Home/Blog/11 Ways to Help Increase Female Libido

11 Ways to Help Increase Female Libido

By Jill Levy

May 16, 2025

Many women experience changes in sexual desire at different stages of life, but during perimenopause and menopause, low libido becomes especially common. These hormonal transitions can lead to physical, emotional and relationship shifts that affect arousal, desire and intimacy.

Fortunately, there are evidence-supported ways to rekindle your sex drive. If you’re wondering how to increase libido in women or searching for practical strategies on how to increase female libido, you’re in the right place.

Let’s explore the causes of low libido and share holistic tips to boost your sexual wellness, without synthetic hormones or extreme interventions.

Causes of low libido in women

Low libido in women often stems from a mix of physical, hormonal, psychological and relational factors.

During perimenopause and menopause, estrogen, progesterone and testosterone levels naturally decline. These hormonal shifts can lead to:

• Vaginal dryness and discomfort during sex

• Hot flashes and disrupted sleep

• Mood swings, occasional anxiousness or even a negative mindset

• Fatigue and low energy

• Lowered sensitivity to touch and arousal

Additionally, life changes like aging parents, work stress or long-term relationship dynamics can also play a role.

The good news? Your libido isn’t gone; it’s just asking for some support and nourishment.

Ways to help increase female libido

1. Eat more of these foods

Certain foods can gently support your body’s natural hormone production and blood flow, both of which are key for sexual desire. Here are some of the best to eat:

• Avocados: Rich in healthy fats, potassium and vitamin B6, avocados help support hormone and heart health, both crucial for arousal.

• Dark chocolate: Contains phenylethylamine and flavonoids that aid blood flow and promote feelings of pleasure.

• Pumpkin seeds: Packed with zinc and magnesium, these tiny powerhouses support testosterone production and may help deal with stress.

• Oats: Contain avenacosides, compounds that may help free up bound testosterone for women, a hormone involved in female libido.

• Leafy greens (like spinach and kale): High in iron and folate, which are essential for energy levels, circulation and sexual health.

• Collagen-rich foods like bone broth: Collagen supports connective tissue health, which can support vaginal wall elasticity and hydration, often affected during menopause.

• Watermelon: Contains citrulline, an amino acid that aids blood flow, making it a surprising natural libido ally.

• Nutmeg, saffron and clove: These warming spices have long been used in traditional culture as natural aphrodisiacs and can benefit mood and circulation.

• Brazil nuts: One of the richest sources of selenium, which supports thyroid health and testosterone production, both essential for libido.

• Protein foods: Lean meats, eggs, legumes and fish help build hormones and neurotransmitters that support mood and arousal.

• Fenugreek: Often used as a spice and a supplement, fenugreek seeds contain compounds that may promote sexual arousal and support estrogen and testosterone levels.

• Water: Hydration affects everything from energy levels to vaginal lubrication. Dehydration can lead to fatigue and discomfort during sex, so sip consistently throughout the day.

2. Try these supplements

Supplementing with the right nutrients and herbs can help promote balance, especially during hormonal transitions. Some of the best women’s health options include:

Hormone Balance + Collagen: This botanical blend features adaptogens like ashwagandha, which help balance cortisol levels and support estrogen and progesterone regulation. In addition to other ingredients like maca root, probiotics, chaste tree berry extract and licorice root extract, this formula can help:

• support female hormone balance, estrogen balance and women's sexual health

• promote hormonal balance during perimenopause

• enhance sexual well-being

Testosterone Support for Women + Collagen: This gentle, female-formulated supplement supports healthy testosterone levels in women. Though testosterone is often associated with men, it plays a crucial role in women’s libido, energy and sexual satisfaction. This formula supports healthy testosterone and hormonal balance, which can positively influence libido.

In fact, thanks to its formula of herbs that includes ashwagandha root extract, fenugreek seed extract and chaste tree berry extract, this supplement has been found to help:

• modulate levels of estrogen, progesterone, and free and total testosterone in postmenopausal women and increase levels of estrogen, progesterone and testosterone in postmenopausal women

• improve normal vaginal dryness

• promote sexual health

• support healthy testosterone levels and hormone balance

• support a balanced mood and relief for menopausal anxiousness, physical and emotional exhaustion, and negative mood

Menopause Support + Collagen: This supplement combines collagen proteins with a blend of herbs. It includes 10 types of collagen from different animal sources.

While collagen itself isn’t directly linked to libido, it supports overall vitality in several ways:

• Skin, joint and tissue health: Healthy connective tissues and skin can support body confidence and comfort during intimacy.

• Amino acid support: Collagen peptides provide amino acids like glycine and proline..

• Postmenopausal support: As estrogen declines, collagen levels drop, leading to skin thinning and joint discomfort. Supplementing collagen may improve joint comfort and vitality.

The blend of giant angelica root extract, wilford’s cynanchum root extract and sok-dan root extract is a powerful ingredient combination backed by human clinical trials, including gold-standard double-blind, placebo-controlled studies. This blend has been shown to significantly improve menopause symptoms like hot flashes, trouble sleeping and low energy. Together, these ingredients work complementary to support women’s health during menopause.

