7 supplements that could actually help your sex life — improving blood flow, arousal, and libido

• For those looking to naturally boost their sexual health, some supplements might help.
• A sex therapist and dietitian shared common supplements for low libido and erectile dysfunction.

When it comes to your sexual health, what you ingest can have a big impact on your libido.

While prescription medications like Viagra can treat erectile dysfunction, they may also come with side effects like headaches and nausea. Because of that, and a desire to try non-pharmaceutical interventions first, some people have turned to natural herbs and supplements to enhance their sex lives.

Dr. Janis Roszler, a sex therapist and registered dietitian, told Business Insider that there are several supplements both men and women can try to help with issues like low sex drive and sexual dysfunction.

"Some of these work for people and some don't," Roszler said of the supplements.

She warned that the research on many aphrodisiac herbs is limited.

Still, people all over the world use some of these supplements and swear by them for improved sexual performance.

Here are seven supplements she said could help sexual function, listed in alphabetical order.

1. Arginine

The body changes arginine into nitric oxide, which Roszler said "relaxes the blood vessels and allows increased blood flow to the penis."

A 2019 meta-analysis that looked at 10 randomized control trials found it helped improve mild to moderate erectile dysfunction.

Roszler said it's often one of the ingredients in commercially sold sexual health supplements.

2. Ashwagandha

According to Roszler, natural medicine experts believe ashwagandha "may help improve male libido and infertility." Like arginine, it's also featured in some sex supplements.

A small 2015 study found it may also help improve sex drive and arousal in healthy women.

3. Carnitine

Roslzer said carnitine is another herb that "may treat male sexual issues and infertility."

According to Mount Sinai, one study found that it may also improve the effectiveness of Viagra — but only in certain men, like those who have diabetes and had not previously responded to Viagra. More studies on its efficacy are needed.

While the side effects are generally mild, Roslzer said, taking too high a dose of carnitine can result in diarrhea, body odor, or a rash.

4. DHEA

Dehydroepiandrosterone (DHEA) is a hormone naturally produced in your adrenal gland, according to Roszler.

According to the Mayo Clinic, DHEA helps produce other hormones, including estrogen and testosterone. Production of DHEA declines as you age.

DHEA can be supplemented via prescription to help with issues such as vaginal tissue thinning and infertility, but Roszler said it may also "help sexual function in libido in women."

Research is still mixed, however, on how effective it actually is.

5. Ginkgo biloba

Roslzer said that an extract from ginkgo biloba, a tree species, "has the ability to improve blood flow through the brain, and it's been said that it may also help improve blood flow to the penis."

Like many of the other supplements, however, more research is still needed on its sexual effectiveness.

Some studies have shown that it isn't any more helpful than a placebo, especially in cases where erectile dysfunction is caused by taking an antidepressant.

Other studies show that it may have some limited positive effects on sexual function for postmenopausal women.

6. Maca

Maca, a root Roszler said is related to turnips and radishes, is believed to increase male and female sex drive.

While more studies are needed, Roszler cited one from 2002 that found participants experienced increased sexual desire after taking maca supplements.

7. Panax Ginseng

Like arginine, Roslzer said panax ginseng, also known as Korean ginseng, increases blood flow.

Some people have reported improved sexual arousal and improved erectile dysfunction after taking it as a supplement.

If you have diabetes, Roszler said to be careful about dosage as it can lower your blood glucose levels and negatively affect your blood pressure levels — all the more reason to check in with your doctor first.

Before you try any supplement, Roszler said, you should always talk to your doctor, as some can interfere with common medications.

She also said that you should look for the USP label on any supplements you buy, as it ensures they were tested and verified by the United States Pharmacopeia. Otherwise, you might be buying diluted supplements or ones that have been tampered with.