a pill and then get it into the bloodstream via your stomach, serotonin simply won't ever reach your brain because it won't pass the blood-brain barrier.

The following 3 dietary supplements have been scientifically proven to increase serotonin levels:

L-Tryptophan for PE? Nope ❌.

L-tryptophan is an amino acid that we can obtain from food, so that serotonin can be formed from it.

But I'll tell you right away: taking L-tryptophan to prevent premature cumming is useless. You'll understand why in a moment. Here's the L-tryptophan - Serotonin pathway:

1. L-tryptophan is absorbed through food (meat, fish, eggs) and enters the bloodstream.
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2. The L-tryptophan is then transported to the neurons in the brain.
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3. There, the L-tryptophan is first converted into the amino acid 5-HTP (oxitriptan).
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4. And only then is the 5-HTP converted into serotonin (5-HT) inside the neurons.
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5. The produced serotonin is then stored in the neurons in the designated "pockets" (vesicles) and can be released as required.

If you eat a vegan or vegetarian diet, you get very little L-tryptophan from food and can compensate for this with an supplement. Amazon offers many different L-tryptophan capsules for this purpose.

And if you're deficient in l-tryptophan because of your diet, then tryptophan in capsule form can  slightly increase your serotonin levels and have a mood-enhancing effect. However, on a normal diet you won't see ANY effect, you can just as well take ineffective homeopathic remedies for PE (sugar-balls), will be the same result.

No mood-enhancing effect... no ejaculation delaying effect.

And yes, I've tried it years ago and it didn't work. 

5-HTP for premature ejaculation? Nope ❌.

L-tryptophan needs first to be converted into 5-HTP (5-Hydroxytryptophan) before it can be converted into serotonin (5-HT).

So, why not just skip a step and take 5-HTP directly in pill form? Won't it increase your brain serotonin levels?

Unfortunately no. 

The problem is the same as with taking l-tryptophan in pill form. Yes, it will increase your serotonin levels - but only in your gut. The circulating serotonin will still not be able to pass the blood-brain barrier and won't result in increased serotonin levels where they need be - in your brain.

Thus, you can take 5-htp as you want - it will do exactly ZERO for your lasting time in sex.

AND it will most likely upset your stomach big time.

Now, in contrast to taking l-tryptophan - you might get an ever so slight mood-boosting effect from it, for about 15 minutes, but it won't change your sexual stamina.

Trust me, I've tried this back then (I took up to 2000mg). And many guys on the internet tried this. It simply does not work.

Does acetyl-l-carnitine increase serotonin?

Acetyl-L-Carnitin or "ALCAR" is an amino acid that plays an important role in converting fat into energy and in cognitive function

ALCAR is probably the only supplement that I'd recommend.

However not for premature ejaculation. Even though studies show a significant increase in brain serotonin after taking ALCAR, the tiny serotonin boost isn't enough to do anything for your lasting abilities. 

Simply put - it will slightly increase your brain power, your mood, your endurance - but won't do anything for premature ejaculation.

St. John's-wort for premature ejaculation? Nope ❌.

St. John's wort is a popular otc medicinal plant (Hypericum perforatum) that is used as an antidepressant for mild depression. ¹Yu PH, Effect of the Hypericum perforatum extract on serotonin turnover in the mouse brain. Link ²Eric A. Apaydin et al. A systematic review of St. John’s wort for major depressive disorder Link.

So St. John's wort can definitely able to increase serotonin and be mood-lifting for people with depression.

But is this serotonin boost enough to fight PE? Unfortunately no.

In a small and overhyped study, men with premature ejaculation took 150mg (3 x 160μg hypericin) of hypericum extract 3 times a day for 30 days were supposedly able to increase their stamina from an average of 1.17 minutes to approx. 5.8 minutes. ³Safety and Efficacy of the Herbal Drug Hypericum Perforatum for the Treatment of Premature Ejaculation Link

However, not even a single other study has been able to replicate these results, and the highest recorded increase in lasting time was a pitiful +1 minute. ⁴Improved Ejacultory Control And Sexual Satisfaction In Pilot Study Of Men Taking Hypericum Perforatum Extract Link

You also won't find any success stories from St. John's-wort users who report lasting longer with this over-the-counter supplement.

