health
Sexual Function and Libido Improvement
Sexual function and libido improvement refers to a perceived or measured change in sexual desire and sexual functioning. A person may notice more interest in sexual activity, changes in arousal, or improved ability to engage in sexual activity, depending on how the outcome is assessed.
Sexual function and libido improvement describes a health outcome centered on sexual function and libido.
These are research findings, not promises. Most options have little evidence, and results differ from person to person.
What may help
What studies found for each option, best evidence first.
14 options:3 some evidence1 mixed6 not enough evidence3 personal stories only1 no benefit found
MeditationpracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 3 studies with a clear result found a benefit. Strongest study: a systematic review of studies.
A review of 90 people reported that two studies found evidence only for attachment-anxiety buffering on positive sexuality and trait mindfulness. This does not establish a general improvement in sexual function.
Open the Meditation pageBreathworkpracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 2 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
A 2026 randomized trial of 64 women found a 5.01-point greater increase in total sexual function scores with breathing exercises than with the control; 23.33% of the breathing-exercise group exceeded the specified score threshold, compared with none in the control group. A separate trial in men reported better intravaginal ejaculatory latency time when diaphragmatic breathing was added to treatment and pelvic floor muscle training.
Open the Breathwork pagePilatespracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 2 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
Open the Pilates pageRed Light Therapy (Photobiomodulation)practiceMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
2 of 3 studies found a benefit; 1 found none. Strongest study: a systematic review of studies.
Open the Red Light Therapy (Photobiomodulation) pageYogapracticeNot enough evidence
Too few or too small studies to know if it works.
3 of 4 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized trials found a small improvement in sexual function, involving 730 people in its sexual-function analysis. The findings concerned people with concussion or post-concussion syndrome, and the review noted risk-of-bias concerns in nine RCTs (90%).
Open the Yoga pagePsychotherapypracticeNot enough evidence
Too few or too small studies to know if it works.
8 of 10 studies found a benefit; 2 found none. Strongest study: a pooled analysis of several trials.
Open the Psychotherapy pageTENS / EMS TherapypracticeNot enough evidence
Too few or too small studies to know if it works.
2 of 4 studies found a benefit; 2 found none. Strongest study: a randomized controlled trial.
In one randomized trial of 78 women with provoked vestibulodynia, pain during intercourse fell by 52.1% in one group versus 23.1% in the other. The findings conflict: a pooled analysis whose design was not recorded found no significant difference in sexual function between groups.
Open the TENS / EMS Therapy pageMindfulness MeditationpracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a systematic review of studies.
A review covering 301 participants reported improvements in desire, arousal, lubrication, orgasm, satisfaction and total sexual-function scores.
Open the Mindfulness Meditation page
Comparing practices
- MeditationSome evidence it helps2 trials
- BreathworkSome evidence it helps2 trials
- PilatesSome evidence it helps2 trials
The expert view shows every study, dose protocol and source.
What may help
Linked to improving it14 listedStart here
Most likely to help, from the evidence we have
- →PracticesMeditationCertaintyMediumSourceClinical4 other sources
A review of 90 people reported that two studies found evidence only for attachment-anxiety buffering on positive sexuality and trait mindfulness. This does not establish a general improvement in sexual function.
Who was studied
- People with a condition
- Pms
Open MeditationStudy result
psychosocial symptoms such as anxiety, depression, stress, and sexual function
- →PracticesBreathworkCertaintyMediumSourceClinical3 other sources
A 2026 randomized trial of 64 women found a 5.01-point greater increase in total sexual function scores with breathing exercises than with the control; 23.33% of the breathing-exercise group exceeded the specified score threshold, compared with none in the control group. A separate trial in men reported better intravaginal ejaculatory latency time when diaphragmatic breathing was added to treatment and pelvic floor muscle training.
Who was studied
- People with a condition
Open BreathworkStudy result
The BEs intervention resulted in significantly greater increases in FSFI total scores compared to the control group (MD = 5.01, 95% CI = 3.21 to 6.79, p = 0.001), corresponding to a large effect size (Cohen's d = 1.43); 23.33% of BEs women exceeded FSFI 28.1 vs none in control.
