How to Increase a Woman's Libido Naturally: What Helps

The best-supported natural ways to support a woman's sex drive are everyday ones: enough sleep, lower stress, regular exercise, moderate drinking and a relationship where you can talk openly. Herbs such as maca, tribulus, ashwagandha and ginseng are widely marketed for libido, but the human studies behind them are small and short. If low desire bothers you or your partner, a clinician can help look for the cause.

Key Takeaways

Desire naturally varies over time and between people. Occasional dips are common.
In a 14-day study of 171 women, longer sleep was linked to more sexual desire the next day.
Chronic stress and distraction were linked to lower physical arousal in a small lab study.
Regular exercise is linked to better mood, body image and sexual well-being in women.
Maca, tribulus, ashwagandha and Korean red ginseng each have only a few small trials in women, with results that need confirmation.
Some medicines can affect desire. Talk to your prescriber before changing anything, and see a clinician if low desire is distressing.

Evidence grade: Emerging. Lifestyle links come from observational and pilot studies, and each herb has only one to a few small, short randomized trials in women, so firm conclusions are not possible yet.

What Shapes Sexual Desire

Desire is not a fixed setting. It moves with your health, your mood, your relationship and your circumstances. MedlinePlus, the National Library of Medicine's consumer site, lists both physical and psychological factors. Physical factors include some health conditions, hormone changes and certain medicines. Psychological factors include work stress, low mood and relationship concerns, and for some women, past trauma.

MedlinePlus also notes that occasional problems are common. If a change in desire lasts more than a few months or causes distress for you or your partner, that is the time to see a healthcare provider. Finding the reason behind a change matters more than any product, and the right next step depends on that reason.

Sleep

Sleep is one of the easiest factors to overlook. In a 2015 study, 171 women completed a short survey every morning for 14 days. On days after longer sleep, women reported greater sexual desire. Each extra hour of sleep was linked to a 14% higher chance of partnered sexual activity that day. The study was a pilot in a university group, so it shows a link rather than proof of cause, but the finding fits common experience: tired people often have less interest in sex.

If your nights are short or broken, start there. Our guide to nutrition for better sleep quality covers food habits that can help, and caffeine late in the day is worth a look too, as explained in how caffeine affects sleep.

Stress and Distraction

Stress takes up mental space that desire needs. In a small 2013 lab study, researchers compared 15 women with high chronic stress and 15 women with average stress. The high-stress group had lower physical arousal while watching an erotic film, higher levels of the stress hormone cortisol, and more distraction. Distraction was the strongest predictor of lower arousal.

Steps many people use to manage stress include regular movement, time outdoors, breathing exercises, meditation and protecting time for rest and leisure. For food-related ideas, see our article on nutritional approaches to stress relief.

Relationship and Communication

Relationship concerns are one of the psychological factors MedlinePlus lists. Talking openly with your partner about what you enjoy, what has changed and what gets in the way can lower pressure on both of you. Couples or sex therapy is another option when it is hard to have these talks alone. A healthcare provider can refer you to a qualified therapist.

Exercise

A 2018 review looked at how exercise relates to women's sexual function. Short bouts of exercise were linked to short-term increases in physical arousal, likely through the nervous system and hormones. Regular exercise over time appeared to support sexual satisfaction more indirectly, through better heart health, better mood and a more positive body image. Any type of activity you enjoy and can keep doing counts, whether that is walking, cycling, swimming, strength training or yoga.

Alcohol

A drink may make some people feel more relaxed, but heavier drinking works against sexual function. A 2023 meta-analysis of seven studies with more than 50,000 women found that alcohol use was associated with a 74% higher likelihood of sexual difficulties. These were observational studies, so they show a link rather than proof. Still, keeping alcohol moderate, or skipping it, is a reasonable step if desire has dipped.

Medications

MedlinePlus notes that some drugs can affect desire and sexual function. If you noticed a change after starting a new medicine, including hormonal birth control, bring it up with your doctor or pharmacist. Do not stop or change a prescribed medicine on your own. Your prescriber can tell you whether the medicine might be involved and what your options are.

Herbs Marketed for Libido: What the Studies Show

Many supplements sold for women's libido contain the same short list of herbs. Here is what the human research shows for the four most common ones. Each trial was small and short, and results from one trial need to be repeated before they can be trusted.

Ingredient	Best human study in women	Amount and length	What was found	Main limits
Maca root	2008 crossover trial, 14 postmenopausal women	3.5 g a day of powdered maca for 6 weeks	Lower scores for sexual difficulties and psychological symptoms than placebo; no change in hormone levels	Very small; a 2010 systematic review found only four small trials of maca overall
Tribulus terrestris	2014 trial, 67 premenopausal women with clinically low desire	7.5 mg a day of extract for 4 weeks	Improved desire, arousal, lubrication and satisfaction scores; side effects similar to placebo	One small, short trial in one country
Ashwagandha root	2015 pilot trial, 50 healthy women	300 mg of a concentrated root extract twice a day for 8 weeks	Improved arousal, lubrication, orgasm and satisfaction scores; more satisfying sexual encounters	Pilot study using one specific extract
Korean red ginseng	2010 crossover trial, 32 menopausal women	Three 1 g capsules a day	Improved arousal scores; two cases of vaginal bleeding during ginseng use	Small; only 28 women finished

Maca

Maca is an Andean root in the mustard family. In a 2008 trial, 14 postmenopausal women took 3.5 g of maca powder a day for six weeks and a placebo for six weeks, in random order. Scores for sexual difficulties and psychological symptoms dropped during the maca period, and blood levels of estrogen-related hormones did not change. A 2010 systematic review found only four small randomized trials of maca for sexual function. Its authors said the evidence was too limited to draw firm conclusions.

