Low libido? Causes & solutions for a lack of sexual desire

Sex is a fundamental part of human existence, and sexual desire plays an important role in a normal, healthy life. Yet like any other natural bodily function, sexual desire can easily be influenced by factors such as stress, tiredness or lifestyle.

Just as our appetite for food sometimes wanes — owing to the interplay of various factors — even though eating is a basic need, so too can the desire for sex diminish as a result of a range of physical and psychological factors. It's entirely normal for libido to fluctuate throughout life.

Even so: when should a lack of sexual desire be cause for concern, and how can you boost your libido again? This article tells you everything you need to know.

What is libido?

Libido refers to an interest in sex and the desire to satisfy one's own sex drive. It's an essential part of sexuality, and it's perfectly normal for the intensity of that desire to vary from person to person and from one stage of life to another.

Factors such as your relationship with your partner, stress, diet, physical fitness, emotional health and everyday events can all have a significant influence on sexual desire.

The most common causes of low libido

A reduced libido means that sexual desire occurs less often or feels less intense than usual. The term is highly subjective, as there are no parameters that can universally measure or define a low or high libido. Sexual desire naturally differs from person to person, and whether it rises or falls can only be judged in relation to yourself at different stages of life.

Loss of libido may be temporary (for example, having no interest in sex after a stressful day, with desire returning over the following days) or longer lasting (for example, during a difficult period in life when sexual interest is absent for an extended time).

Although a wide variety of biological, psychological and social factors can cause a decline in sexual desire in both men and women, the most common causes include:

• Relationship difficulties
• Emotional blocks
• Health problems
• Hormonal imbalances
• Stress
• Age
• Mental health problems
• Certain medications

Physical causes of a lack of sexual desire

The physical causes of low libido are usually health conditions that can affect both women and men. These include headaches, chronic pain, rheumatoid arthritis, cardiovascular disease, diabetes, cancer, hypothyroidism and hypertension — though there may be many other causes besides.

In women, the hormonal fluctuations of the menstrual cycle or period-related discomfort itself can also lead to a loss of libido. To avoid unwanted side effects such as discomfort and irritation caused by potentially harmful substances in conventional menstrual products, it's worth using organic pads and tampons made from 100% organic cotton and pure ingredients.

Psychological causes of low libido 

Alongside physical causes, numerous psychological factors can affect libido. Stress and exhaustion relating to work, family or other life events, for instance, can reduce interest in sex.

Depression can lead to lower self-esteem and physical fatigue, while anxiety disorders can raise levels of cortisol (the stress hormone) in the body and suppress sexual desire.

Past traumatic experiences, such as those involving harassment or sexual abuse, can also contribute to long-term loss of libido.

Other causes of low libido

Low libido can also be caused by other factors that affect women and men alike:

• Social and rational factors, such as:
  • Communication within the relationship
  • Routine or monotony in your sex life
  • Unresolved conflicts or resentment
  • A lack of trust between partners
  • Societal beliefs
  • An environment offering too little privacy
• Lifestyle factors:
  • Chronic fatigue
  • Physical activity (too little exercise or excessive training)
  • Consumption of alcohol, tobacco or other substances

Low libido in women

Beyond the general causes, there are certain situations and specific factors that affect only women or only men and can lead to a marked decline in sexual desire. In women, these may include:

• Pregnancy, childbirth and breastfeeding: The whole experience of becoming a mother brings with it many hormonal and physical changes, along with stress, discomfort and an entirely new set of responsibilities — all of which can affect sexual desire.
• Perimenopause and menopause: During this phase, oestrogen production in the ovaries declines, which can lead to a loss of libido.
• Sexual dysfunction: Conditions such as dyspareunia (pain during sex), vaginal dryness and vaginismus can reduce sexual desire. Difficulty reaching orgasm can also trigger anxiety around sex and keep libido persistently low.
• Infections: Infections that cause discomfort in particular — such as urinary tract infections or thrush — can temporarily dampen sexual desire.
• Conditions affecting the reproductive system: Endometriosis, premenstrual syndrome and polycystic ovary syndrome can all have a negative impact on female libido.
• Certain contraceptive methods: Many contraceptive pills can lead to a loss of libido.

Boosting libido in women

• in addition to the treatments already mentioned, for women: hormone therapy

Fundamentally, women can boost their libido through the classic approach, which involves understanding and treating the underlying causes of the initial loss of desire.

In cases where the lack of sexual desire is due to discomfort from vaginal dryness or other hormonal imbalances, a doctor may recommend hormone therapy using various forms of oestrogen, testosterone, prasterone or ospemifene.

Low libido in men

There are also specific causes of loss of libido in men, including:

• Low testosterone levels: for example, due to hypogonadism, where the testes don't produce enough testosterone.
• Sexual dysfunction: Problems such as erectile dysfunction and premature or delayed ejaculation can trigger anxiety around intercourse and reduce interest in sex.

Boosting libido in men 

• in addition to the treatments already mentioned, for men: testosterone supplements, specific vitamins for sexual performance:

Alongside the classic approach recommended to women and men alike, there are other ways men can boost their libido. These include supplements that stimulate testosterone production, as well as specific vitamin complexes designed to enhance sexual performance.

Treatment for low libido

If a low libido doesn't bother you, it isn't a serious disorder requiring treatment. What's more, it may well return to normal naturally once the triggering factors disappear (such as stress, tiredness, relationship conflict or a health problem).

