How Men Can Prolong Their Sex Life

28. Oktober 2025

2 Min. Lesezeit

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The libido of most men decreases with age. It's a natural process, but how can men slow it down as much as possible?

Wichtigste Erkenntnisse

The libido of most men decreases with age.
Understanding the hormone
Legitimate, but not necessary

Für wen das ist

Für alle, die Gesundheit von Männern über Männergesundheit, sex erkunden.

Warum es wichtig ist

Dieser Artikel hilft dir, dich schnell zu orientieren, und führt dich dann zu einer Sammlung oder Serie, wenn du weitermachen möchtest.

Artikelautor

Dr. Oleh

Urologe Androloge

Understanding the hormone

The main problem that causes low libido and erections is a deficit of testosterone, which in men decreases with age. Testosterone peaks at around 18–20 years of age, and until about age 30 there is a plateau level: relatively stable levels, varying slightly depending on lifestyle, stress levels, and physical activity. After age 30, testosterone level begins to decline by an average of 1 % per year, and by 60–65 years of age, the vast majority (according to various sources, from 67 to 85 %) of men report problems with getting an erection, its duration and the ability to achieve ejaculation.

Legitimate, but not necessary

However, according to scientists, the decrease in testosterone levels in men is not an inevitable part of the aging process. For example, experts from the University of Adelaide, Australia conducted a study of testosterone levels in more than 1500 men aged 45 to 65 years who were regularly observed by doctors and reported on the quality and regularity of intimate life for 5 years. It turned out that married men's quality of sexual life did not change — the frequency, completeness, and quality of intercourse remained the same. While testosterone levels fluctuated slightly, the decrease was clinically negligible. At the same time, in single men or men who were not sexually active regularly, testosterone dropped exactly as originally thought — by 1 % or more per year.

Is it all about regularity?

The answer to this is both yes and no. First, sex hormones are produced not only in the sex glands but also in the brain. General life satisfaction, a sense of stability, trust, the ability to make plans, and not having to find new partners contributed not only to the maintenance of testosterone production but also to the production of oxytocin, which is the love hormone. As men age, this factor becomes more important than for women, for whom "oxytocin sex" is important throughout life.

What else can you do to maintain libido?

Watch your weight: Being overweight leads to double the rate of testosterone decline as you age.

Exercise: Physical activity stimulates the production of endorphins, which help boost testosterone production.

Get adequate sleep: Another study proved that chronic lack of sleep reduces the production of sex hormones.

Take vitamins: Vitamins A, E, and D as well as zinc and selenium are especially important for men. Selenium and zinc are necessary for normal testosterone synthesis and protect cells from harmful substances, including carcinogens. These trace elements are abundant in egg yolks, nuts, beef, and wheat bran. Vitamin D protects against prostatitis because it is an antioxidant and reduces inflammation in the prostate tissues. Vitamin A helps to prevent diabetes, and E ensures normal hormonal status and testosterone production.

Get regular checkups: Overall physical health and sexual health are inextricably linked.

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