Conclusion on supplements

Apparently, the serotonin-increasing effect of the OTC supplements is not strong enough to last longer in bed. Neither 5-HTP, nor Alcar, nor L-tryptophan, nor St. John's wort seem to be able to sufficiently increase sexual stamina, which explains the lack of success stories on the internet.

However, the situation is different with our next serotonin booster: Sunshine.

It may surprise you, but one of the strongest serotonin boosters is sunlight.

Not Vitamin D pills, but real, direct sunlight on your skin.

And the rule is - the more, the better. The stronger and the longer the exposure, the more serotonin, stamina and erection-boost you’ll get.

Because - in addition to serotonin, the sun also heavily boosts testosterone levels.

Countless studies  have shown this ⁵Simon N. Young How to increase serotonin in the human brain without drugs Link ⁶Gambichler et al. Impact of UVA exposure on psychological parameters and circulating serotonin and melatonin. Link1 Link2, and I know it from my own experience. 

If you measure serotonin levels in men on a bright day with lots of sunlight, you always measure much higher values than on darker days.⁷Lambert et al. Effect of sunlight and season on serotonin turnover in the brain. Link

...every time I'm in the hot sun for a long time, close to the point of getting a sun burn, I know for sure that a few hours later I’ll be more horny, have even-more stamina and stronger erections than usual.

For me the sun is the natural viagra 🚀.

Let me repeat it - especially for people who not only want to last longer, but also wanna have harder erections - not only stamina, but also the erection quality will improve massively when you get a lot of strong sun exposure. Of course, don’t overdo it, don’t get burned.

It is important that the sun's rays hit the skin because our skin can also produce serotonin itself. ⁸2008 M. Nathaniel Mead, Benefits of Sunlight: A Bright Spot for Human Health Serotonin, Melatonin, and Daylight link

This video explains how Dr. Lambert discovered how the seasons and sunlight affect serotonin production:

Vitamin D deficiency and premature ejaculation

Little sun also means little vitamin D. And a vitamin D deficiency appears to correlate with poor stamina in bed. A study examined vitamin D levels in 40 men with premature ejaculation and 40 normal men. 20 men from the premature ejaculation group had vitamin D deficiency. The control group had normal vitamin D levels.⁹Serum vitamin D level may be a novel potential risk factor for premature ejaculation: a comparative study. PubMed

It is not yet clear whether the serotonin-increasing effect is caused by the UV radiation itself or whether it is rather promoted by the increased vitamin D level.

In any case, vitamin D helps the body to produce, release and use serotonin in the brain. Vitamin D activates an enzyme that converts tryptophan into serotonin. When vitamin D levels are low, our brain simply produces less serotonin. ¹⁰Patrick RP et al. Vitamin D hormone regulates serotonin synthesis. Part 1: relevance for autism. Link ¹¹ Patrick RP et al. Vitamin D and the omega-3 fatty acids control serotonin synthesis and action, part   

Light therapy as an alternative to sun for low sunshine countries

Not every country has the abundance of sunlight. So if you don't live in a sunny part of the earth, then light therapy can help you increase your serotonin levels.

In a study with 10 patients with chronic headaches, the daily administration of low-level laser therapy (LLLT) for half a minute increased serotonin levels by 34% after just 3 days. ¹² Miriam Tomaz de Magalhães et al. Light therapy modulates serotonin levels and blood flow in women with headache. A preliminary study Link

Endurance exercises that get your heart working are perfect for increasing your serotonin levels.

Scientifically proven. 

