We live in times where sex is seemingly everywhere — in advertising, on television, across social media. With so many daily stimuli and sexual undertones, you might expect libido to remain at a consistently healthy level. Yet for many people, the reality is quite different. The daily onslaught of responsibilities, stress, personal problems, and routine can gradually erode sexual desire. The good news is that there are many natural and effective ways to reignite it.
What Is Libido and Why Does It Decrease?
Libido — or sexual drive — is the innate desire to engage in sexual activity. The term was popularised by Sigmund Freud, who highlighted its fundamental importance as the force responsible for the continuation of the human species. Without it, humanity would simply not survive. That said, libido is highly individual — every person has their own natural baseline when it comes to the frequency of intimate encounters. What is universal, however, is that a healthy libido not only drives the desire for sex but also enables the ability to derive pleasure from it. It is also worth noting that some individuals experience little to no sexual drive — a state known as asexuality, which is a natural part of the spectrum of human sexuality.
Libido is not an abstract psychological concept. It is rooted in very real physiological processes. The key factors influencing sex drive include hormones, age, and psychological and social circumstances. Even a relatively minor imbalance in sex hormone levels can cause a significant drop in desire. Age plays a role too — women going through menopause frequently experience a decline in libido due to hormonal shifts. Elevated levels of prolactin — common during breastfeeding — can also suppress sexual desire. Importantly, chronic stress is another known cause of hormonal disruption that directly impacts libido.
A declining sex drive does not have to mean a lost cause. Modern approaches offer a wide range of strategies for addressing reduced libido — from dietary changes and natural aphrodisiacs to targeted supplementation.
Natural Aphrodisiacs: Food That May Boost Desire
Since ancient times, people have believed that certain foods promote fertility, increase vitality, and enhance sexual activity. These foods were named aphrodisiacs after Aphrodite, the Greek goddess of love. Modern research suggests the ancients were not entirely wrong — there is indeed a group of foods whose consumption may help increase sexual desire and improve intimate performance.
Chocolate: A Proven Mood Enhancer
A bottle of wine and a box of chocolates may seem like the perfect recipe for a passionate evening. However, while wine relaxes and loosens inhibitions, it performs poorly as an aphrodisiac. Alcohol tends to cause drowsiness, may impair vaginal lubrication in women, and can weaken sexual performance in men. Chocolate, on the other hand, is an excellent natural aphrodisiac. It owes this property to theobromine — a compound with effects similar to caffeine — which helps banish fatigue and improve mood, creating the right conditions for intimacy.
Spices and Unexpected Ingredients
Few people realise that common kitchen spices can serve as effective aphrodisiacs. Anise, cloves, cardamom, coriander, and vanilla have all been traditionally associated with enhanced desire. Truffles and celery can also be added to this list — incorporating them into a meal may well set the stage for a memorable evening.
Interestingly, there are notable differences between what works for men and women. Women tend to respond better to coconut, wild strawberries, and regular strawberries, while men may find their desire enhanced by legumes, honey, and even eggs.
[tip:Natural aphrodisiacs work best as part of an overall approach to wellbeing. Combining a balanced diet rich in these foods with stress reduction techniques and adequate sleep can have a compounding positive effect on your libido.]
Libido Supplements: When Natural Foods Are Not Enough
Sometimes natural aphrodisiacs alone are insufficient to restore a satisfying level of sexual desire. In such situations, targeted supplementation can offer additional support. It is important to distinguish between libido supplements and potency pills — the former are designed to help restore the desire for sex, rather than directly inducing a physical response like an erection.
Libido supplements typically contain natural ingredients and botanical extracts whose role is to counteract the negative effects of stress, calm an overactive mind, and simultaneously stimulate sexual desire. Despite what might seem like a contradiction, calming and stimulating effects can work in harmony — reducing mental tension often removes the very barrier that suppresses desire.
Key Natural Ingredients for Libido Support
Several plant-based compounds have a long history of use in supporting sexual health and are backed by varying degrees of scientific research:
- Maca root — Often called Peruvian ginseng, maca has been used for centuries to support libido, energy, and fertility in both men and women
- Tribulus terrestris — A traditional herb used in Ayurvedic and Chinese medicine, tribulus is believed to support natural testosterone production and sexual vitality
- Korean ginseng — Known for its adaptogenic properties, ginseng may help improve energy levels, reduce stress, and support sexual function
- Fenugreek — Research suggests fenugreek may help support healthy testosterone levels and increase sexual desire in both men and women
- Ashwagandha — This adaptogenic herb may help reduce cortisol levels associated with chronic stress, indirectly supporting a healthier libido
These supplements are particularly relevant for individuals whose libido has been affected by hormonal contraception, chronic stress, or the natural hormonal changes associated with ageing and menopause.
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Understanding the Differences Between Men and Women
Male and female libido are influenced by different hormonal profiles and respond to different stimuli. For men, testosterone plays a central role — its decline with age, combined with stress and lifestyle factors, is the most common cause of reduced desire. For women, the interplay of oestrogen, progesterone, and prolactin creates a more complex picture, with libido often fluctuating throughout the menstrual cycle, during pregnancy, and especially around menopause.
This is why many libido supplements are formulated specifically for one gender, addressing the unique hormonal and physiological factors at play. For a broader selection of gender-specific support, explore our sexual health supplements and men's health collection.
Beyond Supplements: Lifestyle Approaches to Boost Libido
Supplementation is just one piece of the puzzle. Many lifestyle factors play a significant role in sexual desire, and addressing them can amplify the effects of any supplement you choose to take:
- Stress management — Chronic stress is one of the most common libido killers. Meditation, physical activity, and adequate sleep can all help keep cortisol levels in check
- Physical activity — Regular exercise improves blood circulation, boosts energy, and enhances body confidence — all of which contribute to a healthier sex drive
- Quality time with your partner — A candlelit dinner, a relaxing massage, or a spontaneous romantic gesture can do wonders for rekindling desire
- Breaking the routine — Sexual monotony is a surprisingly common cause of declining desire. Small changes and novelty can reignite the spark
