How to Increase Libido the Natural Way

Lack of lack of libido is more common in women than men, but it significantly affects both
sexes. Research shows that 32 percent of women and 15 percent of men lack the desire to have
sex regularly. (1) Whether youre on the lower or higher end of the age spectrum, a low libido
can strike at any year of your life for a whole variety of reasons, including depression, stress,
relationship issues, prescription medications, low testosterone, being overweight, too little
exercise, and drug or alcohol use. (2) So naturally, many people wonder how to increase libido.

If you have little to no sex drive, youre definitely not alone. The great news is that there are a lot
of natural remedies to increase libido, and you can start increasing your sex drive naturally
today. If a higher sex drive is your goal, then its time to make some lifestyle changes. For
instance, decreasing your stress levels, improving your sleep, adding more natural aphrodisiacs
to your meals, and exercising the right amount to put your mind and body back into a libido-
encouraging state are all techniques for how to increase libido without potentially harmful drugs.

What Is Libido? Why Does It Disappear Among Some of Us?

Libido is defined as a persons overall sexual drive or desire for sexual activity. Low libido in
women and low libido in men have some similar roots, along with some gender-specific ones as
well.

For men, its actually quite normal to have a gradual decrease in libido as a man gets older. Each
man is different, but most men tend to have some amount of sexual desire into their 60s and 70s.
If aging isnt at the root of libido decrease, a man may be depressed or experiencing too much
stress. Other possible causes of low sex drive men are a medication side effect, a decrease in
male sex hormones due to an endocrine disorder or sleep apnea. A little-known fact is how
sleep apnea can lead to an unusually low testosterone level. (3)

Low testosterone can also cause erectile dysfunction (ED), a condition in which a man cant get
or maintain an erection. While both issues may involve low testosterone, ED and low libido do
not necessarily equate or even happen at the same time. Men who have a hard time getting
or maintaining an erection usually have a normal or even high sex drive. (4)

When it comes to a low sex drive in women, there can be many causes. According to sex
psychologist Sheryl Kingsberg, Ph.D, Womens sexuality tends to be multifaceted and fairly
complicated. (5)

Common causes of a loss of sexual desire or low libido in women include issues in your
relationship with your sexual partner, sociocultural influences (job stress, media images of
sexuality, etc. ) and medical conditions (like fibroids, endometriosis and thyroid problems).

Low testosterone doesnt just cause sexual issues for men. Women can also experience low
testosterone. Female testosterone levels peak in the mid-20s and then steadily decrease until a
woman goes through menopause. After menopause, female testosterone levels drop dramatically,
and sex drive can drop dramatically as well. Birth control pills and other forms of hormonal
pregnancy prevention can also have negative effects on a womans desire for sexual activity. (6)
When it comes to how to increase your libido, there are two key biological chemicals that may
affect your level of sexual desire whether youre a man or woman. Im talking about dopamine
and prolactin. Its theorized that dopamine increases desire while prolactin decreases it. If you
take any medications, its important to know that some can increase prolactin release or inhibit
dopamine release. Either of these two scenarios can decrease sexual desire and also cause
other sexual side effects. (7)

In men, low prolactin has been linked with multiple signs of poor sexual health and
psychological health. Low prolactin levels are also associated with a larger body mass index
(BMI), high blood sugar levels, lower levels of physical activity and just generally feeling
unhealthier. (8)

Relationship issues, depression, prescription medications, alcoholism, drug abuse and/or chronic
diseases like diabetes can all be at the root of low sex drive for both sexes. A BMI thats too high
can also cause problems for both men and women when it comes to libido. Obese men tend to
struggle with erectile difficulty, but studies have shown that losing only a small percent of
weight can improve both male and female sexual function. A study conducted at Duke
University reports that obese people are 25 times more likely to report sexual problems. (9)

How to Increase Libido Through Diet

Lets talk about how to increase libido through your diet, which includes what you should eat
more of and what you should avoid or reduce significantly.

Foods That Help

Natural Aphrodisiacs Figs, bananas and avocados are natural aphrodisiacs loaded with
vitamins and minerals that can encourage more blood flow to the genitals and naturally increase
sex drive. (10)

Vitamin C foods Vitamin C improves blood circulation to the organs so its important to
make sure you consume foods rich in vitamin C on a daily basis. Vitamin C has also specifically
been linked with a healthier female libido. (11) Some great choices include broccoli, oranges, red
peppers and guava.

Iron-rich foods For women in particular, low iron levels can have a negative affect on
sexual desire, arousal, lubrication and ability to have an orgasm. Great sources of iron include
dark leafy greens like kale and spinach, along with grass-fed beef.

