Let's talk low libido

Stabilise blood sugar to support energy and mood.

Why has my libido decreased?

Here are some practical and tangible places to start: Protect your sleep like it’s part of your libido plan. Aim for consistent bed and wake times, and prioritise wind-down time so your nervous system actually gets the message it’s safe to rest. Protect your sleep like it’s part of your libido plan. Lower your stress load in small, real ways. Think short walks, breathwork, a phone-free ten minutes, or anything that brings you out of “on” mode. Build meals around protein, fibre and healthy fats, and

avoid running on caffeine and chaos (tempting, but not libido-friendly).

5. Get plenty of sleep

Beliefs and conditioning: “Sexual beliefs, gender beliefs, culture, religion or what it means to be a woman and the purpose of sex, can play a role in how we feel about it.” The stories you inherited about sex can shape what feels possible now. Trauma and nervous system protection: “Previous trauma can impact how safe we feel. If our nervous system is on high alert, desire often hides.” If this resonates, gentle, trauma-informed support can be life-changing. April’s advice starts with removing performance pressure and getting curious about what’s in the way. “Instead of trying to ‘increase’ your libido, I’d encourage you to try to understand what feels in the way right now,” April says, “alongside making natural changes to things like diet, movement, speaking with your healthcare provider about current medication, and even exploring your relationship with yourself or your partner with a professional.” In other words, “natural” isn’t about chasing a quick fix, it’s about supporting the root cause so desire has the space to come back on its own.

What is the best natural libido booster?

Pressure is the thing that quietly kills desire, even when everything else seems fine. “Trying to increase your libido without addressing what's going on for you mentally or physically might create pressure to perform and when life inevitably gets busy or stressful, it can feel like the goalposts keep moving,” says April. That’s why she recommends a softer, more sustainable approach. “Curiosity and compassion tend to be far more supportive than trying to achieve more when it comes to sex.” Libido doesn’t respond well to being treated like a KPI. And if you’ve been stuck in the cultural noise of needing to have more sex, more often, more enthusiastically, April offers a better goal that focuses on exploring having sex that feels good. Check in on hormones if things feel noticeably different.

Causes of low libido

“It's important to remember that whatever comes first is normal and healthy, yet often misunderstood in a culture that prioritises spontaneous desire that shows up instantly, with or without stimulation.” For many women, libido improves when the pressure to be “spontaneous” disappears. If your libido seems to change across your cycle, after having a baby, or during perimenopause, it’s not random or in your head. April explains that desire is shaped by both hormones and brain chemistry. “Biologically, our libido is impacted by a complex mix of hormones like oestrogen, progesterone and testosterone, as well as brain chemicals like dopamine and oxytocin.” Think of these as your body’s internal messaging system, influencing everything from energy and mood to bonding, sensitivity and how rewarding intimacy feels. The key point is that these signals are constantly shifting.

2. Consider Prescription Medications

“All of these hormones fluctuate at different points in our cycle and in our lives, in turn, affecting desire,” April says. That’s why low libido during perimenopause, postpartum low libido, and libido dips during high-stress periods are so common because your internal environment is changing. Your hormones are only part of the story. “As well as that, desire can be heavily shaped by stress, mood, body image, and even past experiences,” April adds. Which is why the best answer to how to increase libido in women is rarely one magic fix. If you’re experiencing symptoms alongside low desire (like fatigue, cycle changes, mood

• 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.

shifts, vaginal dryness) speak to a

3. 🥬 Arugula: the plant that awakens vitality

Start by supporting the fundamentals that make desire possible. These are things like sleep, stress regulation, blood sugar stability, hormone support where needed and physical comfort (including addressing dryness or pain). These aren’t “unsexy” basics, they’re the biological groundwork for pleasure. April also reminds us that libido isn’t just about the body. “While what we eat, how we care for our bodies in terms of sleep, stress and pain management, and even our hormones levels, are all vital for better health and wellbeing even when it comes to sex, it's also important to explore how you feel mentally about sex, how your body is responding to it and even how you think about it within your relationship.” If you ignore the emotional and relational parts, you’re ignoring a big piece of the puzzle.

Improve Sleep Quality

For some women, what helps most is reducing the “always on” lifestyle that keeps their nervous system wired. For others, it’s rebuilding emotional safety with their partner, addressing resentment or disconnection, or redefining intimacy so it isn’t always a fast track to intercourse. For others, it’s checking thyroid function, iron levels, sex hormones or perimenopausal shifts. The goal is the same though… create the conditions where desire can return, instead of demanding it. Search best supplements for female libido and, like with most things, you’ll find a lot of confident claims. healthcare provider about hormone and thyroid support.

