Top Natural Supplements and Foods to Boost Libido
Sex drive is driven by hormones, blood flow, neurotransmitters, and stress regulation—and they’re all connected.
Let’s be honest. If your libido has taken a hit, it’s not “just aging.” And it’s not all in your head.
Sex drive is driven by hormones, blood flow, neurotransmitters, and stress regulation—and they’re all connected.
The good news? You don’t have to jump straight to pharmaceuticals. There are several natural compounds and foods with clinical evidence behind them.
Here’s what actually works—and why.
The Root Causes of Low Libido
Before we talk supplements, let’s talk systems. Low libido in men is often caused by:
Low testosterone
High cortisol (stress hormone)
Poor blood flow (endothelial dysfunction)
Insulin resistance
Nutrient deficiencies (especially zinc, D3, and magnesium)
Chronic inflammation
Poor sleep
If you're not addressing the root cause, a supplement is just a band-aid.
Top Natural Libido-Boosting Supplements
1. Tongkat Ali (Eurycoma longifolia)
What it does: Boosts free testosterone, lowers cortisol, supports libido and energy
Science says: A 2012 study showed significant improvements in testosterone and libido in men supplementing with Tongkat Ali—especially those with stress-related low T.
Dose: 200–400 mg/day of a standardized extract
Bonus: Tongkat Ali is known to improve sperm parameters in subfertile men.
2. Ashwagandha (Withania somnifera)
What it does: Reduces stress, lowers cortisol, modestly raises testosterone, improves sexual function
Science says: A 2019 randomized controlled trial found that men taking 600 mg/day of ashwagandha had improved arousal, orgasm, and satisfaction scores versus placebo.
Dose: 300–600 mg/day (KSM-66 or Sensoril extract preferred)
Key for men with stress-induced performance issues or burnout.
3. Zinc
What it does: Essential for testosterone production, sperm quality, and immune function
Science says: Zinc deficiency is directly linked to lower testosterone and impaired libido. Supplementation can restore levels in deficient men.
Dose: 15–30 mg/day (as zinc picolinate or citrate)
Also found in oysters, beef, pumpkin seeds.
4. L-Citrulline
What it does: Boosts nitric oxide production → improves blood flow, especially in the bedroom
Science says: Studies show L-citrulline improves erectile hardness in men with mild ED, and increases sexual stamina.
Dose: 1,500–3,000 mg/day
Works similarly to arginine—but better absorbed and longer lasting.
5. Vitamin D3
What it does: Supports testosterone, mood, and metabolic health
Science says: Men with optimal Vitamin D3 have significantly higher testosterone and libido than deficient men.
Dose: 2,000–5,000 IU/day with K2 (test your levels first)
Bonus: Helps regulate mood and energy, which are libido drivers too.
6. Maca Root (Lepidium meyenii)
What it does: Supports libido, mood, and stamina—without impacting hormones directly
Science says: A meta-analysis found maca improved sexual desire in men after consistent use, especially in those with psychological or medication-related libido issues.
Dose: 1,500–3,000 mg/day
Black maca is most associated with male libido support.
7. Magnesium
What it does: Reduces SHBG (making testosterone more bioavailable), lowers cortisol, improves sleep
Science says: Magnesium deficiency is common in stressed men and is linked to low T and poor libido.
Dose: 200–400 mg/day (glycinate or malate forms preferred)
Also found in dark leafy greens, almonds, and cacao.
Top Libido-Supporting Foods
Supplements help—but whole foods still matter. Here are a few that naturally support sexual health:
Oysters: Packed with zinc—essential for T and sperm health
Eggs: Rich in cholesterol and vitamin D—testosterone precursors
Beets: Boost nitric oxide → better blood flow
Dark chocolate (85%+): Improves mood, lowers stress, increases nitric oxide
Pumpkin seeds: High in zinc, magnesium, and antioxidants
Salmon: Rich in omega-3s and vitamin D3
Pomegranate: Shown to increase testosterone and improve blood flow in studies
What Not to Do
Don’t megadose without labs. Even natural supplements can backfire.
Don’t rely on a single pill. Libido is multifactorial—fix the system, not just the symptom.
Don’t ignore sleep, stress, or gut health. They’re major players in hormone and sexual function.
Final Word: Boosting Libido Starts With Optimizing You
If your sex drive is down, it’s not about “performance anxiety” or “aging.” It’s about hormonal and metabolic imbalance—and your body’s way of signaling something is off.
The right foods and supplements can help. But the best results come when they’re part of a full, personalized health plan.
CODEX
The Art of Aging Well
A revolutionary approach, created by award-winning, board-certified physician and surgeon, Dr. Peter Marta, combining the precision of conventional medicine and the nuance of functional medicine. At the heart of Codex is hormone optimization, with a comprehensive system addressing seven core areas vital for men’s wellness. What even many physicians overlook is that hormonal health and gut health are inextricably linked—you can’t have one without the other. Codex addresses these connections, unlocking vitality and balance through a tailored, easy-to-follow, scientific approach.
