Foods, vitamins, and herbs to raise libido
People looking for a natural Viagra for women may want to consider herbs, foods, and other sources believed to have aphrodisiac properties to help with low libido. Low libido describes a decrease in the desire to engage in sexual activity. Enhancement Coffee
Low libido is considered a dysfunction if it persists for at least 6 months and if it causes distress or strain in your relationship. It is the most common type of sexual dysfunction in women.
There are many possible causes of low libido, including medications, underlying health issues like diabetes, and lifecycle hormonal changes. Research suggests that 40% of women experience sexual dysfunction—persistent or recurring problems during stages of the sexual response.
This article looks at some supplements and foods that may boost female libido. It also discusses the safety of these supplements, nutrition, and other ways you might be able to increase your sex drive—including the use of Viagra for women.
Verywell Health acknowledges that sex and gender are related concepts, but they are not the same.
Research studies sometimes don't use the terminology in this way. Terms that describe gender (“woman,” “man”) may be used when terms for sex (“female,” “male”) are more appropriate. To reflect our sources accurately, this article uses terms like "female," "male," "woman," and "man" as the sources use them.
Although many supplements are advertised as natural libido boosters, few have clinical trials to back up these claims. Most haven't been well studied. Generally, herbal supplements are unlikely to increase libido more than a sugar pill.
Dietary supplements are not regulated like drugs in the United States, meaning the Food and Drug Administration (FDA) does not approve them for safety and effectiveness before products are marketed.
Choose a supplement tested by a trusted third party, such as USP, ConsumerLab, or NSF, when possible. However, even if supplements are third-party tested, that doesn't mean they are necessarily safe for all or effective in general.
It's important to talk to your healthcare provider about any natural Viagra supplements you plan to take and check on any potential interactions with other supplements or medications. Here's the latest research on supplements that may have some benefits.
DHEA (dehydroepiandrosterone ) is a hormone produced naturally by the adrenal glands. In the body, it is converted to the hormones estrogen and testosterone. DHEA supplementation may benefit premenopausal women with low libido and postmenopausal women with hypoactive sexual disorders (the absence or lack of sexual desire).
In one study, 50 premenopausal infertile women took a DHEA supplement and reported on their sexual function. DHEA supplementation at doses of 75 milligrams daily seemed to improve desire, particularly in women who reported low sexual function at the beginning of the study.
It's important to note that this study was observational and not a randomized, controlled trial with a placebo for comparison. The data collected through this type of study isn't robust enough to support a conclusion about effectiveness.
A literature review of research spanning from 1985 to 2021 found no consistent benefit of DHEA for sexual function or libido, although there were some general improvements in well-being.
DHEA isn't safe for everyone. People with hormone-sensitive cancers such as breast or ovarian should not take DHEA because it is converted into estrogen. Taking DHEA long-term or in doses higher than 100 milligrams per day may increase your cancer risk. Unwanted side effects also include facial hair growth or acne.
Maca root, used for centuries in Peru, is believed to be a remedy for sexual dysfunction in both men and women. This highly touted "Peruvian Viagra" is available in many forms, including powders and capsules, and can be mixed into food and beverages. It's considered safe for use but research on the benefits of maca root remains inconclusive.
The Indian herbal remedy ashwagandha shows promise as a natural female Viagra, with some positive effects found in studies of sexual dysfunction in both women and men. Derived from an evergreen shrub, it is believed to have medicinal benefits in treating a number of conditions as well as serving as an aphrodisiac.
The betel nut is used in Southeast Asia and the South Pacific islands, where it is valued for its aphrodisiac properties. It is, however, highly addictive, with a number of adverse effects including insomnia and anxiety.
A clinical trial of 62 women studied the effects of a combination of vitamin E, Korean ginseng, and Eleuthero on libido. At the end of six weeks, the women who took the supplement had an increase in sexual desire. However, there wasn't a difference in overall sexual function between women taking the supplement and those taking a placebo.
Because three supplements were combined in this trial, knowing which was beneficial for libido is impossible. More data is needed.
Kanna is a traditional medicine found in South Africa and, among other things, is believed to serve as a natural Viagra to enhance libido. It is now sold as a supplement; Zembrin and Trimesemine are available with sceletium tortuosum ingredients.
Research on kanna is inconclusive, though, and the benefits are not clearly demonstrated.
A study of 116 postmenopausal women found that zinc supplementation increased testosterone levels and improved sexual desire and other aspects of sexual function.
Supplements are generally not recommended during pregnancy or breastfeeding because there's insufficient information to know if they're safe.
In addition, some herbal supplements commonly touted for increasing libido are not recommended due to safety concerns.
Yohimbe, in particular, is not recommended due to serious health risks. Severe side effects are more common at doses of 20 milligrams (mg) or higher, including high blood pressure, anxiety, agitation, rapid heart rate, heart attack, heart failure, and death.
Other herbal aphrodisiacs for which there is no evidence of benefit include damiana and the Mexican poppy.
