Top Foods & Supplements for Libido Boost

Lack of libido is a more common issue among women than men, but it significantly affects both sexes. In fact, research shows that 32 percent of women and 15 percent of men experience a lack of the desire to have sex regularly. A 2021 study indicates that low sexual desire ranges from 27 percent among premenopausal women to 52 percent among naturally menopausal women.

Whether you’re at the lower or higher end of the age spectrum, a low libido can strike at any time in your life due to a variety of reasons, including:

• low testosterone levels
• depression
• stress
• relationship problems
• sexual dysfunction
• prescription medications
• being overweight
• too little or too much exercise
• sleep apnea
• drug or alcohol use

Naturally, many people wonder how to boost their libido. If you have little to no sex drive, you’re definitely not alone. The great news is that there are numerous natural remedies available to increase libido, and you can start enhancing your sex drive naturally today.

If a higher sex drive is your goal, then it’s time to make some lifestyle changes. For instance, reducing your stress levels, improving your sleep quality, incorporating more natural aphrodisiacs into your meals, and exercising in the right amount to bring your mind and body into a libido-enhancing state are all techniques for increasing libido without relying on potentially harmful drugs.

What Is Libido?

What exactly is libido, and why does it diminish in some of us? Libido is defined as a person’s overall sexual drive or desire for sexual activity. Low libido in women and low libido in men have some similarities, along with some gender-specific factors as well.

It’s actually quite normal for a man’s libido to gradually decrease as he ages. Each man is different, but most men typically still have some level of sexual desire into their 60s and 70s. If aging isn’t the root cause of the libido decline, a man may be experiencing depression or too much stress.

Other possible causes of low sex drive in men include medication side effects, a decrease in male sex hormones due to an endocrine disorder or sleep apnea. A lesser-known fact is that sleep apnea can lead to a significantly lower testosterone level. Low testosterone can also cause erectile dysfunction (ED), a condition where a man is unable to get or maintain an erection. While both issues may involve low testosterone, ED and low libido don’t necessarily correlate or even occur simultaneously, although they are often thought of as common “comorbidities” (concurrent conditions).

Low libido is actually more common in men with premature or delayed ejaculation than in those with erectile dysfunction. Men who have difficulty getting or maintaining an erection often have a normal or even high sex drive.

When it comes to a low sex drive in women, there can be many causes. Common causes of a loss of sexual desire or low libido in a woman include issues in her relationship with her sexual partner, sociocultural influences (such as job stress and media images of sexuality) and medical conditions (like fibroids, endometriosis, and thyroid problems).

Low testosterone doesn’t just affect sexual health in men. Women can also experience low testosterone. Female testosterone levels peak in the mid-20s and then steadily decline until a woman goes through menopause. After menopause, female testosterone levels drop dramatically, and sex drive can also decrease significantly. Birth control pills and other forms of hormonal contraception can have a negative impact on a woman’s desire for sexual activity.

When it comes to how to increase your libido, there are two key biological chemicals that may influence your level of sexual desire, whether you’re a man or a woman: dopamine and prolactin. It is theorized that dopamine increases desire while prolactin decreases it. If you take any medications, it’s important to be aware that some can increase prolactin release or inhibit dopamine release. Either of these scenarios can reduce sexual desire and also cause other sexual side effects.

In men, low prolactin has been linked to multiple signs of poor sexual health and psychological well-being. Low prolactin levels are also associated with a higher body mass index (BMI), higher blood sugar levels, lower levels of physical activity, and a generally less healthy state.

Relationship issues, depression, prescription medications, alcoholism, drug abuse, and/or chronic diseases like diabetes can all be the root of low sex drive for both sexes. A BMI that is too high can also cause problems for both men and women when it comes to libido. Obese men tend to have difficulties with erectile function, but studies have shown that losing even a small percentage 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 experience sexual problems.

How to Increase Libido Naturally

Let’s talk about how to increase libido through your diet, including what to eat more of and what to avoid or reduce significantly, along with supplementation and lifestyle changes.

1. Foods that Boost Libido

Collagen-rich Foods

Collagen production naturally declines with age. This has a direct negative effect on skin health and makes it harder to maintain firm skin. This phenomenon can make it more difficult for men to maintain an erection, and it may also lead to a looser vaginal wall in women. To increase your collagen levels, you can consume more bone broth and choose a collagen supplement and/or a protein powder made from bone broth. Vitamin C also helps increase collagen production.

