How To Increase Libido in Women With Low Sex Drive
Low testosterone: We commonly think of testosterone as a male hormone, but it’s been shown to play a big role in female libido, too.
- Practice gratitude and positive thinking to enhance overall emotional well-being.
- Incorporate adaptogenic herbs like ashwagandha to reduce stress and support hormones.
- Limit exposure to artificial chemicals that may interfere with hormonal balance.
- Experiment with scented oils or candles to enhance the romantic environment.
- Maintain regular health checkups to address underlying medical issues.
- Build emotional intimacy by sharing feelings and experiences with your partner.
- Use visualization techniques to mentally prepare and increase arousal.
A study looking at premenopausal women with a decreased libido found that most of them had very low or even unmeasurable testosterone levels. This has been found in both pre- and postmenopausal women.
7. Medication
Research shows methods like condoms, oral contraception, and IUDs can have either positive or negative effects on your libido. Some women report increased libido on certain birth control, so you may just need to find the right method for you. We've covered whether birth control can make you tired (with ripple effects on your libido) here. You may find you have a higher sex drive in the first half of your cycle, the follicular phase, and around ovulation, but you’re less interested in sex in the second half of your cycle, known as the luteal phase Your low libido may not be a problem to fix, it may simply be a sign of where you are in your monthly cycle. Try tracking your cycle and libido changes throughout the month to spot any patterns.
Prioritize Physical Activity
Expert tip: You may find it harder to sleep at certain points of your cycle, like on or before your period, and this can tank your libido. Pay extra attention to good sleep hygiene around these times to make sure you’re getting enough shut-eye. During pregnancy, increase your libido by keeping your sleep debt as low as possible, eating aphrodisiacs (that are safe for pregnancy), exercising, keeping stress in check, and being open and honest with your partner about how you feel. Pregnancy super p force 200mg can cause low libido as your hormone levels, body image, mood, and sleep are all impacted. Pregnancy symptoms — like nausea and fatigue — can also dampen your love life.
What can quickly increase libido?
After menopause, increase female libido by spending longer on foreplay, trying lubricants, keeping your sleep debt low, exercising, eating aphrodisiacs, and talking to your healthcare provider about hormone replacement therapy. A 2019 survey found sexual problems were more common in menopausal women who did not use hormonal therapy. But hormone replacement therapy isn’t suitable for everyone, so speak to your healthcare provider to see if it could help you. At this time of life, you should also pay extra attention to getting enough sleep. Sleep problems are common during menopause, so this can cause or add to your low libido. The main androgen (sex hormone) precursors in women also decrease as we get older. And as we age, we’re more likely to have sleep problems, medical conditions, and be on medication that affects our sex drives.
- Regular exercise boosts blood flow and energy, enhancing female libido naturally.
- Maintain a balanced diet rich in omega-3s, zinc, and vitamins to support hormonal health.
- Manage stress through meditation or yoga to prevent libido decline caused by anxiety.
- Prioritize sleep to regulate hormones like testosterone and estrogen, essential for desire.
- Communicate openly with partner to improve intimacy and emotional connection.
- Limit alcohol intake, as excessive drinking can decrease sexual desire.
- Herbal supplements such as maca or ginseng are believed to boost libido in women.
Stress and mental health issues: Including depression, anxiety, mental exhaustion, and general day-to-day stress. Stress can come from long work hours, childcare duties, and even the pandemic.
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A 2022 study found the COVID-19 pandemic negatively impacted some women’s sex lives. Relationship problems: Intimacy and trust are key to a great sex life, and even if everything is great in your relationship, being overfamiliar with your long-term partner can tank your sex drive. Medication: Many medications have lowered libido as a side effect including antidepressants, anti-anxiety meds, and blood pressure medications. Alcohol, drugs, and smoking: Women who smoke are 48% more likely to experience sexual dysfunction than non-smokers. And drugs and alcohol are also linked to sexual dysfunction. Health conditions: Including diabetes, high blood pressure, underactive thyroid, high cholesterol, heart disease, and obesity (a 2023 study found sexual dysfunction is more common in obese women). Those causes of low sex drive can affect both men and women.
