If you’ve noticed a dip in your sexual desire recently, you might be wondering if it’s a temporary phase or a sign of low libido.
It’s normal for your sexual needs to fluctuate over time. Your desire may decrease during life changes like being between relationships, navigating partner conflicts, or dealing with work stress. Conversely, it can surge when you’re in a new relationship or feeling inspired by shows like Bridgerton.
For women, libido often slows with age, particularly during perimenopause and menopause. Research suggests that up to 55% of women experience reduced sexual desire during menopause.
So, what causes low libido, and how can you naturally boost your sexual desire? Let’s explore.
Signs of Low Libido
There’s no universal measure for a healthy libido, so focus on how you feel about your current desire.
“Everyone’s sexual desire is different, so ‘normal’ depends on what feels natural and fulfilling for you,” says Dr. Edmond Hakimi, an internal medicine physician and medical director at Wellbridge.
Common signs of low libido include:
- A persistent lack of interest in sexual activity
- Fewer sexual thoughts or fantasies
- Difficulty becoming aroused
- Feeling emotionally or physically disconnected during intimacy
“If these changes bother you or affect your relationships, it could signal low libido,” Hakimi explains. “Pay attention to how you feel and whether your desire aligns with what you want for yourself and your relationship.”
What Causes Low Libido in Women?
If you’re experiencing lower-than-usual libido, a mix of physical, emotional, and social factors could be at play. Here are some common causes:
Stress
“Chronic stress is one of the biggest libido killers,” says Dr. Holly Wood, a certified sex therapist.
“When stressed, your body releases cortisol, which can disrupt your ability to relax and enjoy sexual experiences.”
Chronic stress can also sap your energy, affect reproductive function, and lead to tension and fatigue—making it harder to get in the mood.
Hormonal Changes
“Hormones like estrogen, progesterone, and testosterone are key players in sexual desire,” says Hakimi.
Fluctuations in these hormones, particularly during perimenopause and menopause, can lead to vaginal dryness, discomfort during sex, and reduced sexual interest.
Relationship Issues
Tension or unresolved conflicts in a relationship can dampen desire.
“Lack of communication or trust issues can create emotional distance that translates into physical distance,” says Wood.
Substance Use
A meta-analysis found that alcohol increases the risk of sexual dysfunction in women by 74%.
“Excessive alcohol can reduce sexual desire over time,” Wood explains. Smoking and recreational drug use can also negatively impact hormones and sexual function.
Underlying Health Conditions
Chronic illnesses, past negative experiences, and mental health issues like depression or anxiety can also affect libido.
If you suspect a medical or psychological cause, consult a healthcare professional.
7 Natural Ways to Boost Libido
No matter the cause, these simple strategies can help rekindle your desire and improve overall well-being:
1. Practice Mindfulness for Stress Relief
“Mindfulness practices like meditation or deep breathing can help manage stress and support hormonal balance,” says Hakimi.
Start by focusing on the present moment during intimacy, minimizing distractions, and tuning into your breathing.
2. Increase Physical Activity
“Exercise boosts blood flow, mood, and reduces stress—all of which enhance sexual health,” says Hakimi.
Aim for a mix of cardio, strength training, and flexibility exercises to support libido and overall wellness.
3. Eat for Sexual Health
A nutrient-rich diet supports heart health, hormone balance, and energy levels.
Limit processed foods and excess sugar, which can drain energy and disrupt hormones.
4. Consider Supplements
Some supplements may support libido:
- Zinc: Deficiency is linked to lower testosterone levels.
- Omega-3s: Found in fish like salmon, these reduce inflammation and improve circulation.
- Ashwagandha: An adaptogen that promotes sleep and stress management.
- Ginkgo Biloba and Ginseng: Limited research suggests they may enhance sexual function.
5. Prioritize Sleep
“Poor sleep disrupts hormone production and increases fatigue, which can reduce desire,” says Hakimi.
Aim for 7–9 hours of quality sleep each night by limiting screen time and caffeine before bed.
6. Kick Unhealthy Habits
Reducing smoking and alcohol can improve energy and blood flow, supporting healthy libido.
7. Strengthen Your Relationship
Open communication with your partner is key.
“Small gestures like holding hands, cuddling, or deep conversations can rebuild intimacy,” says Hakimi.
Need More Help?
“If these strategies don’t help, consult a healthcare provider,” says Hakimi. “They can 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.
