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How to Increase the Female Libido: 21 Libido Boosting Methods

If you want to know how to increase the female libido, you first have to understand what makes women tick. We can help with that.

how to increase sex drive in women

Let’s face it, sometimes you just don’t want to have sex. It’s not that you don’t feel your partner is attractive or you’re tired from work, it’s just that you don’t feel like having it. Now, that’s a normal feeling. However, there’s a thin line between occasionally not feeling like sex and never wanting to have sex. Learning how to increase the female libido quickly is an important topic for all women to discuss and understand.

You may be thinking that this is just how you’re built, but that’s not always the case.

Every Couple Goes Through Lulls

Just because you’re not hopping into bed together every day doesn’t mean there’s a libido issue at play. Every couple goes through lulls of not having much sex. It usually has more to do with stress and other relationship duties than it does with a lack of sex drive.

That being said, going through lulls often can result in low libido for women. The less a woman is having sex, the less she really wants it. And if she doesn’t have a super high sex drive to begin with, this can really affect her more than just a little. [Read: How to keep a relationship going when you feel it slipping away]

Understanding Female Libido

Let’s get one thing straight: female libido isn’t just about sex. It’s about how you feel, your energy levels, and that spark of desire that can sometimes seem to play hide and seek.

Libido is this amazing mix of your body’s signals and your mind’s mysteries, all dancing together in the complex world of female sexuality.

So, what’s the deal with it? Well, it’s like a cocktail of various ingredients, each adding its unique flavor to your sexual desire. And guess what? It’s not the same for everyone. What revs up one person might be a total non-starter for another.

Now, to give you a better handle on how to increase female libido, let’s sift through the factors affecting female libido:

1. Hormonal Influence

Hormones play a huge role. Research shows that estrogen is key in maintaining not just reproductive health but also sexual desire.

Then there’s testosterone, which, believe it or not, isn’t just for men. Women have it too, and it’s crucial for libido. Progesterone’s role is a bit more complex and less understood, but it’s part of the mix as well.

2. Psychological and Emotional Factors

Your mental health is a big player here. Studies have found links between psychological well-being and sexual desire. For instance, stress and anxiety can lower libido, while positive mental health tends to boost it.

3. Physical Health

This one’s kind of a no-brainer, but it’s backed by plenty of studies. If you’re in good physical health, your libido’s likely to be higher. Things like chronic illness, fatigue, and even certain medications can take a toll on sexual desire. [Read: Benefits of exercise on your mind, body, and libido]

Yes, libido changes with age. Research has extensively documented how menopause, for example, can lead to a decrease in estrogen, impacting libido. But it’s not a universal downslide – some women report a steady or even increased libido as they age.

5. Lifestyle Factors

Your lifestyle choices can also impact your libido. Regular exercise, a balanced diet, and good sleep have all been linked to better sexual health and higher libido.

How to Increase The Female Libido Naturally

Your sex drive is something that’ll go up and down throughout your lifetime. If you really want to know how to increase the female libido, we can help. Just remember that it could take some time to boost your sex drive significantly.

1. Eat Aphrodisiacs

Certain foods actually have the ability to give your sex drive a boost. There are a number of different foods that work for this purpose, but oysters, dark chocolate, hot chilies, avocados, and bananas are among the best.

These foods work in a couple different ways. They’ll either stimulate certain regions of your mind that’ll make you get in the mood and they can also stimulate your actual body parts. Either way, filling your day with meals of these foods will get you feeling horny in no time. [Read: 15 natural aphrodisiacs sitting in your kitchen you need to try]

2. Omega-3 Fatty Acids

So, think of Omega-3s as your body’s natural boosters. They’re like the unsung heroes of the nutrition world, especially when it comes to jazzing up your sex life. Found in delicious foods like salmon, flaxseed, and walnuts, these fatty acids do more than just please your taste buds.

Here’s the fun part: Omega-3s are like the oil that keeps the engine of your body running smoothly. They play a key role in maintaining the health of your blood vessels.

Now, you might wonder, what does that have to do with libido? Well, healthy blood flow is crucial for sexual arousal. It’s all about getting the blood pumping in the right places at the right time!

But wait, there’s more! Omega-3s are also big on brain health. Why does that matter? Because a lot of the action when it comes to libido actually starts in your brain.

