Libido, or sex drive, naturally fluctuates over time. Many factors can cause a temporary or lasting decrease in libido, including stress, medications, illness, relationship issues, low testosterone, menopause, and more. While pharmaceutical options are available to treat low libido, many people prefer natural alternatives.
This article explores evidence-based and natural ways for both men and women to potentially increase libido without medication.
What is Libido?
Libido refers to sexual desire and arousal. Many factors can affect libido, including:
- Hormone levels: Low testosterone, estrogen, and progesterone can reduce libido.
- Medical conditions: Chronic illness, cancer, diabetes, and thyroid disorders may decrease libido.
- Medications: Antidepressants, blood pressure drugs, and contraceptive pills can lower libido as a side effect.
- Mental health: Stress, depression, and anxiety commonly reduce sexual desire.
- Age: Testosterone levels decline with age, often reducing libido. Estrogen drops at menopause, also lowering libido.
- Lifestyle: Alcohol abuse, smoking, lack of sleep, and poor diet diminish libido.
- Relationship issues: Problems with intimacy and communication often affect sexual desire.
Both men and women can experience low libido for a variety of reasons. The good news is that simple lifestyle changes and natural remedies may help boost libido.
Libido-Enhancing Tips for Men
Here are 10 science-backed ways for men to naturally increase libido.
1. Reduce Stress
High stress levels increase cortisol production, which can reduce testosterone. This can lower libido. To minimize stress:
- Practice relaxation techniques like yoga, meditation, deep breathing, and mindfulness.
- Get 7-9 hours of quality sleep nightly.
- Spend time on hobbies and socializing.
- Consider supplements like ashwagandha, rhodiola rosea, and magnesium.
2. Exercise Regularly
Physical activity can benefit libido in several ways:
- Reduces stress and anxiety.
- Improves blood circulation, boosting arousal.
- Increases testosterone levels.
Aim for 150 minutes per week of moderate exercise like brisk walking, cycling, or swimming. Weight training also boosts testosterone.
3. Eat a Nutritious Diet
Following a nutritious, whole foods diet can improve sexual and hormonal health:
- Consume foods rich in zinc like oysters, beef, cashews, and chickpeas to support testosterone.
- Eat foods with L-arginine like spinach, avocado, salmon, and nuts to enhance blood flow.
- Limit sugary foods which can impair testosterone production.
- Drink plenty of water to aid circulation and energy levels.
4. Get Good Quality Sleep
Lack of sleep lowers testosterone, raises cortisol, and may reduce libido. Aim for at least 7 hours nightly, ideally 8-10. Adopt good sleep habits like sticking to a schedule, limiting electronics before bed, and making your bedroom comfortable and dark.
5. Manage Underlying Health Conditions
Chronic health problems like obesity, high blood pressure, arthritis, and high cholesterol are associated with low testosterone and ED. Work with your doctor to get any medical conditions under control through lifestyle changes and medication if needed.
6. Avoid Excessive Alcohol
While 1-2 drinks may temporarily increase desire, heavy drinking lowers testosterone long-term. Limit alcohol to 1-2 standard drinks daily at most. Binge and heavy drinking can impair sexual function.
7. Quit Smoking
Smoking restricts blood vessels, potentially decreasing arousal. Quitting improves blood flow and has also been found to increase sperm quality.
8. Communicate With Your Partner
Discuss your desires openly with your partner. Couples counseling or sex therapy can help you express your needs, overcome intimacy issues, and reconnect emotionally and physically.
9. Manage Medications
Consult your doctor about adjusting any medications linked to low libido like antidepressants, blood pressure drugs, and opioid pain relievers. Lowering doses under medical supervision may lessen sexual side effects.
10. Consider Natural Supplements
Research indicates some supplements may enhance libido, including:
- Maca: This Peruvian herb may improve sexual function and sperm quality.
- Fenugreek: May boost testosterone, arousal, and sexual performance.
- Ginseng: Reported to enhance erectile function and testosterone.
- DHEA: May increase libido in postmenopausal women and treat ED in men.
- Zinc: Supports testosterone and may improve sexual function.
Consult your doctor before trying supplements to discuss safety and dosage.
Natural Ways for Women to Increase Libido
Here are 10 science-based tips for women to naturally boost libido.
1. Minimize Stress
Chronic stress raises cortisol, which lowers testosterone and estrogen. Coping techniques like meditation, yoga, deep breathing, and getting a massage can reduce anxiety. Make time for self-care.
2. Exercise Regularly
Physical activity reduces stress, boosts endorphins, and improves body confidence. Aim for 30 minutes daily of moderate exercise that you enjoy. Weight training is great for increasing testosterone.
3. Follow a Healthy Diet
Eat a diet focused on whole, unprocessed foods:
- Consume zinc-rich foods like spinach, beef, cashews, and chickpeas.
- Eat nitrate-rich foods like beets, leafy greens, citrus, berries, and garlic to improve blood flow.
- Avoid crash dieting, which depletes hormones.
- Stay hydrated to support energy and circulation.
4. Improve Sleep Quality
Aim for at least 7-9 hours of quality sleep nightly. Stick to consistent bed and wake times, limit electronics before bed, and create a restful environment for improved sleep.
5. Get Underlying Conditions Under Control
Chronic health problems like obesity, diabetes, high cholesterol, and thyroid disorders commonly affect libido. Work with your doctor to manage conditions through lifestyle changes and medication as needed.
6. Limit Alcohol Intake
While a little alcohol may boost libido initially, excess intake can reduce sexual response and estrogen levels. Limit to 1 drink daily at most.
7. Stop Smoking
Quitting smoking enhances blood flow and reproductive health. It also reduces risk of cancer and heart disease.
8. Communicate With Your Partner
Discuss your needs and desires openly. Seek counseling if you have underlying relationship or intimacy issues interfering with your sex life.
9. Adjust Medications if Needed
Consult your doctor about switching medications linked to low libido like antidepressants, blood pressure drugs, and birth control pills. Adjusting dosages under medical supervision may help.
10. Try Natural Supplements
Some supplements may potentially stimulate libido. Options with research supporting their benefits include:
- Maca: May enhance sexual function and hormonal balance.
- DHEA: Can boost libido by increasing testosterone. Requires medical supervision.
- Ginseng: Reported to improve sexual arousal and performance.
- Ashwagandha: May increase desire by reducing stress and cortisol.
- Vitex: Alleviates PMS and menopause symptoms that lower libido.
Consult your doctor before taking supplements to confirm they are safe for you.
The Bottom Line
Many natural options may help increase libido without the need for medications. Reducing stress, improving diet, exercising, correcting hormone imbalances, and using targeted supplements can potentially help boost libido over time. For lasting results, make lifestyle changes together with your partner.
Keep in mind that normal libido varies between individuals. If your libido is suddenly low for an unknown reason or no interventions restore it, consult your doctor to identify potential underlying medical causes.
Reference
- Gunnars, Kris. “12 Proven Health Benefits of Ashwagandha.” Healthline, 3 June 2020, https://www.healthline.com/nutrition/ashwagandha#TOC_TITLE_HDR_2.
- Liska, D.J., et al. “The Role of Rhodiola Rosea in Optimizing Physical and Mental Performance.” Healthline, 25 Jan. 2019, https://www.healthline.com/nutrition/rhodiola-rosea.
- Ware, Megan. “Magnesium: Health Benefits, Deficiency, Sources, and Risks.” Healthline, 16 Dec. 2017, https://www.healthline.com/nutrition/magnesium-benefits#TOC_TITLE_HDR_2.
