- Tribulus
- Maca
- Red ginseng
- Fenugreek
- Saffron
- Ginkgo biloba
- L-citrulline
- Our picks
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It’s not uncommon to look for ways to boost your sex drive.
Although pharmaceutical drugs like Viagra may help people with a penis get an erection, many people prefer natural alternatives that are readily available, discreet, and likely to have fewer side effects.
Research has shown that several foods and supplements may help boost your libido — and treat erectile dysfunction (ED), if that’s a concern for you.
This article lists 7 foods and supplements that may help spark your sex drive and provides product recommendations to help make your purchasing decision easier.
1. Tribulus
Tribulus (Tribulus terrestris) is a small leafy plant whose roots and fruit are popular in traditional Chinese and Ayurvedic medicine
It’s also widely available as a sports supplement and commonly marketed to boost testosterone levels and improve sex drive.
While human studies haven’t shown that it can raise testosterone levels, it appears to increase sex drive in people of both sexes. In fact, in a 90-day study in women reporting low sexual pleasure, taking 750 mg of tribulus daily for 3 months increased sexual satisfaction in 88% of participants
However, the study did not include a placebo group, so no conclusions can be drawn.
However, studies in people with ED show mixed results.
One older study found that taking 800 mg of this supplement daily for 30 days did not treat ED. Conversely, in another study, taking 1,500 mg daily for 90 days improved erections as well as sexual desire
As such, more research is needed on Tribulus terrestris and ED.
SUMMARY
Tribulus terrestris may help raise libido. Yet results regarding its ability to treat ED are inconsistent, so more research is needed.
2. Maca
Maca (Lepidium meyenii) is a root vegetable traditionally used to enhance fertility and sex drive. You can buy supplements in various forms, including powders, capsules, and liquid extracts.
A 12-week study from 2002 noted that 42% of men who took 1,500–3,000 mg of maca daily experienced an increased sex drive
According to one research review, maca may act as a natural aphrodisiac to increase sexual desire in men. It may also help treat ED, but more research is needed
Additionally, some evidence suggests that maca may help combat the loss in libido that may occur as a side effect of certain antidepressant drugs
Most studies found that taking 1.5–3.5 grams daily for at least 2–12 weeks was sufficient to boost libido
SUMMARY
Maca may help boost libido and improve ED in people with mild symptoms.
3. Red ginseng
Ginseng — red ginseng in particular — may aid low libido and improve sexual function.
In fact, a review of 10 studies found that red ginseng was effective at improving sexual arousal in women with menopause
In addition, red ginseng may boost the production of nitric oxide. This is a compound that aids blood circulation and helps muscles in the penis relax. In fact, studies have revealed that this herb is significantly more effective at enhancing erectile function than a placebo
Indeed, a review of 9 studies consisting of nearly 600 men with mild to moderate ED concluded that red ginseng, among other types, likely improves erectile function or satisfaction with sex compared with placebo. Still, the effect is small, and the strength of the included studies was mostly of low quality
As such, more research is needed.
It’s also important to know that while red ginseng is generally well tolerated, it may cause side effects, such as headaches and an upset stomach.
It may also interact with medications like blood thinners, so people who take them may want to consult a medical professional before use
SUMMARY
Red ginseng may boost libido and enhance erectile function, though more research is needed.
4. Fenugreek
Fenugreek is a popular herb in alternative medicine that may help enhance libido and improve sexual function.
It contains compounds that your body may use to produce sex hormones, such as estrogen .
A 12-week study found that supplementing with 600 mg of fenugreek extract daily improved sexual function and increased testosterone levels in 120 middle-aged and older men.
However, it’s unknown whether this increase in testosterone is clinically significant.
Similarly, an 8-week study in 80 women with low libido determined that taking 600 mg of fenugreek daily significantly improved sexual arousal and desire, compared with the placebo group .
That said, very few human studies have examined fenugreek and libido, so more research is needed.
In addition, this herb interacts with blood-thinning medications, such as warfarin. If you’re taking a blood thinner, speak with a medical professional before taking fenugreek
SUMMARY
Fenugreek may boost libido by encouraging the production of sex hormones.
5. Saffron
Saffron is a delicious spice that comes from the Crocus sativus flower.
Its many traditional uses range from reducing stress to acting as an aphrodisiac, especially for people on antidepressant medications.
Some studies show that saffron could improve sexual dysfunction caused by antidepressants/
What’s more, one review of six studies reported that saffron improved erectile function, sexual desire, and satisfaction in men. However, there were significant flaws in the methods of the analyzed studies, which weakens these findings .
Additionally, a review of 5 studies in 173 people noted that saffron significantly improved various aspects of sexual pleasure, desire, and arousal, but the results among the studies varied significantly.
The effects of saffron on improving sexual function in people who don’t have depression or are not taking antidepressants are mixed.
SUMMARY
Saffron may boost libido in people who are taking antidepressants, but its effects are inconsistent in those not taking these medications.
6. Ginkgo biloba
Ginkgo biloba is a popular herbal supplement in traditional Chinese medicine.
According to some older research and animal studies, it may treat various issues, including sexual disorders like ED and low libido. This is because it can raise blood levels of nitric oxide, which aids blood flow by promoting the expansion of blood vessels
The potential nitric oxide-boosting effects of ginkgo biloba appear to be stronger in animals and humans with conditions associated with decreased production, such as heart disease.
When combined with other compounds like L-arginine, zinc, and Tribulus terrestris, supplements containing ginkgo biloba have been shown to improve libido and sexual function .
SUMMARY
Ginkgo biloba may treat various aspects of sexual dysfunction because it can raise levels of nitric oxide. However, studies are inconsistent and more research is needed.
7. L-citrulline
L-citrulline is an amino acid naturally produced by your body.
Your body then converts it into L-arginine, which helps improve blood flow by producing nitric oxide to dilate your blood vessels. This, in turn, may treat ED
For example, a small 2011 study in 24 men with mild ED and conditions associated with ED, like high blood pressure and diabetes, found that taking 1.5 grams of L-citrulline daily significantly improved symptoms in 50% of participants after 1 month
In another 30-day study in men, taking a daily combination of 800 mg of L-citrulline and 300 mg of trans-resveratrol combined with a prescription ED medication improved erectile function and hardness, compared with the placebo treatment
Trans-resveratrol, commonly known as resveratrol, is a plant compound that functions as an antioxidant and is linked to numerous health benefits.
L-citrulline is available as a dietary supplement in capsule or powder form but is naturally present in foods like watermelon, dark chocolate, and nuts.
SUMMARY
L-citrulline may aid men with ED because it’s involved in the production of nitric oxide.
