Naturally Increase Libido & Support Hormonal Balance

Quick Answer: What Works to Naturally Increase Libido?

Table of Contents

• What Is a “Normal” Sex Drive?
• What Causes Low Libido in Women?
• How Do Natural Libido Boosters Work?
• Best Supplements to Support Libido Naturally
• Libido-Boosting Foods to Add to Your Diet
• Lifestyle Changes That Support Sex Drive
• How to Reconnect with Your Partner
• What to Expect: Timeline and Signs of Progress
• Common Mistakes to Avoid
• Safety: Who Should Avoid These Supplements?
• How to Choose Quality Supplements
• Frequently Asked Questions
• Bottom Line: Taking Action

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.

Why Your Libido Changes Over Time

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 evidence-based approaches here that could work for anyone.

What Causes Low Libido in Women?

You may be wondering where your libido went and what caused it to fade. Low libido in midlife isn’t psychological. It’s physiological.

Physical Causes

When you’re chronically stressed, your body produces cortisol—which directly suppresses testosterone. Add in magnesium deficiency, B12 depletion, poor sleep, and declining hormones, and your desire doesn’t stand a chance. Common physical factors include:

• Aging and hormonal shifts
• Menopause and perimenopause (learn more: What Are Sex Hormones?)
• Antidepressants and other medications
• Low testosterone or other hormonal imbalances (see: Hormonal Imbalance and Why We Shouldn’t Ignore Low Testosterone)
• Chronic stress
• Painful sex

Psychological and Relationship Factors

Mental and emotional factors can also impact desire:

• Depression
• Relationship challenges (explore: Building Strong Partnerships)
• Past trauma

When to See a Doctor

Important: If trauma is the root cause, especially sexual trauma, talking to a licensed therapist is crucial. The tips in this article won’t tackle that deeper layer. 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.

How Do Natural Libido Boosters Work?

The Hormone-Stress-Energy Connection

Natural libido support works through several pathways:

• Stress reduction: Lower cortisol allows sex hormones to function properly
• Nutritional support: Key vitamins and minerals support hormone production
• Improved circulation: Better blood flow supports physical arousal
• Energy restoration: Addressing fatigue improves desire

Best Supplements to Support Libido Naturally

From foundational health practices to specific supplements, here are evidence-based options to potentially increase your libido naturally. Critical note: Always consult your doctor before adding new supplements to your regimen, especially if you take medications or have health conditions.

Ashwagandha for Stress and Hormonal Balance

Adaptogens like Ashwagandha have been linked to libido enhancement in both men and women. They work by reducing cortisol and supporting overall stress resilience. Like libido-boosting foods, adaptogens require consistency—the results aren’t always immediate. They’re known to improve circulation and trigger feel-good neurotransmitters, which is why incorporating adaptogens might support sexual health.

Maca Powder for Desire

Let’s give maca its well-deserved spotlight. This root has been shown in various studies to support libido for both men and women.

Add a teaspoon of Organic Red Maca to your smoothie, oatmeal, or even your latte, and see how it impacts your drive over time. Consistency is key—you likely won’t see changes overnight.

Magnesium Glycinate for Stress and Sleep

Magnesium Glycinate supports relaxation and quality sleep. Since stress and poor sleep directly suppress libido, addressing these foundational issues may indirectly improve desire. Magnesium deficiency is common and can worsen stress response.

Vitamin D3 + K2 for Hormonal Health

Vitamin D3 + K2 supports overall hormonal function. Low vitamin D levels have been associated with various hormonal imbalances. While direct libido research is limited, optimizing vitamin D status supports whole-body wellness.

Vitamin B-12 for Energy

Vitamin B-12 supports energy production. Fatigue is a major libido killer. B12 deficiency is common, especially in those over 50 or with certain dietary patterns. Addressing deficiency may restore energy, which can indirectly improve desire.

Omega-3 for Circulation and Mood

Omega-3 supports circulation, mood, and inflammation reduction. Better circulation can enhance physical arousal, while mood support addresses one barrier to desire.

Libido-Boosting Foods to Add to Your Diet

If you’re here for the quick fixes, hold up—there’s no magic bullet. However, some foods can help support the processes that influence your libido. Foods to include regularly:

• Dark chocolate
• Pumpkin seeds
• Oysters
• Nuts
• Ginger
• Avocados
• Citrus fruits

They pack nutrients like magnesium, healthy fats, and omega-3s, all of which support 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.

Lifestyle Changes That Support Sex Drive

Stress Reduction Techniques

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. Go-to stress-busters:

• Meditation
• Breathwork
• Walking
• Soaking in nature

Gentle Exercise to Support Testosterone

Gentle exercise, especially weight lifting, can support libido by influencing testosterone levels. 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 contribute to better sex. Aim for strength training twice a week. (Learn more: Exercise and Better Sex) Important: Over-exercising can have the opposite effect by increasing stress hormones.

Prioritize Quality 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.

Clean Eating for Hormone Health

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 intimacy. 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. For women wanting to get pregnant, tracking your cycle will be essential. 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 test: Proov Ovulation Test (an at-home test with an app to guide you through tracking).

