It is not uncommon to look for ways to increase libido.

Although drugs like Viagra can help men achieve an erection, many prefer the natural alternatives that are available, discreet and likely to have fewer side effects.

Interestingly, research has shown that a variety of foods and supplements can help increase your libido and treat erectile dysfunction (ED) if you’re worried.

Here are 7 foods and supplements that can help boost your sexual appetite.

1. Tribulus

Tribulus terrestris is a small leafy plant whose roots and fruits are valued in traditional Chinese and Ayurvedic medicine (1 reliable source).

It is also widely available as a sports supplement and is generally sold to increase testosterone levels and improve libido.

Although human studies have not shown that it can increase testosterone levels, it appears to increase libido in both men and women. In fact, in a 90-day study of women who reported low sexual pleasure, consuming 750 mg of Tribulus terrestris daily increased sexual satisfaction in 88% of participants (2 trusted sources).

In addition, a 2-month study in men showed that a daily intake of 750 to 1500 mg of Tribulus terrestris improved sexual desire in 79% of them (3 credible sources).

However, studies in men with erectile dysfunction show mixed results.

One study found that taking 800 mg of this supplement per day for 30 days did not cure erectile dysfunction. In contrast, another study improved erection and sexual desire by taking 1,500 mg per day for 90 days (4, 5).

Therefore, more research on Tribulus terrestris and ED is needed.

2. Maca

Maca (Lepidium meyenii) is a tuber traditionally used to improve fertility and sexual desire. You can buy supplements in a variety of forms, including powders, capsules, and liquid extracts.

A 12-week study from 2002 showed that 42% of men who took 1,500 to 3,000 mg of maca per day had increased sexual desire (a source of self-confidence).

Additionally, according to the review, maca can act as a natural aphrodisiac to increase sexual desire in men. It can also help in the treatment of erectile dysfunction, but more research is needed (7 credible sources).

Plus, some evidence suggests that maca may help fight loss of libido, which can be a side effect of some antidepressants (8 trusted sources).

Most studies have shown that taking 1.5-3.5 grams per day for at least 2-12 weeks is sufficient to increase libido (6 trusted sources, 7 trusted sources7).

3. Red ginseng

Ginseng, especially red ginseng, can help reduce libido and improve sexual function.

In fact, a review of 10 studies found that red ginseng was effective in increasing sexual arousal in postmenopausal women (9 trusted sources).

Additionally, red ginseng can stimulate the production of nitric oxide, a compound that promotes blood circulation and helps relax the muscles of the penis. In fact, studies have shown that this herb is significantly more effective at improving erectile function than placebo (10, 11).

However, other studies have found no effect of red ginseng on libido or sexual function, and some experts question the robustness of these studies (12 trusted source, 13 trusted source, 14 trusted).

Therefore, more research is needed.

It’s also important to know that while red ginseng is generally well tolerated, it can cause side effects such as headaches and upset stomach.

It can also interact with medications, such as blood thinners, so those who take them can consult a doctor before using them (trusted source).

4. Senovka grecka

Greek hay is a popular alternative medicine herb that can help increase libido and improve sexual function.

It contains compounds that your body can use to make sex hormones such as estrogen and testosterone (16 trusted sources, 17 trusted sources).

A 12-week study found that supplementation with 600 mg of hay extract per day improved sexual function and increased testosterone levels in 120 middle-aged and older men (18 trusted sources).

Likewise, an 8-week study of 80 women with low libido found

5. Saffron

Saffron is a delicious spice that comes from the flower of Crocus sativus.

Its many traditional uses range from stress reduction to aphrodisiac action, especially for people taking antidepressants.

In fact, some studies show that saffron can improve sexual dysfunction caused by antidepressants in both men and women.

Additionally, a review of six studies reported that saffron could improve erectile function, sexual desire, and satisfaction in men (22 credible source).

Additionally, a review of 5 studies involving 173 people noted that saffron dramatically improved various aspects of sexual pleasure, lust, and sexual arousal in both men and women (23 credible sources).

However, for people who are not depressed or taking antidepressants, the results are mixed (10 Trusted Source).

6. Ginkgo biloba

Ginkgo biloba is a popular herbal supplement in traditional Chinese medicine.

Based on previous research and animal studies, it can treat a variety of problems, including sexual disorders such as erectile dysfunction and low libido. It can increase the level of nitric oxide in the blood, which promotes blood circulation by promoting the dilation of blood vessels (24 trusted sources, 25 trusted sources, 26 trusted sources).

This means that studies in humans show mixed results.

In combination with other compounds such as L-arginine, zinc, and Tribulus terrestris, supplements containing ginkgo biloba have been shown to improve libido and sexual function in both men and women (27 Trusted Sources, 28 reliable sources).

However, several other studies have shown that ginkgo biloba alone has little or no effect on libido or other aspects of sexual dysfunction in men (29 Trusted Source).

7. L-citrulline

L-citrulline is an amino acid that your body produces naturally.

Your body then converts it to L-arginine, which helps improve blood circulation by producing nitric oxide to dilate blood vessels. This in turn can cure erectile dysfunction (reliable source).

For example, a small 2011 study of 24 men with mild erectile dysfunction found that a daily intake of 1.5 grams of L-citrulline significantly improved symptoms in 50% of participants after 1 month (31 Trusted Source ).

In another 30-day study in men, a daily combination of 800 mg of L-citrulline and 300 mg of trans-resveratrol improved erectile function and hardness compared to placebo (32 Trusted Source).

Trans-resveratrol, commonly known as resveratrol, is a herbal compound that acts as an antioxidant and is associated with many health benefits.

L-citrulline is available as a dietary supplement in capsule or powder form, but occurs naturally in foods such as watermelon, hot chocolate, and nuts.

Other aphrodisiacs and potential treatments

Various other foods and supplements are generally offered as libido enhancers. However, they don’t have a lot of supporting evidence.

Here are some foods that can increase your libido:

Oysters Several animal studies suggest that oysters may increase your libido and promote male sex hormone production, but there is no human research in this area (33 trusted source, 34 trusted source).

Chocolate. Although chocolate is widely recognized to increase libido, especially in women, there is little evidence to support it (a credible source).

Nuts. Some evidence suggests that nuts, especially pistachios, can increase libido in men. However, more research is needed (36 Credible source).

Watermelon. This popular fruit is a good source of L-citrulline, which can help fight erectile dysfunction. However, no human studies have looked at watermelon consumption and erectile dysfunction or libido.

Chaste tree. There is some evidence that chaste trees can relieve symptoms of premenstrual syndrome (PMS) in women, but there is no evidence that they offer any libido-boosting effects (37 trusted sources, 38 trusted sources).

Coffee. This popular drink contains caffeine and polyphenols, which some studies have linked to a lower risk of erectile dysfunction. But more human research is needed (39 reliable sources, 40 reliable sources, 41 reliable sources).

Horny goat weed. This plant contains compounds which can affect blood flow to the penis.

Conclusion

If you want to increase your libido, you are not alone.

Some foods and supplements can even act as aphrodisiacs, like tribulus, maca, red ginseng, hay, saffron, gingko biloba, and L-citrulline.

Most of them are well tolerated and widely available, making it easy to integrate them into your daily routine.

Be aware that some of these foods and supplements for increasing libido may interact with certain medications. If you are taking medication, you may need to see a doctor in advance