Libido, or sexual desire, is a complicated mix of physical, psychological, and social factors. When you’re in good health, a healthy libido can improve your overall well-being and satisfaction in relationships.
Many men experience low libido at some point. Stress, older age, underlying medical conditions, and some medications may affect your sex drive.
For men with low libido, some natural supplements, and even medications like PT-141 nasal spray, may help to increase sexual desire and improve sexual function. Many supplements have been marketed to boost libido, but not all of them have been scientifically proven to work. Some may even be dangerous.
This article will look into some common libido-boosting supplements for males, examining their claimed benefits, the evidence for those benefits, and any risks involved.
We’ll cover supplements like Tribulus terrestris, maca, ginseng, fenugreek, saffron, ginkgo biloba, and L-citrulline. We’ll also look at factors to consider before taking any supplements and some lifestyle changes that may boost your libido.
Key Supplements for Boosting Male Libido: An Evidence-Based Review
Let’s dive into some popular supplements marketed to enhance male libido, looking at the science behind the claims.
Tribulus Terrestris
Tribulus Terrestris is a plant used in Ayurvedic and traditional Chinese medicine. It’s often touted for its libido-boosting properties.
However, the research on Tribulus and erectile dysfunction (ED) is a mixed bag. Some studies show promise, while others don’t. One study did find that 280 mg daily for 3 months improved sexual dysfunction in women before and after menopause.
Pros: Might help sexual function in women.
Cons: Limited and inconsistent evidence for boosting male libido.
Maca (Lepidium meyenii)
Maca is a Peruvian root vegetable traditionally used to enhance fertility and libido.
One study found that 42% of men who took 1,500–3,000 mg of maca daily reported an increased sex drive within 12 weeks.
Pros: Some studies suggest it may positively affect libido.
Cons: More research is needed to solidify these findings.
Red Ginseng
Red ginseng is a popular herb in traditional Chinese medicine, known for its adaptogenic properties (meaning it can help the body adapt to stress).
A review of 10 studies found that red ginseng was effective in improving sexual arousal in menopausal women. Another review of 9 studies suggested that red ginseng likely improves erectile function or satisfaction.
Pros: Shows promise for improving sexual arousal and erectile function.
Cons: More high-quality research is needed.
Fenugreek
Fenugreek is a herb traditionally used for digestive health and to support lactation.
One 12-week study showed that 600 mg of fenugreek extract daily improved sexual function and increased testosterone in 120 middle-aged and older men. A similar dose also significantly improved sexual arousal and desire in 80 women with low libido.
Pros: Some studies suggest benefits for sexual function and testosterone levels.
Cons: More research is needed to confirm these effects.
Saffron
Saffron is a spice derived from the Crocus sativus flower, and it’s known for its antioxidant properties.
A review of six studies reported that saffron improved erectile function, sexual desire, and satisfaction in men, but the researchers noted some flaws in the studies. Another review of 5 studies involving 173 people found that saffron significantly improved various aspects of sexual pleasure, desire, and arousal.
Pros: Some evidence suggests a positive effect on sexual function.
Cons: Studies have limitations, and more research is needed.
Ginkgo Biloba
Ginkgo biloba is an herb known for its potential cognitive benefits and antioxidant properties.
There’s limited evidence directly linking Ginkgo to libido enhancement in men. However, some studies suggest it may improve sexual function in people taking certain antidepressants.
Pros: May improve sexual function in specific cases, like with antidepressant use.
Cons: Limited direct evidence for general libido enhancement.
L-Citrulline
L-citrulline is an amino acid that converts to L-arginine, a precursor to nitric oxide. Nitric oxide helps relax blood vessels, which is important for erectile function.
A small 2011 study in 24 men with mild ED found that 1.5 g of L-citrulline daily significantly improved symptoms in 50% of participants after 1 month. Combining 800 mg of L-citrulline and 300 mg of trans-resveratrol with a prescription ED medication also improved erectile function.
Pros: May improve erectile function by increasing nitric oxide production.
Cons: More research is needed to confirm these effects and determine the optimal dosage.
Considerations for Choosing and Using Libido-Boosting Supplements
Okay, you’re thinking about trying a supplement to boost your libido. That’s cool, but hold up a sec. Before you jump in, there are some really important things you need to consider to make sure you’re doing it safely and effectively.
Talk to Your Doctor First! Seriously.
This is the most important thing. I can’t stress this enough: Talk to your doctor before you start taking any new supplement, especially if it’s something you’re taking to address ED or low libido.