- →PracticesRed Light Therapy (Photobiomodulation)CertaintyMediumSourceClinical3 other sources
In a pooled analysis involving 20 people, sexual-function scores improved more with near-infrared transcranial photobiomodulation than with sham treatment: the average change was −2.55 ± 1.88 in 9 people versus −0.45 ± 1.21 in 11. A separate pilot study found an overall change in FSFI total scores, but specific comparisons between baseline and later timepoints did not remain statistically significant after the stated correction.
Who was studied
- People with a condition
- Alzheimers Disease
- Anxiety Disorder
- Depression
- Low Libido
- Menopause
- Parkinsons Disease
- +2 more
Open Red Light Therapy (Photobiomodulation)Study result
The average improvement in sexual function (indicated by a decrease in the SAFTEE sex total score) was significantly greater in those receiving NIR-mode t-PBM compared to those receiving sham-mode, both in the overall sample (NIR [n = 9] − 2.55 ± 1.88 vs. sham [n = 11] − 0.45 ± 1.21; z = 2.548, p =
- →PracticesPilatesCertaintyMediumSourceClinical2 other sources
A trial found higher post-intervention FSFI scores among postmenopausal women in the Pilates group (n = 30). In a separate 12-week study, post-treatment FSFI scores were 29.8 ± 3.7 in the study group versus 12.6 ± 1.5 in controls (n = 93).
Who was studied
- People with a condition
Open PilatesStudy result
The Pilates group showed a notable increase in FSFI scores post-intervention, indicating that Pilates exercises may improve sexual function in postmenopausal women.
Low probability(8)(0)(8)
- →PracticesYogaCertaintyLowSourceMeta-analysisSmall effect4 other sources
A pooled analysis of randomized trials found a small improvement in sexual function, involving 730 people in its sexual-function analysis. The findings concerned people with concussion or post-concussion syndrome, and the review noted risk-of-bias concerns in nine RCTs (90%).
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
- People with a condition
- Concussion
- Post Concussion
Open YogaStudy result
For the primary outcome, yoga intervention was associated with a significant small improvement in sexual function (-0.31; -0.47 to -0.15, p = 0.0002), with some concerns about risk of bias in nine RCTs (90%) and low-certainty evidence.
- →PracticesPsychotherapyCertaintyLowSourceRCTLarge effectconflicting findings10 other sources
A pooled analysis of randomized trials found improved overall sexual function with PLISSIT/EX-PLISSIT-based sexual counseling compared with controls among 467 people in its analysis (MD: 7.38, 95% CI: 4.04-10.72, p < .001). Results differed in women with MS: another pooled analysis of randomized trials estimated a positive effect, but its confidence interval included zero and p = 0.375 (Hedges' g = 0.927, 95 % CI = -1.122 to 2.976).
How big is the effect
Large effectA big difference on average. Check how strong the evidence is.
Who was studied
- Healthy people and patients
- Cancer
- Diabetes
- Female Infertility
- Hearing Loss
- Pregnancy
Open PsychotherapyStudy result
PLISSIT/EX-PLISSIT-based sexual counseling was associated with improved overall sexual function compared with control groups (MD: 7.38, 95% CI: 4.04-10.72, p < .001)
- →PracticesTENS / EMS TherapyCertaintyLowSourceClinicalconflicting findings4 other sources
In one randomized trial of 78 women with provoked vestibulodynia, pain during intercourse fell by 52.1% in one group versus 23.1% in the other (p = 0.01). The findings conflict: a pooled analysis whose design was not recorded found no significant difference in sexual function between groups (SMD of 2.37, 95% CI: -1.43 to 6.17; 1,401 people in this outcome’s analysis).
Who was studied
- People with a condition
- Depression
- Endometriosis
Open TENS / EMS TherapyStudy result
52.1% reduction in the dyspareunia VAS scores for Group 1, as compared to 23.1% in Group 2 (p = 0.01)
- →PracticesMindfulness MeditationCertaintyLowSourceClinical1 other source
A review covering 301 participants reported improvements in desire, arousal, lubrication, orgasm, satisfaction and total sexual-function scores.
Who was studied
- People with a condition
Open Mindfulness MeditationStudy result
Significant improvements in desire, arousal, lubrication, orgasm, satisfaction, and FSFI total scores.
