Naturally Increase Libido & Support Hormonal Balance

Naturally Increase Libido

Let’s talk about sex drive—your personal barometer for hormonal balance and overall sexual health. If things aren’t as steamy as they used to be, you’re not alone, and you’re certainly not stuck. Wondering how to increase your libido and get back in sync with your body? Libido has its peaks and valleys, but if you’re in a slump that’s overstayed its welcome, it’s time to dig into what is happening with your body. A low sex drive can strain your relationship with your partner—and with yourself. But here’s the good news: it’s possible to boost your libido and have a thriving sex life at any age.

First, take a breath and be gentle with yourself. It’s natural to feel frustrated, especially if your partner’s drive is on a different wavelength. That stress? It only makes things worse. Now, let’s talk about how to potentially increase your libido and overall connection to your body.

What is a “Normal” Sex Drive?

Spoiler: There’s no universal “normal.” Your sex drive isn’t a static thing—it ebbs and flows with time, age, and life’s chaos. Sure, you might not be as frisky at 60 as you were at 20, but that doesn’t mean the desire disappears. A healthy libido is all about what feels typical for you. If you’ve always had a high drive and suddenly you’re avoiding your partner’s touch, something might be off. If you’ve historically had a lower drive, that might just be your baseline. But stick around—there are plenty of tips here that could work for anyone.

Causes of Low Libido: What is Impacting Your Sex Drive?

You may be wondering where your libido went and what caused it to fade. Libido killers come in all shapes and forms—both physical and psychological, including:

• Aging
• Menopause
• Antidepressants and other medications
• Depression
• Low testosterone or hormonal imbalances
• Stress
• Painful sex
• Relationship issues
• Trauma

Note: If trauma is the root cause, especially sexual trauma, talking to a licensed therapist is crucial. These tips won’t tackle that deeper layer.

Read more here: What Is Menopause?

How to Boost Your Libido Naturally: Tips to Reignite Your Desire

From foundational health practices to specific foods and supplements, here are some ways to increase your libido naturally.

Libido-Boosting Foods

If you’re here for the quick fixes, hold up—there’s no magic bullet. However, some foods can help support the processes that ignite your libido. Think dark chocolate, pumpkin seeds, oysters, nuts, ginger, avocados, and citrus fruits. They pack nutrients like magnesium, healthy fats, and omega-3s, all of which can be crucial for hormonal balance and sex drive. No, eating one oyster won’t turn you into a sex machine overnight, but incorporating these foods regularly can support your libido over time. Consistency is the easiest way to see lasting results.

Maca Powder’s Moment

Let’s give Maca its well-deserved spotlight. This root has been shown in various studies to boost libido for both men and women. Add a teaspoon to your smoothie, oatmeal, or even your latte, and see how it impacts your drive.

Try: Organic Black Maca, Organic Red Maca

Spoiler: There’s no universal “normal.” Your sex drive isn’t a static thing—it ebbs and flows with time, age, and life’s chaos. The upside? You can boost your libido naturally through foods, supplements, exercise, and enhancing your partnership connection.

Adaptogens and Vitamins for Libido: How to Use Herbs to Increase Sex Drive

Adaptogens like Ashwagandha, are beneficial for both men’s and women’s sexual health. They have been greatly linked to libido enhancement. Adaptogens work much like libido-boosting foods—they require consistency, and the results aren’t always immediate. However, they’re known to improve circulation and trigger feel-good neurotransmitters, which is why incorporating adaptogens might be a great way to ignite your sexual health. Always consult your doctor before adding new supplements to your regimen.

What to try?

• Ashwagandha
• Rhodiola Rosea
• B12
• Zinc
• Ginseng
• L-Carnitine
• Vitamin D
• Vitex
• Tribulus

Read more on the supplements mentioned here: How Do B Vitamins Boost the Gut Microbiome?

Reconnect with Your Partner

If you’ve drifted apart, start by talking to your partner. Communication can rekindle intimacy, but they need to know how you’re feeling. From there, you can explore ways to rebuild closeness—maybe even try some exercises that foster deeper intimacy. This is the easiest way to start addressing any disconnect. Dive into some reading with your partner, like Come Together: The Science (and Art) of Creating Lasting Sexual Connections. Explore the meaning of sexuality, the myths and ‘shoulds’ of desire while fostering new conversation and connection with your partner, all while experiencing a bit of self-discovery. Read the full summary here.

Read more here: Unfuck Your Intimacy Workbook

Stress Less to Support Libido

Stress—whether it’s physical (medications, toxins, over-exercising) or mental—takes a wrecking ball to your libido. Your body, when stressed, prioritizes survival over reproduction. Some go-to stress-busters? Meditation, breathwork, walking, and soaking in nature.

Gentle Exercise to Boost Testosterone

Gentle exercise, especially weight lifting, can give your libido a leg up by boosting testosterone. Yes, women produce testosterone too, and it’s linked to mood, motivation, and—you guessed it—sex drive. Beyond hormones, exercise can improve circulation, reduce stress, and boost confidence, which can all make for better sex. Aim for strength training twice a week.

Prioritize Sleep

When was the last time you were completely sleep-deprived and felt energized for intimacy? Probably never. Sleep is foundational for every part of your health, including your sex life. If you’re not getting enough rest, your body isn’t going to prioritize reproduction. A tip: L-theanine and Magnesium before bed may help get your sleep back on track. Catch up on sleep and watch how it might transform your desires.

Eat Clean to Support Your Hormones

Finally, cut down on processed foods and up your intake of whole, nutritious foods. Reducing inflammation and supporting hormone health with a clean diet is key to not just feeling good—but wanting to get it on. Curious about how to be more in tune with your body and hormones? If you menstruate, understanding the phases of your cycle can help you tap into its natural rhythms, giving you insight into mood shifts, sex drive fluctuations, and other changes that happen throughout the month. Want to learn more? Delve into the book: ‘Fix Your Period’ for all the details on the cycle.

For women wanting to get pregnant, tracking your cycle will be the way to go. Learn about your period, how your cycle affects you, and when ovulation occurs (the golden hour for fertility). One of the best ways to accurately track your ovulation is by using an at-home ovulation test alongside a calendar and app.

Try: Proov, Predict and Confirm Ovulation. An at-home test with an app to guide you through tracking your ovulation.

Read more here: Ovulation: Is It 14 Days? 

Books: Fix Your Period, You Can Have A Better Period

Bottom Line: How to Be in Tune with Your Libido

When your sex drive dips, it’s easy to feel frustrated, confused, or even defeated. But remember, having an active libido is often a sign of overall health and hormonal balance. Focus on the foundations: eat well, reduce stress, move your body, and get enough sleep.

This article provides general information and discussions about health and related subjects. The information and other content provided in this blog, or in any linked materials, are not intended and should not be construed as medical advice, nor is the information a substitute for professional medical expertise or treatment.