Low libido and low sexual desire are common in both men and women, especially during midlife. It is often caused by stress, poor sleep, hormone changes, chronic health conditions, sexual dysfunction or relationship issues. Depending on the cause, it can be improved either with lifestyle habits and herbal remedies or medications and therapy.
In addition to improving sleep patterns, regular exercise, balanced meals, stress control, and cutting back on alcohol or smoking, you can try natural libido supplements that help support sex drive. This list covers popular herbs like ginseng, fenugreek and maca that are known to boost libido in males and females.
Since there is limited clinical evidence and a potential risk of gastrointestinal side effects (nausea, bloating, diarrhea, or stomach discomfort), you should consult a healthcare provider about the appropriate form, timing, and dose before use.
1. Ashwagandha (Withania somnifera)
Ashwagandha is an ayurvedic herb used to support libido when stress, poor sleep, fatigue, or low mood are causing it. Its root is traditionally consumed as powder mixed with warm milk or water.
A small study published in 2022 found that 300 mg of ashwagandha root extract twice daily improved sexual well-being and testosterone levels in men. Studies on women have also reported improvement in female sexual function.
- How to use: Convenient capsules, tablets or gummies, typically taken once or twice a day.
- Useful for: Both men and women
However, it should only be used under medical guidance if you are pregnant, have thyroid problems or take sedatives.
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2. Red ginseng (Asian/Panax ginseng)
Red ginseng is a popular herbal libido supplement proven to support sexual responsiveness, stamina, and blood flow. While its effect on sex drive remains to be explored on a large-scale, small studies in menopausal women have reported improved sexual desire or satisfaction. This makes it useful when your low libido is accompanied by reduced arousal or sexual dissatisfaction.
- How to use: Capsules, extracts, powders, and herbal tea, taken earlier in the day, as it can affect sleep.
- Useful for: Both men and women
Consume red ginseng only after medical review if you take blood thinners or Diabetes medicines, or you are managing Insomnia or hormone-sensitive conditions.
3. Maca (Lepidium meyenii)
Maca is a root vegetable used as a natural libido supplement to support sexual desire, mood, and energy. Because it is plant-based, it is preferred by people looking for hormone-free libido support. It is often added to smoothies, oatmeal, or warm milk as well.
- How to use: Powder or capsules to be taken as a daily supplement
- Useful for: Both men and women, especially women over 40
Make sure to use only a standardized product and follow the instructions listed on the label. However, if you have thyroid concerns or take hormone therapy, consult a doctor before use.
4. Tribulus terrestris
Tribulus terrestris (TT) is a herbal supplement commonly included in over-the-counter libido boosters. It influences androgen (testosterone) activity necessary for sex drive and may improve sexual responsiveness during intimacy.
- How to use: Capsules or tablets to be taken once or twice daily.
- Useful for: Both men and women
This herbal aphrodisiac for libido should only be used with medical guidance if you have blood sugar issues or you already use hormonal medications for sexual wellness.
5. Fenugreek (Trigonella foenum-graecum)
Fenugreek is a traditional spice commonly used in food preparations in South Asian and Middle Eastern cuisines. With compounds like diosgenin, it can help support hormone balance and metabolic health. That is why it is one of the best natural libido supplements for both men and women to improve sexual desire and vitality.
- How to use: Take as capsules or powders in the dosage as advised
- Useful for: Both men and women
The exact dosage of fenugreek for libido will be determined by a healthcare professional. Consult one especially if you have Diabetes and take medicines for it, or if you are allergic to legumes.
6. Saffron and Ginkgo biloba
Saffron and ginkgo biloba are the best supplements for libido when low sex drive is linked to Depression or antidepressant-related side effects. They often help by influencing brain chemicals (serotonin and dopamine) and Nitric Oxide (NO) production, which are responsible for mood, interest, and sexual response.
A small clinical study of male participants with antidepressant-related ED noted improvement in erectile function and intercourse satisfaction with saffron. Similar benefits have been reported in women with antidepressant-related sexual dysfunction.
- How to use: Taken twice daily in capsule, extract, or powder form.
- Useful for: Men and women
Seek professional advice before and during use if you are pregnant, have a planned surgery or take medicines for Depression or blood thinning.
7. L-arginine and L-citrulline
L-arginine and L-citrulline are amino acids that support NO production. This helps improve blood flow and proves useful when low libido is linked with poor arousal response or Erectile Dysfunction (ED) in men.
- How to use: Capsules, powders, and blended formulas for easy once-daily use.
- Useful for: Mostly for men
If you take medicines for chest pain, blood pressure, or ED, consult a doctor before use, as they can affect blood vessels and treatment response.
8. Dehydroepiandrosterone (DHEA)
Dehydroepiandrosterone is a hormone precursor from the adrenal glands that helps the body make estrogen and testosterone. It is often advised as a libido supplement when low sex drive is linked with age-related hormone decline, vaginal discomfort, or reduced energy.
- How to use: Capsules or tablets, which are taken once daily.
- Useful for: Mostly women, especially after menopause
Because it affects hormone levels directly, it can cause Acne or hair growth changes. Thus, DHEA should be taken exactly as prescribed, under medical guidance.