Watermelon

Research conducted at Texas A&M demonstrated that watermelon may have a “Viagra-like” effect. The phytonutrients such as lycopene, beta-carotene, and citrulline found in watermelon help relax blood vessels.

Nutmeg, Saffron, and Clove

Spices are rich in antioxidants, which is beneficial 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. Clove is also excellent at improving bad breath (hint, hint). Saffron, on the other hand, may help improve sexual dysfunction in women on antidepressants as well as men with erectile dysfunction.

Dark Chocolate

Research has shown that consuming chocolate leads to the release of serotonin due to its tryptophan content, resulting in some aphrodisiac and mood-lifting effects. Just make sure to choose a low-sugar, high-quality dark chocolate.

Brazil Nuts

Brazil nuts are high in selenium, which plays a role in maintaining healthy testosterone levels. They also help increase your body’s serotonin production, similar to dark chocolate.

High-quality Protein

Protein-rich foods such as eggs, wild-caught fish, pasture-raised poultry, and grass-fed beef/lamb, which are also high in tryptophan, can help increase serotonin and boost your mood (and libido).

Maca Root

Maca root, often referred to as “maca,” is an adaptogenic herb. In traditional medicine practices, it is known as a sexual stimulant. Consuming maca results in both increased sexual desire and decreased sexual dysfunction. It may have an effect in as little as two weeks to improve libido in healthy men – and the added bonus is that it can also enhance exercise performance, which can be very useful. If you don’t live in an area where maca can be purchased in its whole-food form, you can purchase it as a supplement from various online retailers.

Fenugreek

Available in both herb and essential oil forms, fenugreek helps increase the desire for sex, especially in males. Studies indicate that treatment with fenugreek can significantly improve libido and sexual pleasure ratings as well as regulate poor testosterone levels. The leaves of fenugreek have a slightly bitter taste but are delicious when cooked.

Water

Ensuring you are not dehydrated is important when it comes to your libido, as dehydration can cause a number of negative side effects that can easily dampen sexual desire. If you want to avoid possible fatigue, headaches, and vaginal dryness, then drink plenty.

2. Foods to Avoid for a Healthy Libido

Processed Foods

As ultra-processed foods have become a larger part of the Standard American Diet, obesity has been on the rise. The overall BMI of the American population has increased by at least 10 percent to 14 percent since 1971. Since obesity is closely linked to low libido, try to reduce as much processed food as possible from your diet and replace it with whole, less processed options.

Factory-Farmed Meats

Although there is not a lot of large-scale scientific evidence yet, the hormones used to treat non-organic, factory-farmed meats may interfere with normal hormone production. Avoid processed meats – a 2022 study showed how it can cause health issues in men – and opt for organic whenever possible to support a healthy libido.

High-Sodium Foods

<p.Foods that are extremely high in sodium, such as canned foods and processed foods, can contribute to high blood pressure, which may reduce the blood flow to the sex organs.

Conventional Dairy

Like factory-farmed meats, conventional dairy is considered healthy by many organizations. However, milk, cheese, and other dairy products from cow’s milk contain synthetic hormones known as phthalic acid esters that have a negative impact on estrogen and testosterone levels.

Sugar

<p.Sugar in general negatively affects sex hormones. Studies have shown specific and concerning impacts 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.

Caffeine

<p.This is a bit tricky, but it's best not to overindulge in caffeine if you are experiencing libido issues. During athletic performance, a small amount of caffeine can moderately increase testosterone, which may also indicate positive effects on sexual performance and drive. However, this increase may not be very helpful, as caffeine also increases cortisol levels, which has the potential to induce stress that further lowers libido. Coffee and teas can be great additions to a healthy life, but keep it in moderation and avoid caffeinated products at least six hours before bedtime.

Alcohol

<p.Excessive consumption of alcoholic beverages is known to decrease sexual desire, arousal, and sensitivity. One 2023 study concluded that alcohol consumption is the only significant risk factor for sexual dysfunction. If you plan to drink, 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.

Microwaveable Popcorn

<p.It may be convenient, but it is definitely 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 in men. According to a 2009 study, these types of popcorn bags contain perfluoroalkyl acids, such as PFOA or PFOS, which are known to significantly lower sperm counts.

