Saw Palmetto
This herbal remedy is known as a vasodilator, which means it helps improve blood flow. It is also thought to slow the breakdown of testosterone in the body.
Recommended dosage: 160–320 mg
Ginkgo Biloba
Also referred to as ginkgo, this natural supplement works to increase blood flow. “Theoretically, it could increase blood flow to female genitals, which might help with libido. But it’s known more so for guys,” explains Dugoua.
Recommended dosage: 60–240 mg up to twice daily
Ashwagandha
This well-known adaptogen herb is often referred to as Indian ginseng. Research suggests that it is good for both decreasing the stress hormone cortisol and slightly increasing testosterone. Dugoua recommends taking ashwagandha, particularly for people in their 20s or 30s experiencing low testosterone.
Recommended dosage: 240–500 mg per day
Maca
Studies have shown this adaptogenic root vegetable may help balance hormones, improve libido and decrease sexual dysfunction in postmenopausal women. This may be in part because it is also shown to have mood-boosting and anxiety-easing properties. It is often found in libido formulas for women.
Recommended dosage: 1.5–5 grams per day
B-Complex
There are many reasons to take vitamin B-complex—keeping the nervous system healthy and boosting our mood, for instance. It also is shown to play a critical role for most hormonal balancing by helping to create and activate estrogen and support metabolism.
Recommended dosage: A combination of approximately 1.1–1.2 mg B1, 1.1–1.3 mg B2, 14–16 mg B3, 5 mg B5, 1.3 mg B6, 30 mg biotin, 400 mcg folic acid and 2.4 mcg B12
Zinc
This mineral has been shown to help regulate hormones, including testosterone. Zinc deficiency has been linked to erectile dysfunction and lower sperm counts.
Recommended dosage: 15–30 mg of zinc picolinate (thought to be easier to absorb than other types)
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