How to boost your libido naturally?

Throughout the different phases of the menstrual cycle, your body produces different hormones, such as oestrogen and progesterone, at varying levels. These hormonal changes can have an impact on libido.

In general, libido is at its highest during ovulation, or just at the end of the follicular phase, when oestrogen is at its highest level [2].

After ovulation, progesterone is at its peak and oestrogen levels fall, and it is also at this point that many people notice a significant drop in their sexual desire [3].

During the period of motherhood, libido can be significantly disrupted. When trying for a baby, stress and pressure can have a negative effect [4]; during pregnancy, certain discomforts and hormonal changes will have an impact [5]. After giving birth, the arrival of a new baby is a major upheaval — add to that pain, stress, and fatigue, and libido is often the last thing on your mind [6]. If you are breastfeeding, it is normal to notice a drop in libido: your body produces prolactin, the lactation hormone, which contributes to reducing libido [7]. 

Beyond hormonal fluctuations, many factors can disrupt libido. These include, for example: relationship issues, day-to-day stress, emotional wellbeing, too little or too much exercise, alcohol, tobacco, certain medications which have this as a side effect, certain health conditions, and so on. 

Do not hesitate to consult a healthcare professional and seek support if needed (doctor, therapist, sexologist, etc.). 

Healthy lifestyle changes can make a real difference and help combat a drop in libido:

• Physical exercise 
• Stress management (yoga, meditation, sophrology, etc.)
• Communication within the couple
• Cutting down or stopping smoking, alcohol, etc.
• Using essential oils: ylang ylang and Damascus rose essential oils in massage, adding 2 drops to 1 vegetable coconut oil for example [8], or bitter orange essential oil [9]
• Bach flower remedies  
• Lubricant can help (take care if you are trying for a baby, as they are often incompatible — they can be harmful to sperm)
• Acupuncture [10] 

Many foods are considered aphrodisiacs — ginger, oysters, chocolate and others, for instance. There are many beliefs around this, but very few studies to confirm it with certainty. Here are some foods that may be helpful in supporting libido. 

Ginger

One study showed that ginger may increase sexual arousal in response to erotic stimuli in both men and women. These findings suggest that ginger may help support sexual function by stimulating sexual arousal [11].

Furthermore, studies show that ginger may increase blood flow [12], which may contribute to improved sexual arousal and libido [13].

Saffron 

Saffron is a spice whose beneficial effects on mood, stress and depressive symptoms have been widely demonstrated in studies. It may also have a beneficial effect on libido. 

Its efficacy has also been studied in combination with vitamin E, where results showed that libido, arousal, orgasm and satisfaction were consistently higher when these 2 compounds were consumed together. There were also beneficial effects on reducing stress and anxiety [14]. 

Truffles

They are considered aphrodisiac. They contain a steroidal compound recognised as a pheromone capable of increasing sexual arousal in women and combating anxiety [15].

Cacao and dark chocolate

Cacao, and dark chocolate, contain an interesting molecule called phenylethylamine. It is a neurotransmitter responsible for mood and pleasure, with a stimulating effect that may contribute to supporting libido [16]. Chocolate is also rich in magnesium, an essential nutrient for hormonal balance. 

Oysters

Oysters have been considered a natural aphrodisiac for hundreds of years and are widely used to support libido and sexual desire. This may be partly due to their high zinc content, a nutrient that helps modulate dopamine production (one of the key neurotransmitters involved in sexual response and desire) [17]. Oysters are also a good source of omega-3s, the building blocks of sex hormones, which may also help increase uterine blood flow [18]. 

Apples 

A lesser-known idea, but apples may have a positive effect on female libido. 

One study found that women who ate an apple a day had a better quality sex life! 343 women reported regular daily apple consumption and were classified in group A, while 388 were included in group B (less than one apple per day). Group A had a significantly higher total FSFI score (Female Sexual Function Index) and significantly higher lubrication than participants in group B [19]. 

