Ways to naturally improve low sex drive for men and women

Karina C., Nutritionist, BSN

If you suffer from low libido, you are not alone. Low sex drive affects about 43% of women and 31% of men(1). It is something that can happen to you at any stage in life for a myriad of reasons. The root cause for low sex drive can be physical, mental, or chemical, such as: age, hormone changes, lifestyle/habits, medications, relationship troubles, communication frustrations, self-image, mental health, stress, physiological changes, and even health conditions like diabetes or high blood pressure. The impacts can move in both directions. Meaning, when desire is low it can affect your mood, stress levels, and sleep. Just as mood, stress, and sleep can be at the root of the low libido to begin with (2).

What do men and women have in common and what sets us apart when it comes to low libido? For women decreased desire can stem from mental health and decreases in estrogen and progesterone during menopause. Men see decreases in libido most commonly from increased stress and low testosterone. Both men and women see decreases in desire as a side-effect of prescription medications.

1. Habits

Creating and keeping healthy habits are not only great ways to improve your overall quality of life but can also decrease the number of libido killers. Try…

• Managing your stress often feels like a daunting task but keep it simple. Be aware of your stressors and cut them off before they snowball with calming deep breaths, step away from your desk or end your day with a decompressing moment of being present. (2)(3)
• Incorporating exercise for physical and mental energy, mood regulation, and circulation. It does not have to be long hours at the gym. Try weightlifting will help build muscles which in turn help produce natural testosterone levels. Swimming, jogging, and walking are great for cardiovascular health. (4)
• Yoga is great for reducing stress, and increasing flexibility, and is a great way to increase blood flow for vitality and mental well-being. (4)
• Medication can help to reduce blood pressure, ease stress, and improve overall mood. Try bookending your day with an AM moment of energetic breathing session AND calming mindful moments as part of your end-of-day routine. (3)(4)
• Get adequate sleep and set a nighttime routine. Sleep can impact on mood and energy, and when you are lacking sleep, it affects every other area of your life. (5)

2. Foods

Diet affects many areas of health and overall wellness, at any stage in life. A balanced diet is great for overall wellness but try these key foods for an extra boost.

• Dark chocolate – hits the spot with its “chemical of love,” Phenylethylamine (PEA). Don’t just indulge in this sweet treat on holidays, enjoy it year-round.(6)(7)
• Fruits – Fig falls under the aphrodisiac column for their amino acid content, avocado for its hormone-balancing vitamin E, and nuts and seeds rich in zinc and selenium for hormone and immunity-boosting qualities.(6)(8)
• Spices – chili, cardamom, saffron, nutmeg, clove, and ginger. These warming spices help with blood flow, and relaxation and are all spices to help get you feeling zesty again.

 3. Supplements

Supplements have been shown to help with an array of health concerns and lifestyle issues. When it comes to libido here are a few that might help with increasing your bedroom desire.

• Saffron is a powerhouse as a stress-reducing, hormone-balancing aphrodisiac.(9)
• Ginkgo and ginseng can help to increase nitric oxide in the blood which can improve blood flow to the genitals. Ginkgo is also associated with decreased depressive thoughts in both genders.(10)
• Fenugreek used as a spice in cooking or as a supplement will help boost sex hormones estrogen and testosterone. (11)
• Ashwagandha, essential for hormones that drive desire, arousal, and performance, may also boost testosterone production. (12)

It may feel like life has it all stacked against you, but there are some small changes you can make in your day-to-day life that can help you to feel more in control of the changes that happen in and out of the bedroom.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your healthcare provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Sources

1. Rosen RC. Prevalence and risk factors of sexual dysfunction in men and women. Curr Psychiatry Rep. 2000;2(3):189-195.
2. Low sex drive in women – Symptoms and causes. Mayo Clinic. 2023.
3. Barnhoorn PC, et al. (2022). Let’s talk about sex: Exploring factors influencing the discussion of sexual health among chronically ill patients in general practice.
4. Health risks of an inactive lifestyle. (2017). https://medlineplus.gov/healthrisksofaninactivelifestyle.html
5. Cho JW, et al. (2018). Sleep, sleep disorders, and sexual dysfunction.
6. Ramírez-Garza SL, Laveriano-Santos EP, Marhuenda-Muñoz M, et al. Health effects of resveratrol: results from human intervention trials. Nutrients. 2018;10(12):1892.
7. Salonia A, Fabbri F, Zanni G, et al. Chocolate and women’s sexual health: An intriguing correlation. J Sex Med. 2006;3(3):476-482.
8. Sprenger KBG, Schmitz J, Hetzel D, Bundschu D, Franz HE. Zinc and sexual dysfunction. In: Quellhorst E, Finke K, Fuchs C, eds. Contributions to Nephrology. Vol 38. S. Karger AG; 1984:119-125.
9. Jing E, Straw-Wilson K. Sexual dysfunction in selective serotonin reuptake inhibitors (Ssris) and potential solutions: A narrative literature review. Mental Health Clinician. 2016;6(4):191-196.
10. Palacios S, Soler E, Ramírez M, Lilue M, Khorsandi D, Losa F. Effect of a multi-ingredient based food supplement on sexual function in women with low sexual desire. BMC Womens Health. 2019;19(1):58.
11. Rao A, Steels E, Beccaria G, Inder WJ, Vitetta L. Influence of a specialized trigonella foenum-graecum seed extract (Libifem), on testosterone, estradiol and sexual function in healthy menstruating women, a randomised placebo controlled study. Phytother Res. 2015;29(8):1123-1130.
12. Abdelwahab SI, Taha MME. A systematic literature review of natural products for male sexual dysfunction. Urologia. 2024;91(4):647-658.