- Include soy products in your diet for their phytoestrogens, which may help balance hormones.
- Maintain intimacy routines, such as date nights, to foster sexual interest.
- Avoid smoking, as it narrows blood vessels, impairing arousal and desire.
- Take supplements like D-aspartic acid, which may support hormone production.
- Limit exposure to endocrine disruptors found in plastics and pesticides.
- Practice mindfulness to stay present and enhance sexual pleasure.
- Listen to your body and avoid pressure; comfort promotes natural desire.
Here’s what can cause low libido in women in particular: Libido fluctuates throughout the menstrual cycle due to changing hormones. One study found women were more sexually active and had an increased libido on days when they had increased levels of luteinizing hormone, which happens before ovulation. Your testosterone levels also rise during ovulation, which may gel erectile dysfunction increase your libido. It found estradiol — a type of estrogen — had positive effects on sexual desire, whereas progesterone had negative effects.
6. Ginkgo biloba
Falling estrogen and progesterone levels can cause menopause symptoms that keep you awake (think night sweats), anxiety, and sleep-disordered breathing. Plus, you might experience age-related sleep problems, like lower back pain or the need to use the bathroom waking you up. Follow RISE’s daily sleep hygiene reminders to give yourself the best chance of getting a good night’s sleep. Heads-up: It’s a myth that we need less sleep as we age. The idea is based on data showing how much sleep people get, not what they need.
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Sleep is often harder to get as we grow older, so older adults are found to get less sleep. It’s therefore assumed (wrongly) they need less. It’s also not clear whether women need more sleep than men. But women are more likely to suffer from sleep problems and disorders, so they may need more time in bed to get enough sleep. We’ve covered more on how much sleep you need here and whether women need more sleep here. Estrogen is higher in the first half of your cycle, the follicular phase, and progesterone is higher in the second half, also known as the luteal phase.
| Herb | Traditional Use | Scientific Evidence | Potential Side Effects |
|---|---|---|---|
| Yohimbe | Enhances blood flow to genitals | Some evidence supports use | Anxiety, increased blood pressure |
| Horny Goat Weed | Sexual dysfunction in traditional medicine | Limited evidence | Dizziness, nausea |
| Ashwagandha | Adaptogen, reduces stress | Some studies suggest increased libido | Gastrointestinal upset |
| Damiana | Traditional aphrodisiac | Anecdotal reports | Mild headache |
The study found desire rose in the first half of the cycle, peaked mid-cycle, and fell in the second half. Other symptoms related to your menstrual cycle — like cramps, fatigue, and breast tenderness — may be contributing to a lower-than-usual sex drive.
| Food Item | Rich in | Benefits |
|---|---|---|
| Avocados | Healthy fats, vitamin E | Hormone production, blood flow |
| Dark Chocolate | Phenylethylamine, magnesium | Mood booster, increased desire |
| Oysters | Zinc | Hormone synthesis |
| Watermelon | Citrulline | Improves blood flow |
According to a 2016 meta-analysis looking at many different methods of birth control, everything from condoms to contraceptive implants can have a negative impact on female libido.
Menopause & Low Libido
They may recommend mindfulness practices, communication techniques, or cognitive behavior therapy (CBT) exercises to help overcome these issues. Red wine may be an aphrodisiac, but only in small doses. Alcohol can tank your libido and cause sleep problems, further impacting on your sex life. According to Dietary Guidelines for Americans, women should have a maximum of one drink a day (and if you have a male partner, they should limit themselves to two drinks a day). Be sure to avoid alcohol three to four hours before bed to stop it from disrupting your sleep.