How to Reconnect with Your Partner

Communication Strategies

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. (Read more: Expressing Love: A Guide and Secrets to a Lasting Marriage)

Resources for Couples

Dive into some reading with your partner:

• 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.
• Sex Talks: The 5 Conversations That Will Transform Your Love Life
• Read more here: Unfuck Your Intimacy Workbook

What to Expect: Timeline and Signs of Progress

Natural approaches to libido require patience and consistency. Here’s a realistic timeline:

Week 1-2: Foundation Building

• You’re establishing new habits
• Sleep may start improving if using magnesium
• Stress reduction practices begin to feel more natural
• Don’t expect libido changes yet

Week 3-4: Early Shifts

• Energy levels may improve
• Sleep quality often gets better
• You might feel less stressed overall
• Subtle shifts in mood possible
• Libido changes still unlikely at this stage

Month 2-3: Noticeable Changes

• This is when most people notice libido improvements
• Desire may increase gradually
• Physical arousal might feel easier
• Energy and mood improvements support intimacy
• Remember: Results vary significantly between individuals

Signs It’s Not Working

After 8-12 weeks of consistent use, if you see zero improvement:

• Consult your doctor—there may be underlying medical issues
• Medication side effects might be the primary cause
• Hormonal testing may be warranted
• Relationship or trauma work might be needed

Common Mistakes to Avoid

• Expecting overnight results: Natural approaches take 4-8+ weeks minimum
• Taking too many supplements at once: Start with one or two so you know what works
• Ignoring stress and sleep: No supplement replaces these foundations
• Not communicating with your partner: They can’t read your mind
• Skipping medical consultation: Some causes need professional treatment
• Inconsistent use: Sporadic supplementation won’t produce results
• Focusing only on supplements: Lifestyle factors often matter more

Safety: Who Should Avoid These Supplements?

This section is critical—please read carefully.

When to Consult Your Doctor

Always talk to your healthcare provider before starting supplements if you:

• Take any prescription medications
• Have chronic health conditions
• Are pregnant, trying to conceive, or breastfeeding
• Have hormone-sensitive conditions
• Take blood thinners or blood pressure medications
• Have autoimmune conditions
• Experience sudden, dramatic libido changes (could indicate medical issues)

Seek medical care if you experience:

• Painful intercourse
• Vaginal dryness or bleeding
• Severe mood changes
• Other concerning symptoms alongside low libido

How to Choose Quality Supplements

Not all supplements are created equal.

What to Look For

• Third-party testing: Look for GMP, NSF third party tested
• Clear labeling: Dosages and ingredient sources should be transparent
• No fillers or additives: Cleaner is better
• Appropriate forms: Magnesium glycinate (not oxide)
• Reputable brands: Companies with quality control and testing

What to Avoid

• Proprietary blends that hide ingredient amounts
• Outrageous marketing claims
• Extremely cheap options (usually lower quality)
• Products with long lists of fillers
• Brands without transparency

Recommended Options

Science-backed, premium quality supplements:

• Ashwagandha — Organic, full-spectrum formula
• Magnesium Glycinate — High potency, highly absorbable
• Vitamin B-12 Liquid Spray — Superior absorption
• Vitamin D3 + K2 — Bioavailable liquid form
• Omega-3 Fish Oil — Ultra-purified, high-potency
• Women’s Probiotic — Supports gut and vaginal health
• Women’s Multivitamin — Comprehensive foundational supp
• Try: Organic Black Maca, Organic Red Maca

Frequently Asked Questions About Increasing Libido Naturally

How long does it take to see results from natural libido support?

Most people notice changes within 4-8 weeks of consistent use. Lifestyle changes like better sleep may help sooner, while supplements typically take 6-8 weeks to show effects.

Can I take ashwagandha and maca together?

Many people do, but it’s best to start with one supplement at a time so you can gauge individual effects. Always consult your doctor before combining supplements.

Will these supplements work if I’m on antidepressants?

Some antidepressants significantly reduce libido as a side effect. Natural supplements may help somewhat, but medication side effects often require working with your doctor to adjust dosage or try alternatives. Never stop medications without medical guidance.

Is low libido always a sign of low hormones?

No. While hormonal changes contribute, stress, relationship issues, medications, sleep deprivation, and other factors often play bigger roles. It’s usually multifactorial.

Do I need to take supplements forever?

Not necessarily. Some people use them temporarily to restore balance, while others benefit from ongoing use. It depends on underlying causes and individual response.

Can men use these same supplements for low libido?

Yes, ashwagandha and maca have been studied in both men and women. However, men and women should also consider getting testosterone levels checked.

What if nothing works?

If you see no improvement after 8-12 weeks of consistent natural approaches, consult your doctor. Underlying medical conditions, medication side effects, or hormonal issues may need professional treatment.

Are there any foods I should avoid for better libido?

Highly processed foods, excessive alcohol, and too much sugar can contribute to inflammation and hormonal imbalance. Focus on adding nutrient-dense whole foods rather than strict restriction.

How do I know if my libido is low due to relationship issues vs. physical causes?

This can be complex. If you feel desire in other contexts (solo or thinking about past experiences) but not with your current partner, relationship factors may be primary. If desire is absent across the board, physical/hormonal causes are more likely. Often it’s a combination.

Is it normal for libido to fluctuate with my menstrual cycle?

Absolutely. Many women experience higher desire around ovulation and lower desire during menstruation. Tracking your cycle can help you understand your personal patterns.

Bottom Line: Taking Action to Support Your Libido

When your sex drive dips, it’s easy to feel frustrated, confused, or even defeated. But remember: you’re not broken. Your body just needs support. 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
• Get enough sleep

Supplements like ashwagandha, maca, and magnesium glycinate may provide additional support, but they work best when combined with lifestyle improvements. Be patient with yourself. Natural approaches take time. And most importantly: communicate with your partner and consult your healthcare provider to rule out underlying issues. You deserve a thriving sex life at any age.