Your libido, or sex drive, naturally changes throughout life. Stress, sleep problems, relationship difficulties, mental health, medications and hormonal changes can all influence how interested you feel in sex. Age may also play a role, but a lower sex drive is not an inevitable part of getting older.
If you’ve noticed a decline in sexual desire, understanding what might be affecting it is a useful first step. Improving your overall health, managing stress and addressing relationship concerns may help support a healthier sex life.
There is no single solution that works for everyone. However, these 10 approaches can help you understand and address some of the factors associated with low libido.
Important: A sudden, persistent or significant change in sexual desire may sometimes be linked to an underlying health concern. Consider speaking with a healthcare professional rather than assuming lifestyle changes alone will resolve it.
1. Manage Anxiety and Everyday Stress
Anxiety can make it difficult to feel interested in sex. When your mind is occupied by worries, responsibilities or fears, it may be harder to relax and focus on intimacy.
Stress can also affect sexual function and contribute to difficulties that further reduce desire. For some people, anxiety about sexual performance or body image can make the situation more challenging.
Finding practical ways to manage anxiety may help improve overall well-being and create more room for intimacy.
Some approaches include:
- Therapy: A mental health professional can help identify anxiety triggers and develop strategies for managing them.
- Meditation: Mindfulness practices may help people become more aware of their thoughts and reduce stress.
- Deep breathing: Slow, controlled breathing can help some people manage moments of tension.
- Stress management: Setting boundaries, taking breaks and making time for enjoyable activities can help reduce everyday pressure.
If anxiety is closely connected to sex, sexuality or intimacy, a qualified therapist or sex therapist may help address those concerns.
2. Address Depression and Its Effects on Sexual Desire
Depression can affect many areas of life, including relationships, energy levels, motivation and sexual interest.
People experiencing depression may notice less interest in activities they previously enjoyed, including sex. Changes in mood, fatigue and emotional withdrawal can also affect intimacy with a partner.
Treatment may help improve symptoms and, in some cases, sexual desire. Options can include psychotherapy, medication or a combination of approaches recommended by a healthcare professional.
However, some antidepressants can also contribute to sexual side effects, including reduced libido. If you notice a change after starting medication, discuss it with your prescribing clinician.
Do not stop taking or change prescribed medication without medical guidance. A healthcare professional can help assess whether an alternative treatment or adjustment is appropriate.
3. Improve Your Sleep Quality
Sleep plays an important role in physical and emotional health. When you regularly get insufficient or poor-quality sleep, you may experience fatigue, irritability and reduced interest in activities that require energy and attention.
Sleep problems may also occur alongside hormonal and other health concerns that affect sexual function.
Developing consistent sleep habits can support better rest. Consider:
- Maintaining a regular bedtime and waking time.
- Creating a comfortable, quiet sleeping environment.
- Limiting stimulating activities close to bedtime.
- Reducing caffeine late in the day if it interferes with sleep.
- Making time to relax before going to bed.
If you regularly experience insomnia, loud snoring, interrupted breathing during sleep or persistent daytime exhaustion, consider discussing these symptoms with a healthcare professional.
Improving sleep will not automatically increase libido, but addressing sleep difficulties may support the broader factors involved in sexual well-being.
4. Be Careful With Supplements and Natural Remedies
Products marketed as natural libido boosters are widely available. Some contain herbs or plant extracts that have been studied for their possible effects on sexual desire and function.
However, evidence varies considerably, and a product being described as natural does not automatically make it effective or safe.
Three commonly discussed options include maca, ginseng and ginkgo biloba.
Maca
Maca is a plant native to the Andes in Peru. Its root is commonly sold as a powder or dietary supplement and has been studied for possible effects on sexual desire.
Some research suggests maca may have potential benefits, but the available evidence remains limited. More research is needed to establish how effective it is, which groups may benefit and what doses are appropriate.
Ginseng
Ginseng is a medicinal plant used in traditional practices. Certain studies have examined its possible effects on sexual function, including Korean red ginseng and sexual health among menopausal women.
