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Having a low libido, or sex drive, can be frustrating and you may feel like there’s nothing you can do about it. Fortunately, that isn’t the case. There are several things that you can try to give your libido a natural boost and improve your sex life. But, before you make any major changes to your diet or lifestyle, or before you try any supplements, talk to your doctor to make sure they’re safe for you.
Things You Should Know
- Exercise regularly and get 7-8 hours of sleep every night.
- Avoid sugar-sweetened beverages and eat a well-balanced diet.
- Talk to your doctor about Ashwagandha and ginkgo biloba supplements.
Steps
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Exercise regularly to boost your testosterone levels. A regular exercise routine naturally increases your levels of testosterone, which will increase your libido. Exercise also stimulates blood flow and releases endorphins that will improve your mood, both of which will increase your sex drive. Try to get at least 30 minutes of exercise 2-3 times a week. [1] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source [2] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
- Exercise can help decrease your stress levels, which may help boost your libido. [3]
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Expert Source
Tracy Zollinger Dipl. OM, L.Ac., FABORM
Licensed Herbalist & Acupuncturist Expert Interview. 6 October 2020. - You’ll also look and feel better, which will make you feel more confident.
- If you’re new to exercise, make sure you don’t overdo it and risk injuring yourself. Start slow with some light jogging or walking around your neighborhood.
- Add some cardio exercises such as running, swimming, or cycling to your routine to improve your blood flow.
- Use weight training to build muscle, burn fat, and give yourself a surge of endorphins that will put you in a better mood.
- Exercise can help decrease your stress levels, which may help boost your libido. [3]
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Expert Source
Tracy Zollinger Dipl. OM, L.Ac., FABORM
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Get between 7-8 hours of sleep every night. Getting a good night’s sleep will help your body rest and recuperate, while also giving your mind a break, reducing your stress and anxiety levels. If you're well-rested and you aren’t stressed, your sex drive will naturally increase on its own. You’ll also be ready to go when the time is right. Aim to get at least 7 hours of restful sleep every night. [4] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
- Sleep deprivation also reduces your testosterone levels, so it’s really important that you get enough sleep to give your sex drive a boost.
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Find ways to manage your stress levels. If you tend to be stressed a lot, your libido can be affected. [5] X Expert Source Tracy Zollinger Dipl. OM, L.Ac., FABORM
Licensed Herbalist & Acupuncturist Expert Interview. 6 October 2020. Identify the stressors in your life to find ways to avoid or deal with them. [6] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source- Make a list of the things that stress you out so you can try to manage them.
- For example, if you’re stressed out at work, find ways to reduce your stress levels, such as taking breaks, going out for lunch, or taking some time off.
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See a counselor or therapist if you have anxiety or depression. Mental disorders such as generalized anxiety, depression, bipolar disorder, and others can reduce your sex drive. If you’re suffering from a mental illness, see a psychiatrist, counselor, or therapist to help treat your condition so you can enjoy a healthy sex life. [7] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
- Search online for licensed therapists near you or ask your doctor for a referral to a psychiatrist.
Note: If you’re being treated for a mental illness, talk to your doctor if you think your medications are affecting your sex drive.
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Quit smoking to improve your cardiovascular health. The nicotine contained in tobacco constricts blood vessels and will decrease your sex drive. If you do smoke, try to quit as soon as you can. If you’re around other people who smoke, try to avoid breathing in the secondhand smoke. [8] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
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Eat a well-balanced diet to give your body all the nutrients it needs. Maintaining a balanced diet ensures that your body is well-nourished, which boosts libido and provides you with enough energy to engage in healthy sexual activities. Eat at least 3 regular meals a day and focus on eating at least 1 thing from each of the 5 food groups so you’re getting all of your nutrients. [9] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
- Write down a meal plan so you can stick to a healthy diet more easily.
- Avoid fried foods and sugary snacks, which can cause you to gain weight.
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Follow a low-carb diet if you’re overweight. A low-carb diet is an effective way to lose weight if you’re overweight or obese. Being overweight causes stress on your mind and body and will lower your sex drive. Getting healthy and losing a few pounds is a great way to naturally boost your libido. You’ll also feel a lot better, too! [10] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
Warning: Talk to your doctor before you make changes to your diet to make sure they’re safe for you.
