Curious About Sex Supplements? Here’s What You Need to Know

For many, sex supplements seem like a promising avenue to solve issues like erectile dysfunction, low libido, and vaginal dryness. But beyond the promises, what’s the real story? Do they truly deliver benefits, or is it mostly a placebo effect?

That said, we’ve gathered insights from extensive studies and reliable sexual health resources to see if how effective the ingredients behind these supplements, possible side effects, and safer alternatives.

Common Ingredients in Sex Supplements

While listing every single sex supplement in the country and checking their effectiveness isn’t quite possible for this guide, we can focus on the various ingredients commonly found in these products. By understanding what’s inside, we can check if the ingredients truly hold up to their claims.

1L-Arginine

L-Arginine is an amino acid that is proven to enhance blood flow and stimulate the release of growth hormone, insulin, and other similar substances within the body. Other than being utilized in chest pain, hypertension, necrotizing enterocolitis, and other blood flow conditions, it’s specifically known to assist in erectile dysfunction.

Since erection and maintaining one are all about good blood flow, it’s no wonder that L-arginine is a top ingredient in most sex pills. It causes the blood vessels to open or widen, allowing more blood to reach where it needs to, making it easier to get and sustain an erection.

Taking 2.5-5 grams of L-arginine daily by mouth appears to enhance sexual function in individuals with ED, particularly when combined with drugs such as sildenafil and tadalafil, WebMD states.

A 2018 meta-analysis of 10 studies also brought forward an important point: L-Arginine supplements taken in doses from 1,500 to 5,000 mg significantly enhanced ED over doing nothing or receiving a placebo. But not only did it help greatly with overall satisfaction and sexual enjoyment, it even helped with orgasmic functioning. The only thing that didn’t get affected was sexual desire.

2Korean Red Ginseng

Another popular ingredient you’ll often spot in sex supplements is Ginseng, especially the Korean Red Ginseng or Panax Ginseng. Once this plant has reached five years or older, its root is carefully extracted and used for supplements. Some folks use it to lessen the severity of heart disease symptoms, while others genuinely turn to it as an alternative treatment for erectile dysfunction.

And while it’s known to help men achieve and maintain an erection, you might also hear claims that it can help with menopausal symptoms. However, a 2020 study concluded that Korean Red Ginseng didn’t work for relieving menopausal symptoms. Instead, it showed a surprising improvement in sexual function in women. Just a heads-up, though, this particular study is quite limited, and another 2010 study that showed similar results only had 32 participants, so more research is needed.

Going back to erectile dysfunction, there are studies implying that Ginseng can be effective for ED. However, a 2008 review of these studies found that there’s limited information to definitively prove that Korean Red Ginseng can certainly help people with erection issues on its own.

But here’s where it gets interesting, as a much more recent study, which combined vitamin E and Korean Red Ginseng and involved 52 participants, had a promising result. The combination of ingredients did work for erection, though other aspects of sexual function remained the same. The researchers did note that they’ll still need further trials to solidify this claim, but that positive result is a great start.

3Zinc

Ever wonder why zinc is included in most sex supplements? It’s because zinc helps in producing hormones like testosterone and prolactin which are known for improving sexual function.

There’s even a study in which researchers provided male rats with daily doses of zinc (1 mg, 5 mg, or 10 mg) for two weeks, monitoring their sexual activity and also testing their hormone levels. After the experiment, their results indicated that zinc therapy has the ability to enhance sexual competence in male rats, albeit dose-dependent.

Zinc can also be of significant assistance for women, albeit more in terms of aiding their reproductive system and less in terms of directly influencing sex. For example, one 2020 study posited that zinc may be useful in alleviating symptoms of PCOS (Polycystic Ovary Syndrome) and Primary Dysmenorrhea.

Now, while the studies surrounding the effectiveness of zinc in sexual health conditions remain limited, the current findings are positive nonetheless.

4Horny Goat Weed (Epimedium)

Not only does the name perfectly fit a sex supplement, but Horny Goat Weed is also known to be a great supplement for people with ED. The active ingredient inside of it is icariin, an extract of the Epimedium plant. It inhibits the activity of PDE5 (or protein phosphodiesterase type 5). This enzyme blocks the dilation of the arteries in the penis. So, when PDE5 is stopped from blocking the arteries, blood is allowed to fill it and create an erection.

As for the studies, a 2021 review of medicinal plants for inhibiting PDE5 highlighted that icariin is the most effective plant-based option for ED. There’s also some animal research done, in which rats were provided with a purified extract of horny goat weed and found to have improved erectile function.

5Fenugreek (Trigonella foenum-graecum)

Fenugreek is another popular sex supplement ingredient, known to help lower blood sugar levels, reduce menstrual pain, and increase sexual arousal.

But what do the studies really say? A 2020 study with 138 male participants found that taking the supplement with Fenugreek inside had a quantifiable boost in testosterone level. There’s also another 12-week study with 120 men who took 600 mg of fenugreek seed extract per day; findings revealed enhanced testosterone level and improved libido.

But there are some studies that are on the sketchy side because they’re backed by companies investing in Fenugreek products, like this one in which 49 athletic men took 500mg supplements daily.