These fatty acids help keep your brain cells flexible, meaning your neurotransmitters *the body’s chemical messengers* work more effectively. This includes those neurotransmitters that send the ‘let’s get it on’ signals.

And let’s not forget mood. Omega-3s are known to play a role in mood regulation. A happier, more relaxed you are likely to be more in the mood for love. The research in the Journal of Affective Disorders backs this up, showing a link between Omega-3s and improved mood and mental health, which indirectly gives your libido a leg up.

3. Cardio for Sexual Health

Cardiovascular exercise, or cardio, is like your body’s tune-up. When you engage in activities like running, cycling, or even brisk walking, you’re giving your heart a workout. This is crucial because your heart is the pump that keeps blood flowing through your body.

Here’s where it gets interesting for sexual health. Good blood flow is like the highway for sexual arousal. It ensures that all the right areas get the blood supply they need to work properly.

When you’re aroused, your blood vessels dilate, increasing blood flow to the sexual organs. This increased blood flow is what helps facilitate sexual arousal and response. In other words, when your cardiovascular system is in top shape, it’s easier for your body to get excited and stay that way.

But what happens when things aren’t working so well, like in the case of obesity? Obesity can lead to a host of issues that affect your blood flow. It’s often associated with conditions like high blood pressure and arterial plaque build-up, which can restrict blood flow. When blood flow is restricted, it can dampen sexual arousal because the body struggles to increase blood flow when it’s needed.

Cardio helps combat these issues. Regular cardiovascular exercise can reduce the risk of these conditions by keeping your heart healthy and your blood vessels clear. Essentially, it’s helping to keep the roads for blood flow open and traffic-free.

A study in The Journal of Sexual Medicine validates this. It found that regular cardio can lead to enhanced sexual arousal.

4. Strength Training

Not only does cardio have a VIP pass to boosting your sexual health, but strength training also deserves a spotlight. Think of the gym not just as a place to sweat but as a playground for boosting your sex drive. When you engage in strength training, you’re not just building muscles; you’re also potentially cranking up your libido.

The science behind it is that when you lift weights or engage in resistance training, you’re doing more than toning your body. This type of exercise can increase levels of testosterone, a hormone that’s not just for men. Women have it too, and it plays a crucial role in sexual desire.

A study in Obstetrics & Gynecology Science sheds light on this, indicating that strength training can boost testosterone levels, which might then rev up libido.

But how exactly does pumping iron affect testosterone? When you engage in strength training, your body undergoes a physical stress, which in turn signals the need for more testosterone production.

This increase in testosterone doesn’t just help with muscle growth; it can also lead to a heightened sexual desire. It’s like hitting two birds with one dumbbell – getting stronger and boosting your libido at the same time.

And there’s a bonus: as you start to love your time in the gym, building strength and confidence, this positive body image and increased energy can also play a significant role in enhancing your sexual desire. It’s a cycle of goodness: the more you train, the better you feel, and the higher your libido may soar. [Read: 26 secrets to get motivated to workout & exercise your way to a better life]

5. Pelvic Floor Exercises

You’ve probably heard of Kegels, but let’s break it down plain and simple. Pelvic floor exercises, like Kegels, are all about strengthening those muscles down there. It’s like giving your pelvic floor a workout to boost its performance.

When you strengthen these muscles, you’re not just improving bladder control – you’re also enhancing sexual function. A study in The Journal of Sexual Medicine shows that women who regularly engage in pelvic floor exercises experience improved sexual satisfaction.

It’s because a stronger pelvic floor means better muscular contractions during sexual activities, leading to heightened pleasure.

6. Sleep Quality

A pivotal study in The Journal of Sexual Medicine reveals a compelling connection between sleep quality and sexual desire. This research underscores how crucial a good night’s rest is for maintaining a healthy libido. It’s like your sleep pattern holds the key to balancing your sexual desire.

When you enjoy quality sleep, it’s like giving your body the perfect tune-up. This restful state allows your body to regulate hormones like estrogen and testosterone effectively, both of which are vital players in the arena of sexual desire and arousal. Well-regulated hormones mean your libido gets to stay in top gear.

However, when sleep eludes you, be it due to poor sleep hygiene or insomnia, it’s like throwing a wrench in the works. Hormonal imbalances may creep in due to inadequate sleep, potentially putting a damper on your sex drive.

