Introduction
Libido, or sexual desire, is a complex aspect of human sexuality that can be influenced by various factors, including hormones, stress levels, and overall health (Severson, 2024). While there is limited scientific evidence supporting the effectiveness of supplements for libido (O’Leary, n.d.; Khan et al., 2020), certain natural compounds have shown promise in enhancing sexual function and desire.
This article explores the potential benefits of popular supplements for libido, such as tribulus terrestris, maca, Red Ginseng, Fenugreek, Saffron, Ginkgo biloba, and L-citrulline. We will examine the available research on these supplements, their traditional uses, and optimal dosages. Additionally, we will discuss the importance of lifestyle changes, such as maintaining a healthy diet, exercising regularly, and managing stress, in promoting a healthy libido.
It is crucial to consult with a healthcare professional before incorporating any new supplements into your routine, as they may interact with medications or cause potential side effects. While some supplements show promise in supporting sexual function, more high-quality research is needed to confirm their efficacy and safety.
Popular Supplements for Libido
tribulus terrestris
tribulus terrestris, a plant native to traditional Ayurvedic medicine, has been used for centuries to support healthy libido and sexual function (Life Botanics, n.d.). However, modern research has yielded mixed results regarding its efficacy in treating erectile dysfunction (ED). A prospective, randomised, double-blind, placebo-controlled clinical trial by Kamenov et al. (2017) found that tribulus terrestris improved erectile function and sexual satisfaction in men with mild to moderate ED. Conversely, a study by Santos et al. (2014) found no significant difference between tribulus terrestris and placebo in treating ED. More research is needed to confirm the efficacy of this supplement for enhancing libido (Raman & Van De Walle, 2023).
maca (Lepidium meyenii)
maca, a root vegetable native to the Andes mountains, has been traditionally used as a natural aphrodisiac. Several studies suggest that maca may increase sexual desire in men. A double-blind, placebo-controlled trial by Gonzales et al. (2002) found that maca improved sexual desire in healthy men after 8 weeks of supplementation. A systematic review by Shin et al. (2010) also supported the potential of maca for improving sexual function. Additionally, maca may help combat the loss of libido as a side effect of antidepressants, as demonstrated by a double-blind, placebo-controlled trial by Dording et al. (2015). The optimal dosage of maca appears to be 1.5-3 g daily for at least 2-12 weeks (Gonzales et al., 2002; Shin et al., 2010).
Red Ginseng (panax ginseng)
Red Ginseng, a staple in traditional Chinese medicine, has shown promise in improving sexual function. A systematic review and meta-analysis by Borrelli et al. (2018) found that Red Ginseng may improve sexual arousal in postmenopausal women. The mechanism behind its effects may involve boosting nitric oxide production, which aids blood circulation and muscle relaxation in the penis (Jang et al., 2008; de Andrade et al., 2007; Kim et al., 2013). However, while Red Ginseng may enhance erectile function and satisfaction with sex compared to placebo, the effect is small, and more research is needed to confirm its efficacy (Borrelli et al., 2018).
Fenugreek (Trigonella foenum-graecum)
Fenugreek, an herb commonly used in cooking and traditional medicine, contains compounds that may help produce sex hormones like estrogen and testosterone (Steels et al., 2011; Rao et al., 2016). A study by Maheshwari et al. (2017) found that Fenugreek supplementation improved sexual function and increased testosterone levels in middle-aged and older males. Similarly, a randomised, placebo-controlled study by Rao et al. (2015) demonstrated that Fenugreek extract enhanced sexual arousal and desire in females with low libido.
Saffron (Crocus sativus)
Saffron, a spice derived from the Crocus sativus flower, has been investigated for its potential to improve sexual function. A randomised, double-blind, placebo-controlled trial by Modabbernia et al. (2012) found that Saffron may improve sexual dysfunction caused by antidepressants. However, research on its effects on sexual function in people not taking antidepressants has yielded mixed results. While a systematic review by Dai et al. (2021) found Saffron to be effective in treating erectile dysfunction, a study by Kashani et al. (2018) found no significant improvement in sexual function compared to placebo.