Collagen-rich foods Collagen production naturally declines with age. This has a direct
negative effect on skin health and makes it harder to keep skin firm. This phenomenon can make
it harder for men to maintain an erection, and it can lead to a looser vaginal wall in women. (12)
To increase your collagen levels, you can consume more bone broths and opt for a collagen
supplement powder. Vitamin C also helps to increase collagen production.
Sweet potatoes Sweet potatoes or yams are loaded with potassium and vitamin A. The
potassium can help with high blood pressure, which makes a man more likely to have erectile
dysfunction. (13)

Watermelon In 2008, research conducted at Texas A&M demonstrated that watermelon may
have a Viagra effect. The phytonutrients known as lycopene, beta-carotene and citrulline found
in watermelon help relax blood vessels. While watermelon might not be as organ-specific as
Viagra, it can be helpful in the bedroom without any negative side effects when you naturally
want to improve libido. (14)

Spices like nutmeg and clove Spices are loaded with antioxidants, which is great for overall
health, including libido. Research published in the journal BMC Complementary and Alternative
Medicine specifically found that extracts of nutmeg and clove enhanced the sexual behavior
of male animal subjects. (15) Clove is also great at improving bad breath.

Dark chocolate Research has shown that chocolate consumption leads to the release of
phenylethylamine and serotonin, leading to some aphrodisiac and mood-lifting effects. (16) Just
make sure you choose a low-sugar, high-quality dark chocolate.

Brazil nuts These nuts are high in selenium, which plays a role in maintaining healthy
testosterone levels.

Almonds Rich in zinc, selenium and vitamin E, almonds contain vitamins, minerals and
healthy fats that can improve sexual health and reproduction.

Water Making sure youre not dehydrated is helpful when it comes to your libido since
dehydration can cause a number of negative side effects that can easily dull sexual desire. If you
want to avoid possible fatigue, headaches and vaginal dryness then drink up.

Foods to Avoid

Trans fats and fried foods Foods items that are greasy and/or loaded with trans fats are not
helpful in the bedroom by any stretch. The adverse effects of consuming trans fatty acids can
include increases in abnormal sperm production for men and interference with gestation for
women. (17)

Processed foods Chemicals in these foods may negatively affect sexual performance.

Poor-quality protein Factory-farmed meat is known for containing added hormones and
antibiotics, which can lead to hormonal imbalance in the body. (18)

High-sodium foods Foods that are very high in sodium, like canned foods and processed
foods, can contribute to high blood pressure, which in turn decreases the flow of blood to the sex
organs.
Conventional dairy Milk, cheese and other dairy products from cows milk can have
synthetic hormones that have a negative effect on estrogen and testosterone levels.

Sugar Sugar in general negatively affects sex hormones. Studies have shown specific and
scary affects on testosterone levels. In a 2013 study of male subjects, the consumption of
glucose decreased blood levels of testosterone by an average of 25 percent, regardless of whether
the men had diabetes, prediabetes or normal glucose tolerance. Testosterone levels also remained
low hours after glucose consumption. (19)

Caffeine Overindulgence in caffeine can have unwanted affects on sexual performance.

Alcohol Overdoing it on alcoholic beverages is known to decrease sexual desire, arousal and
sensitivity. If youre going to imbibe, opt for one glass (yes, just one) of polyphenol-rich red
wine. The antioxidants in red wine can help widen blood vessels and increase blood flow to key
arousal areas. (20)

Microwaveable Popcorn It may be convenient, but its certainly not healthy. The chemicals
found in the lining of microwave popcorn bags (as well as nonstick pots and pans) have been
linked to a lower sex drive for men. According to a 2009 study, these types of popcorn bags
contain perfluoroalkyl acids, such as PFOA or PFOS, known to significantly lower sperm counts.
(21)

How to Increase Libido with Supplements

Supplements for Low Libido in Men:

1. L-arginine (1,000 milligrams twice daily): Helps with blood vessel dilation and
improves blood flow to the genital region.
2. Ginkgo biloba (120 milligrams twice daily): May improve blood flow to the genitals.
3. Tribulus (85250 milligrams three times daily): Used in Traditional Chinese Medicine
as an aphrodisiac. (22)
4. Maca (500 milligrams three times daily): Research shows this adaptogen herb helps
increase sexual desire.
5. Niacin (250 milligrams three times daily): Vitamin B3 (niacin) vasodilator that helps
improve blood flow.

Supplements for Low Libido in Women

1. Panax Ginseng (1,000 milligrams once daily for three weeks): This amount and
duration of Panax ginseng (Asian ginseng) has been shown to increase sexual desire in
women going through menopause. (23)
2. Maca (500 milligrams three times daily): Research shows this adaptogen herb helps
increase sexual desire, hormonal balance and fertility in women.
 3. Iron (2530 milligrams daily): If you have iron deficiency anemia, then supplementing
with iron might help your libido. Look for iron chelate, which is generally well-absorbed,
and take it with a vitamin C source. Iron supplements can cause constipation therefore,
its important to confirm that your anemia is being caused by iron deficiency.
4. Yohimbine (1530 milligrams daily): Has been shown to help with orgasm dysfunction.
(24)
5. Ashwagandha (500 milligrams once or twice daily): Shown to help women treat
female sexual distress. (25)

How to Increase Libido with Essential Oils

Wondering how to increase libido with essential oils? Youll want to try essential oils like
sandalwood, rose, jasmine and ylang ylang have been shown to naturally increase the libido of
both men and women. They also act as natural aphrodisiacs and have been shown to improve
mood and outlook on life.