9. Red clover (Rifolium pratense)
Red clover is a plant-based supplement rich in isoflavones that act like phytoestrogens (estrogen-like plant compounds). It is more useful when low libido appears alongside menopause symptoms such as vaginal dryness or discomfort during sexual activity. It may also help manage other menopause-related concerns like hot flashes and night sweats.
- How to use: Capsules, extracts, powders, or herbal teas, taken once or twice a day.
- Useful for: Mostly women
Red clover should only be used with medical guidance if you have a hormone-sensitive condition or are on Hormone Replacement Therapy (HRT) or blood thinners.
10. Chasteberry (Vitex agnus-castus)
Chasteberry, also known as Vitex, is used to support hormonal balance in women, especially during midlife. When low libido overlaps with mood or cycle-related symptoms rather than poor blood flow, this plant-based supplement is the most suitable choice.
- How to use: Once-daily capsules, tinctures, and herbal teas.
- Useful for: Mostly women
Chasteberry should only be used with medical guidance if you take birth control, fertility medications, or other hormone-related treatments.
Natural supplements vs prescription treatments for low libido
Although herbal supplements for libido may help improve your sexual desire, they are not regulated by the FDA in the same way as medications. This means their quality, purity, and effectiveness can vary significantly. Thus, prescription treatments are recommended upon medical evaluation.
- For pre-menopausal women experiencing low libido, oral pill Flibanserin (Addyi) or as-needed Bremelanotide (Vyleesi) injection is advised.
- For men whose low libido is linked to Low Testosterone or Erectile Dysfunction, Testosterone Replacement Therapy or ED pills are advised.
Discuss the more suitable option with your doctor based on the following parameters:
| Parameter | Natural Libido Supplements | Prescription medications |
|---|---|---|
| Time to work | Noticeable benefits take 4 to 8 weeks or longer | Sildenafil and Tadalafil usually take effect in 30 to 60 minutes after intake, while Bremelanotide takes effect within 45 minutes. |
| Availability | Available as an over-the-counter supplement | Available through licensed offline or online pharmacies |
| Cost | Costs around $25-$40 for a monthly supply of a single herbal supplement | Generic pills cost $1-$4 per tablet or $30 monthly, even without insurance |
Conclusion
Low sex drive is common in both men and women and is often caused by stress, poor sleep, hormone changes, medicine side effects, or nutritional gaps. Thus, lifestyle changes and natural libido supplements may help increase sexual desire, arousal and satisfaction by catering to the underlying cause.
L-arginine and L-citrulline mainly support blood flow, while herbs like red ginseng, maca, tribulus terrestris, saffron, and fenugreek help improve sexual desire, arousal, energy, or mood. Paired with balanced nutrition, adequate sleep, and stress management, regular use of libido supplements delivers the best results.
Consult a healthcare professional for safe and effective dosing guidelines. However, if you see no improvements even after 2 months of consistent use, or notice adverse effects, discuss prescription treatment options like Flibanserin or TRT.
Frequently Asked Questions
What are over-the-counter libido boosters?
Over-the-counter libido boosters refer to vitamins and minerals that support body functions linked with sexual desire, hormonal balance and energy levels. Supplementation with Vitamin D, B3 and B9, along with zinc, magnesium and iron, is helpful for people with known deficiencies.
Are libido supplements safe?
Yes, verified libido supplements, when taken as advised by a healthcare professional, are generally safe. However, even natural or herbal products can interact with medicines, affect blood sugar or blood pressure, or cause hormone-related side effects. It is recommended to consult a doctor before use.
How long do natural libido supplements take to work?
Natural libido supplements usually take 4-8 weeks to show noticeable results. The timeline depends on the supplement itself, its formulation and dosage, the underlying cause of low libido, and healthy lifestyle habits.
Can supplements replace Hormone Replacement Therapy?
No, supplements cannot replace Hormone Replacement Therapy (HRT) in men or women with significant hormonal deficiency. They may help maintain hormonal balance and relieve mild symptoms of low libido, fatigue or sexual function under medical guidance.
When to see a doctor for low libido?
You should see a doctor if low libido is persistent, distressing, or affecting your relationship or quality of life. Seek medical advice promptly if you notice pain during sexual activity, erection problems, menopause symptoms, severe fatigue, mood changes, or a sudden drop after starting a medication.
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Julian Carter is a highly accomplished MBA graduate in Pharmaceutical Management, celebrated for his extensive experience and exceptional skills in the pharmaceutical industry. With a wealth of knowledge and expertise, Julian is a valuable contributor to the field and a trusted voice in pharmaceutical management. As a contributing writer for Goodrxmedicine.com, Julian is committed to educating and empowering individuals to make informed decisions about their health. His passion for the industry is evident in his work, and his dedication to improving the lives of others through education and empowerment is truly remarkable. With a reputation for excellence and a track record of success, Julian Carter is a respected and admired figure in pharmaceutical management. His insights and contributions to the field are highly valued, and her expertise has helped shape the direction of the industry for the better. Through his work as a contributing writer for Goodrxmedicine.com and beyond, Julian continues to make a meaningful impact in the lives of many. His commitment to excellence and dedication to improving the health of individuals and communities around the world make him an inspiration to others in the field.
Learn MoreDr. James Mitchell is a board-certified physician with 18+ years of clinical experience in Sexual Medicine and Reproductive Health. He helps patients navigate intimate health concerns through medically sound guidance and compassionate, patient-centered care.
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