Although some findings are promising, they should not be interpreted as proof that ginseng reliably increases libido for everyone.
Ginseng can also interact with medications, so people considering supplements should discuss their use with a healthcare professional.
Ginkgo biloba
Ginkgo biloba is another herbal supplement that has been studied for its potential effects on circulation and sexual function.
However, claims that it reliably improves sexual desire or satisfaction require stronger evidence. It can also interact with certain medications, including blood-thinning medicines.
Before trying any herbal supplement, check its safety and suitability with a qualified healthcare professional. Supplements should not replace medical assessment or established treatment.
5. Exercise Regularly
Physical activity supports cardiovascular health, mood and general well-being. These benefits may also contribute to a healthier sex life.
Exercise can help improve circulation, support energy levels and promote a more positive relationship with your body. It may also help reduce stress and improve confidence.
You do not need an intense fitness programme to become more active. Activities can include:
- Walking or jogging.
- Swimming.
- Cycling.
- Dancing.
- Strength training.
- Yoga or other enjoyable movement practices.
The best activity is often one you can maintain consistently. Starting gradually and choosing something enjoyable may make it easier to build a lasting routine.
Exercise should support overall health rather than become another source of pressure about sexual performance or appearance.
6. Eat a Balanced Diet With Nutrient-Rich Foods
No single food can instantly increase sexual desire. However, a balanced diet provides nutrients that support general health, circulation and normal bodily functions.
Some foods contain nutrients that may be relevant to sexual health.
Zinc-rich foods
Zinc is an essential mineral involved in several bodily processes, including normal reproductive function.
Foods containing zinc include:
- Oysters and other seafood.
- Meat.
- Pumpkin seeds.
- Pine nuts.
- Legumes.
Adequate zinc intake supports normal health, but consuming extra zinc does not necessarily increase libido in people who already get enough.
Fruit, vegetables and whole grains
A varied diet containing fruits, vegetables, whole grains and legumes can support cardiovascular and metabolic health.
These foods provide fibre, vitamins, minerals and other compounds that contribute to general well-being.
High-flavonoid foods
Flavonoids are naturally occurring plant compounds found in foods such as citrus fruits, berries, peppers, tea and cocoa.
Some research has examined associations between flavonoid-rich diets, circulation and sexual function. However, eating these foods should not be presented as a guaranteed treatment for low libido.
A healthy eating pattern is more useful than relying on individual foods as supposed aphrodisiacs.
7. Be Mindful of Diet Claims About Foods That Lower Libido
Some foods are described as anaphrodisiacs because they are believed to reduce sexual desire. However, there is limited evidence that particular foods directly suppress libido in everyone.
It is more useful to consider how overall dietary habits affect long-term health.
For example, a diet consistently high in sodium, added sugar and saturated fats may contribute to health concerns that can affect cardiovascular and metabolic function.
Rather than eliminating individual foods based on claims that they lower sex drive, consider:
- Limiting excessive consumption of highly processed foods.
- Choosing more fibre-rich foods.
- Eating a variety of fruits and vegetables.
- Monitoring sodium and added sugar intake.
- Including healthy sources of dietary fats.
- Maintaining a balanced eating pattern.
Some claims about soy, vegetable oils and testosterone are oversimplified. These foods should not automatically be treated as harmful to sexual health. Their effects depend on the wider diet and individual circumstances.
8. Invest in Your Relationship
For people in relationships, emotional connection can influence sexual interest.
Unresolved conflict, poor communication, a lack of affection or feeling disconnected from a partner may make intimacy less appealing.
This does not mean every change in libido is caused by relationship problems. However, improving communication and emotional closeness may help when relationship concerns are contributing to reduced desire.
Couples can consider:
- Making time for regular date nights.
- Talking openly about sexual needs and expectations.
- Spending quality time together without distractions.
- Showing affection outside sexual situations.
- Discussing relationship concerns before they become bigger conflicts.
- Exploring couples counselling or sex therapy when needed.
Scheduling time for intimacy may also help couples reconnect, provided neither person feels pressured to have sex.
