Low Libido
Signs  //  Causes  //  Relief  //  More Help

If you’ve experienced a dip in your sex drive recently, you may be wondering whether it’s merely a brief lull or a more serious sign of low libido.

It’s normal for your needs to ebb and flow over time. Your sex drive may decrease when you’re between relationships, squabbling with your partner, or dealing with work stress. Likewise, it may rev up if you’re in a new relationship, feeling extra-confident, or rewatching Bridgerton.

It’s also common for female libido to slow down with age, especially during perimenopause and menopause. Research suggests up to 55 percent of women experience decreased sexual desire during menopause.

So what causes low libido, and how can you increase your sex drive naturally? That’s what we’re here to find out.

Signs of Low Libido​

There’s no one-size-fits-all metric that defines a healthy libido, so focus on how you feel about your current frequency. “Everyone’s sex drive is different, so ‘normal’ really depends on what feels natural and fulfilling for you,” says Edmond Hakimi, DO, an internal medicine physician and medical director at Wellbridge.

Some common signs of low libido include:

• Persistent lack of interest in sexual activity
• Fewer sexual thoughts
• Difficulty becoming aroused
• Feeling disconnected emotionally or physically during intimacy

“If these changes bother you or are affecting your relationships, it could be a sign of low libido,” Hakimi adds. “The key is to pay attention to how you feel and whether your desire matches what you want for yourself and your relationship.”

What Causes Low Libido in Women​?​

If you’ve been dealing with lower-than-usual libido, a variety of physical, emotional, and social factors could be contributing. Here are a few of the most common causes of low sex drive in women.

Stress

“Chronic stress is one of the biggest libido killers out there,” says Holly Wood, PhD, LMFT, a doctor of human sexuality and AASECT-certified sex therapist based in San Clemente, California.

“When you’re constantly stressed about work, finances, or other life pressures, your body releases stress hormones like cortisol, which can interfere with your ability to relax and enjoy sexual experiences.”

The cortisol response is meant to address immediate threats, ordering the release of adrenaline and blood sugar and deprioritizing other body functions. But chronic stress can make this response constant, taking a toll on your energy level and motivation, sidelining reproductive function, and causing physical symptoms like tension and fatigue.

All of this may make it harder to get in the mood, Wood says.

Hormone changes

“Hormones like estrogen, progesterone, and testosterone are major players in sexual desire,” Hakimi says. “When these hormones are in balance, libido tends to be stronger.”

But when hormones are out of balance, or hormone levels start to decline with age, you may notice changes in your libido. “During perimenopause and menopause, estrogen levels drop, which can lead to vaginal dryness and discomfort during sex, while declining testosterone levels can reduce sexual interest,” Hakimi adds.

Relationship issues

If your relationship has been strained recently, that can dampen your desire. “Unresolved conflicts, lack of communication, or trust issues with a partner can create emotional distance, which can turn into physical distance,” Wood says. “If you’re not feeling connected or secure in your relationship, it’s natural for your desire for intimacy to decrease.”

Alcohol, smoking, and other substance use

A recent meta-analysis, which involved more than 50,000 women across seven studies, found that alcohol increases the chance of sexual dysfunction in women by 74 percent.

“While a drink or two can sometimes help people relax, excessive alcohol consumption can actually lower your sex drive over time,” Wood says. “Alcohol is a depressant, and drinking too much can interfere with the body’s ability to experience arousal.”

Smoking can also interfere with your sex drive. Research has linked it to hormone fluctuations that can cause sexual dysfunction in women. Recreational drug use may also lead to long-term changes in sexual function, Wood adds.

Underlying health concerns

Certain chronic illnesses may cause physical symptoms that make sexual activity less comfortable or desirable, Wood says. If you or your partner are experiencing sexual dysfunction, that can also affect your libido. Negative past experiences and certain mental health issues (including depression, anxiety, and negative body image) may also have an impact.

If you feel you are experiencing sexual dysfunction that may be medical or psychological in origin, you should consult with a healthcare professional.