Ginkgo biloba
Ginkgo biloba, an ancient Chinese herb, has been studied for its potential to treat various aspects of sexual dysfunction. Its effects may be attributed to its ability to raise nitric oxide levels, which improves blood flow (Burnett et al., 2006; Toda & Ayajiki, 2010; Sader et al., 2001). When combined with other compounds like L-arginine, zinc, and tribulus terrestris, Ginkgo biloba may improve libido and sexual function, as demonstrated by studies by Cai et al. (2013) and Moyad et al. (2004).
L-citrulline
L-citrulline, an amino acid found in watermelon, is converted into L-arginine in the body, which helps improve blood flow by producing nitric oxide (Moinard et al., 2008). Daily supplementation with L-citrulline may improve ED symptoms, as shown by studies by Cormio et al. (2011) and Shirai et al. (2018).
Lifestyle Changes for Boosting Libido
While supplements may offer some benefits for enhancing libido, lifestyle changes remain a crucial aspect of promoting sexual health. Maintaining a healthy weight, engaging in regular exercise, quitting smoking, limiting alcohol intake, and eating a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can help boost sexual activity without the need for medication (O’Leary, n.d.).
Safety Considerations and Precautions
It is essential to consult with a healthcare professional before taking any supplements, as they may interact with medications or cause potential side effects (O’Leary, n.d.; Raman & Van De Walle, 2023). While some supplements show promise for supporting healthy libido, more high-quality research is needed to confirm their efficacy and safety.
Conclusion
While several supplements show promise in supporting healthy libido and sexual function, it is essential to approach these products with caution. The available scientific evidence for the efficacy of supplements like tribulus terrestris, maca, Red Ginseng, Fenugreek, Saffron, Ginkgo biloba, and L-citrulline is limited and often mixed. More high-quality research is needed to confirm their effectiveness and safety in enhancing sexual desire and performance.
It is crucial to remember that lifestyle factors play a significant role in maintaining a healthy libido. Engaging in regular exercise, maintaining a balanced diet, managing stress, getting enough sleep, limiting alcohol consumption, and quitting smoking can all contribute to improved sexual function and overall well-being. These lifestyle changes should be the foundation of any approach to boosting libido, with supplements serving as a potential complementary strategy.
Before incorporating any new supplements into your routine, it is essential to consult with a healthcare professional. Supplements can interact with medications and cause potential side effects, so it is crucial to ensure their safety and suitability for your individual needs. By prioritising lifestyle changes and seeking guidance from healthcare providers, you can take a well-informed, holistic approach to supporting your sexual health and well-being.
Key Highlights and Actionable Tips
- Sexual health is an important aspect of overall wellbeing and can be influenced by various factors such as diet, lifestyle, and supplements.
- Maintaining a balanced diet rich in nutrients like zinc, iodine, and L-arginine may support healthy sexual function.
- Certain herbs and supplements, such as ginkgo biloba, tribulus terrestris, and maca, have been traditionally used to support libido and sexual performance, although more research is needed to confirm their effectiveness.
- Making lifestyle changes, such as reducing alcohol consumption, managing stress, and getting enough sleep, can positively impact sexual health.
- It’s essential to consult with a healthcare professional before starting any new supplements or making significant changes to your diet or lifestyle.
How can I naturally boost my libido?
There are several natural ways to support a healthy libido, including:
- Maintaining a balanced diet rich in nutrients like zinc, iodine, and L-arginine, which are important for sexual function.
- Incorporating certain foods that have been traditionally considered aphrodisiacs, such as oysters, chocolate, and watermelon, into your diet.
- Managing stress through techniques like meditation, yoga, or deep breathing exercises, as high stress levels can negatively impact libido.
