8 Natural Supplements Women Can Take to Boost Their Libido (and Some to Avoid)

Many products on the market claim to support women’s sexual health — and the options just keep growing. After all, problems with sex are common. In fact, about 4 in 10 women worldwide have challenges with sex at some point. 

Common problems with sex include:

• A lack of interest in sex (low libido)

• Trouble getting lubricated (wet) before and during sex

• Pain or discomfort during sex

• Difficulty having an orgasm

• Muscle spasms that interfere with penetration

Some supplements may help support a healthy sex life — whatever that looks like for you. Here’s a list of those that probably work, some that probably don’t, and others to avoid. 

What is low female libido?

Your libido is your sex drive. It’s your overall interest in sex, including your sexual thoughts, fantasies, and activities. 

Libido is linked to feeling “turned on,” but it’s a separate thing. Your libido (or interest in sex) may lead to engaging in sexual stimulation (on your own or with a partner). And this can bring on arousal (your body’s physical and emotional response to sexual stimulation). And then you may experience an orgasm (the physical and emotional climax of sexual excitement). 

When your sex drive is low (a low libido), you’re not thinking about or interested in sex. This can make it difficult to have satisfying sexual connections, including stimulation, arousal, and orgasm.

What can cause low libido in women?

It’s normal for libido to go up and down. In fact, about 1 in 3 women in the U.S. will likely have a low libido at some point in their lifetime. Many different things can cause low libido, including: 

• Medications

• Hormonal changes, including changes from pregnancy or menopause

• Stress at work, school, or home

• Pain with intercourse

• Pelvic floor problems

• Psychological and mental health issues

• Relationship dynamics

• Sleep problems

EXPERT PICKS: WHAT TO READ NEXT

• Tips for a better sex life: Here are some changes you can make in your day-to-day life — and during sex — that can be good for your sex life.

• Can foods increase libido? Your libido — or sex drive — is influenced by hormones and many other factors. Certain nutrients in foods might also play a small role.

• Menopause can sometimes cause a drop in libido: Read one woman’s story about losing her libido — and how she found her way back to sexual health.

Over-the-counter (OTC) supplements are the first choice for many women who want to make a change in their sex life. But you may be wondering about how effective and safe they are.

Let’s take a closer look at what the research says about eight natural supplements that have the most evidence to support them. 

And, as always, before starting any supplement, it’s important to consult with a trusted healthcare professional. 

Read more like this

Explore these related articles, suggested for readers like you.

Treatments for Low Libido in Women

Self-Care Tips to Help with the 7 Most Bothersome Menopause Symptoms

9 Side Effects of Aromatase Inhibitors (Like Anastrozole) and How to Manage Them

What You Need to Know About Beyaz

View more

1. L-arginine

L-arginine is an amino acid. Amino acids are building blocks that your body uses to make proteins. Your body usually can make all the L-arginine it needs. But you can also get it by eating meat and fish, dairy, vegetables, and whole grains.

Foods that are especially rich in L-arginine include:

• Peanuts

• Sesame seeds

• Soybeans

• Chicken

• Spirulina

• Chickpeas

• Lentils

• Oats

L-arginine provides the raw material your body needs to make nitric oxide, a molecule that opens your blood vessels. Nitric oxide makes it easier for blood to flow to your genitals. Good blood flow is important for sexual arousal and orgasm. It can also help your vagina stay nourished and healthy.

Does it work?

Maybe. There’s some evidence that L-arginine can improve libido, decrease vaginal dryness, and increase clitoral sensation. But L-arginine has mostly been studied as a combination supplement containing more than one ingredient (like ArginMax). Because of this, it’s not clear whether the positive effects seen in research studies are because of L-arginine, or L-arginine in combination with other ingredients.

Is it safe?

L-arginine taken as a supplement is potentially safe for many people, but it can have side effects including:

• Diarrhea

• Changes in kidney function

• Low blood pressure

• Flushing

It’s important to note that L-arginine may make herpes worse. It can also interact with many medications. 

Worth a try?

Possibly, especially if you take it as part of a combination supplement. If you’re interested in increasing your L-arginine intake, you can also consider adding L-arginine-rich foods to your diet. 