If sexual desire doesn't return at its usual intensity and frequency, however, there are several approaches aimed at treating the underlying cause of the low libido:

• Seeing a specialist and following their recommendations: If the loss of libido is the result of a medical condition, a specialist assessment is advisable — depending on the nature of the problem (e.g. GP, gynaecologist, urologist, endocrinologist, psychologist and so on).
• Sex education and counselling through sessions with a therapist or sex counsellor, who can recommend reading or exercises for couples, provide useful information about sexual response and help you overcome mental blocks.
• Switching medication or adjusting the dosage where treatments involve medicines that can affect sexual desire.
• Lifestyle changes — making adequate rest and a balanced diet a priority, avoiding stress and exercising regularly.

Vitamins and foods that may help with low libido

Another natural way to boost libido is to supplement your diet with certain vitamins, as well as foods known for their aphrodisiac properties. These include:

• Vitamin D, which is associated with a lower risk of depression — a possible cause of low libido.
• L-arginine, used to improve blood circulation.
• Zinc and magnesium, to help prevent the drop in testosterone associated with low levels of these minerals, and with low libido in women.
• Vitamin E, an important antioxidant for skin health and hormonal balance.
• Iron, which may help boost libido.
• Supplements containing maca, ginseng and ginkgo biloba, known for their positive effects on sexual desire.
• Other foods with a beneficial influence on libido, such as dark chocolate, Brazil nuts, pomegranate, asparagus, watermelon and so on.

When to seek medical advice about a lack of sexual desire 

Generally speaking, it's worth seeking professional help if a lack of sexual desire is affecting your daily life or your relationship. You might also seek support if:

• You respond less and less to your partner's advances (or not at all).
• You have no interest in sexual activity — neither with a partner nor through masturbation.
• You have very few or no sexual thoughts and fantasies.
• Sexual activity brings you little pleasure or no sensation at all.

You don't necessarily have to meet the criteria above to seek help, though. If the absence of sexual desire is worrying you, you can always consult a doctor for further investigation.

How to prevent a loss of libido

Since fluctuations in libido are entirely natural, they can't always be prevented. During pregnancy, the postnatal period or times of difficult life events, a temporary loss of interest in sex is inevitable — and perfectly normal.

There are, however, a few steps you can take for your health to ensure all the right conditions are in place for your sexual desire to stay at a level that's healthy and normal for you.

You can practise stress management techniques and work on your mental and emotional health. Talk openly with your partner to avoid anxiety arising from unresolved conflict. Make sure you get enough rest and lead as healthy a lifestyle as possible, to help prevent hormonal imbalances or other health problems that could lead to a loss of libido.

Frequently asked questions about libido and a lack of sexual desire

Do you still have questions about loss of libido that you haven't yet found answers to? Chances are you'll find them here! We created this section for exactly that purpose: to answer the most common questions about a lack of sexual desire.

Is libido lower during the menopause? 

Yes, libido declines with age, particularly during the menopause. The body produces less and less oestrogen, and these hormonal changes can affect sexual desire. In such cases, a doctor may recommend hormone therapy to boost sexual desire.

Why does libido decrease during pregnancy and after childbirth?

Loss of libido during pregnancy and the postnatal period has both biological and psycho-emotional causes.

To support the baby's growth and development, the body goes through a series of changes and hormonal fluctuations that may be accompanied by various uncomfortable conditions and symptoms. Nausea, a feeling of heaviness, fatigue and an altered physical state are just some of the possible reasons for a reduced libido during pregnancy.

Add to that the stress, worries and all the emotions that come with the new responsibility of motherhood. It's a psychologically turbulent time, and it's perfectly normal for sexual desire not to be as strong as usual.

Can a low libido indicate a health problem? 

Yes, a low libido can point to a physical problem (such as a gynaecological condition or hormonal imbalance) or a psychological one (such as an emotional block or depression) — but it may equally be a normal consequence of everyday circumstances. A simple decline in sexual desire with no other symptoms isn't necessarily a sign of a serious condition.

Can a lack of sexual desire put a strain on a relationship?

Yes, a lack of sexual desire can strain a relationship — particularly when there's no open communication. Without knowing the real reasons behind the reduced libido, a partner may interpret the lack of interest in sex as a lack of interest in them, and blame themselves for it.

Open conversation is crucial to avoiding such situations and getting through periods when one or both partners have a low libido, without distance creeping into the relationship.

Sources

We used information from the following sources for this article:

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2. Cleveland Clinic, "Low Libido (Low Sex Drive)": https://my.clevelandclinic.org/health/diseases/15216-low-libido-low-sex-drive

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4. Verywell Mind, "Help! My Low Libido Is Ruining My Relationship": https://www.verywellmind.com/help-for-women-with-low-sex-drive-2300705

5. Healthline, "Steps to Take if Your Low Sex Drive Is Impacting Your Relationship": https://www.healthline.com/health/healthy-sex/impact-on-relationships

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7. Associates in Women's Healthcare, "Not Interested in Sex? 8 Reasons for a Low Libido in Women": https://www.associatesinwomenshealthcare.net/blog/not-interested-in-sex-8-reasons-for-a-low-libido-in-women/

8. Healthline, "7 Fascinating Foods and Supplements with Benefits Similar to Viagra": https://www.healthline.com/nutrition/viagra-foods

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