This primarily includes aerobic exercises such as running, cycling, rowing, fast walking, burpees, jumping jacks, just to name a few…  ¹³ Zimmer P et al. The effects of different aerobic exercise intensities on serum serotonin concentrations and their association with Stroop task performance: a randomized controlled trial. Link ¹⁴ Simon N. Young  How to increase serotonin in the human brain without drugs Link ¹⁵ Tzu-Wei Lin et al. Exercise Benefits Brain Function: The Monoamine Connection Link ¹⁶ So-Hyung KANG et al. Effect of Competitive and Non-competitive Exercise on Serotonin Levels in Adolescents with Various Levels of Internet Gaming Addiction Link

And you don't even have to leave the house to do them.

Seven days of high-intensity treadmill training significantly increase serotonin levels in the hippocampus. ¹⁷Chennaoui M et al. Effects of physical training on functional activity of 5-HT1B receptors in rat central nervous system: role of 5-HT-moduline. Link

If you don't have a treadmill at home, I recommend doing 2-300 deep squats every day, on raised heels.

This will not only optimize your serotonin levels, but also build your endurance for the intense sex workouts with your girlfriend.

How does it work?

It has not yet been fully studied how exactly serotonin is increased through exercise. The increase may be related to the fact that more tryptophan can enter the brain.

For example, researchers in a Canadian study found that just 1 hour of treadmill training more than doubled (+102%) the tryptophan level in the blood of the test subjects. What was also interesting was that tryptophan levels remained elevated for a longer period of time after training. ¹⁸Melancon et al. Exercise increases tryptophan availability to the brain in older men age 57-70 years. Link

Exercise also improves your general stamina, which can only have a positive effect in bed, doesn't it?

Numerous times I've found that sexual power and serotonin happiness feelings increase massively when you exercise.

I remember several situations where I had sex directly after a sports session (squats, deadlifts, CrossFit) and each time my sex power increased: more sexual aggression (which women love), more erections and more sex drive. Also, all sensations seem to intensify after you exercised.

I've had the most dramatic increase in sex power after intense CrossFit sessions, where we had to finish with 15 min speed rowing.

10,000 steps every day for more serotonin

If you don't have time for long sports sessions, it can be enough to take around 10,000 steps a day - ideally brisk walks in nature. This is a minimum and will cover most of your serotonin needs.

Exercises that specifically delay ejaculation

The exercises mentioned above are super beneficial, but they aren't targeted for delaying ejaculation in sex. So if you're looking for such, read this article where I review 5 premature ejaculation exercises. In this article I'll go over 4 popular exercises for PE which are being pushed everywhere but are a waste of time, and I'll show you one exercise which actually works immediately to last longer in bed.

A simple nonsexual massage from your partner can increase your serotonin levels by about 30%.

At the same time, it decreases stress hormones by -30%, which would otherwise accelerate your orgasm.¹⁹Field et al. Cortisol decreases and serotonin and dopamine increase following massage therapy. Link

Daily meditation has been shown to lower stress hormones and increase serotonin levels. ²⁰ Turakitwanakan et al. Effects of mindfulness meditation on serum cortisol of medical students. Link ²¹ Willoughby B. Britton et al. Awakening is not a metaphor: the effects of Buddhist meditation practices on basic wakefulness Link

Interestingly, meditation also increases serotonin levels in both the short and long term. ²² Divya Krishnakumar et al. Meditation and Yoga can Modulate Brain Mechanisms that affect Behavior and Anxiety-A Modern Scientific Perspective Link

As you can see, it’s a common theme… Everything that lowers your stress - improves your serotonin, because it’s not suppressed anymore.

All my clients in my Lover Stamina coaching program have to do some form of meditation, daily, because we know how well it improves sex performance.

The easiest way to meditate is to try to observe your breath with your eyes closed for 5 minutes.

Meditation is especially important for men who can't turn off their heads during sex. They think too much. If you’re one of those, you definitely wanna read this article last longer in bed using meditation.

That's it for now. Eat meat, enjoy the sun, exercise and keep your serotonin levels at their highest!

-David

P.S.: If you're serious about lasting longer in bed and having a perfect erection, then I invite you to book a FREE Consultation Session with me, where we can discuss how exactly I can make you last 20-60 minutes longer in bed. It's possible, it's simple, hundreds of men did it already and you can do it too.