Tribulus terrestris

Tribulus is a plant used in traditional herbal practices. A 2014 trial in Iran assigned 67 premenopausal women with clinically low desire to a tribulus extract or a placebo for four weeks. Sixty women finished. The tribulus group reported more improvement in desire, arousal, lubrication and satisfaction scores, and side effects were about as common as with placebo. This is one small, short study, and the authors called for more research.

Ashwagandha

Ashwagandha is an evergreen shrub used in Ayurvedic tradition. In a 2015 pilot trial in India, 50 healthy women took a concentrated ashwagandha root extract (300 mg twice a day) or a placebo for eight weeks. The ashwagandha group reported more improvement in arousal, lubrication, orgasm and satisfaction, and more satisfying sexual encounters. NCCIH notes that ashwagandha studies are often small and use many different preparations, so results from one extract may not apply to another.

Ginseng

Asian ginseng (Panax ginseng) is sold as white or red ginseng depending on how the root is prepared. In a 2010 crossover trial in Korea, 32 menopausal women took Korean red ginseng (three 1 g capsules a day) or a placebo. Among the 28 who finished, ginseng improved scores for sexual arousal. Two women had vaginal bleeding while taking ginseng. NCCIH notes that most ginseng trials are small and shorter than three months.

Choosing a supplement

If you decide to try a supplement, choose one that lists its ingredients clearly and discuss it with your healthcare provider first. OPA Women's Vitality is a two-capsule daily women's wellness formula for balance, circulation and vitality support. Each serving lists 100 mg of L-arginine, 100 mg of L-tyrosine, 26 mg of zinc, B vitamins, 500 mcg of BioPerine and an 802 mg botanical blend that includes maca root, tribulus, ashwagandha and Panax ginseng, along with epimedium, dong quai, ginkgo and other traditional herbs. Because the botanicals are in a blend, the label does not show how much of each herb a serving contains, so it cannot be compared directly with the amounts used in the studies above. Read the safety notes below before using any product with these herbs.

Safety and Interactions

Ashwagandha: NCCIH says it may be safe for short-term use of up to three months. It can cause drowsiness, stomach upset, diarrhea and vomiting, and rare cases of liver injury have been reported. It should be avoided during pregnancy and breastfeeding and is not recommended for people with autoimmune or thyroid disorders or who are about to have surgery. Talk to your doctor or pharmacist if you take medicines for diabetes, blood pressure or thyroid, immunosuppressants, sedatives or anti-seizure medicines.
Asian ginseng: Short-term use of up to six months appears safe for most people, according to NCCIH. Trouble sleeping is the most common side effect. Ginseng may interfere with blood clotting and may lower blood sugar, and some experts advise against it during pregnancy and breastfeeding. Talk to your doctor or pharmacist before using it if you take any medicine, especially blood thinners or diabetes medicines.
Maca and tribulus: The small trials above did not report serious problems, but they were too short and small to establish long-term safety. Ask your healthcare provider before using them, especially if you are pregnant, breastfeeding or take medication.
Prescription medicines: If you think a medicine is affecting your desire, talk to your prescriber. Do not stop or adjust it on your own.
When to see a clinician: See your healthcare provider if low desire lasts more than a few months, causes distress, or comes with pain during sex or other new symptoms.

Frequently Asked Questions

Is it normal for a woman's libido to change?

Yes. Desire varies over time and from person to person, and occasional problems with sexual function are common. Sleep, stress, relationship changes, hormones and medicines can all play a part. If a change lasts more than a few months or bothers you or your partner, talk to a healthcare provider.

What can cause low sex drive in women under 30?

At any age, common factors include stress, short sleep, relationship concerns, low mood and some medicines. Some health conditions can also play a part. A healthcare provider can help work out which factors apply to you.

Does maca increase female libido?

Maca has a few small trials, including a 2008 study in 14 postmenopausal women that found lower scores for sexual difficulties after six weeks. A 2010 review of the available trials said the evidence was too limited for firm conclusions. It is a possibility, not an established effect.

Can birth control lower libido?

Some medicines can affect desire, and hormonal birth control is one that women often ask about. If you noticed a change after starting a medicine, talk to your prescriber about it. Do not stop a prescribed medicine on your own.

Are there foods that work as aphrodisiacs?

Foods such as dark chocolate and figs are often described that way, but the studies covered in this article tested herbs and habits, not foods. A balanced diet that supports your energy and overall health is a sensible base, rather than relying on any one food.

How long do libido supplements take to work?

The trials in women lasted four to eight weeks, so results, if any, were measured over weeks rather than days. NCCIH describes ashwagandha as possibly safe for short-term use of up to three months. Talk to your healthcare provider about how long to try a product and when to stop.

Sources

Disclosure: OPA Nutrition sells supplements, including products mentioned in this article. This content is for education only and is not medical advice. Statements about dietary supplements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Talk to your healthcare provider before using any supplement, especially if you take medication or have a medical condition.

Written and reviewed by Michael Gonzales, Founder, OPA Nutrition · Last reviewed: October 17, 2026 · How OPA researches and writes

How to Increase a Woman's Libido Naturally