7 Common Causes of Low Libido

Valentine’s Day is coming up, but where is your libido? If you suffer from a low sex drive, first know you are not alone. Many women (and men) actually struggle with this, too. And while it’s a common problem, did you know your sex drive is a strong sign of hormonal health? If you’ve been wondering why your libido has been MIA, it’s time to look at these common causes of low libido.

What is Libido?

Libidio is a synonym for your sex drive or sexual desires. And, surprisingly, your libido is quite complex. While it’s often tied to hormone health, there are many other factors at play, such as: emotional well-being, stress levels, trauma, nutrient deficiencies, and more. All of these things, and more, can affect your libido or sex drive.

As mentioned, your libido will often go MIA during/after times of stress, trauma, or malnourishment. Alternatively, when our bodies are fully nourished and relaxed, they are more readily available for acts of pleasure and enjoyment. Again, this often points to hormonal balance (or lack of) in the body!

7 Common Causes of Low Libido

There are many contributing factors to low libido. Yet, as a Functional Medicine Dietitian, these are the most common causes of low libido that I see:

Not Eating Enough

This is arguably the most common cause of low libido that I see regularly. Consuming too little calories on a daily basis can alter your hormonal balance, causing estrogen levels to dip, as well as your libido.⁠ Under-eating can also contribute to nutrient deficiencies, which can contribute to low libido, too.

Medications

All medications come with side effects, which is why it’s always wise to weigh the benefits vs. risks of each medication. In this case, certain medications, such as antidepressants or birth control, have the potential to alter your libido. 

Lack of Connection

Lack of connection or communication with your partner will have lasting impacts on your libido. ⁠Make sure you’re taking time to connect outside of the bedroom! For example, plan a date night, enjoy a mutual hobby, or simply make time to laugh together. 

Chronic Stress

High stress levels or unmanaged stress leaves you in a constant state of fight-or-flight, which makes enjoying sex nearly impossible! Learn to effectively manage your stress levels to naturally and quickly increase your libido.

Over or Under-Exercising

Too much exercise or too little exercise can wreck your hormones. Over-exercising increases stress, while under-exercising can result in low testosterone levels– both of which have negative impacts on your libido.

Hormone Imbalance

Hormonal imbalances come in all shapes and sizes. When it comes to low libido, this could mean low estrogen, low testosterone, high sex hormone binding globulin– or a combination of these.⁠ It’s important to work with a practitioner to understand your hormonal imbalances and address them appropriately.

Menstrual Phase

Where you are in your cycle will impact libido. Leading up to ovulation, libido tends to increase. Alternatively, post-ovulation, it typically drops. ⁠This is a natural monthly rhythm to expect. However, problems arise when libido remains nonexistent.

These are the most common causes of low libido. However, not all hope is lost. There are many functional approaches that can heal your low libido just in time for the Day of Love!

Foods to Increase Libido

⁠As with most bodily imbalances, I’m passionate about taking a food-first approach. This means using whole foods to nourish and re-balance the body. In the case of low libido, the following foods have been shown to help increase libido:

• Oyster– High in zinc, oysters can raise testosterone levels. So, if you know you have low testosterone, start by incorporating more raw or smoked oysters into your diet.
• ⁠Maca– No, not matcha. Maca is a root that is typically found in powder or supplement form. There are a few studies that show it can help improve libido, though the research is limited. ⁠
• ⁠Hot Peppers– Hot peppers contain capsaicin, which can increase circulation and improve blood flow. This may result in increased libido. If you love spicy foods, go for it! If you dislike spicy foods, then maybe sit this one out.
• Apples– Believe it or not, one study showed that apple consumption was associated with higher sexual satisfaction/function in females. Keep in mind, this was a questionnaire that asked about apple intake and sexual frequency, function, etc. But hey, an apple a day, why not?
• Red Wine– Red wine as an aphrodisiac? It really shouldn’t come as any surprise, but it should be noted that in moderate amounts, red wine can increase sexual desire. In larger doses, it can have the opposite effect. So, drink responsibly, friends!⁠
• Fenugreek- Fenugreek is an herb commonly used in India. It’s ability to reduce vaginal dryness has been shown to boost sex drive in women. 

These foods are well-known for improving sex drive, especially in women. So, I highly recommend taking a food-first approach to low libido. However, if hormonal imbalances are at play, it’s important to work with a practitioner, who can address the root cause of hormonal issues. Learn more about my hormone-healing programs, here.