When you’re dealing with a low sex drive, it can be tricky to discuss and even trickier to find solutions.
Libidos can vary widely from person to person, and it’s also normal to see your own sexual desire ebb and flow throughout your life. If you experience a low sex drive, the issue could be multifaceted, with potential issues stemming from everything from your nutrition to your hormone levels to your relationship.
Because sex is such an important part of many people’s lives and relationships, there are plenty of supplements on the market that claim to boost your sex drive and help you rekindle the flames. But how well do these libido supplements actually work?
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Overview of libido supplements for men and women
There are plenty of reasons that you may find it hard to get things going in the bedroom.
Some things, like busy schedules, chronic stress, or a disconnect from your partner, can make it hard to get in the mood. But other issues could be stemming from issues going on inside your own body.
Your reproductive hormones like estrogen, estradiol, and testosterone are all important factors for arousal and sexual desire, so any imbalances can have a big impact on your sex drive. And, as it does with so many other aspects of your physical health, your diet can also play a role. It’s easy to overlook the importance of a full vitamin and mineral intake, but deficiencies can affect some of your most important biological functions - reproduction included.
So libido supplements aim to target these biological issues that could be getting in the way of your sex life.
Some of these aids are simple dietary supplements like vitamins and minerals that can bridge the gap between your nutrition needs and what you’re getting from the foods you eat. Others and natural compounds and herbs that have shown promise as “aphrodisiacs.” Still, others are actual medications or therapies that your doctor can prescribe in more serious cases of sexual dysfunction.
Natural and herbal supplements for libido
Aphrodisiacs have been used for centuries to elicit sexual desire. While some of these compounds may be little more than snake oil for your sex life, some have actually been proven by science to help boost your libido. The following natural and herbal supplements have been studied and shown to be promising for improving your sex drive:
- Yohimbe: Yohimbe bark, which comes from evergreen trees in Africa, has historically been used in African medicine as a natural aphrodisiac. Its active component, yohimbine, has been found to improve sexual arousal and erections in patients with erectile dysfunction.
- L-arginine: L-arginine is an amino acid, aka one of the “building blocks” that make up a protein molecule. This particular amino acid actually converts to nitric oxide in the body, which dilates your blood vessels and increases blood flow - an essential step for becoming aroused for both men and women. One study found that l-arginine is especially effective for treating erectile dysfunction when combined with pycnogenol, a compound from European pine tree bark.
- Korean red ginseng - Ginseng has been used for centuries as a natural treatment for a variety of ailments, and it’s proving to be particularly promising as a libido supplement for menopausal women. Estrogen is an important sex hormone for women, but levels start to decrease as they reach menopause. Ginseng has phytoestrogens, which are plant-based compounds that mimic estrogen in the body. Other studies have suggested that this herb can help men experiencing sexual dysfunction as well.
- Horny goat weed - Rather aptly named, this herb species has shown promise as a libido booster because of its ability to help increase blood flow to your genitals. It also contains those estrogen-like phytoestrogens, meaning that horny goat weed could be beneficial for men and women alike.
- Iron - Nutrient deficiencies can lead to a ton of health problems including a lack of sexual desire. Iron, which is most notably found in meat and seafood, contributes to healthy blood cell formation, and many women are unfortunately deficient in this essential mineral. A study found that women with iron deficiency anemia rated their sexual function and desire significantly lower than healthy women.
- DHEA: Dehydroepiandrosterone (DHEA), is a steroid hormone produced by your adrenal glands that naturally begins to decline as you age. Since this hormone is a precursor of important sex hormones like testosterone and estrogen, there’s growing interest in DHEA supplements for improving libido. This may be especially helpful for people who suffer from adrenal insufficiency and can’t produce enough of these hormones on their own.
Over-the-counter supplements for libido
If natural supplements aren’t helping, you may be dealing with a more serious case of sexual dysfunction that stems from hormone imbalances. In situations like these, your doctor might prescribe you medications that target the issue.
Medications for men
For some men, sexual dysfunction can manifest in the form of erectile dysfunction, where they struggle to get (or sustain) an erection. If you’re dealing with erectile dysfunction, you can talk to a doctor about prescription medications that improve blood flow to the penis.
Two of the most well-known examples of this include Viagra and Cialis.
Medications for women
There are also medications available for women who suffer from low libido, though these medications work a little differently than their male-targeted counterparts. Rather than improving blood flow, these medications were created as treatments for Hypoactive Sexual Desire Disorder (HSDD). The mechanisms behind HSDD aren’t fully understood as of now, but it’s thought to stem in part from imbalanced neurochemicals.
As such, the two FDA-approved medications for HSDD, Addyi and Vyleesi, target these neurotransmitters. It’s important to note that both of these medications have only been approved for use by premenopausal women.
Hormone therapy
Because your diminished sex drive could also be stemming from a hormonal imbalance, your doctor might also look at hormone therapy. Popular examples include estrogen therapy (ex: creams, pills) for women and testosterone therapy for both men and women.
Are libido supplements effective?
There’s plenty of evidence to suggest that certain libido supplements like the ones discussed can help address some common sources for low libido - at least, in part. These supplements have been proven by some studies to bridge gaps in your nutrition, mimic sex hormones, and increase vasodilation and blood flow to a degree.
However, it’s important not to think of libido supplements as the magic cure to fix your sex life. They may address some of the physical issues getting in the way of your sex drive like hormonal imbalances, blood flow, and discomfort, which can be helpful for people who are dealing with a simple case of low libido. But they’re not going to be a cure-all for serious cases of hormone imbalances or sexual disorders.
In addition, there could be a ton of other factors at play as well that could be hurting your sex life. Things like feeling a disconnect from your partner or suffering from chronic stress don’t exactly help you get in the mood. Other medications should also be considered - antidepressants, birth control, and other prescriptions could negatively impact your sex drive.
The bottom line here: libido supplements might be incrementally beneficial for boosting your sex drive. But it’s important to look at the bigger picture and, most importantly, know what’s going on inside of your own body if you want to address low libido at its root.
How to boost your libido
There are multiple angles that you can approach to boost your libido besides taking a supplement:
- Eat a balanced diet and follow an exercise routine. Good nutrition is one of the first steps to balancing your hormones without having to take supplements, so take care to fill your diet with a variety of nutrient-dense whole foods. Maintaining a good body composition by exercising can also help. Studies have shown that healthy weight loss can increase testosterone levels, and even just exercising regardless of weight loss can give you a boost. It may also give you a confidence boost, which always helps in the bedroom.
- Open and honest communication is the ultimate cornerstone to a good sex life. Keep an open line of communication between you and your sex partner(s), set clear boundaries, communicate your needs, and work through any issues in your relationship that could be holding you back from a better sex life.
- Figure out what you like. Sometimes, the answer to your low sex drive lies in finding out what turns you on. Try experimenting with yourself and/or your partner to explore your sexuality and figure out what you need in the bedroom.
But most importantly, you should find out whether there’s something going on with your hormones or diet that could be throwing off your sex drive. Regular testing of these biomarkers with at-home tests like Base’s Sex Drive Test can give you insights into the root causes of your low libido and give you a clearer path to a satisfying solution.
Conclusion
As frustrating as it may be to contend with a low sex drive, you don’t have to resign yourself to a life of sexual dissatisfaction. By determining where your low libido is stemming from, you’ll be equipped with the knowledge to find effective supplements and action steps that’ll amp up your desire and bring your sex life to the next level.
Looking to improve your sex life?
Take our quiz to build a bespoke testing plan that will help you boost your libido.
