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Leesduur: 12 min
Lower sex drive than you're used to as a man? You're not alone. Many men notice a drop in their libido at some point. Sometimes temporarily, sometimes longer. And that can be confusing, especially if you don't know the cause.
In this article, you'll learn what happens in your body and mind when your libido decreases, how to recognize it, and which natural steps can help you experience more balance and desire again.
Low libido is common and says nothing about masculinity; recognizable: less desire, less initiative, slower arousal, and fatigue.
Important causes include declining testosterone, stress or performance pressure, side effects of medication, relationship problems, unhealthy lifestyle, chronic conditions and age-related changes.
Recovery begins with sleep, nutrition, exercise, and relaxation; supplements can be helpful. Start slowly and consult with your doctor if you have any doubts, especially about medication.
You might notice you 're less interested than you used to be . Sex isn't as high on your list anymore, or it all feels a bit flat . Physically, you're still doing well, but the real drive seems to have vanished .
For some men, it happens slowly, for others suddenly. You often also notice a slight difference in your energy, mood, or concentration, as if your engine isn't running at full throttle.
Do you recognize one or more of these signals?
That last one is important: Low libido doesn't say anything about your masculinity. It's usually a sign that your body and mind have become somewhat unbalanced. And fortunately, you can restore that balance. Step by step.
First of all, it is good to find out what is causing your reduced sex drive.
And that's often not due to a lack of attraction, but to physical or mental factors that disrupt the balance. Hormones, stress, or even diet can play a role.
These are the main causes:
Testosterone is the hormone that has a major influence on your libido. As men age , this hormone gradually declines (naturally), often starting in their thirties.
Stress , being overweight , or not getting enough sleep can also lower testosterone. A deficiency may not be immediately noticeable, but it can manifest as a lack of motivation, less energy, or even less muscle mass. (1)(2)(3)
Some medications can affect your sex drive, particularly those that affect the brain or hormones, such as certain antidepressants , blood pressure medications , or medications commonly prescribed for prostate problems .
They can alter the balance of neurotransmitters involved in arousal and desire, decreasing your interest. (4)(5)
Please note : This does not mean you should simply stop taking these medications, but it is a good idea to discuss this with your doctor if you notice any changes.
Long-term stress , worry , or performance pressure can significantly impact your sex drive. When your body is constantly "on," there's little room left for relaxation and desire.
Stress due to performance or negative experiences can also reinforce this circle. (6)(7)(8)
Sound familiar? Then it can help to consciously create moments of calm and gradually reduce stress.
Low libido sometimes has little to do with the body and everything to do with the connection between two people. If there's tension , unspoken irritation , or distance in the relationship, it can directly affect your sex drive. (9)(10)
Talking helps, no matter how difficult it may be sometimes.
What you do every day has a bigger impact on your sex drive than you might think. Excessive alcohol consumption or smoking can disrupt hormone balance and blood flow, lowering libido. (11)(12)
Too little sleep , little exercise or a one-sided diet also play a role.
Fortunately, this is one of the causes you can often do something about yourself. Eating healthier, exercising more, and consciously cutting down on drinking or smoking often makes a noticeable difference.
Conditions like diabetes, cardiovascular disease, or thyroid problems can lower your libido. Sometimes this is due to hormonal changes , sometimes because of changes in blood flow or nerve function . (13)(14)
The mental burden of a chronic condition also often plays a role and should not be underestimated.
As you age, not only your body but also your energy levels and priorities change. Testosterone levels gradually decline , and factors like stress, fatigue, or medication can exacerbate this.
In other phases of life, too, such as when work or family are busy , fatigue can temporarily take over. This is normal. The meaning isn't gone, but sometimes it requires a different kind of attention and closeness. (15)
Once you know what is causing your lower libido, you can start taking steps.
There are certain plant substances, vitamins and minerals that can support your body in a natural way .
Below you can read which substances these are, why they can help and how you can use them safely.
Some plants have been used for centuries to support male vitality. What once began as a traditional practice is now receiving increasing scientific attention.
These herbs don't work as a direct stimulant, but are often used when your body or mind needs some extra support. And that can also indirectly affect your energy and mood.
The described effects of these herbs are still being investigated and have not yet been officially confirmed by the European Food Safety Authority (EFSA).
Want to try these herbs? Choose a product from a reputable source and follow the instructions on the label.
Dosages used vary from product to product. To give you a general guideline, I've listed below the amounts commonly used in studies. This will help you better assess what is generally well-tolerated.
You can also pay extra attention to your vitamin intake. Get as many of them as possible from your diet and supplement (temporarily) if you have any deficiencies.
Don't expect an immediate effect on your libido, but consider it a support for your body. Vitamins help maintain a healthy foundation, something you usually only really notice after a while.
Focus specifically on:
Minerals are also essential for a well-functioning body. They support various processes related to energy, recovery, and concentration.
A healthy mineral balance helps your body keep these functions running smoothly, every day.
This is especially true for:
The same applies here as with vitamins: take them temporarily as a supplement for extra support, and also pay attention to your diet. Eat more products rich in these specific minerals.
There are supplements that combine multiple nutrients, specifically tailored to men.
A good example is our TestoBooster. This formula combines ingredients such as ashwagandha , zinc , magnesium , and vitamins D and E.
This way you give your body the building blocks to feel energetic, focused and balanced, even when you experience less drive.
Supplements can certainly help, especially if your body is lacking something. But their effectiveness will be limited if the foundation isn't right.
A healthy libido always starts with the basics : good sleep, a varied diet, enough exercise, and regular relaxation. These pillars remain the same, but the emphasis shifts over the years. What helps depends on where you are in life now.
During this phase, stress can be the biggest spoiler. Work pressure, performance pressure, or a lack of sleep keep your body constantly "on."
Try to incorporate more rest periods and exercise regularly, even if it's just a short workout or walk.
Around this age, hormones begin to shift and fatigue sets in more quickly. At the same time, this is often a busy time with work, family, and less time for yourself.
Maintain a regular rhythm of sleep and exercise, and do strength training more often to support natural testosterone production.
After age 50, your body changes noticeably. Testosterone levels slowly decline, and blood flow decreases slightly. Medications or health problems can also play a role.
Keep moving , even with gentle forms of exercise such as walking, cycling or yoga, anything that stimulates blood circulation helps.
Also continue to eat consciously , talk about what is going on in your relationship and, if in doubt, have your blood values checked.
There's no single herb or supplement that will instantly restore your libido. Think of these supplements and nutrients as small parts of a larger whole.
They can help support your energy, hormone balance, and mood, but only if the foundation is solid. So first, ensure you get enough sleep , relaxation , exercise , and nutritious food . These are the building blocks on which herbs, vitamins, and minerals can truly do their work.
Want to try something? Start slowly, choose one product at a time, and give it time. You often only notice a difference in your energy or mood after a few weeks. And if you're unsure whether something is right for you, always consult a doctor or nutritionist.
Ebrina van der Bijl
Ebrina is a nutritionist with a deep commitment to healthy eating and a sustainable lifestyle, based in beautiful Portugal. Her passion for natural and organic products is at the heart of her work. With a background in Nutrition & Dietetics and experience in product development and writing, she translates complex scientific information into practical advice for a balanced lifestyle.