2. Chasteberry (Vitex agnus-castus)

Chasteberry is a plant native to the Mediterranean region and Asia. It’s also sometimes called Vitex, chaste tree, or monk’s pepper. 

Chasteberry may affect hormone production and activity. This includes progesterone and estrogen — two hormones that are important for sexual health.

Does it work?

Possibly. In at least one study, chasteberry may improve sexual function in postmenopausal women, and may address menopause-related pain and discomfort during sex. There’s also evidence that chasteberry may help with premenstrual syndrome (PMS). This could be useful for women who have PMS-related sexual problems.

Is it safe?

Overall, chasteberry seems to be safe. But some people experience mild side effects, like an upset stomach, headache, and itching. It’s also not clear whether chasteberry is safe for people with hormone-sensitive conditions (like certain cancers). Be aware that chasteberry can interact with several medications, like birth control pills and antipsychotics.

Worth a try?

Possibly, especially if your sexual problems seem to be linked to menopause or PMS. But first be sure to check with a trusted healthcare professional about whether chasteberry is safe for you to try.  

3. Ginseng

Ginseng is a medicinal plant traditionally used to reduce stress, improve energy levels, and increase blood circulation. Like L-arginine, ginseng may encourage blood flow to your genitals, which might improve arousal, orgasm, and vaginal health. 

There are many different types of ginseng. Sexual health studies often focus on Korean red ginseng (KRG), which is a type of Asian ginseng. 

Does it work?

Ginseng may work for women experiencing symptoms of menopause. One review of research  showed that KRG improved sexual arousal in menopausal women. In another study, menopausal women taking ginseng had better sexual function and improved menopause symptoms and quality of life. 

What’s not known is whether KRG can improve sexual function in premenopausal women. A 2015 study suggested that both placebo and KRG led to improved sexual function. So more research is needed to understand whether ginseng is helpful for premenopausal women.

Is it safe?

Ginseng is generally safe for most people in the short term (up to 6 months). But its long-term safety is not clear, according to the National Institutes of Health (NIH). 

Worth a try?

Yes, especially if you’re going through menopause. There’s good evidence that KRG may help with menopause symptoms — including sexual problems. 

4. Maca

Maca is a root vegetable native to Peru. It’s traditionally used to help with infertility, boost libido, and balance hormone levels. Researchers don’t know exactly how it works. It may have mild estrogen-like effects in the body. And it may be an “adaptogen” (an herb that helps your body respond to stress). 

Maca can be prepared as a food, either baked or roasted. It’s also available as a powder that can be mixed into smoothies or other recipes. In some cultures, maca is prepared as a fermented drink.

Does it work?

Maybe. But most of the published research on maca has been on its effects in men. Only a few studies have looked at maca and women’s sexual health. 

So far, there’s some evidence that maca might be helpful for sexual function during menopause. Maca may also help with the sexual side effects that antidepressant medications can cause.

Is it safe?

Maca seems to be safe when eaten as a food (up to 3 g daily). It may be slightly riskier if taken in larger quantities as a pill. Note that raw maca should be cooked before consuming. Try to avoid taking maca at night because it can disrupt sleep.

Worth a try?

Possibly, especially if you’re going through menopause, or if an antidepressant causes you to have low libido. Keep in mind that it may be safer to add cooked maca to food, rather than taking it as a higher-dose capsule.  

5. Red clover (Trifolium pratense)

Red clover is a plant rich in phytoestrogens, plant chemicals that act like estrogen in your body. Estrogen is a hormone that has many jobs, including keeping your vaginal tissues healthy. Estrogen also plays a role in libido and sexual arousal.

Does it work?

Yes, there’s evidence that red clover can support vaginal health in menopausal women, and reduce vaginal dryness and pain during sex. In a small study of women over age 40, taking red clover helped with vaginal dryness, low libido, and pain during sex.

Red clover may also help with hot flashes, high cholesterol, and osteoporosis. But the evidence to support these claims hasn’t been consistent. 

Is it safe?

According to the NIH, people have taken red clover for up to 3 years in research studies without any safety concerns. But you shouldn’t take it during pregnancy or while nursing. 

Worth a try?

Yes — especially if you’re in your 40s or older. Red clover may help with vaginal health, libido, and sexual function. 

