Women’s Libido: What’s Normal, What’s Not, and How to Improve Libido

Research shows that higher amounts of daily stress is linked to lower sexual activity—and lower relationship satisfaction, too.

Libido Gummies and Supplements for Women

Have you ever been treated for cancer? Have you had any surgeries of the genitals or reproductive system? Overview of sexual dysfunction in females: Epidemiology, risk factors, and evaluation. Overview of sexual dysfunction in females: Management. Sexual dysfunction caused by selective serotonin reuptake inhibitors (SSRIs): Management.

5. Medical Treatments for Underlying Conditions

Adipe T. Role of partner support in psychosexual aspects of vulvar dermatoses. What can you do to increase libido? Low sex drive affects about 4 in 10 women, increasing in midlife and peaking after menopause. Many things factor into your sexual desire—fluctuating hormone levels, lifestyle habits, mood, underlying health conditions, relationship factors, and more—but there are many ways to improve the situation, especially if menopause-related issues are the root cause. Improving stress management by lessening stressful situations, scheduling time for self-care (in whatever way that looks like for you), getting enough sleep, exercising, and eating well can all help improve your mental health and mood.

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Sleep affects your overall well being in so many ways, including your sexual desire.

Why should you talk to an expert about low libido?

While libido is complex, there are many things you can do to amp things back up. Learn how to increase sex drive, plus libido-boosting supplements for women, relationship help, and more. If you're reading this, you're likely wondering how to reignite your libido—or perhaps you’re simply curious about what might be getting in the way. Maybe you can remember a time when you craved intimacy, when the desire to connect physically felt natural and effortless. But now, rekindling that spark seems elusive, or frankly unappealing if you have symptoms that make it hard to get in the mood (ugh, vaginal dryness).

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Well, you’ve come to the right place for answers. If low libido has become part of your reality, you’re not alone. A staggering 38% of women in the U.S. report struggling with low sexual desire, according to a comprehensive study in the journal Obstetrics & Gynecology. What's more, as you age, so does the likelihood of diminished libido—by the time women reach 65, three out of four report little to no desire. Think about it: If you’re conked at the end of the day, do you really want to expend the energy to have sex?

“Normal” is relative

You can also have a low libido, which means a low sex drive. During perimenopause and menopause, declining levels of estrogen can take your typical level of desire and tank it. Not to mention that a decrease in estrogen can also cause vaginal dryness and thinning that make sex uncomfortable and painful. Of course, it’s important to remember that levels of desire are so individual, varies from person-to-person, and can shift throughout life. And then there’s how your low libido can affect your relationship—especially if there’s a mismatch in sex drive with your partner that's putting a real dent in both of your lives.

Sexual Issues

If low libido lingers for a long time, you may be diagnosed with hypoactive sexual ed gel desire disorder, or HSDD. HSDD is defined as “a persistent or recurrent absence of sexual fantasies and desire for sexual activity, causing personal distress or interpersonal difficulties.” That last part—personal distress/interpersonal difficulties—is really important. When your low libido is making you feel unhappy or causing issues in your relationship, then it’s something to take steps to treat. (You’re in the right place, keep reading!) The symptoms of low libido can include: Reduced or lack of desire for fantasies and sexual stimulation Inability to maintain desire during sexual activity Loss of desire to initiate or participate in sexual activity Avoidance of situations that can lead to sexual activity Making things more complex are all of the factors that influence your sexual desire, including: Physical causes: Hormonal changes like menopause, which can affect vaginal tissues in particular, leading to discomfort; stage of life, such as postpartum; medications; and underlying medical conditions like thyroid disease. Psychological causes: Stress, anxiety, depression, past trauma, and more. But here’s the kicker: Getting good sleep is related to higher libido the next day.

