Spice Up Your Love Life: Female Libido Boosters That Actually Work

This is a bit tricky, but it’s best not to overindulge on caffeine if you’re 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 actually be that helpful, because 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 under control and avoid caffeinated products at least six hours before bedtime. Overdoing it on alcoholic beverages is known to decrease sexual desire, arousal and sensitivity.

Hormone	Role in Libido	Normal Levels	Factors Affecting Levels	Common Disorders	Management Strategies
Estrogen	Enhances arousal, vaginal lubrication	15-350 pg/mL	Menopause, stress	Estrogen deficiency, menopause	Hormone therapy, supplements
Testosterone	Increases desire and arousal	6-86 ng/dL	Age, stress, health status	Androgen deficiency	Hormone replacement therapy
Progesterone	Balances estrogen effects	0.2-25 ng/mL	Pregnancy, cycle phase	Imbalance affecting libido	Medical evaluation
Cortisol	Stress hormone, impact on desire	6-23 μg/dL	Stress levels	Elevated levels reduce libido	Stress management
DHEA	Precursor to sex hormones	35-430 μg/dL	Age, health status	Deficiency reduces arousal	DHEA supplementation

One 2023 study concluded that alcohol consumption was the only significant risk factor for sexual dysfunction.

What is low female libido?

Just make sure you choose a low-sugar, high-quality dark chocolate. Brazil nuts are high in selenium, which plays a role in maintaining healthy testosterone levels. They also help your body’s serotonin production, similarly to dark chocolate. Also high in tryptophan, protein-rich foods such as eggs, wild-caught fish, pasture-raised poultry and grass-fed beef/lamb, can help increase serotonin and boost your mood (and libido). Maca root, often referred to as “maca,” is an adaptogenic herb.

Is it safe?

Popular in traditional medicine practices as a sexual stimulant, maca consumption results in both increased sexual desire and decreased sexual dysfunction. It may work in as little as two weeks to improve libido in healthy men — with the added bonus of a boost in exercise performance, which may definitely come in handy. If you don’t live in an area where maca can be purchased in whole-food form, you can purchase it as a supplement at various online retailers. Available in herb and essential oil form, fenugreek helps increase the desire for sex, particularly in males. Studies indicate treatment with fenugreek can significantly improve libido and sexual pleasure ratings as well as regulate poor testosterone levels.

2. Maca

Fenugreek leaves smell somewhat bitter but are delicious once cooked. Making sure you’re not dehydrated is helpful when it comes to your libido since dehydration can cause a number of buy cenforce pills negative side effects that can easily dull sexual desire. If you want to avoid possible fatigue, headaches and vaginal dryness, then drink up. As ultra-processed foods have made up more and more of the Standard American Diet, obesity has been on the rise. Overall BMI of the American population has gone up at least 10 percent to 14 percent since 1971. If you’re going to imbibe, opt for one glass (yes, just one) of polyphenol-rich red wine.

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The antioxidants in red wine can help widen blood vessels and increase blood flow to key arousal areas.

4. Maca

Low libido is actually more common in men with premature or delayed ejaculation than it is those with erectile dysfunction. Men who have a hard time 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 (job stress, media images of sexuality, etc. ) and medical conditions (like fibroids, endometriosis and thyroid problems).

A note about sex and gender

Low testosterone doesn’t just cause sexual issues for men. 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 woman’s desire for sexual activity. When it comes to how to increase your libido, there are two key biological chemicals that may affect your level of sexual desire whether you’re a man or woman: dopamine and prolactin.

Ingredient focus for hormonal balance: Ashwagandha

It’s theorized that dopamine increases desire while prolactin decreases it. If you take any medications, it’s 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. 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. It may be convenient, but it’s certainly not healthy.

Risky business

However, milk, cheese and other dairy products from cow’s milk can have synthetic hormones known as phthalic acid esters that have a negative effect on estrogen and testosterone levels. 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. 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. Asian and American varieties of ginseng seem to positively impact nerve function and central nervous system activity to boost libido in men. 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.

Extract	Main Active Compound	Evidence Quality	Reported Effect	Typical Dosage	Safety Notes
Black Cohosh	Triterpene glycosides	Moderately strong	Relief of menopausal symptoms	40-80 mg daily	Potential liver concerns
Red Clover	Isoflavones	Moderate	Hormonal balance, libido support	80-160 mg daily	May affect hormone-sensitive conditions
Saw Palmetto	Fatty acids	Weak to moderate	Hormone regulation	160-320 mg daily	Generally safe, use with caution
Damiana	Flavonoids	Limited evidence	Aphrodisiac effects	100-200 mg daily	Caution for hormone-sensitive individuals
Muira Puama	Alkaloids	Anecdotal evidence	Libido enhancement	300-600 mg daily	Limited research available

One study out of 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, two important factors when it comes to male infertility.

Find out if treatment is right for you.

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 that’s 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. Let’s 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, along with supplementation and lifestyle changes.

What can you do to improve your libido and sexual performance?

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 may lead to a looser vaginal wall in women. To increase your collagen levels, you can consume more bone broth and opt for a collagen supplement and/or a protein powder made from bone broth. Vitamin C also helps increase collagen production. 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.

What can quickly increase libido?

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. Clove is also great 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. Research has shown that chocolate consumption leads to the release of serotonin because of its tryptophan content, resulting in some aphrodisiac and mood-lifting effects. The velvet bean or Mucuna pruriens plant helps reduce stress, particularly in infertile men, and causes antioxidant activity to increase 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.

Natural Ways to Increase Libido

Since obesity is so closely tied with low libido, nix as much of the processed foods as you can from your diet, and replace them with whole, less processed options. While a lot of large-scale scientific evidence doesn’t yet exist, hormones used to treat non-organic, factory-farmed meats might interfere with normal hormone production. Avoid the processed meats — a 2022 study showed how it can cause health issues among men), and opt for organic whenever you can to support a healthy libido. Foods that are very high in sodium, like canned foods and processed foods, can contribute to high blood pressure, which may decrease the flow of blood to the sex organs. Like factory-farmed meats, conventional dairy is considered to be healthy by many organizations. In addition, sperm count and sperm motility were “significantly recovered” in the infertile men after treatment. 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 an improvement in sexual performance.

• Certain essential oils, like ylang-ylang, are believed to boost libido.
• Consuming omega-3 fatty acids improves blood circulation.
• Proper hydration supports overall health, including sexual function.
• A balanced diet rich in fruits and vegetables promotes hormonal health.

Research shows that yohimbe may be capable of increasing blood flow to the penis or vagina. It also increases nerve impulses that play a role in orgasm. 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.

• Open communication with your partner fosters intimacy and desire.
• Reducing alcohol intake can help maintain natural arousal.
• Prenatal vitamins may support hormonal balance affecting libido.
• Regular sexual activity can naturally increase libido over time.

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