Low Libido in Women: 7 Supplements, Evidence, Doses and Safety

Key takeaways

• There is no proven “best” libido supplement for every woman. The human evidence is generally based on small, short trials of specific extracts or multi-ingredient products.
• A trial amount is not a personal dose recommendation. Maca powder, a standardised botanical extract and a branded blend cannot be compared by milligrams alone.
• Maca, ashwagandha, saffron, Tribulus and one standardised fenugreek extract have preliminary signals, but none resolves every cause of low desire.
• L-arginine has been studied mainly inside combination products. Ginkgo has not shown convincing benefit for antidepressant-related sexual dysfunction.
• Check the cause before buying a supplement. Pain, vaginal dryness, menopause, pregnancy, stress, depression, relationship difficulties, contraception, medicines and long-term conditions may need different support.
• Pregnancy, breastfeeding, surgery, medicines or an ongoing health condition change the safety decision. Ask a GP or pharmacist before using a concentrated botanical or amino-acid supplement.

No supplement reliably restores libido for every woman. Maca, ashwagandha, saffron, Tribulus terrestris, L-arginine blends, fenugreek and ginkgo are all marketed for female desire or sexual function, but they do not have equal evidence. Even a positive trial does not prove that every product containing the ingredient will work.

The useful comparison is not “natural versus medical”. It is whether the exact ingredient, extract, amount, population and outcome in a study resemble the product and problem in front of you. This guide makes those differences visible so that a small research signal is not mistaken for a guaranteed result.

Ellasie’s Women’s Wellness Science Library explains how different types of evidence are assessed. The same standard matters here: a plausible mechanism or traditional use is a reason to investigate an ingredient, not proof that it improves low desire.

Before choosing a supplement for low libido

Low libido describes reduced interest in sex; it does not identify the cause. Desire can change with circumstances and does not need treatment unless the change worries or distresses you. When support is wanted, the first question is what else changed around the same time.

The NHS lists relationship problems, stress, anxiety, depression, vaginal dryness, pregnancy and caring for a baby, menopause, some medicines, hormonal contraception, excess alcohol and long-term conditions among the possible causes. Pain, poor sleep and fatigue can also make sexual activity less appealing. Several factors may overlap.

If the change began after an antidepressant, blood-pressure medicine or hormonal contraception, do not stop it yourself. Ask the prescriber or pharmacist to review the timing, dose, alternatives and other possible causes. A supplement can introduce another interaction without solving the original problem.

During perimenopause or menopause, discomfort, sleep disruption, mood, relationship context and hormonal change can all matter. Supplements are not substitutes for an assessment of vaginal dryness, painful sex or persistent low desire. NHS care may include cause-specific options such as lubricants, vaginal treatments, HRT, counselling or specialist-prescribed testosterone for some people.

Vitamin deficiencies should also be handled as their own question. Correcting a confirmed deficiency supports health, but that is not the same as proving a vitamin directly increases libido. Ellasie’s separate guide covers the evidence, reference intakes and cautions for B6, D3 and K2 during menopause.

How to read supplement evidence and “doses”

Study amount does not equal recommended dose

A clinical trial records what one research team tested. It does not establish the right amount for every reader. The same plant name can cover a whole-root powder, concentrated extract, different plant part and different standardisation. Two products labelled “ashwagandha 600 mg” may therefore be materially different.

In this article, study amount means the amount used in the cited research. It is included to help you judge whether a product is genuinely comparable—not as an instruction to copy the regimen. Follow the product label and obtain individual advice where needed.

Sexual-function scores are broader than libido

Many trials use the Female Sexual Function Index, which covers desire, arousal, lubrication, orgasm, satisfaction and pain. An improvement in the total score does not necessarily mean that desire improved, and a statistically significant difference may still be small or uncertain in daily life.

Small trials can overestimate benefit

Most supplement studies in this area last a few weeks or months and include relatively few participants. Some test healthy volunteers; others include postmenopausal women, people with diagnosed sexual dysfunction or people taking antidepressants. Those results cannot be transferred automatically to every age, life stage or cause of low desire.

A branded extract is not the whole ingredient category

When a study tests one standardised fenugreek or ashwagandha extract, the result belongs first to that preparation. A powder, gummy or proprietary blend with a different extract ratio may not deliver the same constituents. “Clinically studied ingredient” is weaker than evidence for the exact finished product.