• Yoga can improve flexibility and libido.
• Estrogen therapy is sometimes prescribed for low libido.
• Lifestyle adjustments can restore sexual interest.
• Sexual health clinics offer personalized advice.
• Female libido is a complex interplay of many factors.
• Some women find that fragrances or lotions increase arousal.
• Overexertion and fatigue lower sexual desire.
• Open conversations about desires improve intimacy.
• Libido may increase with new or stimulating experiences.
• Self-awareness about sexuality can enhance desire.

In fact, getting just one extra hour of sleep was associated with a 14% increase in the odds of engaging in sexual activity with a partner, according to research in The Journal of Sexual Medicine.

• Testosterone, though lower in women, affects sexual desire.
• Sexual activity releases endorphins, boosting mood and desire.
• Postpartum hormonal changes may decrease libido temporarily.
• Mind-body therapies can support healthy libido.
• Certain birth control methods influence libido differently.
• Sleep disorders can lead to reduced sexual interest.
• Libido often correlates with overall mental well-being.
• Sensuality and body confidence enhance desire.
• Regular intimacy boosts female libido over time.
• Pelvic floor exercises can increase sexual arousal.

Women who got more sleep also reported better genital arousal.

Is Reduced Libido a Matter of Concern?

Lifestyle factors: Poor diet, lack of exercise, sleep problems, and more. Understanding how you're faring in all these categories will help you identify the root cause(s) of your low sex drive—and what you can do to start to bring the heat back up. When you’re ready to make a changes to restore your sex drive, you can start with some of these natural solutions for a higher libido: Everyone “knows” that oysters are known to be an aphrodisiac, but you definitely don’t have to eat them to get in the mood. Eating in a healthy, balanced way—shout out to the Mediterranean Diet—reduces inflammation, decreases the risk of metabolic syndrome, and helps maintain a healthy weight, all of which keep blood vessels healthy—which impacts genital arousal. (Blood flow to vaginal tissues is key for vaginal lubrication.) Limiting your sodium intake, in particular, enhances the ability of vessels to dilate.

2. Medical Conditions

And a special shout-out to tofu and edamame: Soy intake has been also shown to help boost vaginal blood flow and lubrication, which is especially helpful if you’re experiencing vaginal dryness and irritation. Other foods that have been shown to help with sexual health thanks to their effects on the vascular system or vaginal lubrications: watermelon, apples, and cacao. Vaginal dryness, irritation, and pain during intercourse affect 50% of women after menopause. If vaginal dryness and irritation is a big part of your libido nosedive, it’s time to buddy up with vaginal moisturizers and lubricants. Vaginal moisturizers, which you can apply a few times per week, work by improving moisture in vaginal cells so that you’re naturally more hydrated. When searching for solutions for low libido, you may have come across libido gummies, which are supplements (in gummy form) that contain ingredients that, companies claim, improve sexual desire and function.

Causes of Low Libido

But here’s some good news: You can turn things around. Many things can make sex less exciting for women throughout life, and especially during menopause, including problems in the areas of desire, arousal, orgasm, and pleasure, says Midi’s chief clinical officer Mindy Goldman, M.D. Unfortunately there are still many societal taboos around discussing sex, says Goldman, making women less likely to bring it up with their doctor. “Women should know that sexual concerns are normal and can be addressed,” says Dr. Goldman.

Psychological Distress

“That’s why it’s especially important to find a provider who is knowledgeable and comfortable and open in discussing these concerns.” So, how can you get your libido back? We’ll break down everything you need to know about low libido, natural ways to increase it, plus medical treatments, relationship fixes, and more. At Midi, our clinicians have heard—and treated it all—so they can help you regain your spark and interest in sex. Libido is simply a word to describe sexual desire, or how much you want to engage in sexual activity. You can have a high libido, meaning you have a high sex drive. Products differ across the board but they may include a combination of the following: These herbs are added to libido gummies for one of several reasons: They may help reduce stress and anxiety, are considered an aphrodisiac, improve blood flow, or are linked to enhanced sexual desire.

