How to increase sex drive naturally

How to increase sex drive naturally

Team ErbologyErbology

There are a wealth of options out there for how to increase sex drive naturally. These include adjusting your diet, implementing healthy lifestyle changes, working on your relationship, prioritizing your mental health, and using herbal remedies. In this article, we discuss some of the reasons you may experience a low libido, before looking at effective natural ways to boost it.

March 06, 2023 1:31 pm

What can cause a decrease in sex drive?

Before examining how to increase sex drive, let’s talk about some of the explanations for why it might have decreased.

It’s natural for your libido to fluctuate over time, and there are many physical and psychological factors that affect it. As such, it’s important to take some time to understand the underlying reasons behind the drop in your libido. That way, you’ll be able to judge which suggestions for how to increase sex drive might work best for you.

Some of the most common causes of a low sex drive include:

  • Chronic health conditions, such as heart disease, obesity, and diabetes
  • Treatments for specific medical conditions, like radiation and chemotherapy for cancer
  • Some kinds of medication, including certain antidepressants, steroids, and birth control pills
  • Excessive alcohol consumption
  • Use of certain recreational drugs
  • Menopause and the accompanying changes in hormones
  • Low testosterone levels in men
  • Ageing
  • Pregnancy and the associated hormonal fluctuations
  • Sexual problems such as erectile dysfunction and vaginal dryness
  • Mental health issues, including depression, anxiety, low self-esteem, and stress
  • Relationship problems, for example a lack of trust, poor communication, and high levels of conflict
  • Insomnia and other issues related to sleep
  • Not getting enough exercise, or exercising too much

You might find that your lack of libido is due to just one of these factors. Alternatively, it could be a combination of several of them. Either way, identifying the issue will make it easier to determine the most appropriate methods to deal with it. To help you out, the rest of this article focuses on how to increase sex drive naturally and effectively.

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How to increase your sex drive naturally

Although generally not a harmful symptom, a lack of sex drive may negatively affect your romantic relationships or self-esteem. If having a low libido is causing you concern, the good news is that there are several steps you can take to boost it naturally. Adjustments to your diet, straightforward lifestyle changes, plus adaptogens and other herbal remedies could all make a difference.

Here are some of the most effective tips for how to increase sex drive.

How to increase sex drive through your diet

You’re almost certainly already aware that what you eat has an impact on both your physical and mental health. What’s interesting is that diet can also be a factor in how to increase sex drive.

Most of us have heard about certain foods being aphrodisiacs, and probably taken these rumors with a pinch of salt. It’s true that there’s not much evidence to suggest eating one particular ingredient will raise your libido overnight. However, following a healthy diet that’s rich in fresh fruit and vegetables and other whole foods can help.

There are several reasons for this. Eating well helps to keep your heart healthy and reduces your risk of developing chronic illnesses that can lower libido. It also improves circulation and increases blood flow to the genitals, which boosts arousal and supports a healthy sex life. Conversely, research has linked poor blood circulation to erectile dysfunction.

A nutritious diet is additionally vital for staving off obesity. This is important for the question of how to increase sex drive because being overweight disrupts your hormones and increases the risk of sexual dysfunction.(1) It could also cause issues with self-esteem and body confidence, which could further decrease your libido.

Thinking specifically of how to increase male sex drive, diet can be an effective way to counter low testosterone. Foods such as cashew nuts and hemp seeds are rich in magnesium and zinc, two minerals which may boost levels of this key hormone.(2)

On the other hand, for women in menopause, low oestrogen can be a cause of low libido and sexual dysfunction. Therefore, tucking into foods rich in phytoestrogens may be an effective option for how to increase sex drive in women. Soy products, sesame seeds, and flaxseeds are all great sources.

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How to increase sex drive using adaptogens

There are a plethora of herbal remedies out there purporting to work as a way to increase sex drive. While these are not all reliable, there are some which have scientific evidence to back them up.

For example, traditional medicine practitioners have used ashwagandha as an aphrodisiac for centuries. And modern research supports this belief. Science indicates that this Ayurvedic herb could work to raise levels of testosterone.(3) The same is true of cordyceps, a medicinal mushroom that helps to boost energy and improve endurance.(4) This makes them both particularly useful as a way how to increase sex drive men might like to consider.