There isn't much scientific evidence that supplements can improve female libido. Some limited research has shown modest benefits for DHEA and vitamin E with ginseng. The same is true for zinc, but more robust clinical trials are needed. Be sure to discuss supplement use with your healthcare provider. And note that no supplement is intended to treat disease.
As with dietary supplements, little research suggests that eating certain foods might increase your libido. Some foods, like truffles, have been used for centuries as aphrodisiacs, and proponents believe they can help. A few other examples include:
Enjoying a chocolate-dipped strawberry or two is unlikely to increase your sex drive. However, eating a balanced diet, getting adequate rest, and self-care are crucial to improving overall health.
Also, remember that these foods may not be appropriate for people with particular eating patterns or dietary restrictions, for instance, those with diabetes or people who are vegetarian or vegan.
Staying hydrated is also essential for general wellness and vaginal lubrication, which may improve aspects of your libido.
Low libido can have several causes, both internal and external. Stress, low self-esteem, relationship issues, and a lack of sleep can all contribute to reduced libido. Alcohol and drug use can negatively affect your libido as well.
In addition, some medications can contribute to a low sex drive. Common offenders include:
If you are experiencing low libido while taking these medications, don't stop taking them abruptly, as this could cause side effects. Instead, ask your healthcare provider if switching meds could be beneficial. You'll likely be directed to taper off a medicine while adding a replacement gradually.
Over 70% of women who take antidepressants also report low libido. Common classes of antidepressants called selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs) are highly associated with decreased sex drive.
Some medical conditions can also lead to a reduction in your desire to have sex. Here's a quick overview of just a few of these.
Mental health disorders are one of the most critical risk factors for sexual dysfunction in women. Women with anxiety or depression often experience low sexual desire. And low libido is associated with depression symptoms like anhedonia (the inability to feel pleasure).
Impaired sexual functioning is extremely common after giving birth. Some reasons include fatigue, altered body image, stress, and pain during sex. Some studies have found that decreased sexual desire persists for at least six months after childbirth but typically returns to pre-birth levels after about a year.
During menopause, the ovaries stop making hormones that influence sexual desire, like estradiol, testosterone, and progesterone. When levels of these hormones drop during menopause, a woman's sex drive may also decrease.
Large ovaries, hormonal imbalances, and irregular menstrual periods mark polycystic ovary syndrome (PCOS). It's the most common endocrine disorder in women of reproductive age.
Changes in sexual function, including libido, are common with PCOS. But how the changes manifest differs depending on specific PCOS symptoms. One study suggests that treatment for sexual dysfunction in PCOS also should be tailored to the specific type.
Sexual dysfunction affects both men and women who live with diabetes, and multiple studies show that diabetes (both type 1 and type 2) affect libido in women.
A 2019 analysis of 25 different studies, involving 3,892 people ages 18 to 70, found sexual dysfunction in 68.6% of the women diagnosed with type 2 diabetes.
Other issues that can impact energy and libido include:
Getting treated for these underlying conditions may help improve your sex life.
Because libido can be affected by many external factors, increasing it with simple lifestyle changes may be possible.
Chronic stress can cause your libido to nosedive, so finding ways to manage stress is crucial. A few examples of these techniques include:
Additionally, try to cut down on alcohol, tobacco, and recreational drugs. These are all known to contribute to sexual dysfunction.
Since reducing your stress is not always possible, discussing your symptoms with a psychologist or psychiatrist can help you learn strategies to manage your stress.
Sleep deprivation may be associated with a decreased sexual response in women. If you aren't getting enough sleep, begin with sleep hygiene tips like setting a regular bedtime and sticking to it, even on weekends.
If you have insomnia, speak with your healthcare provider. Certain conditions like obstructive sleep apnea that can interfere with your sleep are treatable. It is essential to know why you have poor sleep so you can work on getting the rest you need.
While a nutrition and self-care-first approach is essential, check with a healthcare provider first. This way, you won't miss critical underlying issues that need to be addressed.
If pain during intercourse contributes to your low libido, talk to your gynecologist about a pelvic exam and options. And ask if a referral to a sex therapist is appropriate.
The Food and Drug Administration (FDA) has not approved Viagra (sildenafil) for use in women. Some people may be taking Viagra as an off-label drug for low female sex drive. Other Viagra-like drugs for women include Addyi (flibanserin) and Vyleesi (bremelanotide). All three drugs require a prescription.
Often, relationship issues can contribute to low libido. Working on these issues through couples counseling can help you find the root cause of the lack of intimacy in your relationship. A therapist can help you and your partner rebuild trust or create a home environment that will help you feel more receptive to sex.
Low libido can have many causes, including stress, lack of sleep, and medication use. In addition, certain medical conditions can also contribute to the problem.
There's limited evidence that some dietary supplements may help improve libido. Use these with caution, however. There is no way to know for sure that they are safe. Supplements, like prescription and over-the-counter (OTC) drugs, are not strictly regulated for safety and effectiveness by the FDA.
You may also have luck with lifestyle changes like stress management and getting plenty of sleep.
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By Megan Nunn, PharmD Megan Nunn, PharmD, is a community pharmacist in Tennessee with over twelve years of experience in medication counseling and immunization.
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