Of course, this is an observation between two groups of women who consume apples, and many other factors may come into play. Nevertheless, this result is interesting, and beyond these potential effects on libido, apples are beneficial for overall health. 

Fenugreek

Fenugreek is a spice traditionally used for its effects on lactation. It also has beneficial effects on women's libido. The results of one study suggest that a fenugreek extract may be a useful approach to supporting sexual arousal and desire in women [20].

Many supplements are sold as natural libido boosters, but few have been the subject of clinical trials to support these claims. Below is a non-exhaustive list of a few actives that may help. 

DHEA

DHEA (dehydroepiandrosterone) is a hormone produced naturally by the adrenal glands. In the body, it is converted into oestrogens and testosterone. DHEA supplementation may be beneficial for people whose reduced libido is linked in particular to a hormonal imbalance (insufficient oestrogens and testosterone) [21].

A study was conducted to observe the effect of DHEA supplementation. DHEA supplementation appeared to improve desire, particularly in women who had reported low sexual function at the start of the study [22].

Maca and shatavari

Maca is an adaptogenic plant that contains no plant hormones (unlike soy) but contributes to the body's hormonal regulation. It has interesting properties for the cycle and helps rebalance hormones, which may contribute to improving libido [23]. A study in women showed that 1.5 g of maca helps increase the ASEX score (a five-point rating scale that quantifies libido, arousal, vaginal lubrication/penile erection, ability to reach orgasm, and orgasm satisfaction) and significantly increases libido [24].

In Ayurveda, Shatavari is considered a female tonic. It is beneficial for libido, soothes inflammation of the sexual organs, moisturises dry tissues of the sexual organs, and contributes to rebalancing hormones [25].

Pink Balance, our powder to help in cases of hormonal imbalance with red berries, contains maca and shatavari!

Ashwagandha

Ashwagandha is considered an aphrodisiac plant. This is partly due to its beneficial effects on mood and stress management. 

A study showed that consuming ashwagandha root extract had a positive impact on sexual function. Taking ashwagandha significantly increased lubrication, orgasm, and sexual arousal. The researchers also observed an increase in the frequency of sexual intercourse [26].

Rhodiola and red clover

Rhodiola is a plant with a beneficial effect on mood; it helps the body adapt to emotional stress and stimulates the nervous system [27]. These effects are beneficial for libido when stress and anxiety symptoms are among the causes of reduced libido. 

It also helps to increase dopamine production [28]. 

Red clover contains oestrogenic compounds that can mimic the secretion of sex hormones in the female body [29]; an increase in oestrogens is linked to a rise in libido. 

Cocooning+, our food supplement to support fertility, is formulated with rhodiola, red clover and zinc — 3 actives that are beneficial for libido. 

A few other plants

Betel nut contains natural alkaloids that help the body release dopamine. This reaction is associated with an increase in libido and a more pleasurable sexual experience [30].

Ginseng could potentially have direct beneficial effects on libido, as well as on stress management. However, according to studies, its effects are not guaranteed and may be limited to the menopausal period [31].

Tribulus extracts contain a substance that appears to affect female reproductive hormones, including follicle-stimulating hormone and luteinising hormone. A study demonstrated its effects with a significant improvement in total FSFI (Female Sexual Function Index), desire, arousal, lubrication, satisfaction, and pain [32].

Mucuna pruriens seeds contain L-dopa (a precursor to dopamine). In Mexico, the seeds are ground into a powder to produce a powerful aphrodisiac, and in Brazil they are also used for this purpose. In Ayurveda, the seeds are still used as aphrodisiacs [33]. 

Libido naturally varies significantly from one person to another. Your libido may also change throughout your life. There is no right or wrong level of libido. Several natural approaches and forms of support can help you increase your libido if that is your choice and your wish. 

Nutrition also has an impact on libido. For example, deficiencies in magnesium, iron, zinc, vitamin D, omega-3 and protein can all negatively affect your libido.