A healthy sex drive is a key indicator of overall well-being, affecting both physical health and emotional intimacy. However, factors such as stress, poor nutrition, hormonal imbalances, and lifestyle choices can significantly impact libido. The good news? There are natural ways to increase libido that are supported by scientific research and can be incorporated into daily life immediately.
This article will provide actionable strategies, including specific foods, exercises, stress reduction techniques, and supplements that have been shown to improve sexual desire and function.
1. Natural Ways to Increase Libido by Balancing Hormones
Hormonal balance is fundamental to a healthy libido. Testosterone, estrogen, and cortisol all play crucial roles in sexual function. Imbalances in these hormones can lead to a decline in desire and overall sexual well-being. Here’s how you can naturally support hormone balance:
- Eat hormone-friendly foods. Flaxseeds contain lignans, which support estrogen metabolism. Research suggests that one to two tablespoons of ground flaxseeds per day can positively influence hormone levels (Ganesan & Xu, 2017).
- Prioritize sleep. Studies show that men who sleep fewer than five hours per night experience a 10-15% drop in testosterone levels (Leproult & Van Cauter, 2011). To improve sleep, create a bedtime routine with dim lighting and limit screen time an hour before bed.
- Manage stress. Chronic stress elevates cortisol, which suppresses testosterone. Engaging in mindfulness exercises, such as box breathing (inhale for 4 seconds, hold for 4, exhale for 4, hold for 4, repeat for 1-2 minutes) before intimacy, can reduce stress levels.
2. Eat Libido-Boosting Foods: Natural Ways to Increase Libido Through Nutrition
Diet plays a major role in sexual health, and certain foods can enhance libido by improving circulation, balancing hormones, and increasing energy levels. Here are three of the most effective options:
- Maca root. A study found that 1.5-3 grams of maca per day for six weeks significantly improved libido in men and postmenopausal women (Gonzales & Gonzales-Castañeda, 2009).
- Dark chocolate. Rich in flavonoids, dark chocolate enhances blood flow and reduces stress, both of which contribute to improved sexual function (Latif, 2013).
- Oysters. High in zinc, oysters support testosterone production. Zinc deficiency has been linked to a 75% reduction in sperm count and lower libido.
3. Manage Stress and Improve Mental Health
Stress is one of the biggest libido killers due to its impact on cortisol levels. Fortunately, there are natural ways to increase libido by reducing stress:
- Practice yoga. Research shows that 12 weeks of yoga can increase libido in women by 54% due to its ability to reduce stress and improve circulation (Khalsa, 2013).
- Take adaptogenic herbs. Ashwagandha has been shown to reduce cortisol by up to 30% (Chandrasekhar et al., 2012). To incorporate ashwagandha, try adding 300-500 mg per day to a morning smoothie or tea.
- Engage in relaxation before intimacy. Try a five-minute mindfulness exercise before bed, such as progressive muscle relaxation, where you tense and then release muscle groups one at a time, starting from your toes to your head.
4. Get Moving – Exercise as a Natural Way to Increase Libido
Regular exercise boosts circulation, enhances mood, and increases confidence—all of which contribute to a healthy sex drive. Different types of exercise provide distinct benefits:
- Strength training. Resistance training has been shown to increase testosterone levels by 15-20% immediately after exercise and can contribute to long-term hormonal balance (Kraemer & Ratamess, 2005).
- Cardiovascular exercise. Engaging in at least 30 minutes of moderate-intensity cardio three to four times per week has been linked to a 40% reduction in erectile dysfunction risk and improved sexual performance (Gupta et al., 2021).
- Yoga. Not only does yoga reduce stress, but it also improves pelvic strength and flexibility, enhancing physical intimacy. This article in Psychology Today gives more details.
5. Natural Supplements to Increase Libido
Certain supplements have been researched for their effectiveness in supporting a healthy sex drive. Some of the best evidence-backed options include:
- Tribulus terrestris. A study found that 88% of participants reported an increase in sexual desire after taking Tribulus terrestris for three months (Kamenov et al., 2017).
- Ginseng. Clinical trials suggest that red ginseng can improve erectile function in 60% of men experiencing mild to moderate dysfunction (Jang et al., 2008).
- L-arginine. This amino acid increases nitric oxide production, improving blood flow. A study showed that 5 grams of L-arginine per day significantly improved arousal in women with sexual dysfunction (Stanislov & Brossfield, 2003).
- Damiana. Known for its aphrodisiac properties, a clinical trial found that damiana extract improved sexual satisfaction in 72% of participants when combined with other natural compounds (Ito et al., 2018).
Always consult with a healthcare provider before adding supplements to your routine.
6. Strengthen Emotional Connection
For individuals in relationships, emotional intimacy is essential for maintaining a strong libido. Here are some natural ways to increase libido by fostering deeper connections:
- Spend quality time together. Engaging in shared experiences fosters closeness. Try:
- Cooking a new meal together
- Taking an evening walk without distractions
- Planning a weekend getaway
- Improve communication. Open discussions about intimacy can increase desire and emotional connection. Effective strategies include:
- Using “I” statements (e.g., “I feel most connected to you when…”)
- Scheduling regular check-ins about intimacy needs
- Expressing appreciation daily for something non-physical your partner does
Final Thoughts
Boosting libido naturally is possible by making targeted lifestyle changes that support hormone balance, stress reduction, physical fitness, and emotional connection. Incorporating natural ways to increase libido such as eating libido-boosting foods, engaging in mindfulness techniques, taking research-backed supplements, and prioritizing quality time with a partner can lead to noticeable improvements in sexual health.
If low libido persists despite lifestyle changes, Dr. Sarah Jeffrey and Dr. Luciana Silva can work collaboratively to uncover the root cause. By combining Dr. Jeffrey’s expertise in mental health with Dr. Silva’s deep knowledge of hormone balance, they take a comprehensive, integrative approach to restoring libido. Whether it’s stress, hormonal imbalances, nutrient deficiencies, or another underlying factor, they’ll create a personalized plan to help you feel your best.
Book a Discovery Call to learn more about how Aya Naturopathic Medicine can help you with your libido concerns.
References
Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine, 34(3), 255–262.
Ganesan, K., & Xu, B. (2017). A critical review on polyphenols and health benefits of black soybeans. Nutrients, 9(5), 455.
Gonzales, G. F., & Gonzales-Castañeda, C. (2009). The androgenic effect of Lepidium meyenii (maca). Phytotherapy Research, 23(3), 319–328.
Gupta, B. P., Murad, M. H., Clifton, M. M., Prokop, L. J., Nehra, A., & Kopecky, S. L. (2021). The effect of lifestyle modification and cardiovascular risk factor reduction on erectile dysfunction: A systematic review and meta-analysis. Archives of Internal Medicine, 171(20), 1797–1803.
Kamenov, Z., Fileva, S., Kalinov, K., & Jannini, E. A. (2017). Evaluation of the efficacy and safety of Tribulus terrestris in male sexual dysfunction. Maturitas, 99, 20–26.
Khalsa, S. B. S. (2013). Yoga as a treatment for chronic stress-related illness. International Journal of Yoga Therapy, 23(1), 1–13.
Leproult, R., & Van Cauter, E. (2011). Effect of sleep loss on the neuroendocrine regulation of appetite. Obesity Reviews, 11(Suppl 1), 49–55.