- →PracticesHigh-Intensity Interval Training (HIIT)CertaintyLowSourceClinical1 other source
In a 2024 trial of 76 people, premature-ejaculation symptom scores were lower with HIIT than with normal breathing on Days 12, 13, and 14.
Who was studied
- People with a condition
Open High-Intensity Interval Training (HIIT)Study result
Time × Intervention interaction was significant with lower levels of premature ejaculation symptoms on Days 12, 13, and 14 in the HIIT group (M ± SD = 16.19 ± 3.45, 15.96 ± 3.43, and 15.15 ± 3.62) compared to the normal breathing group (M ± SD = 17.68 ± 3.06, 17.68 ± 3.15, and 17.44 ± 3.25).
- →PracticesAcceptance and Commitment Therapy (ACT)CertaintyLowSourceClinical1 other source
In a trial of 56 people, the intervention group's mean FSFI score increased to 20.68 ± 4.58 immediately after counseling, and the between-group difference was 5.120 points (P = .002).
Who was studied
- People with a condition
Open Acceptance and Commitment Therapy (ACT)Study result
Following ACT counseling, the intervention group's mean FSFI score significantly increased to 20.68 ± 4.58 immediately post-intervention ... Between-group differences were statistically significant both immediately (B = 5.120, P = .002)
- →PracticesFastingCertaintyLowSourceAnecdotal1 other source
This effect was mentioned in 2 of 425 Reddit reports discussing it.
- →PracticesLoving-Kindness Meditation (Metta)CertaintyLowSourceAnecdotal1 other source
This effect was mentioned in 2 of 260 Reddit reports discussing it.
Very low probability(2)(1)(1)
- →PracticesHatha YogaCertaintyVery lowSourceRCT1 other source
Human evidence has not established an effect of yoga on sexual function or libido.
Open Hatha YogaWho was studied
- People with a condition
- →SupplementsSea Moss (Irish Moss)CertaintyVery lowSourceAnecdotal1 other source
This effect was mentioned in 4 of 250 Reddit reports discussing it.
Open Sea Moss (Irish Moss)Timing
felt within days
Practices compared
Practices with at least one trial of their own for this goal. Ranked by how sure the evidence is, then effect size.| Practice | How sure | Effect size | Own trials | What worked in trials |
|---|---|---|---|---|
| Breathwork | CertaintyMediumSourceClinical | 2 trials or pooled analyses | 3×/week · 8–10 weeks | |
| Meditation | CertaintyMediumSourceClinical | 2 trials or pooled analyses | ||
| Pilates | CertaintyMediumSourceClinical | 2 trials or pooled analyses | ||
| Red Light Therapy (Photobiomodulation) | CertaintyMediumSourceClinical | 2 trials or pooled analyses | ||
| Psychotherapy | CertaintyLowSourceRCT | Large effect | 8 trials or pooled analyses | 60–75 min · 1×/week · 4 weeks |
| Yoga | CertaintyLowSourceMeta-analysis | Small effect | 3 trials or pooled analyses | |
| Acceptance and Commitment Therapy (ACT) | CertaintyLowSourceClinical | 1 trial or pooled analysis | ||
| High-Intensity Interval Training (HIIT) | CertaintyLowSourceClinical | 1 trial or pooled analysis | ||
| Mindfulness Meditation | CertaintyLowSourceClinical | 1 trial or pooled analysis |
What worked in trials: From the smallest to the typical amount in the trials that found this benefit. Not the most anyone did, not a target and not a limit.
How to read the evidence
Evidence tier — overall strength of the evidence for the whole compound
- StrongWell established — backed by strong, consistent human research.
- ModerateSome genuine support, but mostly from small or lower-quality studies. Promising, not proven.
- PreliminaryEarly-stage evidence — a promising hypothesis, not an established effect yet.
- LimitedVery limited evidence — treat this as a hypothesis, not proof.
- InsufficientNot enough good evidence to draw conclusions yet.
