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Many people are not satisfied with their natural libido. They want to increase their sex drive for various reasons. Maybe their new partner's libido is higher than theirs, or they are trying to rekindle the romance with a long-term partner. People looking to increase their libido usually prefer natural, safe, and effective supplements. However, it is important to realize that the FDA does not require manufacturers to prove that dietary supplements are effective or safe.

Why does libido decline?

Libido naturally waxes and wanes throughout life in response to hormones and other factors. Most men experier their highest sex drive in their teens and early 2os, and then it slowly and gradually declines throughout the rest of their life, particularly after age 35. Most women experience their highest sex drive in their late 205 through menopause. After menopause, some women maintain high sex drive throughout the rest of their life, while others experience a post-menopausal decline in sex drive.

In addition to these general trends driven by age-related hormonal factors, daily life can strongly affect libido. Stress, fatigue, and anxiety can repress sexual desire. Some medications, most notably certain kinds of antidepressants, can inhibit libido and cause sexual dysfunction in both men and women. Relationship conflicts and difficulties can also significantly impair libido, especially in women.

Natural libido boosters

The four most popular libido boosters today are: Maca root Tongkat ali Fenugreek Ginseng

Ulis Maca root Lepidium meyenii is a plant native to the Andes mountains. It is sometimes called Peruvian ginseng or, more commonly, maca. The plant produces a fleshy tuber that resembles a turnip. It is commercially cultivated, and the tubers are harvested, dried, and turned into a powder that is sold as a nutritional supplement. In Peru, fresh maca root is cooked and consumed as a root vegetable, but due to its unique flavor, it has not become popular as a culinary vegetable elsewhere.

The plant that makes maca roots is adapted to growth in harsh conditions at high altitudes. It grows well in the Andes, and certain parts of China with a similar environment and altitude have been cultivating maca root to meet the increasing market demand.

Maca has long had a reputation in Peru as a fertility and libido booster and is used to treat menopausal symptoms. The composition of the root has been studied, and it contains polyphenols, alkaloids, glucosinolates, macamides, MTCA, and macaridine, among other phytochemicals.

A systematic review found convincing evidence that maca root boosted libido in both men and women. It may also alleviate sexual dysfunction caused by antidepressants in women and improve the symptoms of erectile dysfunction in men. However, the evidence base was small, and the authors of the review concluded additional research is necessary to confirm these findings.

The safety of maca root has been questioned. It contains MTCA, which is a monoamine oxidase inhibitor. However, the MTCA should be heat-inactivated during the process of preparing maca root powder. Cooked maca root has been consumed as a significant part of the diet in the Andes for generations, and it has never been known to cause any health issues.

Tongkat ali

Eurycorna longifolia is a shrub native to Indonesia. Its root has a long history of being used in folk medicine to treat various ailments, such as headaches, malaria, and indigestion. It is also widely known as an aphrodisiac.

Traditionally, the root is boiled, and the water used to boil the root is consumed. Alternatively, the boiled root is mashed into a paste for topical application. Most commercial tongkat ali preparations grind the root up into powder and then soak the powder in hot water to extract the active ingredients into the water. Tongkat ali contains quassinoids, glycosaponins, alkaloids, coumarins, and other phytochemicals.

A systematic review found convincing evidence that taking tongkat ali increased testosterone levels in healthy men and in men with low testosterone levels. Two small randomized controlled trials reported that tongkat ali improved libido and sexual performance in healthy men. Tongkat ali has not been formally studied to determine whether it has any effect on women's libido. The folk literature on its use as a libido booster only refers to men.

The safety of tongkat ali has been questioned because some in vitro laboratory studies found it had the potential to cause DNA damage. The European Food Safety Commission issued a warning in 2021, stating the supplement has the potential to cause cancers in men who consume it and to cause anomalies in fetuses fathered by men who take it. They stated its safety has not been established for any use. It should be noted that the studies demonstrating a potential to cause DNA damage were conducted on cultured bacteria and mammalian cells, not animals or humans.

Fenugreek

Fenugreek is an herb native to Europe that resembles clover. Its seeds have a maple sugar flavor and have long been used to flavor foods. In folk medicine, fenugreek is used to treat diabetes and menstrual cramps and to boost libido in both men and women. Commercial fenugreek supplements are usually made by grinding the seeds into a powder and then extracting the active ingredients from the powder.

One randomized controlled trial found that fenugreek seed extract increased both testosterone and estrogen levels in healthy menstruating women. It also significantly increased their libido. A systematic review found that fenugreek seed extract increased testosterone levels and libido in healthy young men. Fenugreek has been consumed in foods by many people for generations and is generally regarded as safe.

Ginseng

Ginseng is the root of various closely related plants, such as Panax ginseng (Korean ginseng), Panax notoginseng (Sout China ginseng), and Panax quinquefolius (American ginseng). These plants grow wild in cooler climates in Asia and North America. Their excessive collection has endangered the wild plants to the point that the South China species is almost extinct in the wild. There are restrictions or outright bans in most countries on collecting wild ginseng.

Ginseng is commercially cultivated for medicinal uses, and most products on the market are made from cultivated plants. The root can be prepared by peeling and drying it in the sun, producing white ginseng. Red ginseng is prepared by peeling the root and steaming it before drying. Red ginseng is generally more potent than white ginseng. The dried roots are then sold whole, sliced, or powdered. The root contains ginsenosides and gintonin, among other phytochemicals.

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