If you're looking to improve your sex life, you can choose from a variety of foods and supplements to boost your libido, including tribulus, maca, ginseng, curry leaf, saffron, ginkgo biloba, and L-citrulline. This article will also provide more information on "Is eating oysters good for sperm?", "How to eat oysters for good sperm", and other foods that are good for sex life.
1. Tribulus
Tribulus terrestris is a small-leaf plant with roots and fruits. Parts of this plant are quite popular in traditional Chinese and Ayurvedic medicine.
Tribulus is widely available as a sports supplement and is often marketed to increase testosterone levels and improve libido.
In a 90-day study of women with low sexual satisfaction, results showed that 88% of participants who took 750 mg of Tribulus terrestris daily reported increased sexual satisfaction.
Furthermore, another study conducted over 2 months in men revealed that taking 750-1,500 mg of Tribulus terrestris daily improved libido in 79% of them.
Studies in men with erectile dysfunction showed that taking 1,500 mg daily for 90 days improved both erectile function and libido.
2. Maca
Maca (Lepidium meyenii) is a root vegetable that has been used to boost fertility and libido. It is available in many forms, including powder, capsules, and liquid extracts.
A study conducted over about 12 weeks found that 42% of men who took 1,500-3,000 mg of maca daily reported increased libido.
A study of 131 people who used maca continuously for at least 6 weeks showed improved libido. Additionally, maca has also been shown to treat mild erectile dysfunction in men.
Most studies have found that taking 1.5-3.5 grams daily for at least 2-12 weeks is sufficient to increase libido.
3. Red ginseng
Ginseng, especially red ginseng, can help decrease libido and improve sexual function.
A 20-week study of 32 postmenopausal women showed that taking 3 grams of ginseng daily significantly improved sexual function and desire.
Additionally, ginseng can promote the production of nitric oxide, a compound that supports blood flow and helps the muscles in the penis relax.
However, using ginseng can cause side effects such as headaches and stomach upset. It can also interact with medications such as blood thinners, so those who use them may want to consult a healthcare professional before use.
4. Fenugreek
Fenugreek is an herb commonly used in alternative medicine that may help boost libido and improve sexual function. Fenugreek contains compounds that your body can use to produce sex hormones, such as estrogen and testosterone.
A six-week study of 30 men found that supplementing with 600 mg of fenugreek extract daily increased strength and improved sexual function.
Similarly, an 8-week study of 80 women with low libido determined that taking 600 mg of fenugreek daily significantly improved desire and sexual arousal compared to a placebo group.
However, fenugreek interacts with blood thinners such as warfarin. If you have a bleeding disorder, you should talk to your doctor before taking fenugreek.
5. Saffron
Saffron is a delicious spice derived from the Crocus sativus flower and has many uses such as reducing stress and stimulating libido (especially good for those taking antidepressants).
A four-week study of 38 women with low libido who were taking antidepressants found that taking 30mg of saffron daily significantly improved several sexual issues, such as reduced arousal and lubrication, compared to a placebo.
Similarly, in a four-week study of 36 men taking antidepressants and experiencing sexual dysfunction, taking 30mg of saffron daily significantly improved erectile function compared to a placebo.
6. Ginkgo biloba
Ginkgo biloba is a herbal supplement commonly used in traditional Chinese medicine.
It can treat various problems, including sexual disorders such as erectile dysfunction and low libido, as ginkgo biloba can increase nitric oxide levels in the blood, supporting blood flow by promoting the dilation of blood vessels.
A four-week study of 63 people showed that taking an average dose of 209 mg of ginkgo biloba daily treated sexual dysfunction related to antidepressants, low levels of desire, and reduced arousal in 84% of participants.
7. L-citrulline
L-citrulline is an amino acid that is naturally produced by your body. Your body then converts the amino acid into L-arginine, which helps improve blood flow by producing nitric oxide to dilate your blood vessels. In turn, this can treat erectile dysfunction.
For example, a short-term study of 24 men with mild erectile dysfunction showed that taking 1.5 grams of L-citrulline daily significantly improved symptoms in 50% of participants.
In another 30-day study in men, taking 800 mg of L-citrulline and 300 mg of trans-resveratrol daily improved erectile function and rigidity compared to a placebo.
L-citrulline is available in supplement form as capsules or powder but is naturally found in foods such as watermelon, dark chocolate, and nuts.
8. Other foods
Several other foods or supplements are often advertised to boost libido. However, there is still limited evidence to support this claim. Here are some foods that may boost your libido:
- Oysters: Many people are interested in the question "Is eating oysters good for sperm?". In fact, some animal studies have shown that oysters can increase libido, but there are no human studies in this area. Therefore, questions related to oysters such as "How to eat oysters for good sperm" and "What are the benefits of eating oysters for men" need more research to be substantiated.
- Pistachios: Some evidence from studies suggests that nuts, especially pistachios, can increase libido in men.
- Watermelon: Watermelon is a rich source of L-citrulline, which can help treat erectile dysfunction.
- Chasteberry: There is some evidence that chasteberry can alleviate premenstrual syndrome (PMS) symptoms in women.
- Horny goat weed: The herbal ingredient horny goat weed contains compounds that may affect blood flow to the penis and have been linked to improved erectile function in animal studies.
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