Organic chaste tree berry extract is a powerful ingredient backed by centuries of ancient use. .

Some of the other best supplements for women's hormone balance and libido include:

• Red ginseng: Traditionally used in Eastern health approaches, red ginseng may aid arousal and sexual satisfaction by supporting nitric oxide levels and energy.

• Maca root: A Peruvian adaptogen and underused superfood, maca is known to support libido, energy and mood, especially during menopause.

• Iron: Essential for oxygen transport and energy, low iron (common in women) can cause fatigue and contribute to low libido.

• Ashwagandha: This stress-adaptogen helps support healthy cortisol levels while promoting female sexual wellness.

• Gingko biloba: Known for enhancing circulation and cognitive function, gingko may also promote sexual function and arousal.

• Vitex (chaste tree berry): Chaste tree berry extract is a powerful ingredient backed by centuries of ancient use.

3. Exercise

Regular movement can do wonders for libido. Exercise improves blood circulation, boosts mood-boosting endorphins and supports healthy testosterone levels.

Strength training, in particular, has been shown to naturally support hormone balance. Aim for at least 30 minutes of movement most days of the week, whether it’s brisk walking, yoga or weight lifting.

4. Manage stress and anxiety

Chronic stress increases cortisol, a hormone that can directly suppress sexual desire. High stress also affects sleep, mood and energy levels.

Mind-body practices like meditation, breathwork, journaling or spending time in nature can help calm the nervous system and reignite desire. Even a few minutes a day can make a difference.

5. Shift relationship dynamics

If you're in a long-term relationship, emotional closeness and communication are key. Relationship ruts, emotional distance or unresolved conflict can significantly impact libido.

Consider:

• Scheduling regular time for connection (without screens)

• Talking openly about what feels good and what doesn’t

• Working with a therapist or couples counselor, if needed

Even small changes in how you relate to each other can reignite intimacy.

6. Get enough sleep

Sleep is when your body recharges, produces sex hormones and balances mood. Poor or disrupted sleep, especially common in menopause due to night sweats, can drain energy and kill desire.

Aim for seven to nine hours of restful sleep per night. Create a calming bedtime routine, and avoid screens before bed to support deep, restorative sleep.

7. Limit alcohol

While a glass of wine might feel relaxing, alcohol can actually lower libido and interfere with hormonal balance and arousal. Excess alcohol can impact testosterone levels and impair vaginal lubrication and sensitivity.

If you drink, do so in moderation, and try alcohol-free nights to observe the impact on your energy and desire.

8. Avoid these foods

Just as some foods can fuel your libido, others may hinder it. These foods can interfere with hormone production, circulation and energy levels:

• Processed foods: Often high in trans fats and chemical additives, processed foods can disrupt hormone balance.

• Factory-farmed meats: These may contain hormone residues or antibiotics that interfere with your body’s natural hormone production.

• High-sodium foods: Excess salt can raise blood pressure and restrict blood flow, both of which impact arousal.

• Conventional dairy: Dairy from hormone-treated cows may interfere with your estrogen balance, particularly during perimenopause.

• Sugar: Excess sugar spikes insulin and cortisol, which can lead to energy crashes and lower testosterone.

• Caffeine: In large amounts, caffeine can contribute to anxiety and poor sleep, both known libido killers.

• Microwaveable popcorn: Some varieties contain chemicals like perfluorooctanoic acid (PFOA), linked to hormone disruption.

9. Meditate

Meditation enhances body awareness, helps with anxiety and promotes emotional regulation, all of which are essential for a healthy libido. A regular mindfulness or guided meditation practice can improve how you connect with your body, reduce performance anxiety and even enhance sexual satisfaction.

10. Consider essential oils

Aromatherapy can subtly influence mood and arousal through the limbic system, which processes emotions and memory. Here are some essential oils to try if you’re wondering how to increase female libido:

• Jasmine oil: Known for its euphoric and sensual qualities.

• Clary sage oil: Helps with estrogen balance and supports relaxation.

• Neroli oil: Uplifting and calming, often used for stress-induced low libido.

• Fennel oil: Traditionally used for hormone balance and to promote feelings of vitality.

Use them in a diffuser, bath or diluted for massage to create a sensual, calming atmosphere.

11. Quit smoking

Smoking reduces blood flow and oxygen delivery throughout the body, including to the genitals. It also can worsen menopausal symptoms.

Quitting smoking not only improves overall health, but can help enhance arousal and physical sensitivity.

Conclusion

Understanding how to increase libido in women is about tuning in to your body’s natural rhythms and supporting them through nourishment, movement, rest and emotional connection. There’s no one-size-fits-all solution, but by exploring these natural strategies, women may find their spark again.

Whether you're in perimenopause, menopause or beyond, your libido deserves care and attention, not shame or silence.

As always, you should consult your healthcare professional prior to beginning any new dietary or lifestyle regimen, including dietary supplementation.