9 Science-Backed Tips for Increasing Your Sex Drive

Sex drive, or libido, is your general desire for sexual activity. It’s normal for libido to dip sometimes. Factors like stress, health issues, aging, and hormone changes can all affect sex drive. If you want to boost desire, these science-backed tips may help.

1. Eat Libido-Supporting Foods

No single food will instantly spark your sex drive, but some nutrients can help balance hormones and improve blood flow, which may help your libido over time. Foods that support a healthy sex drive include:

• Zinc-rich foods: Oysters, beef, and pumpkin seeds help regulate testosterone levels and support sexual stamina.
• Omega-3 fatty acids: Found in salmon, walnuts, and flaxseed, these healthy fats improve blood flow and support hormone production.
• L-arginine-rich foods: Nuts, dairy, and meat have L-arginine, an amino acid that may enhance blood flow to sexual organs and genitals.
• Dark chocolate: Contains flavonoids that may improve circulation and compounds that support mood and overall sexual wellness.

2. Consider Supplements

Some herbal supplements may support sexual desire and function. Always check with a healthcare provider before starting any new supplement, as supplements may interact with certain medications. Supplements that may help support libido include:

• Maca root: May help increase sexual desire.
• Ginseng: May support energy, stamina, and sexual function.
• Ginkgo biloba: Improves blood flow, which may enhance arousal and sexual satisfaction.
• Fenugreek: Contains compounds that may help support healthy hormone levels and sexual desire.

3. Reduce Stress Levels

Chronic or intense stress can raise cortisol, a hormone that may suppress sex hormones and reduce sexual desire. Stress may also contribute to anxiety and mental fatigue, making sex less appealing. Research shows that chronic stress can narrow blood vessels and reduce the blood flow needed for arousal.

Stress is a normal part of life, but managing it can help support a healthy sex drive. Some helpful ways to manage stress include:

• Practicing mindfulness, such as meditation or deep breathing exercises
• Journaling or talking with a trusted friend or therapist
• Participating in hobbies like painting, hiking, gardening, or reading
• Spending quality time with supportive family and friends

4. Get High-Quality Sleep

Sleep affects energy levels and mood, and inadequate or poor sleep can lower testosterone and estrogen levels, which may reduce your desire for sex. High-quality sleep helps support healthy sex hormone production, and studies show that getting more sleep can increase your sexual desire and activity.

Aim for 7 to 9 hours of good sleep each night. To sleep better:

• Spend time outdoors or engaging in physical activity every day.
• Keep a consistent bedtime and wake-up schedule.
• Avoid alcohol, nicotine, caffeine, large meals, and screen time a couple of hours before bedtime.
• Engage in relaxing activities before bed, such as taking a hot bath or shower or meditation.
• Create a cool, dark, and quiet sleep space.

5. Exercise Regularly

Regular exercise supports overall sexual health and may help increase libido. Exercise improves blood flow throughout the body, including the genital area. It also releases endorphins, feel-good hormones that improve mood and reduce stress, which can help increase sexual interest. Exercise also supports body confidence, which may boost sexual desire.

Exercise habits that may help boost libido include:

• Moderate aerobic activity, such as brisk walking, swimming, or cycling, for at least 150 minutes per week.
• Strength training exercises two to three times per week.
• Pelvic floor exercises, such as Kegels, may help improve arousal and orgasm.

6. Try Masturbation

Masturbation can be a simple, effective way to boost sexual desire. If you’ve lost touch with your sexuality due to stress, relationship issues, or other factors, masturbation can be a low-pressure way to reconnect with sexual feelings without performance concerns.

Exploring your body and identifying what feels pleasurable can also increase awareness of your sexual responses and boost your overall libido.

7. Strengthen Relationship and Emotional Connection

How you feel in your relationship can have an impact on your sex drive. Feeling close, supported, and understood can make you more interested in intimacy and improve satisfaction. Conflict, poor communication, or feeling distant can lower your libido.

To strengthen your relationship and emotional connection with your partner, consider:

• Scheduling regular time to talk and connect without distractions.
• Talking candidly about intimacy needs and desires.
• Engaging in active listening without judgment.
• Expressing appreciation and gratitude for your partner.
• Showing physical affection outside of the bedroom (e.g., hugs).
• Considering couples therapy if relationship challenges affect intimacy.

8. Review Medications With a Healthcare Provider

Some prescription drugs can lower your sex drive as a side effect. This can happen with antidepressants, blood pressure medicines, hormonal birth control, and some pain medications. These drugs may affect hormone levels, blood flow, or brain chemicals that impact sexual desire.

If you suspect a medication is affecting your libido:

• Speak with a healthcare provider about your symptoms and concerns.
• Ask whether adjusting the dosage might help.
• Discuss alternative medications with fewer sexual side effects.
• Never stop taking medication without medical guidance.

9. Talk Openly With a Healthcare Provider About Sexual Concerns

Sexual health is an important part of your overall well-being, and it’s normal to have questions or concerns about changes in your sex drive. Many people feel embarrassed or hesitant about talking about sexual issues, but healthcare providers are there to help.

Speaking openly with a healthcare provider can help you:

• Identify underlying conditions: Physical or psychological factors such as hormonal changes, thyroid disorders, diabetes, depression, or chronic pain can all affect libido.
• Explore treatment options: Providers can recommend therapy, medications, or lifestyle changes that may enhance sexual desire.