- Getting regular exercise to improve blood flow and overall health, which can contribute to a healthy sex drive.
- Ensuring you get enough quality sleep each night, as lack of sleep can lead to decreased libido and sexual function.
Are there any supplements that can improve sexual performance?
While some supplements have been traditionally used to support sexual performance, it’s important to approach them with caution and consult with a healthcare professional before starting any new regimen. Some supplements that have been studied for their potential effects on sexual function include:
- Ginkgo biloba, which may improve blood flow and support erectile function.
- tribulus terrestris, an herb that has been used in traditional medicine to support libido and sexual performance.
- maca, a root vegetable that has been traditionally used to enhance sexual desire and function.
- L-citrulline, an amino acid that may support healthy blood flow and erectile function.
However, more research is needed to confirm the effectiveness and safety of these supplements for sexual health.
Can lifestyle factors affect sexual health?
Yes, various lifestyle factors can significantly impact sexual health. Some key factors include:
- Diet: Maintaining a balanced diet rich in nutrients like zinc, iodine, and L-arginine can support healthy sexual function.
- Alcohol consumption: Excessive alcohol intake can lead to decreased libido and sexual performance.
- Stress: High levels of stress can negatively impact sexual desire and function.
- Sleep: Lack of quality sleep can contribute to decreased libido and sexual performance.
- Exercise: Regular physical activity can improve blood flow and overall health, which may support healthy sexual function.
Making positive lifestyle changes in these areas may help to naturally support sexual health and wellbeing.
What should I do if I’m experiencing sexual dysfunction?
If you’re experiencing sexual dysfunction, such as low libido, erectile dysfunction, or difficulty achieving orgasm, it’s important to consult with a healthcare professional. They can help identify any underlying health conditions that may be contributing to your symptoms and recommend appropriate treatment options. Some steps you can take include:
- Discussing your concerns openly and honestly with your partner and healthcare provider.
- Undergoing a physical examination and any necessary tests to rule out underlying health issues.
- Exploring treatment options, such as medication, therapy, or lifestyle changes, based on your individual needs and preferences.
- Maintaining open communication with your partner and working together to address any relationship or emotional factors that may be impacting your sexual health.
Remember, sexual dysfunction is a common issue that can be treated effectively with the right approach and support.
How can I talk to my partner about sexual health concerns?
Discussing sexual health concerns with your partner can be a sensitive and potentially uncomfortable topic, but open communication is essential for maintaining a healthy and satisfying relationship. Some tips for approaching the conversation include:
- Choose a time and place where you both feel comfortable and free from distractions.
- Use “I” statements to express your feelings and concerns, rather than placing blame or making accusations.
- Listen actively to your partner’s perspective and try to understand their feelings and needs.
- Be honest about your own desires, concerns, and boundaries.
- Work together to identify potential solutions or compromises that address both of your needs and preferences.
Remember, a healthy sexual relationship is built on a foundation of trust, respect, and open communication. If you’re having difficulty communicating with your partner or resolving sexual health concerns, consider seeking the guidance of a couples therapist or sex therapist.
