Sexual wellness is influenced by many factors—hormones, circulation, stress levels, energy, and overall health. While no supplement can replace a balanced lifestyle, certain well-researched options can support libido, arousal, stamina, and performance when deficiencies exist or when extra help is needed. In 2026, the supplement market has matured, with more rigorous testing and transparency, but quality still varies widely.
This guide highlights the top evidence-based supplements for sexual wellness, suitable for both men and women. These picks are drawn from clinical studies, meta-analyses, and recent reviews (up to 2025–2026). Always choose reputable brands with third-party testing (USP, NSF, or ConsumerLab verified), start with lower doses, and consult a healthcare provider—especially if you take medications, have health conditions, or are pregnant.
1. Maca Root (Lepidium meyenii)
Best for: Boosting libido and energy in both men and women Evidence: Maca consistently ranks among the most studied natural aphrodisiacs. Multiple randomized trials show it improves sexual desire without directly altering testosterone or estrogen levels. A 2025 meta-analysis confirmed moderate improvements in libido scores for both sexes after 6–12 weeks, with particular benefits for postmenopausal women and men with mild erectile concerns. Typical dose: 1,500–3,000 mg daily (gelatinized maca is easier on the stomach) Pros: Well-tolerated, energizing, mood-enhancing Cons: Effects may take 4–8 weeks; some report mild digestive upset Best for: People seeking a gentle, non-hormonal libido lift
2. Ashwagandha (Withania somnifera)
Best for: Reducing stress-related low libido and supporting testosterone Evidence: As an adaptogen, ashwagandha lowers cortisol, which can otherwise suppress sex hormones. Studies show it increases testosterone in men (by 10–22% in some trials), improves sperm quality, and enhances sexual function scores. In women, it reduces stress and anxiety while boosting arousal and satisfaction. A 2024–2025 review highlighted its role in stress-induced sexual dysfunction. Typical dose: 300–600 mg of standardized root extract (5–10% withanolides) daily Pros: Excellent for high-stress lifestyles; improves sleep and energy Cons: May cause drowsiness in some; avoid with thyroid medications without guidance Best for: Stressed individuals or those with low energy affecting desire
3. L-Citrulline / L-Arginine
Best for: Improving blood flow and erectile function (men) + arousal (women) Evidence: These amino acids boost nitric oxide production, relaxing blood vessels and enhancing genital blood flow. L-citrulline is more effective than L-arginine alone because it bypasses rapid breakdown in the gut. Trials show 1.5–3 g of L-citrulline daily improves erection hardness in men with mild-to-moderate ED. In women, combinations improve lubrication and clitoral sensitivity. Typical dose: 3–6 g L-citrulline or 3–5 g L-arginine (often combined with pycnogenol for better results) Pros: Fast-acting for vascular support; safe for most Cons: May cause mild stomach upset at high doses Best for: Men with circulation-related ED or women seeking better arousal response
4. Panax Ginseng (Korean Red Ginseng)
Best for: Enhancing arousal, stamina, and erectile function Evidence: One of the most researched herbs for sexual health. Meta-analyses confirm it significantly improves erectile function, sexual satisfaction, and libido in men. In women, it enhances arousal and reduces menopausal symptoms affecting desire. Recent studies also suggest benefits for fatigue-related low libido. Typical dose: 600–1,000 mg of standardized extract (4–7% ginsenosides) 1–3 times daily Pros: Energizing; supports mood and performance Cons: Can cause insomnia or restlessness if taken late; not ideal for high blood pressure Best for: Those wanting a stimulating, performance-oriented supplement
5. Tribulus Terrestris
Best for: Supporting testosterone and libido (more pronounced in men) Evidence: Mixed but promising results. Some studies show improved libido and sexual satisfaction without major testosterone increases in healthy men; others find benefits mainly in those with low baseline levels. In women, small trials report better desire and lubrication, especially during menopause. Typical dose: 750–1,500 mg standardized to 40–45% saponins daily Pros: Affordable; widely available Cons: Inconsistent results across studies; quality varies Best for: Men with mild libido concerns or as part of a broader stack
6. Zinc
Best for: Hormone production and reproductive health Evidence: Zinc is essential for testosterone synthesis and sperm health in men. Deficiency is linked to low libido and erectile issues. In women, adequate zinc supports estrogen balance and ovarian function. Supplementation improves sexual function in deficient individuals. Typical dose: 15–30 mg elemental zinc daily (with food to avoid nausea) Pros: Inexpensive; foundational mineral Cons: Excess can interfere with copper absorption—don’t exceed 40 mg long-term Best for: Anyone with suspected deficiency (common in vegetarians/vegans)
7. Vitamin D
Best for: Overall hormonal health and mood Evidence: Low vitamin D is associated with low testosterone in men and reduced sexual function in both sexes. Supplementation (especially in deficient individuals) improves libido, erectile function, and mood—key for desire. Typical dose: 2,000–4,000 IU daily (adjust based on blood levels) Pros: Safe; benefits extend to bone and immune health Cons: Requires testing for optimal dosing Best for: People with limited sun exposure or confirmed low levels
8. Fenugreek
Best for: Libido and testosterone support (men) Evidence: Standardized extracts increase free testosterone and improve sexual function scores in men. Some studies also report enhanced libido in women. Typical dose: 500–600 mg standardized extract daily Pros: Pleasant aroma; supports muscle mass too Cons: Can cause body odor in some Best for: Men looking for a testosterone-friendly herb
Bonus: Popular Combination Formulas
Many brands offer blends (e.g., ArginMax for Women, Prelox, or Lady Prelox) that combine L-arginine, ginseng, ginkgo, and other ingredients. These often show stronger results than single supplements due to synergy.
Final Thoughts: Smart Supplementation in 2026
Supplements work best when addressing specific needs—stress, poor circulation, hormone imbalance, or nutrient gaps. The strongest evidence supports:
- Maca and ashwagandha for general libido
- L-citrulline and ginseng for vascular/arousal support
- Zinc and vitamin D as foundational nutrients
Start with one or two, track changes over 8–12 weeks, and pair with lifestyle basics: exercise, sleep, stress management, and a nutrient-rich diet. If low libido or sexual dysfunction persists, see a healthcare provider—supplements aren’t a substitute for addressing underlying medical issues.
Choose quality over quantity, be patient, and listen to your body. Sexual wellness is a journey—small, consistent steps often yield the biggest rewards.