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Stop drinking sugar-sweetened beverages to boost your testosterone. Sugar-sweetened beverages such as soda, flavored juice drinks, sports drinks, and sweetened tea have been linked to lowering testosterone levels in men, which lowers your sex drive. Swap out your sugary drinks with healthier alternatives such as water or tea to give your testosterone a natural boost and increase your sex drive. [11] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
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Avoid drinking too much alcohol. Drinking excess amounts of alcohol is linked to lower your libido. If you do plan to drink, avoid consuming more than 2 or 3 drinks depending on your tolerance so you don’t have any problems performing when or if the big moment comes. [12] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
- Drinking moderate amounts of alcohol, such as 1 or 2 drinks, can increase the sex drive of some people, so it may be a good idea to have a glass of wine or 2 with your partner.
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Talk to your doctor before you take any supplements. There are many supplements that claim to be aphrodisiacs that will boost your sex drive, but many of them are unproven and some can be potentially harmful if you have an underlying condition or are taking certain medications. Before you try taking any supplement to increase your sex drive, talk to your doctor first to make sure it’s safe for you. [13] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
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Try taking 5 grams of Ashwagandha supplements to help with impotence. Ashwagandha is a natural herbal remedy that has been shown to help lower blood sugar levels, treat anxiety, and increase testosterone in men. Try taking a daily supplement of Ashwagandha to increase your sex drive and improve your mood. [14] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
- Look for Ashwagandha supplements at health food stores and online.
Tip: Aswagandha can negatively react with certain cholesterol and blood pressure medications, so talk to your doctor before you take it.
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Use ginkgo biloba to improve blood flow. Ginkgo biloba, also known as maidenhair, is a tree native to China that has been in traditional Chinese medicine for hundreds of years. The extract of ginkgo biloba has been shown to improve your mood and blood flow, as well as increase libido. [15] X Research source
- Take 80 mg of ginkgo biloba up to 3 times a day to improve your blood flow and increase your libido.
- Ginkgo biloba may interact with some antidepressant medications and make them less effective. Make sure you talk to your doctor if you’re on other medications.
- You can find ginkgo biloba supplements at health food stores and online.
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Talk to your partner about any issues with your sex drive. Be open and honest with your partner if you’re struggling with a low sex drive. Have a talk about the issue so they’re aware of it and you can both work to improve communication as well as your sex life. [16] X Research source
- Talking to your partner can also let them know that you’re still committed to the relationship and the problem doesn’t lie with them.
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Spend more time with your partner to improve your relationship. Plan a date night or a quick weekend getaway together. Rekindle the romance in your relationship to put both you and your partner in the mood. Work on spending more time together to improve both your relationship and your sex life. [17] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
- It doesn’t necessarily have to be a grand gesture or vacation. Sometimes a simple night out for dinner and a movie or even staying in and cooking a meal together can ignite a romantic spark.
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Use foreplay to enhance you and your partner’s experience. When things start to get hot and heavy, take your time to enjoy healthy foreplay with your partner. Foreplay is a great way to build romantic tension and increase your sex drive in the moment, so don’t rush into things! It’s also a great way to make sure that both you and your partner are having a good time. [18] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source
- Spend time kissing and cuddling with your partner to make the sexual experience more enjoyable.
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See a therapist with your partner to improve your sex life. If you and your partner are struggling to improve your sex life or are having difficulty communicating with each other, a therapist will help open up the lines of communication and help you resolve the issue. Look online for a licensed therapist near you that specializes in couple’s therapy. [19] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source
Tip: If you’re married, a marriage counselor can help you and your partner improve your sex life and communication.
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Talk to your doctor if you’re concerned about your sex drive. While it’s natural for a man’s sex drive to decline a bit with age, a sudden or unexplained loss of sex drive can sometimes signal an underlying problem. If you’re struggling to deal with your lack of sex drive or wondering what might be causing it, make an appointment with your doctor to discuss it. Tell them about any other symptoms you’re having. [20] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source Some common causes for low sex drive in men include:
- Emotional issues, such as stress and depression
- Hormonal imbalances related to endocrine disorders, such as diabetes or thyroid disease
- Sleep apnea
- Certain medications, such as many types of antidepressants
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Discuss medical treatments if natural remedies don’t help. If you’ve been trying natural remedies to increase your sex drive but aren’t getting the results you want, your doctor may be able to help. They can prescribe medications to increase your sex drive or treat any underlying conditions affecting your libido. [21] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
- For example, if you have a condition that affects your testosterone levels, treating the underlying condition may help. Your doctor might also recommend taking testosterone replacement medications in the form of an injection or gel. [22] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source
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Consult with your doctor before trying supplements. While there is some evidence that herbal supplements can increase sex drive in men, the effects of many of these supplements are not well understood. [23] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source Some of them may interact poorly with other medications you’re taking or cause problems if you have certain medical conditions. Ask your doctor if the supplements you want to try are safe for you.
