Low Sex Drive ( Last reviewed 6/2022. Loss of Libido ( Last updated 1/2023. Sexual function in women with polycystic ovary syndrome: a systematic review and meta-analysis super p force uk ( Hum Reprod Update.
- 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.
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- Engage in regular cardiovascular activity to improve blood flow to reproductive organs.
- Avoid high-stress environments that can negatively impact libido.
- Use sensual touch and massage to increase comfort and arousal.
- Explore new forms of intimacy beyond intercourse to rekindle interest.
- Stay consistent with healthy habits, including diet, exercise, and sleep.
- Be patient; increasing libido often takes time with lifestyle adjustments.
- Educate yourself about female sexual health to better understand your body.
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- Regular sexual activity can help maintain and increase desire over time.
- Maintain a positive body image through self-acceptance and grooming.
- Explore sensual media like romantic movies or literature to stimulate arousal.
- Use biofeedback techniques to become more aware of physical responses.
- Stay physically active to improve circulation, energy, and enthusiasm.
- Watch for signs of hormonal imbalance and seek treatment if needed.
- Cultivate emotional intimacy with your partner to strengthen sexual desire.
Libido, or sex drive, naturally varies between individuals.
5. Get plenty of sleep
Sex is a natural — and often important — part of your health and well-being. Maybe you’re feeling concerned, overwhelmed or just aren’t sure what’s going on. Whatever you’re feeling, if you’re distressed about your libido, talking with a healthcare provider or mental health professional can be a helpful first step toward feeling better. Sign up for our Health Essentials emails for expert guidance on nutrition, fitness, sleep, skin care and more. Learn more about the Health Library and our editorial process. If people wish to boost their libido, they can try various effective natural methods – including managing anxiety, taking herbal supplements,, and more. Anxiety, relationship difficulties, health concerns, and age can affect libido.
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While low libido is not usually problematic, it can affect a person’s relationships and self-esteem.
Coping and support
Cleveland Clinic’s health articles are based on evidence-backed information and review by medical professionals to ensure accuracy, reliability and up-to-date clinical standards. Female Sexual Dysfunction ( Med Clin North Am. Loss of Female Libido ( Last reviewed 5/2024. Hormone therapy for sexual function in perimenopausal and postmenopausal women ( Cochrane Database Syst Rev. Decreased Libido in Men ( Reviewed/Revised 9/2024. This article examines some of the best ways that males and females can increase their libido using natural methods.
6. Make an appointment with your health care provider
If your low sex drive is bothering you, talk to a healthcare provider or mental health expert. They can help you figure out what’s going on and how to treat it. Here are some things you can try on your own: Trusted sources can help you understand what affects sex drive. Open, honest conversations can make a big difference. You can exercise, eat well and cut back on alcohol.
7. Discuss Contraception and Sexual Life with a Healthcare Professional
If you have issues like diabetes or heart disease, work with your doctor to keep them well-managed. See your healthcare provider if low sex drive is hurting your well-being or your relationship. Check for health issues or side effects from medications It can feel awkward or uncomfortable to talk to a medical professional about your sex life — but you’re not alone. Many people go through changes in their sex drive. It’s nothing to be ashamed of. This article will use the terms “male,” “female,” or both to refer to sex assigned at birth. High anxiety levels are a common barrier to sexual functioning and libido for males and females.
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Managing stress can boost your mood and your sex drive. Helpful tools include journaling, exercise, meditation and self-care routines. If your medication affects your sex drive, your healthcare provider may change your dose or recommend switching to a different one. If menopause is lowering your sex drive, hormone therapy (HT) may help. It can include estrogen or a mix of estrogen and progesterone/progestin hormone therapy (EPT).
Tips for Boosting a Woman’s Libido
For women with hypoactive sexual arousal disorder who haven’t gone through menopause yet, there are two FDA-approved non-hormonal medications. Filbanserin (Addyi®) is a pill you take every day. Bremelanotide (Vyleesi®) is an injection you give yourself 45 minutes before you expect to have sex. Talk with your provider about the common side effects and what’s best for your situation. For men with low testosterone, treatment may include testosterone replacement.
Key Steps to Naturally Increase Your Libido
This comes in different forms, like pills, patches, creams or shots. Talking with a therapist can help you work through thoughts, emotions or conditions — like anxiety or depression — that may affect your desire. A therapist can help you and your partner improve communication, solve problems and rebuild intimacy. Sex therapists specialize in helping people with sexual concerns, including low desire. They can offer support, education and practical advice. This may be anxiety due to life stress or specific sex-related anxiety. People with an intense work schedule, caring responsibilities, or other life stresses may feel fatigued and, as a result, have a low sexual desire. Anxiety and stress can also make it more difficult for someone to get or maintain an erection, deterring a person from having sex.A People can take several steps to manage their anxiety and boost their mental health, including: Many people experience a lull in sexual desire and frequency at certain points in a relationship.
