Low libido is one of the most common sexual health concerns for both men and women, and it rarely has a single cause. Hormone levels, stress, medications, nutrition, exercise habits, and relationship dynamics all feed into sexual desire. The good news is that most of these factors are adjustable. Here’s what actually works, based on what the research shows.
Check Whether Hormones Are Part of the Problem
Testosterone is the primary hormone driving libido in both men and women. In adult men, normal levels range from about 193 to 824 ng/dL. In adult women, normal is below 40 ng/dL, but even small drops within that range can noticeably reduce desire. If your libido has declined gradually over months or years, especially alongside fatigue, mood changes, or reduced muscle mass, low testosterone is worth investigating with a simple blood test.
For women approaching or past menopause, shifting estrogen and testosterone levels often drive a noticeable drop in desire. Testosterone delivered through the skin has shown benefits for postmenopausal women with low libido, though it isn’t formally approved for this use in the U.S. Vaginal estrogen can help with dryness and discomfort during sex, but it doesn’t directly improve desire itself. A healthcare provider can help sort out which hormone, if any, is the missing piece.
Exercise, Especially Before Sex
Physical activity raises libido through multiple pathways: it improves blood flow to the genitals, boosts mood, reduces stress hormones, and shifts hormone balance. In women, aerobic exercise in particular has been shown to elevate testosterone levels. A study published in Sexual Medicine Reviews found that exercising immediately before sexual activity was more effective at increasing desire and arousal than general fitness alone. The protocol that showed results involved about 30 minutes of combined strength training and cardio, three times a week.
You don’t need a dramatic overhaul. If you’re sedentary, even adding regular brisk walks or short resistance sessions can make a measurable difference. The key seems to be consistency and, when possible, timing exercise within a few hours of when you’d like to feel more in the mood.
Look at What You’re Eating
Zinc plays a direct role in testosterone production and, through a less obvious pathway, in your sense of smell, which is itself linked to arousal, particularly in younger men. A landmark 1996 study found that men placed on a low-zinc diet for 20 weeks experienced a nearly 75% drop in testosterone. The recommended daily intake for adult men is 11 milligrams, with an upper safe limit of 40 milligrams. Oysters, red meat, pumpkin seeds, chickpeas, and cashews are all rich sources.
Beyond zinc, no single food is a magic fix, but the pattern matters. Diets high in processed food, sugar, and alcohol tend to suppress testosterone and increase inflammation, both of which drag down desire. A Mediterranean-style eating pattern, rich in vegetables, healthy fats, lean protein, and whole grains, supports the cardiovascular health that sexual function depends on.
Audit Your Medications
If your libido dropped after starting a new medication, that’s likely not a coincidence. SSRI antidepressants are among the most common culprits. Drugs like paroxetine and fluoxetine frequently reduce desire, arousal, and the ability to reach orgasm. Blood pressure medications, hormonal birth control, and certain anti-anxiety drugs can also suppress libido.
If you suspect a medication is the issue, the least disruptive first step is a dose reduction, which your prescriber can guide. Beyond that, the strongest evidence supports adding bupropion, an antidepressant that works through a different brain pathway and has minimal sexual side effects on its own. In clinical practice, 150 to 300 mg of extended-release bupropion has been shown to reverse SSRI-related sexual dysfunction across desire, arousal, and orgasm in both men and women. Several other antidepressants, including mirtazapine and agomelatine, carry little to no sexual side effect burden and may be options if switching medications is on the table.
Don’t stop or change a medication on your own. But do raise the concern directly, because effective workarounds exist for nearly every class of drug that causes this problem.
Address Stress and Psychological Barriers
Chronic stress, anxiety, depression, body image issues, and unresolved relationship tension all suppress desire at a neurological level. Your brain is your most important sexual organ, and when it’s occupied with threat detection or emotional pain, it deprioritizes sex.
Cognitive behavioral therapy has strong evidence behind it for low desire. A randomized trial of 106 women with clinically low libido found that eight weeks of group CBT produced significant improvements across every measured domain: desire and interest, arousal, comfort during sex, and orgasm satisfaction. The control group, by contrast, showed no change at all over the same period. These gains were still present at six months.
Sex therapy, which often incorporates CBT techniques alongside education about arousal patterns and structured exercises for couples, is another well-supported option. Even if you don’t think of yourself as someone who “needs therapy,” working with a professional who specializes in sexual concerns can uncover patterns you wouldn’t identify on your own. Many people carry assumptions about how desire is “supposed” to work that actively interfere with their actual experience of it.
Supplements That Have Some Evidence
Most libido supplements are marketed far beyond what the science supports, but maca root is a notable exception. A clinical study found that men taking 1,500 to 3,000 mg of maca daily reported increased sexual interest at both doses. Maca appears to work independently of hormone levels, meaning it may help even when testosterone is normal. It’s generally well tolerated and widely available as a powder or capsule.
Other commonly promoted supplements like tribulus, fenugreek, and ashwagandha have weaker or more mixed evidence. If you’re going to try a supplement, maca has the most credible data behind it. Keep expectations realistic: supplements are unlikely to overcome the effects of chronic stress, a sedentary lifestyle, or a medication side effect on their own.
Relationship and Lifestyle Factors
Desire doesn’t exist in a vacuum. Long-term relationships often shift from spontaneous desire (wanting sex out of nowhere) to responsive desire (interest that builds once intimacy starts). This is normal, not a dysfunction. If you’re waiting to feel a sudden urge before initiating, you may be working against how your desire system actually operates. Many people find that engaging in physical affection, kissing, or foreplay before they feel “ready” allows arousal to build naturally.
Sleep deprivation is one of the most underrated libido killers. Even modest sleep debt suppresses testosterone and increases cortisol, a stress hormone that directly opposes sexual desire. Prioritizing seven to nine hours of sleep is one of the simplest, most impactful changes you can make. Alcohol follows a similar pattern: a small amount may reduce inhibition, but regular or heavy drinking suppresses hormone production and impairs arousal.
Couples counseling can also help when low desire is tangled up with communication problems, resentment, or emotional distance. Feeling safe, seen, and connected to a partner is, for many people, a prerequisite for wanting sex, not a bonus.