4 Supplements That Could Increase Your Sex Drive

Looking to turn up the heat in the bedroom? The answer may be hiding in your supplement cabinet. Many factors can affect your sex drive, from increased stress and changing relationship dynamics to hormonal changes and medications. However, certain supplements may help boost libido and support sexual health—just make sure to talk with a health care provider before trying them. We spoke with health experts to find out the four supplements to consider taking for an increased sex drive, plus other practical tips.

1. Vitamin D 

Vitamin D is best known for its role in bone health, but you may be surprised to learn that this sunshine vitamin may also be beneficial for sex. “This fat-soluble vitamin may improve testosterone levels and overall sexual function, especially in individuals who are deficient,” says Patricia Bannan, M.S., RDN, author of From Burnout to Balance and founder of Wellness Intelligence.

It’s estimated that up to 40% of Americans aren’t getting enough vitamin D daily, and having low levels of vitamin D is linked with reduced libido in both men and women.,, While research is ongoing, if you’re falling short of meeting your daily needs, taking a vitamin D supplement may help restore energy and drive in the bedroom. Patricia Zamora, F.N.P., a family nurse practitioner and sexual wellness clinician, agrees, saying, “I usually start with vitamin D and thyroid support for energy, mood and libido.” She also recommends getting a morning dose of sunlight for a natural boost of vitamin D.

2. Ashwagandha 

Ashwagandha is an adaptogenic herb that may help calm your mind so you can be fully present during intimate moments. “It helps reduce stress by lowering cortisol levels, which may improve sexual desire and performance,” says Bannan. 

“Oftentimes the issue isn’t blood flow when it comes to sexual function—it’s that your mind is racing. You’re thinking about the dishes in the sink, the next day’s to-do list or whether the laundry’s still in the dryer,” adds Zamora. She adds that this herb may “help calm your nervous system, so you can slow down and actually feel the pleasure.” Research seems to agree, with studies finding ashwagandha supplements to be effective for reducing stress and anxiety and improving sexual health and function in both men and women.,,

Evidence also suggests that the herb may have a promising role in thyroid support, another important part of sexual health, though more studies are needed. Just keep in mind that ashwagandha isn’t safe for everyone, including those who are pregnant, breastfeeding, have certain medical conditions or are taking certain prescription medications. 

3. Nicotinamide Riboside (NR)

If you’re lacking stamina in the bedroom, nicotinamide riboside (NR) might give you the energy boost you need. NR is a form of vitamin B3 (niacin) that gets converted into nicotinamide adenine dinucleotide (NAD+). NAD+ is a compound that converts food into energy and supports DNA repair to combat damage from everyday stressors. “When it comes to libido and reproductive health, supporting NAD+ is essential for both women and men,” says Aimee Eyvazzadeh, M.D., M.P.H., a board-certified OBGYN and fertility doctor known as The Egg Whisperer. 

NAD+ naturally dips as we age, potentially bringing your sex drive down with it. Research suggests that NR supplements may raise NAD+ levels significantly, which may help rev up stamina and desire, though more research is needed.

4. L-Arginine

Want to get your blood pumping in all the right ways? “L-arginine enhances blood flow by increasing nitric oxide production, beneficial for both arousal and maintaining sexual function,” says Bannan. Studies suggest that taking L-arginine supplements may enhance arousal and sensitivity in women and improve erectile function in men., Short-term use is generally well-tolerated, though L-arginine supplements may cause gastrointestinal side effects like bloating or nausea. 

Things to Consider

When shopping for supplements, look for reputable brands that are third-party tested to ensure label accuracy. Unless recommended otherwise by a health care professional, Bannan recommends starting “with the lowest possible dose to assess your body’s response.” 

It’s also important to talk with a health care provider before taking any new supplements, especially if you have an underlying health condition or are taking medications, to ensure the product is safe and aligns with your health needs. 

Other Tips

Zamora recommends addressing common culprits of a lowered sex drive before reaching for supplements: Sleep, stress, nutrition, exercise and communication. “Those five things alone are incredibly powerful. Without that foundation, no pill is going to fix what’s missing in the relationship or the body,” she says.

• Get adequate rest: “Sleep is essential for reducing stress and fatigue, which can negatively impact sexual performance,” says Bannan. Aim for seven to eight hours of quality sleep per night. 
• Stress management: There are many ways to help manage stress levels throughout the day, including yoga, meditation, deep breathing or journaling. Find one or two techniques that you can stay consistent with. 
• Exercise regularly: Regular physical activity can increase stamina, improve body image, boost libido and may lead to better sex.,
• Communication is lubrication: Open communication allows partners to share their thoughts, feelings and needs, which can lead to better understanding and intimacy. 
• Eat a healthy diet: To support energy levels for a better sex life, Bannan and Zamora recommend eating a diet rich in fruits, vegetables, whole grains, healthy fats and lean proteins. 

The Bottom Line

Supplements won’t make or break your sex life, but they may help you get back to a thriving sexual relationship. Depending on your diet and needs, taking a vitamin D, ashwagandha, nicotinamide riboside or L-arginine supplement may positively affect your libido. Of course, results ultimately depend on the bigger picture—after all, the right supplements may give your sex drive a boost, but the real magic happens when you pair them with an overall healthy lifestyle and open communication. Before adding any of these supplements to your shopping cart, talk with a health care professional to ensure a product is safe and aligns with your health needs.