Moreover, the fatigue and stress that often accompany poor sleep are known to be significant libido downers. It becomes a challenge to get into the mood for intimacy when you’re running on empty. [Read: 30 benefits of sleeping naked & must-know tips you have no idea about!]

7. Stress Management Techniques

Here’s another one to consider: managing your stress to give your libido a lift. When stress levels skyrocket, your sex drive can often plummet. It’s like your body is so busy dealing with stress, it forgets about desire.

But there’s good news! Techniques like mindfulness and yoga can be real game-changers. They help in dialing down the stress meter, creating a more relaxed state of mind and body. [Read: How to reduce stress: Fastest hacks to a calmer & happier life]

A study in the Journal of Sex & Marital Therapy highlights how these practices can positively impact libido. It’s like giving your mind a mini-vacation, and when the mind relaxes, the body often follows suit.

8. Herbal Supplements and Vitamins

Ginseng, particularly Korean Red Ginseng, takes a prominent spot in the lineup of natural libido enhancers. This isn’t just folklore or hearsay; it’s backed by solid research. A study published in SAGE Open Medicine specifically investigated the effects of Korean Red Ginseng on sexual arousal.

In this research, individuals were given Korean Red Ginseng or a placebo daily. The results were noteworthy, indicating that those who took Ginseng experienced a notable enhancement in sexual arousal compared to those who took the placebo.

Then there’s Maca root, a traditional favorite from the highlands of Peru. People have been turning to it for ages to spice things up in the bedroom. And guess what? Science, specifically a study in BMC Complementary and Alternative Medicine, gives it a thumbs up for boosting sexual desire.

Don’t overlook the power of the sunshine vitamin – Vitamin D. It’s not just good for your bones, it also plays a sweet role in keeping your libido humming. The Journal of Sexual Medicine points out that having adequate Vitamin D levels is linked to a healthier libido.

Zinc may seem unassuming, but it’s quite the powerhouse in sexual health. This is highlighted in a study featured on PubMed, which aimed to assess the impact of zinc on sexual dysfunction. The study divided participants into two groups: one received zinc supplements while the other served as the control group.

The results were quite revealing, showing that those who took zinc supplements experienced notable improvements in their sexual function compared to the control group.

Last but not least, let’s talk about Fenugreek. This herb, known for its culinary and medicinal uses, also has some tricks up its sleeve for enhancing desire. Phytotherapy Research reveals it can have positive effects on sexual arousal and desire.

Medical Interventions

Sometimes, natural remedies might not hit the mark in boosting your libido. In these cases, medical interventions can play a crucial role. Here’s a look at some scientifically backed medical approaches to help increase female libido.

9. Hormone Therapy

Hormone therapy for boosting libido in postmenopausal women often involves a strategic approach, combining different treatments for optimal results.

Estrogen therapy is widely recognized for its effectiveness in relieving menopausal symptoms like vaginal dryness, which can directly impact libido. But the role of testosterone in female sexual desire, especially postmenopause, has also garnered attention. Research indicates that testosterone therapy can increase sexual desire in women.

Interestingly, it’s sometimes the combination of estrogen and testosterone that proves most effective. This approach can offer a more comprehensive treatment, addressing various aspects of sexual dysfunction more effectively than either hormone alone.

10. Medications

When it comes to medications for boosting libido, there are several FDA-approved options that have shown promise, particularly for women experiencing hypoactive sexual desire disorder *HSDD*.

Flibanserin, commonly known by its brand name Addyi, is specifically designed for premenopausal women grappling with HSDD.

Its efficacy has been demonstrated in clinical studies, including research published in JAMA Internal Medicine, highlighting its role in enhancing sexual desire.

Bremelanotide, or Vyleesi, is another medication in the arsenal against HSDD. Like Flibanserin, it’s intended for premenopausal women and has been shown to improve sexual desire. This is supported by studies, one of which is published in Obstetrics & Gynecology, underscoring its effectiveness.

Additionally, phosphodiesterase inhibitors, traditionally used to treat erectile dysfunction in men, have been explored for female sexual dysfunction.

Research published in The Journal of Sexual Medicine suggests these medications could also have potential benefits in treating sexual dysfunction in women.