3. Supplements for Low Libido in Men

Ginseng

<p.Both Asian and American varieties of ginseng seem to have a positive impact on nerve function and central nervous system activity, thereby boosting libido in men.

Tribulus Terrestris

Tribulus terrestris is used in Traditional Chinese Medicine as an aphrodisiac. One study showed that taking Tribulus terrestris enhanced several measures of sexual function in women after just four weeks and led to improvements in desire, arousal, satisfaction, lubrication, and pain.

Maca

<p.One study from Peru found that supplementing with maca for eight weeks increased sexual desire in men. Meanwhile, another study in 2001 noted that maca helped improve sperm quality and motility, which are two important factors when it comes to male infertility.

Velvet Bean

<p.The velvet bean or Mucuna pruriens plant helps reduce stress, especially in infertile men, and increases antioxidant activity to boost libido (and semen quality). One study revealed that treatment with velvet bean significantly improved testosterone, luteinizing hormone, dopamine, adrenaline, and noradrenaline levels in infertile men. In addition, sperm count and sperm motility were “significantly recovered” in the infertile men after treatment.

Yohimbe

<p.Commonly used as a remedy for sexual dysfunction, the bark of the yohimbe tree may encourage relaxation of smooth muscles (to help counteract erectile dysfunction) and improve sexual performance. Research shows that yohimbe may be able to increase blood flow to the penis or vagina. It also increases nerve impulses that play a role in orgasm.

Ginkgo Biloba

<p.Men on antidepressants may benefit from ginkgo biloba supplementation throughout the four phases of sexual response: desire, excitement, orgasm, and resolution. Ginkgo biloba has some impact on libido as it helps blood flow more efficiently and relaxes smooth muscle tissue.

4. Supplements for Low Libido in Women

Red Ginseng

<p.A systematic review of randomized clinical trials found that in three different trials, Korean red ginseng had the ability to enhance sexual arousal in menopausal women, increase well-being and general health while reducing depressive symptoms, and better improve menopause symptoms according to the Kupperman index and Menopausal Rating Scale compared to the placebo group.

Maca Root

<p.Maca root may be able to improve sexual dysfunction and boost sex drive in women. One study looked at the effects of maca root on postmenopausal women with sexual dysfunction caused by the use of antidepressants. Compared to a placebo, maca root was able to significantly improve sexual function.

Iron

<p.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 source of vitamin C. Iron supplements can cause constipation – therefore, it is important to confirm with your healthcare professional that your anemia is caused by iron deficiency.

Ashwagandha

<p.Using ashwagandha in supplement form may help women treat female sexual distress. A pilot study published in BioMed Research International aimed to determine the efficacy and safety of 300 milligrams of ashwagandha root extract supplementation twice daily for eight weeks for improving sexual function in 50 healthy women. Researchers found that the treatment group displayed significantly higher improvements compared to placebo in sexual function scores, particularly in areas of arousal, lubrication, and orgasm.

Gingko Biloba

<p.For similar reasons as it works for men, gingko biloba also serves as a way to increase libido in women. The most significant result so far has been the potential to treat sexual dysfunction induced by psychotropic drugs used to treat depression – specifically SSRIs. The first open clinical trial showed that ginkgo biloba significantly improved sexual function (especially in women) for those unable to perform due to SSRI side effects.

Vitex

<p.The oil from vitex (also frequently referred to as “chasteberry”) is another great option for addressing menopausal libido problems in women. Some of its other benefits include alleviating PMS symptoms, increasing fertility, clearing acne, and promoting lactation in breastfeeding moms.

5. Essential Oils

<p.Wondering how to increase libido with essential oils? There are various essential oils for libido that can help increase sexual and mood arousal and act as natural aphrodisiacs.

Jasmine Oil

<p.Using as part of a libido-boosting aromatherapy blend may help increase behavioral arousal, alertness, and positive mood.

Clary Sage Oil

<p.If you're a woman struggling with low libido due to menopause and mood issues, might be a good option. It may help improve the symptoms of depression and regulate cortisol levels, supporting a more healthy libido.

Neroli Oil

<p.Neroli essential oil (used aromatically) has been shown to help relieve menopausal symptoms, increase sexual desire, and lower blood pressure in postmenopausal women.

Fennel Oil

<p.Fennel oil has positive estrogen-like effects, making it another female libido booster, both scientifically and