A supportive relationship can create an environment in which both partners feel comfortable discussing desire, boundaries and changing needs.
9. Practise Body Neutrality
How you feel about your body can influence your comfort with intimacy.
People who experience body dissatisfaction may feel self-conscious during sexual situations or worry about how their partner perceives their appearance. These feelings can make it harder to relax and enjoy physical closeness.
Body neutrality offers an alternative to the expectation that everyone must love their appearance. It focuses on accepting the body as it is and recognising what it allows you to do.
You can practise body neutrality by:
- Choosing clothes that make you feel comfortable.
- Avoiding constant comparisons with other people’s bodies.
- Focusing on health and well-being rather than appearance alone.
- Appreciating what your body can do.
- Speaking to yourself with greater kindness.
- Setting boundaries around content that negatively affects your body image.
Developing a more accepting relationship with your body may help reduce some of the emotional barriers to intimacy.
10. Limit Alcohol and Avoid Recreational Drugs
Alcohol and recreational drugs can affect sexual desire and function in different ways.
Alcohol may temporarily make some people feel more relaxed or less inhibited. However, it can also interfere with sexual functioning, particularly when consumed in larger amounts.
Heavy or frequent alcohol use may affect general health, hormones and the body’s ability to respond sexually.
Recreational drugs can also influence mood, judgement, sexual function and overall health. Some may create temporary changes in desire or confidence while carrying significant risks.
If you are concerned that alcohol or substance use is affecting your sex drive, reducing or avoiding use may be worth discussing with a healthcare professional.
Do not rely on alcohol or recreational substances to feel comfortable with intimacy. A temporary change in mood is not the same as improving sexual health.
When Should You See a Healthcare Professional About Low Libido?
A lower sex drive is not always a sign of illness. However, a noticeable or persistent change may deserve medical attention, especially when it occurs alongside other symptoms.
Consider speaking with a healthcare professional if:
- Your sex drive changes suddenly or significantly.
- Reduced desire is causing distress or relationship difficulties.
- You experience pain during sexual activity.
- You notice changes after starting a medication.
- You have symptoms of depression, anxiety or another health concern.
- You suspect hormonal changes or an underlying medical condition.
A clinician can review your medical history, medications, symptoms and lifestyle factors to help identify possible causes.
Treatment depends on the underlying issue. It may involve addressing a medical condition, reviewing medication, improving mental health or seeking support for relationship concerns.
Frequently Asked Questions
Can exercise increase libido?
Exercise may support sexual well-being by improving cardiovascular health, mood, energy and body confidence. However, its effects vary, and physical activity is not a guaranteed treatment for low libido.
What foods may support a healthy sex drive?
Foods containing zinc, including seafood, meat, seeds and legumes, can contribute to normal reproductive health. Fruits, vegetables, whole grains and flavonoid-rich foods also support overall health. No individual food is proven to instantly increase sexual desire.
Do natural supplements increase libido?
Some supplements, including maca, ginseng and ginkgo biloba, have been studied for possible effects on sexual function. Evidence is mixed or limited, and supplements can cause side effects or interact with medications. Seek professional advice before using them.
Can anxiety and depression reduce sex drive?
Yes. Anxiety and depression can affect mood, energy, interest in activities and sexual desire. Treatment may help, although some medications used to treat these conditions can also cause sexual side effects.
Does age automatically cause low libido?
No. Sexual desire can change with age, but people can maintain an active and satisfying sex life well into later adulthood. Health, medications, hormones, relationships and individual circumstances also matter.
The Bottom Line
Libido naturally changes over time, and there is no universal way to increase sexual desire. Managing stress, addressing depression, improving sleep, exercising regularly and maintaining a balanced diet may support sexual well-being.
Relationship communication and a healthier relationship with your body can also make intimacy more comfortable.
If your sex drive changes significantly or remains low in a way that concerns you, consider speaking with a healthcare professional. Understanding the underlying factors is often more useful than relying on quick fixes or unproven libido boosters.