6Dehydroepiandrosterone (DHEA)

DHEA (dehydroepiandrosterone) is a key hormone your adrenal glands produce that serves as a vital precursor to sex hormones like testosterone and estrogen. Its production peaks in your mid-20s and then naturally decline with age, a pattern often seen with other essential hormones like testosterone and estrogen.

That’s why, to combat these decreasing hormones, some people take DHEA supplements in hopes of addressing sexual dysfunction. The studies are still somewhat limited in proving this claim, and current ones can sometimes have conflicting results.

For example, a 1998 study which involved providing 19 healthy, non-obese adults between 50 and 65 years old with DHEA supplements, found different effects on men and women. Women converted the DHEA into more potent sex hormones (like testosterone), reaching levels that were similar to, or even a little above, what younger women have. Meanwhile, there wasn’t a noticeable change in these particular potent sex hormones for men.

7Tribulus Terrestris

Another plant used in sex supplements is Tribulus Terrestris, a fruit covered with spines and traditionally known as an aphrodisiac in various cultures. There are claims that it can work for sexual disorders, infertility, enlarged prostate, and even chest pain.

Like with many ingredients in this section, studies are still somewhat limited, but the available research often shows positive results. For instance, a 2014 study involving women with hypoactive sexual desire disorder (HSDD) found that those who took a pill containing Tribulus Terrestris experienced significant improvements in their sex drive and overall sexual function.

8Maca (Lepidium meyenii)

Another interesting ingredient that you might find in sex supplements is the maca plant. It’s a cruciferous vegetable from Peru known as a natural remedy for low libido and infertility, as it’s believed to have beneficial compounds like macamides, alkaloids, and fiber.

The studies for this one are limited, but has promising results. For example, there’s this 2022 systematic review that examined 57 studies on Maca’s benefits, especially those concerning sexual dysfunction. The review suggests that Maca root could be an effective treatment for a range of conditions, but more clinical trials are still needed.

9Yohimbine (Yohimbe)

Yohimbe not only comes with an interesting name but also an interesting origin. As most ingredients on sex supplements are made with plants, this one came from a tree bark. It specifically contains the chemical yohimbine that promises to increase blood flow and nerve impulses to the penis, making it a popular choice for erectile dysfunction (ED) supplements.

Studies for this are pretty limited though, so it’s not recommended to be used as the primary treatment or supplement for ED.

10Vitamin B6

Vitamin B6, also known as pyridoxine, is a common water-soluble vitamin you’ll find naturally in lots of foods, plus it’s often added to other foods and supplements.

Some resources say that regularly taking this vitamin can be good for your brain and even help with morning sickness. There are also some interesting claims that it can help regulate sexual hormones. However, we’re still waiting on more studies and trials to back up those specific claims.

What are the Side Effects?

Like with any other supplement, side effects will always show up, so don’t panic if you ever experience any mild side effect from taking any of these supplements. But if the effects become detrimental to your overall comfort and health, you’ll need to check on your healthcare provider immediately:

• Headaches
• Muscle aches and pains
• Congestion or runny nose
• Indigestion
• Flushes (redness of skin)
• Diarrhea
• Dizziness
• Vision problems

Alternatives to Sex Supplements

While most sex supplements aren’t inherently harmful, taking them regularly or incorrectly (like boosting the recommended dose) can lead to long-term issues. We’re talking about risks like liver or kidney damage, becoming psychologically dependent, experiencing priapism (that’s a prolonged and painful erection), or even cardiovascular issues.

That said, there are fantastic, non-supplement ways to support your sexual health and work through these conditions:

1Lifestyle Changes

Wanna know the safest and cheapest way to manage your erection difficulties or low sex drive? You need to change your lifestyle.

This means changing your diet to more nutritional meals, getting regular exercise, and finding ways to de-stress (like creative breaks or a day out). It also means cutting back on vices like cigarettes and alcohol, and prioritizing sleep.

Now, it’s pretty unrealistic to just completely change all of your prior habits, so we recommend making gradual adjustments. This way, you won’t feel overwhelmed, and you’ll set yourself up for lasting success.

2ED Devices

For those experiencing erectile dysfunction, pleasure devices like penis pumps and cock rings can help temporarily maintain an erection.

A penis pump is a cylindrical device you insert your penis into. It works by pumping out air to create a vacuum, causing your penis to become erect. Once you’ve achieved an erection, you can remove the pump and proceed with the deed.

Meanwhile, a cock ring is a stretchy ring, often made of silicone, worn around the base of the penis to help prolong erections. However, it should only be worn for a maximum of 20 minutes.

If you’re interested in trying one, many sex toy stores offer these. But if your condition is severe, please talk to your doctor before using any of these ED devices.

Takeaway

Sex supplements can certainly offer support for those experiencing sexual dysfunction, but please remember they’re not a miracle cure-all.

For the best possible results, we always recommend starting with a conversation with a specialist. They can help you explore the most effective options tailored specifically for you or your partner’s needs. Plus, they can guide you on which supplements might genuinely be beneficial and ensure they won’t negatively interact with any other medications you might be taking.