11. Psychotherapy and Counseling

Psychotherapy and counseling offer diverse solutions for boosting libido. Cognitive Behavioral Therapy *CBT* is great for tackling mental blocks affecting sexual desire, with studies in the Archives of Sexual Behavior confirming its effectiveness.

Sex therapy specifically addresses sexual difficulties, tailoring strategies to individual needs. Couples therapy also plays a key role, especially when libido issues are linked with relationship dynamics.

Lifestyle Adjustments to Increase the Female Libido

And of course, let’s not forget the power of tweaking those day-to-day habits. Simple lifestyle changes can play a significant role in perking up your libido. Here’s a closer look at how everyday choices can impact your sexual desire.

12. Open Communication

Chatting openly with your partner about what you like, dislike, or daydream about in the bedroom can really turn up the heat on sexual satisfaction. It’s like unlocking a secret level in your relationship where honesty boosts both connection and desire.

13. Quality Time Together

Spending meaningful moments with your partner isn’t just about Netflix and chill; it’s a libido booster. Deep, heartfelt interactions do more than just bond emotionally; they also spark up the sexual energy. [Read: How much time should couples spend together: 24 clues to your number]

14. Resolving Conflicts Effectively

Think of healthy conflict resolution as the ultimate relationship workout. It strengthens trust and, as a bonus, can give your sex life a serious lift. It’s all about turning disagreements into opportunities for growth and connection.

15. Mindfulness Practices

Mindfulness isn’t just for stress relief, it’s like a secret ingredient for spicing up your sex life. Engaging in mindfulness meditation can sharpen your sexual desire and ramp up satisfaction, making every moment more intense and enjoyable.

16. Yoga

Rolling out the yoga mat does more than stretch your muscles; it might also stretch your libido. Regular yoga practice is linked to an uptick in sexual desire, making it a win-win for both body and mind. [Read: 20 sexy yoga poses that look super-hot & make you feel really good too!]

17. Work-Life Balance

Keeping a balance between work and play isn’t just good for your sanity; it also keeps your libido in check. Cutting back on overworking reduces stress and fatigue, making room for more desire and fun.

18. Managing Stress

Managing stress effectively can have a significant impact on boosting your libido. When stress levels decrease, it often leads to an increase in sexual interest and activity.

This improvement is because stress can interfere with the body’s hormonal balance, affecting sexual desire. By finding ways to manage and reduce stress, you’re not only enhancing your overall well-being but also creating an environment where your libido can thrive.

19. Prioritizing Self-Care

Indulging in some self-care is like a love letter to your libido. Regular pampering and attention to your own needs can lead to a noticeable boost in sexual desire, making self-care a must in your routine. [Read: How to take care of yourself emotionally and avoid falling apart]

20. Adequate Rest and Leisure

Ensuring enough downtime is crucial for keeping your sexual desire humming. Think of relaxation and leisure as essential fuel for your libido, keeping it running smoothly and energetically.

21. Limiting Screen Time

Cutting down on screen time, especially before bed, not only improves your sleep but can also give your sex life a boost. Like we said earlier, sleep is incredibly important for maintaining a healthy libido. The less blue light exposure from screens before bedtime, the better your chances of a restful night.

Improved sleep quality directly contributes to a more vibrant libido. By replacing late-night scrolling with more real-life interaction or relaxation, you pave the way for better sleep and, in turn, a more active and enjoyable sex life.

Every Woman’s Journey to Enhancing Her Libido is Unique

Now that you’re equipped with a diverse range of strategies on how to increase female libido, it’s time to put this knowledge into action. Remember, every woman’s journey to enhancing her libido is unique – what works wonders for one might be less effective for another. It’s all about exploring these options and finding the right fit for you.

As you experiment with these methods to increase female libido, keep in mind the importance of patience and self-understanding. Whether it’s through diet adjustments, exercise, medical interventions, or simply altering your daily routines, each step you take is a move towards a more fulfilling and enjoyable sexual life.

The journey to discovering how to increase female libido can be as rewarding as the destination, offering insights into your health and well-being. So, embrace this exploration with an open mind and a positive attitude, and you may just find the keys to unlocking a more vibrant and dynamic aspect of your life.

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Natasha Ivanovic
Natasha Ivanovic is an intimacy, dating, and relationship writer, and the creator and author of her short stories on TheLonelySerb. She completed her first degr...
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