Seven supplements for low libido: evidence, study amounts and safety

1. Maca

Maca (Lepidium meyenii) has been tested as a powder and extract. A systematic review found only a small number of trials and concluded that evidence for improving sexual function was limited. One crossover trial involved just 14 postmenopausal women and used 3.5 g of maca powder daily for six weeks. A later trial in 45 women with antidepressant-related sexual dysfunction used 3 g daily for 12 weeks and found a clearer signal in postmenopausal participants, but the overall evidence remained preliminary.

These studies do not prove that maca “balances hormones”. In the small postmenopausal trial, measured sex-hormone concentrations did not change significantly. Maca products also vary by colour, processing, powder-versus-extract form and quality, so a milligram comparison may be misleading.

Short trials generally reported tolerability, but they cannot establish long-term safety or suitability during pregnancy and breastfeeding. People taking medicines or living with a hormone-sensitive or other medical condition should ask a clinician or pharmacist before using a concentrated maca product.

2. Ashwagandha

Ashwagandha (Withania somnifera) is often marketed for stress, sleep and libido. Two small placebo-controlled trials in otherwise healthy women used 300 mg of a standardised root extract twice daily for eight weeks and reported improvements in sexual-function scores. That is encouraging, but the populations were selected, follow-up was short and the results belong to the tested extracts.

The evidence does not establish that high cortisol is the cause of a reader’s low desire or that lowering cortisol will restore it. Stress may contribute, but relationship factors, pain, medicines, depression, menopause and other health conditions still require their own assessment.

Safety is the bigger reason not to copy a trial amount. The US National Center for Complementary and Integrative Health says short-term use may be tolerated, but ashwagandha can cause drowsiness, stomach upset, diarrhoea and vomiting, and rare liver injury has been reported. It should be avoided during pregnancy and breastfeeding and is not recommended around surgery or for people with thyroid or autoimmune disorders. It may interact with sedatives, anticonvulsants, thyroid hormones, immunosuppressants and medicines for diabetes or high blood pressure.

3. Saffron

Saffron (Crocus sativus) has preliminary research for general and antidepressant-related sexual dysfunction. In a 2022 placebo-controlled trial, 74 women were randomised and 68 completed six weeks. The study used 15 mg capsules twice daily. Both groups improved, while the difference over time narrowly favoured saffron; the reported probability value was at the conventional threshold of statistical significance. Desire, lubrication and satisfaction were among the domains showing a difference.

This is a useful signal, not proof of a reliable effect. The trial was short, the sample was small and the result needs independent replication in broader groups. A concentrated capsule is also not equivalent to using saffron as a culinary spice.

If sexual side effects began after an antidepressant, discuss them with the prescriber. Do not reduce or stop the medicine in order to try saffron. Concentrated extracts require extra caution during pregnancy or breastfeeding and when taking medicines because comprehensive interaction and long-term safety data are limited.

4. Tribulus terrestris

Tribulus terrestris appears frequently in libido blends. A systematic review of randomised trials reported improvements in some sexual-function scores after one to three months, but rated the certainty of evidence very low. The studies were small, used different extracts and regimens, and adverse events were assessed inadequately. Only one included study reported adverse-event data in a useful way.

That means there is no defensible universal Tribulus dose for low libido. A label stating “750 mg” says little without the plant part, extraction method and standardisation. Later research has also compared different regimens without a placebo, which cannot answer whether the supplement itself caused improvement.

Do not assume “no serious events reported” means proven safety. Pregnancy, breastfeeding, hormone-sensitive conditions, liver or kidney disease and medicine use all warrant professional advice because reliable human safety and interaction data are limited.

5. L-arginine combination products

L-arginine is an amino acid involved in nitric-oxide production and blood-vessel function. This makes it biologically relevant to physical arousal and blood flow, but low desire is not simply a circulation problem. A 2021 systematic review found that all seven eligible studies used L-arginine as part of a combination product. The researchers could not determine whether L-arginine, another ingredient or the combination explained the findings.

For that reason, the frequently repeated “2–6 g for libido” range is not an evidence-based standalone recommendation for women. A proprietary blend studied as a whole cannot validate every other blend, and evidence for arousal cannot automatically be relabelled as evidence for desire.

L-arginine may lower blood pressure and can interact with blood-pressure medicines, nitrates, anticoagulants, antiplatelet medicines, diabetes medicines, some diuretics and sildenafil. It is not recommended after a recent heart attack and may be unsuitable with kidney disease or some other conditions. If cardiovascular safety is part of the decision, first review blood pressure changes around menopause and speak to the clinician or pharmacist managing your medicines.