6. Dehydroepiandrosterone (DHEA)

Dehydroepiandrosterone (DHEA) is a hormone that your body naturally makes. It’s used to make other hormones that are important to your sex life, like testosterone and estrogen. Your DHEA levels are highest when you’re a young adult, then they slowly decrease as you age. 

Does it work?

Yes, especially in perimenopausal and postmenopausal women. In a 2017 literature review, DHEA seemed to help increase libido and arousal in women. It also made sex less painful and more pleasurable. DHEA also seemed to be linked to more frequent sexual activity and orgasms. 

Is it safe?

DHEA can interfere with many common medications, especially psychiatric medications. At high doses, it’s linked to an increased risk of breast cancer and ovarian cancer. 

Worth a try?

Yes. DHEA seems to be helpful for women before, during, and after menopause. But check with a healthcare professional to make sure DHEA is a safe option for you. 

7. Ashwagandha

Ashwagandha is an herb that’s used frequently in Ayurvedic medicine. It’s often used for reducing stress, anxiety, and inflammation. It can be taken as a pill supplement or added to food and tea. 

Does it work?

It’s not clear. According to the Nutritional Medicine Institute, there’s not much evidence on whether ashwagandha helps with sexual problems in women. But in some small studies, ashwagandha did improve lubrication, sexual arousal, and sexual satisfaction. 

Is it safe?

Ashwagandha is generally safe to use in food and tea. But keep in mind that it can interfere with other medications. And it can cause side effects like nausea, fatigue, and headache. 

Worth a try? 

Possibly. There hasn’t been a lot of research on ashwagandha and sexual problems in women. But keep in mind: It does seem to help with stress and anxiety. So if these are affecting your sex life, ashwagandha could be a good choice for you — especially if you consume it in food or beverages. 

8. Puncturevine (Tribulus terrestris)

Puncturevine is a plant historically used to improve sexual function in men. It may work by increasing blood levels of testosterone — a hormone that’s related to libido, arousal, and orgasm in both men and women.

Does it work?

It’s not clear. Overall, the evidence is too limited to say for sure whether puncturevine helps support sexual wellness in women — especially since there haven’t been many well-designed trials yet. In one small study of 60 women, taking puncturevine for a month improved:

• Libido

• Physical arousal

• Lubrication

• Sexual satisfaction

But in several other studies, it didn’t work better than placebo treatment. 

Is it safe?

Puncturevine may have some risks, including unwanted hormonal changes. It can also potentially interact with many medications and cause stomach upset. 

Worth a try?

Probably not. There hasn’t been a lot of research on puncturevine and sexual health. And in most of the research, puncturevine didn’t seem to work very well. 

Natural supplements for libido to avoid

There are many other supplements that claim to help your sex life. But most have little to no evidence to support them. And some can be harmful or toxic. A 2015 literature review of about 50 scientific articles suggests products to avoid, including:

• Spanish fly

• Mad honey

• Yohimbe

• Bufo toad

When it comes to these supplements, the risks seem to outweigh the benefits. 

Is it safe to use OTC products for sexual health?

It depends. Many supplements are safe to use and have minimal side effects. But just because a treatment is “natural” doesn’t mean it’s free of risk. In fact, many OTC treatments can have powerful effects in your body — but not always in the way you intend. 

If you decide to try an herb or supplement for sexual wellness, talk with a healthcare professional first. This is especially important if you have other health conditions, take prescription medications, or are pregnant or breastfeeding.

Are OTC supplements for sexual health FDA approved?

No. The FDA doesn’t regulate supplements, so their contents (and safety) aren’t guaranteed. Many commercial products have multiple ingredients, which can make it hard to know exactly what and how much you’re taking.

If you do decide to try an herbal preparation or other supplement, make sure you choose a brand that uses independent third-party testing. This ensures that the supplement contains no contaminants and has an accurate ingredient label. 

Frequently asked questions

Why trust our experts?

Written by:

Sarah Gupta, MD

Sarah Gupta, MD, is a licensed physician with a special interest in mental health, sex and gender, eating disorders, and the human microbiome. She is currently board certified by the American Board of Psychiatry and Neurology.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician in a variety of clinical settings. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

Our editorial standards

Meet our experts