Why? Because supplements can interact with medications you’re already taking. Some supplements can also make existing health problems worse. For example, if you have high blood pressure, some libido-boosting supplements could actually raise your blood pressure even more! It’s just not worth the risk to try and self-diagnose and treat.
Plus, sometimes low libido or ED is a symptom of an underlying health condition like cardiovascular disease, high blood pressure, or unmanaged diabetes. Popping a pill might mask the symptoms, but it won’t fix the real problem. Your doctor can help you figure out if there’s something else going on that needs to be addressed.
How to Pick a Good Supplement (If Your Doctor Says It’s Okay)
So, your doctor gave you the green light to try a supplement. Great! But that doesn’t mean you should grab the first bottle you see on the shelf. Here’s what to look for:
- Ingredients: Do your research! Are the ingredients actually proven to help with libido? Are there any known side effects?
- Dosage: What’s the recommended dose? Is it a realistic amount? Some supplements have ridiculously high doses that are unlikely to be effective.
- Third-Party Testing: This is crucial. Look for supplements that have been tested by a third-party organization like USP, NSF International, or ConsumerLab.com. This means the supplement has been independently verified to contain the ingredients listed on the label and is free from contaminants.
- Reviews: Read reviews from other users, but take them with a grain of salt. Everyone’s different, and what works for one person might not work for another.
And a HUGE word of caution: Be very wary of supplements that make exaggerated claims or promise overnight results. If it sounds too good to be true, it probably is.
Dosage: More Isn’t Always Better
Just because a little bit is good doesn’t mean a lot is better. Always follow the recommended dosage on the product label. Taking more than the recommended dose can increase your risk of side effects, and it’s not necessarily going to make the supplement work any faster or better.
Also, keep in mind that the long-term effects of many libido-boosting supplements are unknown. It’s a good idea to talk to your doctor about how long you should take the supplement and whether you need to take breaks. Periodic check-ins with your doctor are always a good idea to make sure everything’s still going smoothly.
Lifestyle Changes and Other Ways to Boost Libido
While supplements might offer some support, lifestyle factors play a massive role in your libido. Here are some things you can do to boost your sex drive without relying solely on pills:
Eat Well and Exercise
It sounds basic, but it works! Incorporate more fruits, vegetables, and whole grains into your diet, and ramp up your physical activity. It’s good for overall health and your sex life.
Manage Stress and Get Enough Sleep
Stress is a libido killer. So is sleep deprivation. Find healthy ways to manage stress, whether it’s meditation, exercise, or spending time in nature. Aim for 7-9 hours of quality sleep each night.
Ditch the Bad Habits
Smoking and excessive alcohol consumption? Not helpful. Both can negatively impact your libido and overall health. Avoiding these habits is a smart move, period.
Communicate and Connect
A healthy relationship, built on open communication, is crucial for a satisfying sex life. Talk to your partner about your needs and desires. A strong connection outside the bedroom often translates to a better connection inside the bedroom.
Frequently Asked Questions
What causes male arousal?
Male arousal is a complex process involving a combination of psychological, neurological, and hormonal factors. Visual or mental stimulation, physical touch, and even certain smells can trigger the brain to send signals that increase blood flow to the penis. Hormones, particularly testosterone, play a crucial role in maintaining libido and sexual function.
At what age do men lose their mojo?
There’s no specific age when men automatically “lose their mojo.” While testosterone levels may gradually decline with age, this doesn’t necessarily mean a loss of libido or sexual function. Lifestyle factors, underlying health conditions, stress, and relationship issues can all play a role in a man’s sexual desire and performance at any age.
How do I get my Mojo back in bed?
If you’re looking to revitalize your sex life, start by addressing any underlying health conditions with a doctor. Focus on a healthy lifestyle with regular exercise, a balanced diet, and sufficient sleep. Manage stress through relaxation techniques or therapy. Communicate openly with your partner about your desires and concerns. Exploring new activities together, or seeking professional guidance from a sex therapist can also help reignite the spark.
To conclude
While some supplements are marketed as libido boosters for men, the science on their effectiveness is often mixed. Many of these substances haven’t been studied extensively, and the results of studies that have been done are often inconclusive.
Before you start taking any supplement, it’s always a good idea to talk with your doctor or another healthcare professional. They can help you understand the potential benefits and risks, especially given your personal health profile.
Also, remember that sexual health is often tied to overall health. Lifestyle changes like regular exercise and a balanced diet can sometimes improve erectile function and libido, and fish oil may also play a role.
Supplements might offer a bit of a boost, but they’re not miracle cures. It’s best to view them as potential aids and not replacements for medical care or healthy habits.
Keep your expectations realistic, and make your overall well-being a priority. That’s where true sexual vitality begins.