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

When sexual health concerns like erectile dysfunction, low libido, or lack of vaginal lubrication arise, it’s natural to seek solutions. For many, sex supplements seem like a promising avenue. 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 known to improve blood flow and stimulate the release of growth hormone, insulin, and other related substances in the body. Aside from being used for chest pain, high blood pressure, necrotizing enterocolitis, and other blood flow issues, it’s particularly known to help with erectile dysfunction.

Since getting and keeping an erection is all about healthy blood flow, it’s really no surprise that L-arginine is a star ingredient in many sex supplements. It helps open or dilate the blood vessels, which means more blood can get to where it needs to go, making it easier to achieve and maintain an erection.

According to WebMD, taking 2.5-5 grams of L-arginine by mouth daily seems to improve sexual function in people with ED, especially when paired with medications like sildenafil and tadalafil.

A 2018 review of 10 studies also highlighted a key finding: L-Arginine supplements, used in doses ranging from 1,500 to 5,000 mg, significantly improved ED compared to doing nothing or taking a placebo. What’s more, it genuinely helped with things like overall satisfaction, enjoyment during sex, and even orgasmic function. The only aspect that didn’t change was sexual desire itself.

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

You’ll also probably see zinc in some sex supplements, and for good reason, as it’s known to be beneficial for men with ED. This is because the ingredient is vital for the development and function of male sex organs, helping to produce hormones like testosterone and prolactin.

As for further proof of these claims, there’s one study that involves researchers giving male rats different daily doses of zinc (1 mg, 5 mg, or 10 mg) for two weeks, closely observing their sexual behavior and checking their hormone levels. After conducting the study, their findings suggested that zinc therapy can improve the sexual competence of male rats, though it’s dose-dependent.

On the other hand, zinc can also be quite helpful for women, though it’s more about supporting their reproductive system rather than directly impacting sex itself. For instance, a 2020 research suggested that zinc can be beneficial in relieving 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)

Another herb you’ll often find in sex supplements is Fenugreek (Trigonella foenum-graecum), a clover-like plant known for its potential to lower blood sugar levels, reduce menstrual pain, and even increase sexual arousal for both men and women. It’s also claimed to help boost testosterone, a hormone well-known for its role in sexual function.

But what do the studies actually say? There’s been several research exploring this. For instance, a 2020 study involving 138 male participants found that those taking the supplement had a measurable increase in testosterone concentration. There’s also another 12-week study involving 120 men who took 600 mg of fenugreek seed extract daily; results showed an increase in testosterone levels and improved libido.

However, some other studies, like one in which 49 athletic men took 500mg supplements daily, were backed by companies investing in fenugreek products. This naturally affects the perceived objectivity and validity of such claims within those specific studies.

6Dehydroepiandrosterone (DHEA)

DHEA (dehydroepiandrosterone) is a key hormone your adrenal glands produce that serves as a vital precursor to other sex hormones, including testosterone and estrogen. While its production peaks in your mid-20s, DHEA levels 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. However, 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)

The Maca plant is a cruciferous vegetable from Peru. It is known as a natural remedy for health conditions, including low libido and infertility. Various sources claim it offers beneficial compounds like macamides, alkaloids, and fiber, contributing to these health benefits.

But what do studies say? A 2022 systematic review, which examined 57 studies on Maca’s benefits, particularly concerning sexual dysfunction, suggests that Maca root could be an effective treatment for a range of conditions. However, clinical trials still require more rigorous reporting and methods for clearer evidence.

9Yohimbine (Yohimbe)

Yohimbe, which comes from tree bark and contains the chemical yohimbine, is a common ingredient in sex supplements. It’s thought to help by increasing blood flow and nerve impulses to the penis and vagina, making it a popular choice for ED supplements.

What do the studies say? Research suggests that yohimbine might help with conditions like ED. However, it’s generally recommended as an adjunct or additional treatment; it’s still better to look into more effective primary medications.

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?

As with any supplement or medication, side effects can pop up. While mild cases are usually harmless, please listen to your body. If you’re experiencing these side effects consistently or they become severe and unbearable, discontinue use and consult 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

One of the best ways to manage symptoms like erection difficulties or low libido is through lifestyle changes. Tons of studies show that these modifications can significantly reduce the severity or frequency of symptoms.

So, what does that look like? It means switching to whole, 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 absolutely prioritizing sleep.

We know changing your lifestyle isn’t always easy, 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.