How to Improve Low Libido Through Nutrition and Lifestyle

Low libido is incredibly common, but most women don’t talk about it. You can feel deeply connected to your partner yet still notice that desire has dipped, or that your body isn’t responding in the same way it used to. Hormones play a major role in libido, as do stress, sleep, nutrition, mood and even small day to day habits. Understanding how to improve low libido through nutrition and lifestyle can help you feel more connected to yourself again.

Libido is not purely psychological. It’s influenced by your nervous system, hormone balance, blood sugar stability and even inflammation. When one of these systems feels overstretched, libido is usually one of the first things to change. It doesn’t mean anything is wrong with you. It simply means your body might need more support.

Many women come to me asking how to improve low libido because it often shows up when stress, tiredness or hormonal shifts build up in the background.

If you want structured guidance, you can explore The Hormone Health Blueprint, join the Accountability Club or download the Hormone Health Starter Kit. You can also read more general information on libido from the NHS and Cleveland Clinic.

Why libido naturally fluctuates

Libido changes across your life and even across the month. Oestrogen, progesterone, testosterone and cortisol influence desire in different ways.

Oestrogen

Oestrogen supports blood flow, lubrication, mood, energy and overall desire. When oestrogen is fluctuating or dipping, it’s common to feel less responsive or less motivated sexually.

Progesterone

Progesterone rises after ovulation and has a calming effect. For many women, libido is naturally lower in the luteal phase because progesterone can reduce desire while increasing the need for rest.

Testosterone

Women produce small but important amounts of testosterone. It contributes to desire, motivation and sexual response. Low levels may make libido feel muted.

Cortisol

High cortisol can dampen libido very quickly. When your body is in “stress mode”, it prioritises survival over sexual desire. Even small stressors, especially if they accumulate, can affect libido.

Understanding how hormones affect your libido helps you approach the issue without judgement. It also makes it easier to recognise the daily habits that influence desire.

Common reasons libido drops

Low libido can be caused by:

• Stress
• Poor sleep
• Blood sugar swings
• Low oestrogen
• High cortisol
• Low energy intake
• Perimenopause
• Anxiety
• Medication
• Overtraining
• Chronic tiredness
• Relationship stress
• Low B vitamins or iron

You don’t need to identify one root cause. Libido often reflects the overall state of your nervous system and hormones.

How your menstrual cycle affects libido

Many women feel most desire around ovulation when oestrogen is high. Libido may feel lower during menstruation and the late luteal phase. Understanding these shifts helps you avoid misinterpreting natural changes as something wrong.

How to improve low libido through simple nutrition and lifestyle shifts

If you want to understand how to improve low libido, it helps to look at the small daily habits that influence your hormones, mood and energy.

1. Eat enough

Low energy intake is one of the most common reasons libido drops. Your body will deprioritise desire if it feels under-fuelled. Regular meals with enough protein, carbohydrates and healthy fats support libido and hormone production.

2. Balance your blood sugar

Sharp rises and dips in blood sugar affect mood, stress response and energy. Stable blood sugar helps you feel more grounded and responsive. Balanced meals with protein and fibre reduce cravings and afternoon crashes. The blog on how to balance blood sugar for better hormones explains how to do this.

3. Prioritise sleep

Sleep has a major influence on desire. Even a few nights of poor sleep can affect libido, lubrication and sexual response. Keeping lights dim later in the evening, avoiding screens before bed and establishing a calming routine all support libido indirectly.

4. Reduce cortisol gently

High cortisol reduces libido very quickly. You can support lower cortisol through gentle habits like deep breathing, slower mornings, short walks, spending time outdoors or reducing back to back commitments. If you want more detail, read the blog on how cortisol affects your hormones.

5. Include foods that support hormone balance

Certain nutrients help support sexual desire by reducing inflammation, improving circulation or supporting hormone production. Useful additions include:

• Oily fish
• Avocado
• Berries
• Dark leafy greens
• Nuts and seeds
• Dark chocolate
• Extra virgin olive oil

These foods support overall wellbeing and reduce some of the hormonal drivers behind low libido.

6. Add magnesium glycinate or omega 3s

Magnesium helps reduce stress and support sleep. Omega 3s support mood and hormone production. Both can indirectly support libido. This is a great area to add affiliate links to trusted supplements.

7. Strength training

Strength training can support testosterone levels, confidence and sexual desire. Many women notice improved libido when they start lifting weights regularly.

8. Support emotional closeness and nervous system safety

Libido is not detached from emotional wellbeing. Stress, overstimulation and feeling overwhelmed reduce desire. Creating moments of connection, slowing down and allowing more rest can help the nervous system move into a more receptive state.

9. Reduce caffeine if you feel wired

High caffeine intake can increase anxiety, affect sleep and elevate cortisol. Reducing caffeine before lunch can make libido feel more responsive.

10. Don’t overlook perimenopause

Low libido is one of the first signs of perimenopause for many women. If you are in your late 30s or 40s, libido changes may relate to hormonal fluctuations. The blog on supporting your hormones during perimenopause explains this more deeply.

Long term benefits of supporting libido

When you support your hormones, nervous system and energy levels, libido usually improves naturally. Many women report feeling more connected, more responsive and more confident when they understand the habits that influence desire.

If you want deeper support, you can explore The Hormone Health Blueprint, download the Hormone Health Starter Kit or join the Accountability Club for weekly coaching and structure.