6. Fenugreek

A trial in 80 healthy menstruating women who reported low sexual drive tested 600 mg daily of one standardised fenugreek seed extract for two menstrual cycles. Desire and arousal scores improved compared with placebo, and changes in free testosterone and oestradiol were reported. The single-site study provides a reason for further research, but not a category-wide endorsement.

The result belongs to that specific extract. It cannot be transferred to fenugreek used in food, an unstandardised powder or a blend that hides the amount. Because the trial reported hormone changes, anyone with a hormone-sensitive condition should obtain specialist advice rather than assuming the product is suitable.

Fenugreek can cause diarrhoea, nausea, other digestive symptoms and allergic reactions; larger amounts may lower blood sugar. The NCCIH advises that supplemental amounts are not safe during pregnancy and notes that safety during breastfeeding is uncertain. People using diabetes medicines or any other regular medicine should check for interactions.

7. Ginkgo biloba

Ginkgo is often added to products positioned around circulation or antidepressant-related sexual dysfunction. However, a systematic review of randomised nutraceutical trials found no evidence of benefit for ginkgo in antidepressant-induced sexual dysfunction. That makes a positive mechanism story or an older uncontrolled report insufficient grounds for recommending it.

There is therefore no evidence-based ginkgo dose for female libido. The NCCIH also states that there is no conclusive evidence that ginkgo helps any health condition. Standardised leaf extracts may be tolerated by many adults, but dizziness, headache and digestive symptoms can occur.

Ginkgo may increase bleeding risk with anticoagulants such as warfarin and can interact with other medicines. It may be unsafe during pregnancy and safety while breastfeeding is unclear. Raw or roasted ginkgo seeds are toxic and are not interchangeable with a standardised leaf extract.

A safety checklist before trying any libido supplement

1. Describe one outcome. Decide whether the concern is desire, arousal, lubrication, orgasm, pain or a suspected medicine effect. Do not use a single “libido score” to hide several different problems.
2. Review the timeline. Note when the change began and whether it followed a new medicine, contraception, pregnancy, birth, menopause symptoms, illness, pain, major stress or relationship change.
3. Match the exact product to the evidence. Check the Latin name, plant part, extract ratio or standardisation, amount per daily serving and every active ingredient. Avoid assuming that a “50:1 equivalent” is directly comparable with grams of whole powder.
4. Avoid opaque blends. A proprietary blend can conceal an ineffective amount, duplicate another supplement or make a reaction difficult to trace.
5. Check medicines and conditions with a pharmacist. This is essential with antidepressants, blood-pressure or heart medicines, anticoagulants, diabetes medicines, sedatives, anticonvulsants, thyroid treatment and immunosuppressants.
6. Do not stack several new products. Starting multiple botanicals at once increases interaction risk and makes benefit or side effects impossible to attribute.
7. Use the label, not an internet dose. A research amount is contextual information. Do not exceed the product directions or extend use indefinitely because a short study appeared positive.
8. Stop and seek advice if you develop a concerning reaction. Severe allergy symptoms, fainting, unusual bleeding, jaundice, dark urine, persistent vomiting, marked mood changes or rapidly worsening symptoms require prompt attention.

Ellasie’s medical review policy explains why medicine interactions, contraindications and reviewer approval must be checked against the exact final text rather than copied from an older article version.

When should you speak to a GP?

The NHS advises speaking to a GP if you are worried about low sex drive, think a medicine or hormonal contraception may be affecting it, or desire has not returned after pregnancy. You do not need to complete an eight- or twelve-week supplement trial before asking for help.

Arrange an assessment if the change is sudden, persistent or distressing, or if it occurs with:

• pain during sex, vaginal dryness, bleeding or recurring pelvic symptoms;
• marked fatigue, weight change, hair or skin changes, or menstrual irregularity;
• low mood, anxiety, trauma symptoms or relationship distress;
• new symptoms after starting or changing a medicine or contraception;
• pregnancy, the postnatal period, perimenopause or menopause symptoms that affect daily life; or
• a long-term condition such as diabetes, thyroid disease, cardiovascular disease or cancer.

A clinician may review symptoms, medicines, physical comfort, mental wellbeing and relationship context before deciding whether an examination or selected tests are useful. Broad “hormone panels” are not automatically the answer. The best next step depends on the history and suspected cause.

Cause-specific care may be more effective than adding a supplement. Options can include treating pain or dryness, changing a medicine safely, addressing sleep or mood, relationship or psychosexual support, menopause treatment, or referral when symptoms are complex.

