How to Increase Sex Drive in Men Naturally

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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.
Method 1
Method 1 of 5:

Making Healthy Lifestyle Choices

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  1. 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] [2]
    • Exercise can help decrease your stress levels, which may help boost your libido. [3]
    • 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.
  2. 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]
    • Sleep deprivation also reduces your testosterone levels, so it’s really important that you get enough sleep to give your sex drive a boost.
  3. If you tend to be stressed a lot, your libido can be affected. [5] Identify the stressors in your life to find ways to avoid or deal with them. [6]
    • 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.
  4. 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]
    • 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.

  5. 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]
Method 2
Method 2 of 5:

Changing Your Diet

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  1. 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]
    • 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.
  2. 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]

    Warning: Talk to your doctor before you make changes to your diet to make sure they’re safe for you.

  3. 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]
  4. 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]
    • 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.
Method 3
Method 3 of 5:

Using Supplements

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  1. 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]
  2. 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]
    • 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.

  3. 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]
    • 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.
Method 4
Method 4 of 5:

Working with Your Partner

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  1. 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]
    • 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.
  2. 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]
    • 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.
  3. 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]
    • Spend time kissing and cuddling with your partner to make the sexual experience more enjoyable.
  4. 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]

    Tip: If you’re married, a marriage counselor can help you and your partner improve your sex life and communication.

Method 5
Method 5 of 5:

Knowing When to Seek Medical Care

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  1. 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] 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
  2. 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]
    • 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]
  3. 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] 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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  • Question
    Should I take herbs to boost my sex drive?
    Tracy Zollinger Dipl. OM, L.Ac., FABORM
    Licensed Herbalist & Acupuncturist
    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.
    Tracy Zollinger Dipl. OM, L.Ac., FABORM
    Licensed Herbalist & Acupuncturist
    Expert Answer
    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.
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      • 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.
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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.
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      References

      1. ↑ https://pubmed.ncbi.nlm.nih.gov/28934816/
      2. ↑ https://pubmed.ncbi.nlm.nih.gov/29704917/
      3. ↑ Tracy Zollinger Dipl. OM, L.Ac., FABORM. Licensed Herbalist & Acupuncturist. Expert Interview. 6 October 2020.
      4. ↑ https://pubmed.ncbi.nlm.nih.gov/30621925/
      5. ↑ Tracy Zollinger Dipl. OM, L.Ac., FABORM. Licensed Herbalist & Acupuncturist. Expert Interview. 6 October 2020.
      6. ↑ https://pubmed.ncbi.nlm.nih.gov/24313631/
      7. ↑ https://pubmed.ncbi.nlm.nih.gov/24313631/
      8. ↑ https://pubmed.ncbi.nlm.nih.gov/28514995/
      9. ↑ https://pubmed.ncbi.nlm.nih.gov/30255750/
      1. ↑ https://pubmed.ncbi.nlm.nih.gov/30255750/
      2. ↑ https://pubmed.ncbi.nlm.nih.gov/29935533/
      3. ↑ https://pubmed.ncbi.nlm.nih.gov/12408873/
      4. ↑ https://pubmed.ncbi.nlm.nih.gov/21485695/
      5. ↑ https://pubmed.ncbi.nlm.nih.gov/30790614/
      6. ↑ https://www.mountsinai.org/health-library/herb/ginkgo-biloba
      7. ↑ https://www.psychologytoday.com/us/blog/save-your-sex-life/201710/how-improve-your-sex-life-tonight
      8. ↑ https://www.helpguide.org/harvard/tips-to-improve-your-sex-life.htm
      9. ↑ https://www.health.harvard.edu/healthbeat/11-ways-to-help-yourself-to-a-better-sex-life
      10. ↑ https://www.health.harvard.edu/healthbeat/11-ways-to-help-yourself-to-a-better-sex-life
      11. ↑ https://my.clevelandclinic.org/health/diseases/15216-low-libido-low-sex-drive
      12. ↑ https://my.clevelandclinic.org/health/diseases/15216-low-libido-low-sex-drive
      13. ↑ https://www.health.harvard.edu/mens-health/a-new-look-at-testosterone-therapy
      14. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3731873/

      About This Article

      Article Summary X

      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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