Certainty — how sure we can be that the effect is real
- Very highVery sure — strong, consistent evidence
- HighFairly sure — consistent evidence from good studies
- MediumModerately sure — new studies could change this
- LowNot sure — little or mixed evidence
- Very lowVery unsure — almost no usable evidence
Source — where the data comes from
- Meta-analysisPooled analysis of many trials — the strongest evidence
- RCTRandomized controlled trial — a strong human study design
- ClinicalA human clinical study
- Reference knowledgeFrom general health-science or pharmacology references, not a study of this exact claim
- Animal researchStudied in animals, not humans
- Community reportsAggregated user reports — anecdotal signal, not evidence
- TheoreticalMechanism-based reasoning, not yet tested
Study grade — quality of each underlying study (A best, D weakest)
- AHigh-quality — strong, consistent human trials
- BGood — solid evidence with some limitations
- CModerate — limited, small, or mixed-quality studies
- DWeak — preliminary, indirect, or animal-only
Confidence — how strongly the sources back a finding
A 0–100 score from study quality and agreement
Most supplement evidence is graded C–D. Read it as preliminary signal, not proof.
Full write-up
What is it
Sexual function and libido improvement refers to a perceived or measured change in sexual desire and sexual functioning. A person may notice more interest in sexual activity, changes in arousal, or improved ability to engage in sexual activity, depending on how the outcome is assessed.
Libido and sexual function are related but not identical: a change in desire does not necessarily mean the same change in physical sexual functioning. This outcome is also distinct from changes in a laboratory biomarker alone.
How interventions help
Sexual function and libido are broad outcomes, so interventions may affect different parts of the experience rather than one single measure. Studies have assessed changes in sexual-function ratings, desire, erectile function, testosterone, and pain during sex. This makes results difficult to compare directly: an intervention associated with improved erectile-function ratings is not necessarily addressing reduced desire, while an approach studied in people with a clinical condition may not apply to everyone seeking general libido support.
Timing also differs substantially. Some interventions were studied over 4 weeks, while others required 8 or 12 weeks, and Spirulina was studied for 6 months. Saffron Extract included research lasting 4-8 weeks, with one study lasting 10 days. Most evidence therefore describes changes during a period of continued use rather than an immediate response. Cordyceps is described as having an immediate onset, but its support comes from traditional use and animal studies rather than human evidence. Maca Root and Ashwagandha include findings described as persisting for days after stopping, whereas continuous daily use was specifically required for Garlic.
The interventions also differ in practical form. Supplements such as Saffron Extract, Tribulus Terrestris, Ashwagandha, and Maca Root were studied at specific daily amounts for defined periods, while Yoga and TENS / EMS Therapy represent non-supplement approaches. TENS / EMS Therapy and Yoga were studied in people with a clinical condition, so their findings should not automatically be generalized to people without that context. Some results are based on human studies, whereas others rely on community reports, theoretical links, traditional use, or animal studies; those categories provide different levels of direct support.
Choosing guidance
When choosing among these options, first separate human clinical evidence from theoretical, pharmacology-reference, and anecdotal support. Saffron Extract, Tribulus Terrestris, Ashwagandha, Maca Root, Tongkat Ali (Eurycoma), Ginkgo Biloba, Lemon Balm (Melissa), Spirulina, and Rhodiola Rosea have human evidence, although the study designs and outcomes differ. Saw Palmetto, Cordyceps, and most of the remaining low-support options are not supported by human evidence here, so they are better viewed as exploratory rather than established choices.
Time and effort also differ. Compare the listed typical dose and duration before treating options as interchangeable: studied protocols range from short courses to 12 weeks or 6 months, and amounts range from milligrams to grams. Some options were associated with effects appearing in days, while others were assessed over weeks. A choice that suits someone seeking a shorter trial may not suit someone willing to follow a longer course. Daily use is not required for every option, but Garlic is identified as requiring daily use.
The study population matters. TENS / EMS Therapy and Yoga were studied in people with a clinical condition, while Omega-3 was studied in the context of Endometriosis; those findings may not apply broadly to people without that context. Most supplement entries were studied in populations whose health status was not specified.
Finally, do not treat all positive findings as equally consistent. TENS / EMS Therapy is the only option listed with conflicting evidence. The many anecdotal or theoretical entries have limited value for comparing effectiveness, even when the reported timing sounds immediate. A practical choice therefore depends on whether human evidence, a shorter or longer trial, and applicability to the intended population matter most.