References
Borrelli, F., Colalto, C., Delfino, D. V., Iriti, M., & Izzo, A. A. (2018). Herbal dietary supplements for erectile dysfunction: A systematic review and meta-analysis. Drugs, 78(6), 643-673. https://doi.org/10.1007/s40265-018-0897-3
Cai, T., Verze, P., Massenio, P., Tiscione, D., Malossini, G., & Cormio, L. (2013). Rhodiola rosea, folic acid, zinc and biotin (EndEP®) is able to improve ejaculatory control in patients affected by lifelong premature ejaculation: Results from a phase I-II study. Experimental and Therapeutic Medicine, 5(6), 1716-1720. https://doi.org/10.3892/etm.2013.1074
Cormio, L., De Siati, M., Lorusso, F., Selvaggio, O., Mirabella, L., Sanguedolce, F., & Carrieri, G. (2011). Oral L-citrulline supplementation improves erection hardness in men with mild erectile dysfunction. Urology, 77(1), 119-122. https://doi.org/10.1016/j.urology.2010.08.028
Dai, Z., Kang, L., Jia, L., & Zhao, X. (2021). Saffron (Crocus sativus L.) for the treatment of erectile dysfunction: A systematic review. Complementary Therapies in Medicine, 56, 102590. https://doi.org/10.1016/j.ctim.2020.102590
de Andrade, E., de Mesquita, A. A., de Almeida Claro, J., de Andrade, P. M., Ortiz, V., Paranhos, M., Srougi, M., & Erdogrun, T. (2007). Study of the efficacy of Korean Red Ginseng in the treatment of erectile dysfunction. Asian Journal of Andrology, 9(2), 241-244. https://doi.org/10.1111/j.1745-7262.2007.00210.x
Dording, C. M., Schettler, P. J., Dalton, E. D., Parkin, S. R., Walker, R. S., Fehling, K. B., Fava, M., & Mischoulon, D. (2015). A double-blind placebo-controlled trial of maca root as treatment for antidepressant-induced sexual dysfunction in women. Evidence-Based Complementary and Alternative Medicine, 2015, 949036. https://doi.org/10.1155/2015/949036
Gonzales, G. F., Córdova, A., Vega, K., Chung, A., Villena, A., Góñez, C., & Castillo, S. (2002). Effect of Lepidium meyenii (maca) on sexual desire and its absent relationship with serum testosterone levels in adult healthy men. Andrologia, 34(6), 367-372. https://doi.org/10.1046/j.1439-0272.2002.00519.x
Jang, D. J., Lee, M. S., Shin, B. C., Lee, Y. C., & Ernst, E. (2008). Red ginseng for treating erectile dysfunction: A systematic review. British Journal of Clinical Pharmacology, 66(4), 444-450. https://doi.org/10.1111/j.1365-2125.2008.03236.x
Kamenov, Z., Fileva, S., Kalinov, K., & Jannini, E. A. (2017). Evaluation of the efficacy and safety of tribulus terrestris in male sexual dysfunction—A prospective, randomized, double-blind, placebo-controlled clinical trial. Maturitas, 99, 20-26. https://doi.org/10.1016/j.maturitas.2017.01.011
Kashani, L., Raisi, F., Saroukhani, S., Sohrabi, H., Modabbernia, A., Nasehi, A. A., Jamshidi, A., Ashrafi, M., Mansouri, P., Ghaeli, P., & Akhondzadeh, S. (2013). Saffron for treatment of fluoxetine-induced sexual dysfunction in women: Randomized double-blind placebo-controlled study. Human Psychopharmacology, 28(1), 54-60. https://doi.org/10.1002/hup.2282
Khan, I. A., Smillie, T. J., & Mabusela, W. (2020). Quality and safety assessment of top-selling women’s health dietary supplements with botanicals in the United States. Journal of Ethnopharmacology, 251, 112516. https://doi.org/10.1016/j.jep.2019.112516
Kim, T. H., Jeon, S. H., Hahn, E. J., Paek, K. Y., Park, J. K., Youn, N. Y., & Lee, H. L. (2009). Effects of tissue-cultured mountain ginseng (panax ginseng CA Meyer) extract on male patients with erectile dysfunction. Asian Journal of Andrology, 11(3), 356-361. https://doi.org/10.1038/aja.2008.32