Ashwagandha could also be beneficial in raising a low sex drive that’s caused by chronic stress and anxiety. That’s because as an adaptogen, it helps our bodies to cope with physical and mental stress more effectively. Studies show that the herb can lower cortisol levels, improve sleep quality, and reduce perceived stress.(5) When thinking about how to increase sex drive from a psychological point of view, these effects can all be advantageous.

In addition, as an option of how to increase sex drive women can try, taking ginkgo and ginseng might help. Studies suggest these may both work to boost sexual function and arousal in menopausal women.(6) Research has also found maca root to increase libido in women experiencing antidepressant-induced sexual dysfunction.(7) However, more studies are required to confirm this.

Other aphrodisiacs with science behind them include saffron and fenugreek, which could both increase sex drive in men and women. Finally, research indicates that pistachio nuts and red ginseng could be effective at tackling erectile dysfunction.(8) To find out more about natural ways to treat erectile dysfunction, check out our article on the best herbal viagra.

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"Traditional medicine practitioners have used ashwagandha and cordyceps as aphrodisiacs for centuries, and modern research supports this belief."

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How to increase sex drive with lifestyle changes

As well as improving your diet, there are lots of other simple lifestyle changes that can help boost your libido.

For example, it’s a good idea to ensure you get plenty of exercise. This is partly because it’s an effective way to avoid obesity and other chronic illnesses that can reduce sex drive. Moreover, studies show that people who keep fit tend to have a greater interest in sex and improved sexual functioning.(9) In addition, research indicates that being physically active also boosts levels of testosterone in men.(10)

However, one caveat to all this is to make sure that you don’t go overboard. Too much exercise can actually have the opposite effect and further lower your libido.

When thinking about how to increase sex drive, there are also some bad habits you want to avoid. The first of these is drinking too much alcohol. Although a little tipple can help people to relax and get in the mood, overdoing it may cause problems. Evidence shows that overconsumption of alcohol can result in erectile dysfunction and also inhibit the ability to orgasm.(11)

Another vice that can negatively impact your sex drive is smoking, because of its damaging effect on your cardiovascular system. Studies have found that smokers are more likely to have a low libido and experience erectile dysfunction compared with non-smokers.(12) Just one more good reason to kick the habit!


How to increase sex drive by focusing on your mental health

When considering how to increase your sex drive, it’s important to focus on the mind as well as the body.

As an example, mental health issues such as stress, anxiety and depression can all negatively impact libido. Studies also suggest that they can contribute to erectile dysfunction.(13) Likewise, even normal fatigue from work or caring responsibilities might decrease your desire to have sex.

With that in mind, here are some tips on how to increase sex drive by prioritizing your mental health:

  • Practice mindfulness by meditating or doing breathing exercises
  • Spend time on creative hobbies you enjoy, such as music, art, or writing
  • Get out in nature to boost your mood
  • Keep a gratitude journal
  • Make time for your friends and family
  • Delegate business or household tasks if you’re feeling overworked
  • Try tai chi or yoga

Another key factor to focus on is your sleep. Being well-rested improves your mental health and boosts energy levels, both of which are ways how to increase sex drive. Moreover, research has linked sleep deprivation with decreased levels of testosterone in men.(14)

Experts advise us to try and get seven to nine hours of good-quality sleep a night. If you struggle with this, check out the following tips:

  • Treat yourself to a high-end mattress, pillows, and bedding to ensure you’re comfortable and supported in bed
  • Use calming essential oils to relax in the evening
  • Steer clear of caffeine and screen time late at night
  • Stick to a regular sleep schedule, getting up and going to bed at the same time every day
  • Write down anything that’s worrying you before trying to sleep, so the thoughts are less likely to keep you awake


How to increase sex drive: other factors to consider

It’s important to take emotional factors into consideration when thinking about how to increase sex drive. For example, in some cases, a low libido can be the result of a lack of self-confidence. This might be related to how you feel about your body and your appearance. If that’s the case, it could be that cognitive behavioral ther