Low Libido in Women: Causes and Natural Solutions

Libido refers to a person’s overall sexual drive or desire for intimacy. It is influenced by a combination of biological, psychological, and social factors. While libido naturally fluctuates throughout life, a persistent decrease can sometimes be linked to underlying causes such as hormonal changes, stress, or lifestyle factors.

What Can Cause Low Libido in Women?

A reduced sex drive can stem from a variety of causes, often interwoven and difficult to pinpoint. Understanding the possible contributors can help in finding effective ways to restore balance and wellbeing.

Hormones

Hormonal fluctuations are one of the most common reasons for changes in libido. Oestrogen, progesterone, and testosterone all play a role in sexual desire, and imbalances can make a noticeable difference. Natural hormonal shifts occur during menstruation, pregnancy, postpartum, perimenopause, and menopause. Birth control, particularly hormonal contraceptives like the pill, patch, or injection, can also lower libido by suppressing testosterone levels. Some women experience reduced sensitivity, mood changes, or a lack of interest in intimacy as a result of these changes.

Medicines

Certain medications can have an impact on libido, often as a side effect. Antidepressants, particularly SSRIs, can alter serotonin levels in the brain, leading to reduced sexual desire or difficulty with arousal. Hormonal birth control can influence testosterone and oestrogen levels, while some blood pressure medications and antihistamines may also contribute to decreased sensitivity or dryness. If medication is suspected to be a factor, consulting a healthcare provider about possible alternatives or adjustments can be beneficial.

Lifestyle

Diet, exercise, and daily habits all play a role in sexual health. A diet low in essential nutrients can lead to fatigue and hormonal imbalances, while excessive alcohol consumption, smoking, or a sedentary lifestyle can impair circulation and overall vitality. Regular movement, balanced nutrition, and sufficient hydration support energy levels and hormone production, all of which contribute to a healthy libido.

Relationship Dynamics

Emotional connection is deeply linked to physical desire. A strained relationship, unresolved conflicts, or feeling emotionally disconnected from a partner can contribute to lower libido. Communication, trust, and a sense of security are essential in maintaining intimacy. For some, past experiences or negative associations with sex can also affect desire, making open discussions and emotional support important aspects of overall sexual wellbeing.

Stress

Chronic stress leads to elevated cortisol levels, which can suppress sexual desire and reduce energy levels. Mental and emotional fatigue from work, family responsibilities, or personal challenges can make intimacy feel like an afterthought. Stress also disrupts sleep and hormone balance, compounding the issue further. Learning to manage stress through mindfulness, relaxation techniques, and healthy boundaries can make a significant difference in overall wellbeing and libido.

It's Not Always That Simple

These factors do not exist in isolation, and low libido is often caused by a combination of influences. For example, postpartum women may experience a mix of hormonal shifts, sleep deprivation, and stress, all of which contribute to a reduced sex drive. Similarly, hormonal contraception can lower testosterone levels while also affecting mood, making it difficult to determine whether the cause is biological, psychological, or both. Understanding that libido is multifaceted can help in taking a more holistic approach to restoring balance.

Boost your Libido

Prioritising Sleep and Recovery

Good-quality sleep is essential for hormone regulation, energy levels, and overall wellbeing. Poor sleep disrupts cortisol and testosterone levels, both of which influence libido. Creating a restful evening routine, reducing blue light exposure before bed, and setting a consistent sleep schedule can help improve both rest and desire. Adaptogens such as Ashwagandha and Rhodiola Rosea may also support the body's ability to manage stress and improve sleep quality.

Red Maca

Maca root, particularly red maca, has been traditionally used to support hormonal balance, energy, and libido. Rich in essential minerals and plant compounds, it has been studied for its potential role in supporting sexual wellbeing, particularly in women experiencing hormonal fluctuations due to menopause or stress. Unlike stimulants, maca works gradually to support the body's natural rhythms, making it a valuable addition to a balanced lifestyle. Shop Time Health Red Maca Here, and learn more about black maca here.

Adaptogens

Adaptogens are herbs that help the body adapt to stress, regulate cortisol, and support overall vitality. Several adaptogens are particularly beneficial for libido and energy levels:

Ashwagandha – Known for its ability to reduce cortisol, support adrenal health, and enhance overall wellbeing.

Rhodiola Rosea – Helps combat fatigue, improve mental clarity, and regulate stress responses.

Holy Basil – Supports hormonal balance and helps manage emotional stress.

Ginseng – Traditionally used to support stamina, energy, and circulation.

Schisandra – Known for its ability to enhance resilience to stress while supporting hormone health.

These adaptogens work synergistically to support overall vitality, making them a powerful natural tool for those looking to improve their libido and wellbeing.

We recommend our Adaptogen 10.

Optimise your Nutrition

A well-balanced diet provides the body with essential nutrients for hormone production and overall vitality. Incorporating foods rich in zinc, magnesium, and omega-3 fatty acids may support sexual health. Avoiding excessive processed foods, refined sugars, and alcohol can also help stabilise energy levels and prevent hormone imbalances. Herbal teas containing ingredients such as damiana, ginger, or cinnamon may also support circulation and mood.

Talk to your partner

Addressing libido isn’t just about physical factors - emotional connection plays a vital role. Taking time to connect with a partner, ensuring a safe space for open communication, and exploring new ways to relax together can help rebuild intimacy. Self-care, body confidence, and personal wellbeing also contribute to a positive relationship with intimacy. For those experiencing persistent challenges, seeking support from a professional can be a valuable step in understanding underlying emotional or psychological factors.

By approaching libido holistically, incorporating lifestyle changes, and using natural solutions such as adaptogens and red maca, it is possible to restore balance and support overall wellbeing. Every woman’s experience is unique, and finding what works best is a personal journey - one that prioritises self-care, connection, and vitality.

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