Addressing Dry Spells: Expert Tips to Boost Intimacy and Sexual Desire
A 2022 meta-analysis found female smokers were 48% more likely to experience sexual dysfunction than non-smokers. Relaxation techniques, exercise, and avoiding triggers (like alcohol) can help you quit smoking. You can also try nicotine replacement products and therapy to kick the habit. A 2022 review states small poor-quality studies show cannabis may improve female sexual function. But more studies are needed to confirm.
5: Improve your diet and nutrition
The results are inconclusive as there are studies showing cannabis can have both positive and negative effects on your sex life. Beyond cannabis, if you take any recreational drugs, quit or seek help to quit. They don’t do your libido any favors. They can rule out any underlying medical conditions that may be causing low libido or any other sexual problems like vaginal dryness or trouble reaching orgasm. They can also recommend treatment options like supplements or hormone replacement therapy if menopause is impacting your sex drive. The paper found women reported problems such as loss of arousal and difficulty reaching orgasm when using condoms, and low sexual desire and decreased frequency of sex when using the levonorgestrel-releasing intrauterine system (LNG-IUS). And oral contraceptives have been linked to: Hormonal birth control can also cause other side effects like fatigue, bloating, weight gain, and anxiety, which in turn can lower your libido.
| Medication | Class | Common Indications | Possible Side Effects |
|---|---|---|---|
| Flibanserin | Serotonin receptor modulator | Hypoactive Sexual Desire Disorder | Dizziness, nausea |
| Bremelanotide (Vyleesi) | Melanocortin receptor agonist | Low libido | Nausea, flushing |
| Testosterone therapy | Hormone replacement | Low libido, postmenopausal women | Acne, mood changes |
And a 2021 review found hormonal contraception may be linked to depressive symptoms and sexual dysfunction. Birth control may also make you tired, which can make you less likely to want to have sex. We’ve covered whether birth control can make you tired here. You may not be feeling your best during pregnancy and when breastfeeding, and side effects like morning sickness, weight gain, and mental health issues don’t exactly help. But hormones can also be to blame for a lowered libido during these times. During pregnancy, women have reported a decrease in sexual activity, decrease in libido, reduced satisfaction with sexual life, and feeling less attractive. This can be caused by changing hormone levels, as well as all the uncomfortable symptoms that come with pregnancy that also impact sex. And, unfortunately, it’s not over once your baby is born. After pregnancy, women produce less estrogen and will be producing prolactin — the hormone that helps with milk production — which can suppress sex drive.
Preparing for your appointment
There are many causes of a lack of libido in females, including sleep deprivation, fluctuating hormones, relationship problems, alcohol, smoking, birth control, and menopause. Let’s dive into these low libido causes in more detail: Not getting enough sleep: You’ll feel sleepy and less likely to want to have sex if you’re not getting enough shut-eye. Sleep loss also negatively impacts everything from your relationship to your sex hormones (more on this soon) and women are more likely to suffer from sleep problems. Sleep disorders: A 2023 study found women with sleep apnea, insomnia, or a circadian rhythm sleep disorder had significantly higher odds of hypoactive sexual desire disorder (lack of desire for sex), female sexual arousal disorder (unable to get aroused), and female orgasmic disorder (unable to orgasm or taking a long time to reach orgasm). Insomnia and sleep apnea can not only cause low libido themselves, they’ve been associated with menopause, meaning women are especially likely to experience these sleep disorders that cause low sex drive as they age. Plus, of course, your sleep will be hugely impacted during these times. It’s even harder to get enough sleep when pregnant or when caring for a newborn, meaning your libido is lowered even more. Perimenopause — the time leading up to menopause — can also cause changes in your sex life.
- A Mediterranean diet supports overall hormonal health and sexual function.
- Take evening primrose oil to help balance hormones and improve libido.
- Reduce chronic stress through hobbies, socializing, and relaxing activities.
- Ensure adequate vitamin D levels, which are linked to libido and sexual health.
- Practice deep breathing exercises to increase blood flow and arousal.
- Limit exposure to environmental toxins that may interfere with hormones.
- Consider natural libido-enhancing herbs after consulting a healthcare provider.