Understanding Libido & Its Importance
Smoking can suppress your testosterone levels, which can lower your libido. Either too much or too little physical activity can cause a decrease in sex drive. There are also several conditions and situations that affect you based on your reproductive anatomy. In women, libido (sex drive) can drop for many reasons, including: As estrogen levels drop, so can your desire for sex. Pain during sex, vaginal dryness or trouble reaching orgasm can make sex feel stressful.
Sea Moss
Hormone changes, discomfort and stress during this time can lower your libido. Temporary conditions, like yeast infections or urinary tract infections (UTIs), can make sex uncomfortable. Conditions like endometriosis, PMS and polyendocrine metabolic ovarian syndrome (PMOS) can all negatively impact libido. Some hormonal birth control (contraception) methods can lower your sex drive. Combined hormonal contraception, including the combined pill, vaginal ring or birth control patch For men, a drop in sex drive can happen for several reasons, including: Low testosterone: This sex hormone controls many aspects of libido.
Increasing Libido in Women: The Path to Renewed Sexual Health
Levels can drop with age or due to a medical condition. Sexual problems: Trouble keeping or getting an erection (erectile dysfunction), or premature or delayed ejaculation, can lower desire or cause anxiety around sex. To find out what’s causing your sex drive, your provider will ask about your: If they think libido booster for women a health issue might be impacting your sex drive, they may do tests like: Blood tests for things like hormone levels The right treatment depends on what’s causing your low sex drive. Your provider may treat you directly, or refer you to a specialist, like: Types of treatment for low libido include: Learning more about how sex and desire work can help reduce anxiety. Talking openly with your partner about your needs and any concerns can also help improve your sex life. This may occur after being with someone for a long time or if a person perceives issues in their intimate relationships. Focusing on improving the relationship can increase each partner’s sex drive.
| Factor | Effect on Libido | Suggested Interventions |
|---|---|---|
| Body Image Concerns | Decreases desire | Counseling, self-esteem building |
| Relationship Satisfaction | Strongly correlates with desire | Couples therapy |
| Depression | Often reduces libido | Antidepressants, therapy |
| Anxiety | Impairs sexual arousal | Relaxation techniques, therapy |
participating in activities together outside of the bedroom setting time aside for quality time with each other Having better sexual experiences may increase a person’s desire for sex, thereby boosting their libido. In many cases, people can enhance their sexual experiences by spending more time touching, kissing, using sex toys, and performing oral sex. For females, foreplay may be especially important. According to 2017 research, only around 18% of women orgasm from penetrative intercourse alone, while 33.6% report that stimulation of the clitoris is necessary for them to orgasm.
Cognitive Behavior Therapy (CBT)
Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Low libido (low sex drive) means you don’t feel as interested in sex as you used to. You might want it less often, or your desire might not feel as strong.
Low libido in men
The change can be temporary or last longer. Low libido (low sex drive) is common. It affects up to 1 in 5 men — and even more women — at some point in life. While hormones and anatomy can influence libido, low sex drive can affect anyone. Many people notice changes in their sex drive more than once over the years.
6: Explore ways to manage anxiety and stress
The main symptom of low sex drive is wanting sex less often or less strongly than you used to. Not feeling interested in any kind of sex, even masturbating by yourself Feeling upset or worried about your lower interest in sex Many things can lower your libido — including your physical and mental health, aging, relationships and stress levels. Some health conditions that may affect your sex drive include: Mental health and life stress can also lower your desire for sex. Problems with your relationship, like a lack of trust or closeness Stress from work, family or daily life Depression, low self-esteem, feelings of hopelessness or physical fatigue Anxiety, which raises stress hormones that can lower sex drive Past sexual trauma, like abuse or assault Antidepressants, antipsychotic medications, chemotherapy drugs and blood pressure medications can decrease your sex drive. Drinking too much alcohol or improperly using drugs can both impact your sex drive. Good sleep can improve a person’s overall mood and energy levels, and some research also links sleep quality to libido. A small-scale 2015 study of women suggested that sleeping more the night before increased their sexual desire the next day. Women with longer average sleep times reported better genital arousal than those with shorter sleep times. Following a nutritious diet can benefit people’s sex drive by promoting good circulation and heart health and removing specific foods that can decrease libido. Metabolic syndrome and cardiovascular disease can affect physical sexual functioning. Polycystic ovarian syndrome can also affect hormone levels, disrupting 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 |
Eating a diet rich in vegetables, low in sugar, and high in lean proteins can help prevent disorders that affect libido.
- 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.
There is little research into how effective herbal remedies improve sexual function in males and females, though some people may find them beneficial. People should be wary of using herbal medications without their doctor’s approval.