Don’t ignore pain or discomfort during sex.

4. 🌶️ Sweet pepper or black pepper: micro-heat, maxi effect

“I speak with women all the time who constantly refer to their bodies as ‘broken’ if they don’t want sex as much as their partner or if their libido fluctuates from month to month or even feels like it's non-existent,” April says. But libido is context-dependent, not character-defining. “Desire is far more complex and context-dependent than most of us were ever taught; it’s shaped by stress, hormones, relationships, and how safe and connected we feel in our bodies.” If your libido has gone quiet, you don’t need to panic or perform. Low libido in women is often a sign that your body is under strain. The goal isn’t to make yourself want sex, it’s to create the conditions where desire can return naturally. Pain isn’t something to push through.

8. Hormone treatment

April says to start cenforce fm 100mg with what your body actually needs. “I would focus more on stress management, checking your hormone levels with your doctor and exploring your nutrition to better support your overall health and wellbeing,” she says. Supplements can help, but the best results come when they’re supporting a clear need, not a vague hope. If libido changes are paired with fatigue, cycle changes, sleep disruption, anxiety, low mood, or perimenopausal symptoms, she recommends starting with proper support. “Speaking with a healthcare provider about checking your overall health can be a reassuring place to start, especially if stress, a hormonal imbalance, thyroid, perimenopause or menopause are contributing to a lower interest in sex,” she says.

Hormone therapy

That’s how you make supplements evidence-led rather than marketing-led… you don’t guess, you investigate. One of the fastest ways to tank libido is comparing your sex life to what you think it should look like. “I wish more women knew that if your sex life doesn’t look like what we see on TV and in films, that’s completely normal,” says April. “What we’re shown is entertainment, not a realistic reflection of how desire actually works in real life.” Real desire is shaped by real life, not a scriptwriter’s fantasy. “There is no normal amount of sex you should be having, and your libido will look different to everyone else.” That matters, because so many women label themselves broken when their libido fluctuates. If sex feels uncomfortable, address the cause first (it’s one

• Engage in weight training to increase testosterone levels, boosting libido.
• Reduce screen time before bed to improve sleep quality and hormonal response.
• Use guided imagery or fantasies to mentally prepare for intimacy.
• Incorporate new activities or positions to keep sex exciting.
• Avoid medications known to reduce libido unless prescribed by a doctor.
• Maintain healthy relationships, as emotional intimacy directly influences desire.
• Focus on self-care and self-love to improve body confidence and libido.

of the fastest ways to rebuild safety in the body).

• 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.

Take “sex” off the table sometimes and focus

Understanding How Female Libido Works

It’s usually a whole-system reset that involves supporting sleep, stress, emotional safety and nervous system regulation so your body actually has the capacity for desire again. Low libido in women is rarely about “not loving your partner enough” or “not trying hard enough.” April Maria sees this on repeat: “There are several reasons a woman may be experiencing a lack of interest in sex or intimacy, be it with themselves or within their relationships. It can be really frustrating to experience this, especially if intimacy and sex play a crucial role in supporting your overall health and wellbeing.” If you’re asking what causes low sex drive in women, these are some of the most common reasons and they often overlap. Stress and burnout: “Life stressors such as work, family or financial worries.” When your nervous system is overloaded, desire often drops because your body is prioritising safety and survival. Medication, drugs, or alcohol: “Medication, drugs or alcohol use can affect hormone levels.” If libido changed after a new prescription, it’s worth discussing alternatives or adjustments with your healthcare provider.

What Are the Common Causes of Low Libido in Women?

Body image and confidence: “Body image, pregnancy, confidence and even how we feel about our genitalia can impact our libido.” Libido tends to rise when you feel more at home in your body. Hormonal shifts: “Hormonal changes such as our cycle, perimenopause, and menopause can impact our physical and biological experience of libido, affecting everything from energy and mood to lubrication, sensitivity, and how easily we feel desire.” This is a big one for low libido in perimenopause and menopause. Pain or discomfort: “Sexual pain or discomfort can create a fear of exploring sex again. If it feels painful or uncomfortable, it may be safer to avoid it.” Pain is never something to push through; it’s a cue to seek support. Relationship dynamics: “Relationship issues such as mismatched libidos, conflict, emotional safety and interests in what sex looks like can cause low desire for sex.” Emotional safety isn’t a nice-to-have; it’s a libido prerequisite. on connection, touch and closeness without a goal.