Several supplements, lifestyle changes, and prescription medications can help increase libido, though what works best depends on what’s driving the problem. Low sexual desire has dozens of possible causes, from stress and poor sleep to hormonal shifts and medication side effects. That means the most effective approach often combines something you take with changes to the conditions suppressing your drive in the first place.
Supplements With Clinical Evidence
A handful of natural supplements have been studied in human trials for their effects on sexual desire. None are miracle fixes, but some show modest benefits.
Maca root is the most widely studied herbal option for libido. The standard dose used in clinical research is 1,500 to 3,000 mg daily, taken with food. Maca appears to work independently of hormone levels, meaning it may boost desire even when testosterone or estrogen levels are normal. The evidence is rated moderate rather than strong, but it’s one of the few supplements with consistent positive signals across multiple trials in both men and women.
Fenugreek extract has been tested primarily in men. In a 12-week trial of 95 men aged 40 to 80, those taking fenugreek extract saw a 13% increase in total testosterone from baseline. However, the increase wasn’t statistically significant compared to placebo, which means the effect could partly reflect natural variation. Some men do report improved desire, but the hormonal mechanism remains uncertain.
Saffron has shown more targeted results. In a study of women experiencing sexual dysfunction from the antidepressant fluoxetine, 30 mg of saffron daily for four weeks increased both sexual desire and physical arousal compared to placebo. Separate research in men found saffron improved erectile function and overall sex drive, though it didn’t affect fertility markers. At 30 mg per day, saffron is used in very small amounts compared to other supplements.
Tongkat Ali (Eurycoma longifolia) is popular in Southeast Asia and increasingly sold in Western markets. Clinical trials have tested doses of 200 to 600 mg of root extract daily, often combined with maca, over 12-week periods. The research is still catching up to the marketing claims. Completed trials exist, but many haven’t published their results yet, making it hard to draw firm conclusions.
Amino Acids That Support Blood Flow
Low libido and poor physical arousal often overlap. If part of your issue is that your body doesn’t respond even when your mind is willing, amino acids that increase blood flow may help. L-citrulline is converted by your body into L-arginine, which then produces nitric oxide, a gas that relaxes and widens blood vessels. This is the same basic mechanism behind prescription erectile dysfunction drugs, just much milder.
L-citrulline has shown the ability to improve mild erectile dysfunction by increasing genital blood flow. It won’t spark desire on its own, since it works on the plumbing rather than the brain. But for people whose low libido is partly tied to frustration with physical response, improved blood flow can create a positive feedback loop where better function leads to more interest.
Prescription Options for Women
Two FDA-approved medications exist specifically for low sexual desire in premenopausal women. Both require a formal diagnosis of hypoactive sexual desire disorder (HSDD), defined as persistently reduced or absent sexual fantasies and desire lasting at least three months that causes personal distress.
Flibanserin was the first to receive approval. It works on serotonin receptors in the brain and is taken daily. Bremelanotide, approved more recently, acts on a different brain pathway (melanocortin receptors) and is self-injected as needed before sexual activity. Both produce modest improvements in desire, typically adding one or two more satisfying sexual events per month compared to placebo. Neither is approved for men or for postmenopausal women, though off-label use does occur.
When Medications Are Killing Your Drive
Antidepressants, particularly SSRIs, are one of the most common causes of suppressed libido. If your desire dropped after starting a medication, that’s a strong clue. You might have seen ginkgo biloba recommended online for reversing this effect, but a double-blind trial found it performed no better than placebo in patients with antidepressant-related sexual dysfunction. The idea persists despite the evidence against it.
Other medications that frequently reduce libido include hormonal birth control, blood pressure drugs, antihistamines, and opioids. If you suspect a medication is the cause, the most effective intervention is usually adjusting the prescription itself, whether that means switching to a different drug in the same class, lowering the dose, or adding a counteracting medication. Supplements rarely overcome a pharmacological suppression of desire.
Lifestyle Factors That Matter More Than Supplements
Before spending money on pills, it’s worth addressing the basics that most commonly suppress libido. Sleep deprivation directly lowers testosterone in men and dampens arousal signaling in women. Even one week of sleeping five hours per night can drop testosterone levels by 10 to 15%. Prioritizing seven to nine hours of sleep is one of the most reliable ways to support sexual desire.
Regular exercise increases blood flow, improves body image, and raises testosterone modestly in both sexes. Resistance training tends to have a stronger hormonal effect than cardio alone. Stress reduction matters too, since chronically elevated cortisol directly competes with sex hormone production. Alcohol is a paradox: a small amount may lower inhibitions, but regular or heavy drinking suppresses arousal and hormonal function.
Relationship dynamics also play a significant role that no supplement can address. Desire often declines not because of biology but because of unresolved conflict, boredom, or emotional distance. For many people, the most effective “treatment” for low libido is honest conversation or couples therapy rather than a capsule.
Safety Risks With Libido Supplements
The supplement market for sexual health is poorly regulated and occasionally dangerous. Harvard Health has warned that some sexual function supplements contain hidden traces of pharmaceutical drugs, including compounds related to Viagra. These undeclared ingredients can cause dangerous drops in blood pressure, especially if you’re already taking heart medications or nitrates.
Yohimbine, derived from tree bark and sold widely as a libido booster, does promote blood flow to the penis but carries real risks. It can damage heart function, raise blood pressure, and cause agitation, insomnia, headaches, and sweating. The dosing in over-the-counter products is inconsistent, so you may be getting far more or less than what the label claims.
Because the FDA does not approve supplements before they reach store shelves, quality control falls entirely on the manufacturer. Products aren’t pulled unless they’re proven unsafe after the fact. If you do try a supplement, choosing brands that use third-party testing (look for USP, NSF, or ConsumerLab seals) reduces your risk of contamination or mislabeling.