Maheshwari, A., Verma, N., Swaroop, A., Bagchi, M., Preuss, H. G., Tiwari, K., & Bagchi, D. (2017). Efficacy of FurosapTM, a novel Trigonella foenum-graecum seed extract, in enhancing testosterone level and improving sperm profile in male volunteers. International Journal of Medical Sciences, 14(1), 58-66. https://doi.org/10.7150/ijms.17256
Modabbernia, A., Sohrabi, H., Nasehi, A. A., Raisi, F., Saroukhani, S., Jamshidi, A., Tabrizi, M., & Akhondzadeh, S. (2012). Effect of saffron on fluoxetine-induced sexual impairment in men: Randomized double-blind placebo-controlled trial. Psychopharmacology, 223(4), 381-388. https://doi.org/10.1007/s00213-012-2729-6
Moinard, C., Nicolis, I., Neveux, N., Darquy, S., Bénazeth, S., & Cynober, L. (2008). Dose-ranging effects of citrulline administration on plasma amino acids and hormonal patterns in healthy subjects: The Citrudose pharmacokinetic study. British Journal of Nutrition, 99(4), 855-862. https://doi.org/10.1017/S0007114507841110
Moyad, M. A., Barada, J. H., Lue, T. F., Mulhall, J. P., Goldstein, I., Fawzy, A., & AFFIRM Study Investigators. (2004). Prevention and treatment of erectile dysfunction using lifestyle changes and dietary supplements: What works and what is worthless, part II. Urologic Clinics of North America, 31(2), 259-273. https://doi.org/10.1016/j.ucl.2004.01.007
O’Leary, M. (n.d.). Can supplements save your sex life? Harvard Health. https://www.health.harvard.edu/staying-healthy/can-supplements-save-your-sex-life
Raman, R., & Van De Walle, G. (2023, January 6). 7 fascinating foods and supplements that work similarly to Viagra. Healthline. https://www.healthline.com/nutrition/viagra-foods
Rao, A., Steels, E., Inder, W. J., Abraham, S., & Vitetta, L. (2016). Testofen, a specialised Trigonella foenum-graecum seed extract reduces age-related symptoms of androgen decrease, increases testosterone levels and improves sexual function in healthy aging males in a double-blind randomised clinical study. The Aging Male, 19(2), 134-142. https://doi.org/10.3109/13685538.2015.1135323
Rao, A., Steels, E., Beccaria, G., Inder, W. J., & Vitetta, L. (2015). Influence of a specialized Trigonella foenum-graecum seed extract (Libifem), on testosterone, estradiol and sexual function in healthy menstruating women, a randomised placebo controlled study. Phytotherapy Research, 29(8), 1123-1130. https://doi.org/10.1002/ptr.5355
Santos, C. A., Reis, L. O., Destro-Saade, R., Luiza-Reis, A., & Fregonesi, A. (2014). tribulus terrestris versus placebo in the treatment of erectile dysfunction: A prospective, randomized, double blind study. Actas Urológicas Españolas (English Edition), 38(4), 244-248. https://doi.org/10.1016/j.acuroe.2014.03.009
Severson, A. (2024, February 2). Increase your libido with these 10 natural tips. Healthline. https://www.healthline.com/health/boost-your-libido-10-natural-tips
Shin, B. C., Lee, M. S., Yang, E. J., Lim, H. S., & Ernst, E. (2010). maca (L. meyenii) for improving sexual function: A systematic review. BMC Complementary and Alternative Medicine, 10, 44. https://doi.org/10.1186/1472-6882-10-44
Shirai, M., Hiramatsu, I., Aoki, Y., Shimoyama, H., Mizuno, T., Nozaki, T., Fukuhara, S., Iwasa, A., Kageyama, S., Tsujimura, A., Nishioka, T., & Miyazaki, J. (2018). Oral L-citrulline and transresveratrol supplementation improves erectile function in men with phosphodiesterase 5 inhibitors: A randomized, double-blind, placebo-controlled crossover pilot study. Sexual Medicine, 6(4), 291-296. https://doi.org/10.1016/j.esxm.2018.07.001
Steels, E., Rao, A., & Vitetta, L. (2011). Physiological aspects of male libido enhanced by standardized Trigonella foenum-graecum extract and mineral formulation. Phytotherapy Research, 25(9), 1294-1300. https://doi.org/10.1002/ptr.3360