When it comes to the essential oils for hormonal balance, sandalwood essential oil is
especially helpful to both sexes when it comes to libido. Its excellent at balancing testosterone
levels in both men and women. Sandalwood is also a natural aphrodisiac, which is why its
commonly used in many colognes and perfumes.

For men with low testosterone, you can simply add a few drops of sandalwood oil into your
deodorant or homemade lotion to not only smell good, but to improve your hormones and libido.

Cinnamon oil is another great essential oil choice when it comes to how to increase libido.
Cinnamon oil is a natural remedy for impotence. It works by influencing enzymes in the nitric
oxide pathway to increase blood flow to the genitals.

Bonus Remedies for How to Increase Libido

Lets talk about how to increase libido naturally with some easy lifestyle changes. Too little
exercise can be a cause of low libido, but you also dont want to overdo it either. Low libido is
one of the risks of overtraining. Exercises that increase human growth hormone like weight
training and burst training can greatly improve blood flow to the genitals, mood and your own
body perception. Also, try yoga, which can lead to better orgasms by increasing genital blood
flow .

If you smoke, here is yet another reason to stop. To improve the fire in the bedroom, you need to
put out the flame of your next cigarette. Smoking not only decreases sexual desire and
satisfaction, but it also decreases fertility. According to one group of researchers, smokers
reported having sex less than six times a month while nonsmoking men were having sex nearly
twice as often. (26)
If body image or confidence is an issue, how to increase your libido means improving your self-
esteem and sex drive by focusing on your attributes rather than your flaws. You should also find
ways to reduce your stress levels and improve your length and quality of sleep.

To see how to increase libido by increasing your testosterone levels, check out my article: 9
Natural Testosterone Boosters for More Energy, Better Sleep + More.

Conventional Treatment for Low Libido

There can be a physical or psychological cause of low libido, or it could be both. Its estimated
that four out of 10 men over the age of 45 have low testosterone. Meanwhile, the American
Medical Association estimates that several million women in the United States suffer from what
doctors often call female sexual arousal disorder. (27) Many people do turn to conventional
treatment when it comes to how to increase libido, so lets see what some of the common low
libido treatments are in the conventional medicine world.

For men, testosterone replacement therapy is a common conventional treatment, although its
controversial. Many men might think that a prescription drug like Viagra or Cialis is the simple
answer. Now, this is very important to know, guys: These drugs do not boost your libido they
only help you to get and keep erections. This will not get to the root of your low or nonexistent
sex drive, and these drugs are not without scary side effects like memory problems, back pain,
loss of hearing and many more. (28)

If a woman has a low libido and has already gone through menopause, vaginal estrogen creams
are commonly recommended to treat vaginal dryness. Testosterone therapy in the form of pills or
patches is also conventionally recommended for women. If a medical condition like a fibroid is
causing sexual issues, it might likely be recommended that you surgically remove the fibroid(s).
If your birth control pill is lowering your desire for sex, your doctor might prescribe a non-
hormonal option.

Other conventional treatments for low libido in both men and women include a change in
medication or the prescribing of antidepressants if depression is believed to be the cause.
However, many antidepressants can lower sex drive. For both men and women, relationship
counseling or sex therapy is sometimes recommended and helpful.

Precautions with Increasing Libido

If you experience a low libido and natural remedies dont seem to help, its important to see your
doctor sooner than later to make sure you dont have a more serious underlying physical or
psychological issue. Its also important to know the side effects of any and all medications you
currently take to make sure theyre not causing your low libido.

If you see a conventional doctor and seek advice on how to increase libido, hopefully he or she
will suggest some healthy lifestyle choices. If youre a man, you might likely receive a little blue
pill, but you must know that this absolutely will not get to the real root of your low libido,
whether physical, mental, emotional or all of the above.

Final Thoughts on How to Increase Libido

People dont like to talk about sex with their doctors, but its important that you dont ignore a
low libido and only have it negatively affect your life and self-image more and more as time
goes on. There are so many natural foods and remedies that can greatly improve your love life.
You should also make sure to address any mental blocks to your sexual desire, including but not
limited to a negative body image, mood issues or relationship problems.

How to improve your libido naturally means be willing to make simple changes to your daily life
that can lead to noticeable improvements in your sexual desire. It may not happen overnight, but
if you stick with these natural libido remedies, it wont take long before you feel like your old, or
should I maybe say younger, self again.

Read Next: Tiger Nuts: The Antibacterial, Fiber-Packed Nut May Even Boost Your Sex
Life