- In some countries, including the U.S., the quality of herbal supplements isn’t well regulated. If you decide to try them, ask your doctor if they can recommend a trusted brand.
- Give your doctor a full list of any medications and supplements you’re currently taking, so that they can let you know about any potential interactions.
Expert Q&A
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QuestionShould I take herbs to boost my sex drive?Tracy Zollinger (she/her) is a Licensed Acupuncturist, Herbalist, and the Founder of Island Acupuncture in the San Francisco Bay Area. With over 15 years of experience, Tracy specializes in a holistic approach to reproductive health, fertility, and pre and post-natal care. Tracy creates comprehensive treatment plans using acupuncture, herbs, nutrition, and western labs. She holds a Master of Science in Traditional Chinese Medicine from the Academy of Chinese Culture and Health Sciences and is board certified in integrative reproductive medicine, with a focus on LGBTQIA specific needs.The best way to boost your libido is by reducing your stress levels. If you use supplements to increase your sex drive, you may not be addressing the underlying problem. Over time, that could end up creating a bigger problem. Additionally, it's important to talk to your doctor before taking any supplements to boost your libido because if there's an underlying problem, it could lead to serious issues later on if it's not treated.
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Tips
- Carefully follow all dosing recommendations for herbal supplements.Thanks
- Some medications such as those for prostate health, high blood pressure, and depression can reduce your sex drive. Talk to your doctor if you think your medications are affecting your libido.Thanks
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Warnings
- Talk to your doctor before making any major changes to your diet or exercise regimen to make sure your plan is safe for your health.Thanks
References
- ↑ https://pubmed.ncbi.nlm.nih.gov/28934816/
- ↑ https://pubmed.ncbi.nlm.nih.gov/29704917/
- ↑ Tracy Zollinger Dipl. OM, L.Ac., FABORM. Licensed Herbalist & Acupuncturist. Expert Interview. 6 October 2020.
- ↑ https://pubmed.ncbi.nlm.nih.gov/30621925/
- ↑ Tracy Zollinger Dipl. OM, L.Ac., FABORM. Licensed Herbalist & Acupuncturist. Expert Interview. 6 October 2020.
- ↑ https://pubmed.ncbi.nlm.nih.gov/24313631/
- ↑ https://pubmed.ncbi.nlm.nih.gov/24313631/
- ↑ https://pubmed.ncbi.nlm.nih.gov/28514995/
- ↑ https://pubmed.ncbi.nlm.nih.gov/30255750/
- ↑ https://pubmed.ncbi.nlm.nih.gov/30255750/
- ↑ https://pubmed.ncbi.nlm.nih.gov/29935533/
- ↑ https://pubmed.ncbi.nlm.nih.gov/12408873/
- ↑ https://pubmed.ncbi.nlm.nih.gov/21485695/
- ↑ https://pubmed.ncbi.nlm.nih.gov/30790614/
- ↑ https://www.mountsinai.org/health-library/herb/ginkgo-biloba
- ↑ https://www.psychologytoday.com/us/blog/save-your-sex-life/201710/how-improve-your-sex-life-tonight
- ↑ https://www.helpguide.org/harvard/tips-to-improve-your-sex-life.htm
- ↑ https://www.health.harvard.edu/healthbeat/11-ways-to-help-yourself-to-a-better-sex-life
- ↑ https://www.health.harvard.edu/healthbeat/11-ways-to-help-yourself-to-a-better-sex-life
- ↑ https://my.clevelandclinic.org/health/diseases/15216-low-libido-low-sex-drive
- ↑ https://my.clevelandclinic.org/health/diseases/15216-low-libido-low-sex-drive
- ↑ https://www.health.harvard.edu/mens-health/a-new-look-at-testosterone-therapy
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3731873/
About This Article
Article Summary
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Your sex drive can be impacted by things like your diet and lifestyle choices, so if you want to naturally increase your libido, try eating a healthy diet and managing your stress levels. When trying to increase your sex drive, avoid too much sugar since high sugar intake can be linked to low testosterone levels, which is the hormone that contributes to male sex drive. Cutting down on sugar can also help you maintain a healthy weight. In addition to diet, aim to do 30 minutes of cardio 3 to 4 times a week as well as 3 to 4 shorter sessions of weightlifting weekly to lift your mood, stamina, and libido. Exercise can also help you manage stress, which can negatively impact your sex drive. You can also try getting at least 7 hours of sleep a night or doing a daily meditation practice to reduce your stress. To learn how to take herbal supplements to increase your sex drive, keep reading!
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