• Estrogen levels influence female libido significantly.
• Regular exercise boosts sexual desire.
• Adequate sleep enhances hormonal balance and libido.
• Stress reduction can improve sexual interest.
• Aromatherapy with essential oils may stimulate arousal.
• Communication with partner increases sexual satisfaction.
• Adequate hydration is vital for overall sexual health.
• Consuming a balanced diet supports hormone function.
• Lesbian or bisexual women may experience different libido patterns.
• Age can affect libido, often decreasing after menopause.

There is, however, a lack of evidence showing that libido gummies will effectively improve your sex life (or desire for one), and individual data on many of these ingredients is also lacking, conflicting, or shows limited evidence.

• Low libido may be a symptom of underlying health issues.
• Regular intimacy fosters emotional bonds.
• Support groups can help address sexual concerns.
• Proper foreplay increases female arousal.
• Herbal teas like red clover may influence libido.
• Personal grooming can boost confidence and desire.
• Some women find that humor decreases sexual tensions.
• Age-related libido decline is natural but manageable.
• Anxiety or fear around sex diminishes desire.
• Education about sexuality can empower women.

The choice is yours if you’d like to try them to see if they benefit you. These types of gummies aren’t considered harmful, so even if it’s just the placebo effect that has you feeling more perked up, take it.

Food Item	Effect on Libido	Key Nutrients
Dark Chocolate	Boosts serotonin and mood	Phenylethylamine, Enzymes
Oysters	Rich in zinc, supports hormone production	Zinc
Avocado	Improves circulation and boosts energy	Vitamin E, healthy fats
Red Wine	Can enhance mood when consumed moderately	Resveratrol
Ginseng	Traditional supplement for libido	Ginsenosides

Still, before choosing any supplement, it’s important to purchase those that are third-party certified, which ensures that they are labeled correctly and do not contain contaminants.

Sign	Description	Possible Causes
Decreased Sexual Desire	Reduced interest in sex	Hormonal, psychological, medical factors
Lack of Arousal	Less physical or emotional response to stimulation	Stress, medications, health issues
Avoidance of Intimacy	Steering clear of sexual activity	Anxiety, relationship issues
Fatigue or low energy	Reduced energy levels affect libido	Sleep problems, health issues

Doing so helps you stay safe when taking them—a must even when they’re available over-the-counter.

Is it safe to use OTC products for sexual health?

Midi clinicians recommend the vaginal moisturizing products by the brands Good Clean Love and Revaree by Bonafide. Vaginal lubricants, on the other hand, are products that you use during sexual activity. These products make penetration more comfortable and a whole lot more enjoyable. If you’re using condoms, you’ll want to ensure that the lubricant you’re using is also condom compatible. (That includes silicone- and water-based lubes, but often not oil-based ones.) No matter what OTC product you’re using, make sure that it’s fragrance-free (and, if a lubricant, also free of colors and flavorings) to protect the health of your vagina.

Stimulating the clitoris for pleasure to naturally boost libido

Getting your body moving at the gym (or anywhere, frankly) can help amp up the energy elsewhere. One study found that women who engaged in frequent physical activity had an up to 80% reduction in the chances of having low libido. Exercise helps you in a variety of ways: It has a positive impact on hormones and your nervous system that promote mental and physiological arousal, plus it’s a bonafide mood and body image booster, notes research. (When you’re feeling yourself, you may also be more likely to say ‘yes’ to sex.) You know the feeling of having a high-stress day where you’re left frayed and frazzled? The last thing on your mind might be having sex with your partner. Supplements are unlikely to be the answer to your libido problems.

Hormone	Function	Effect on Libido
Estrogen	Regulates menstrual cycle, arousal	Maintains vaginal tissue, mood
Testosterone	Contributes to sexual desire	Higher levels can enhance libido
Progesterone	Supports pregnancy, can dampen libido	Varies during cycle
Oxytocin	“Love hormone,” enhances bonding	Elevates arousal or intimacy

Your health, life stage, lifestyle, and relationship are all pieces to figuring out exactly why your desire is down—and how to get it back up.