Bottom line

Maca, ashwagandha, saffron, Tribulus and one standardised fenugreek extract have early human research signals, but the evidence is too small and product-specific to promise a reliable libido benefit. L-arginine research cannot separate the amino acid from multi-ingredient products, while ginkgo has not shown convincing benefit for antidepressant-related sexual dysfunction.

The numbers in studies describe research protocols, not a universal supplement plan. Compare the exact preparation, population and outcome; check interactions; and do not use several new products at once. If the change worries you, ask for help before experimenting for months.

Most importantly, do not let a supplement label reduce a complex experience to “hormone balance”, “poor circulation” or one stressed pathway. Low desire can be normal, situational or a sign that pain, medicines, menopause, mood, health or relationship context deserves attention. The right assessment is part of the solution, not a failure of natural self-care.

Frequently asked questions

What is the best supplement for low libido in women?

There is no proven best option for everyone. Maca, ashwagandha, saffron, Tribulus and one standardised fenugreek extract have small human trials, but results are preliminary and preparation-specific. The cause of the change, medicine use, life stage and safety profile matter more than a ranked list.

Is the amount used in a study the dose I should take?

No. A study amount describes one tested powder, extract or combination in a selected group. It is not individual prescribing advice, and milligrams are not comparable when concentration and standardisation differ. Follow the product directions and ask a pharmacist or clinician when medicines, pregnancy or health conditions are involved.

How long do libido supplements take to work?

The trials discussed here generally lasted six weeks to three months, but that does not create a guaranteed waiting period. Some ingredients may not help, and delaying assessment can miss pain, a medicine side effect, menopause care or another cause. Seek help whenever the change is concerning or distressing.

Can I combine maca, ashwagandha and other libido ingredients?

Combining products makes interactions and side effects harder to predict and prevents you from knowing which ingredient had an effect. It can also duplicate botanicals hidden inside blends. Ask a pharmacist to review the complete ingredient lists before combining supplements.

Which supplement is best for low libido during menopause?

No supplement is established as the best menopause treatment for low desire. Vaginal dryness, painful sex, poor sleep, mood, relationship context and hormonal change may each need different support. A GP or menopause specialist can discuss cause-specific options, including HRT or specialist-prescribed testosterone for some people.

What if an antidepressant lowered my libido?

Do not stop or reduce it without the prescriber. A medicine review can consider timing, dose, alternatives and the underlying mental-health condition. Maca and saffron have preliminary research in antidepressant-related sexual dysfunction, whereas a systematic review found no benefit for ginkgo; none should replace professional review.

References and further reading

1. NHS. Low sex drive (loss of libido). Reviewed 26 May 2026.
2. NHS. Treatment for menopause and perimenopause. Reviewed 27 May 2026.
3. International Society for the Study of Women’s Sexual Health. Statement on non-prescription supplements for female libido.
4. Shin BC, Lee MS, Yang EJ, Lim HS, Ernst E. Maca for improving sexual function: a systematic review. BMC Complementary Medicine and Therapies. 2010.
5. Dording CM, Schettler PJ, Dalton ED, et al. A double-blind placebo-controlled trial of maca root for antidepressant-induced sexual dysfunction in women. 2015.
6. Ajgaonkar A, Jain M, Debnath K. Ashwagandha root extract for improvement of sexual health in healthy women. Cureus. 2022.
7. National Center for Complementary and Integrative Health. Ashwagandha: usefulness and safety.
8. Kashani L, Aslzadeh S, Shokraee K, et al. Saffron in the treatment of female sexual dysfunction: a randomised placebo-controlled trial. 2022.
9. Martimbianco ALC, Pacheco RL, Vilarino FL, et al. Tribulus terrestris for female sexual dysfunction: a systematic review. 2020.
10. Cieri-Hutcherson NE, Jaenecke A, Bahia A, et al. Systematic review of L-arginine for hypoactive sexual desire disorder and related conditions in women. 2021.
11. Mayo Clinic. L-arginine: safety and interactions. Updated 15 March 2026.
12. Rao A, Steels E, Beccaria G, Inder WJ, Vitetta L. Standardised fenugreek seed extract, sex hormones and sexual function in healthy menstruating women. 2015.
13. National Center for Complementary and Integrative Health. Fenugreek: usefulness and safety.
14. Concerto C, Rodolico A, Meo V, et al. Nutraceuticals for antidepressant-induced sexual dysfunction: a systematic review. 2022.
15. National Center for Complementary and Integrative Health. Ginkgo: usefulness and safety.