7 Natural Ways to Increase Libido

No matter what’s causing low libido, there are a few simple measures you can take to try to recharge your sex drive. And even beyond the bedroom, these healthy habits can help improve your overall wellbeing and hormone balance.

1. Practice mindfulness for stress relief

Keeping your stress level in check can help prevent those spikes in cortisol that can disrupt hormonal balance. “To manage stress, try mindfulness practices like meditation or deep breathing exercises,” Hakimi says.

You can start by practicing mindfulness in non-sexual situations, and then gradually introduce those concepts during moments of intimacy: Minimize distractions, focus on your breathing, and train your attention on the moment.

2. Increase your physical activity

“Exercise benefits libido by improving blood flow, boosting mood, and reducing stress — factors that all enhance sexual health,” Hakimi says. “Regular physical activity also helps balance hormones and boosts confidence in your body.”

To help boost libido, he says, your workout routine should include a mix of:

3. Eat for the sex life you want

The Western diet is indirectly linked to sexual dysfunction. Replacing it with one that’s whole, balanced, and nutrient-rich may help improve heart health, hormone balance, and energy levels — all of which can influence libido.

Hakimi suggests focusing on whole foods like fruits, vegetables, whole grains, lean proteins, and healthy fats. While evidence for specific foods that boost libido is limited, common examples of the above include:

“On the other hand, a diet high in processed foods and sugar can sap your energy and negatively affect your hormones,” Hakimi adds. In particular, excess sodium is negatively associated with vascular (blood flow) health and should be consumed in moderation.

4. Consider certain supplements

Along with a balanced nutrition plan, certain vitamins, minerals, and other nutrients may also help to support a healthy libido. Here are a few you may want to consider adding to your supplement routine:

• Zinc. Deficiency in zinc has been linked to a dip in testosterone levels and lower sexual function. (This may be why oysters have a reputation as an aphrodisiac food — they’re the best food source of this essential mineral, providing almost three times the recommended daily value per serving.)*
• Omega-3s. “Omega-3 fatty acids in fish like salmon help reduce inflammation and enhance circulation,” Hakimi says, which can benefit libido.*
• Ashwagandha. This adaptogenic herb supports healthy sleep and helps your body adapt to stress.*
• Ginkgo biloba. Extract from the leaves of the ginkgo tree has been studied in limited research to determine its effect on sexual function.
• Ginseng. Some studies have found favorable effects of this root on arousal and improvement of sexual function in certain subpopulations.*

5. Aim for at least seven hours of sleep

If you haven’t been getting enough shut-eye, that could be impacting your libido — but even a small change to your sleep schedule can help. One study found that participants who got an extra hour of sleep were 14 percent more likely to engage in sexual activity the very next day.

“Sleep is crucial for a healthy libido,” Hakimi says. “Poor sleep disrupts hormone production and increases stress and fatigue, all of which can lower sexual desire.”

To support a healthy sex drive, Hakimi recommends aiming for seven to nine hours of sleep per night. Limit screen time, heavy meals, and caffeine too close to bedtime, since these can interfere with sleep quality.

6. Kick unhealthy habits

“Quitting smoking and limiting alcohol can boost energy and blood flow, both of which support a healthy sex drive,” Hakimi says. And, of course, you’ll reap plenty of other healthy benefits to boot.

7. Strengthen your relationship

If you’re navigating changes in your libido, it’s important to maintain open communication with your partner. “Without communication, it’s easy for misunderstandings or feelings of rejection to arise,” Hakimi says. “Discuss what’s working, what’s not, and how you can work together to rebuild intimacy.”

Strengthening your emotional connection outside the bedroom can also help to improve sex drive. Small gestures like holding hands, cuddling, or deep conversations can make a big difference, he says.

Need More Help?

“If you’ve tried these strategies and still feel stuck, do not hesitate to contact a healthcare provider,” Hakimi says. “They can help identify underlying causes and tailor a plan to help you feel like yourself again.”

*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.