Lower sex drive? The causes of low libido in women
Geschreven door: Ebrina van der Bijl
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Gepubliceerd op:
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Leesduur: 8 min
Many women notice it sooner or later: a decrease in sex drive. Sometimes temporarily, sometimes longer, and often for no apparent reason. This can be confusing and perhaps even frustrating.
It's more common than you think. Large studies estimate that about 4 out of 10 women experience it at some point. And not just during menopause. Many women also experience a decreased libido before menopause. (1)
In this article, you'll read about the main causes of low libido in women and the natural steps you can take to experience more pleasure and desire again.
Low libido in women is common and can be related to hormones, medication, stress, relationship problems, lifestyle, chronic illness or life stage.
Herbs like maca, saffron and ashwagandha and nutrients like zinc, magnesium and vitamin D3 can naturally support libido and energy.
A healthy foundation with sufficient sleep, relaxation, exercise and nutrition remains essential, possibly supplemented with a supplement such as a composite Testobooster.
Low libido usually doesn't just happen overnight. It often creeps into your life slowly. You might notice that you think about sex less often , that you become aroused less quickly , or that intimacy feels more like an obligation than something to look forward to.
Other signs may include:
Fewer fantasies or daydreams about sex
Taking less initiative towards your partner
Being more easily distracted during intimate moments
Feelings of frustration, uncertainty or sadness about this
It's good to know that a lack of interest isn't immediately a problem. It only becomes problematic if it's bothering you or causing tension in your relationship.
Top Causes of Low Libido in Women
For most women, multiple factors often play a role. So it's normal if you can't pinpoint a specific cause when you notice your sexual desire isn't what it used to be.
These are the main causes that are found again and again in scientific research:
1. Hormonal changes
Hormones have a significant impact on your sex drive. During menopause, estrogen levels drop. This can cause the vagina to become drier and less sensitive, which can sometimes make sex less enjoyable.
Testosterone also plays a role in women, although we produce much less of it than men.
After menopause, a lower value can contribute to less desire. In younger women, this connection is less clear. Multiple factors often play a role, such as stress, relationships, and lifestyle. (2)(3)
Some medications affect your libido. Antidepressants , such as SSRIs, are known to reduce your desire for sex. Many women notice this shortly after starting the medication. (4)
3. Psychological factors
Your mind and emotions play at least as big a role as your hormones. Stress , anxiety , or a depressed mood can leave little room for desire. Research shows that women who struggle with depression have more sexual problems. (5)
4. Relationship and context
Low libido doesn't always have to do with your body. The quality of your relationship also plays a role. Stress, lack of intimacy, or feeling disconnected from your partner can also reduce your desire for sex. (6)
5. Lifestyle and health
Fatigue , lack of sleep , lack of exercise , smoking or alcohol consumption : These are all factors that can reduce your energy and your sex drive. In large studies, lifestyle is often cited as an important influence on libido. (7)
6. Chronic conditions
Some diseases increase the risk of sexual problems. For example, women with type 2 diabetes are more likely to experience decreased desire or difficulty with arousal. Large scientific studies confirm that this group of women is at higher risk. (8)
7. Life stage and contraception
During pregnancy , after giving birth , or while breastfeeding, it's perfectly normal for your libido to temporarily drop. In addition, hormonal contraception , such as the pill, can reduce libido in some women by affecting hormone levels. (9)
Natural supplements for low libido
Many women seek support in natural supplements. And rightly so: There are herbs and nutrients that have been scientifically studied for their effects on relaxation, mood, sleep, and energy, all factors related to sexual well-being .
The evidence varies by ingredient: For some, more research is already available, while others mainly show initial, promising results.
1. Herbs
These herbs have already been well researched:
Maca
Saffron
Ashwagandha
Widely used, but its exact operation is (still) uncertain:
Tribulus terrestris
Fenugreek
Ginseng
These so-called libido boosters usually don't have one simple effect. They influence various processes in your body that together determine your sexual desire.
The main routes are:
Stress and relaxation - Some herbs, such as ashwagandha or maca , act as adaptogens. This means they help your body better cope with stress. Less stress = less inhibition on your libido. (10)(11)
Mood and Neurotransmitters - Herbs like saffron influence chemicals in your brain, such as serotonin and dopamine. These play a role in your mood, but also in desire and arousal. (12)
Blood circulation and sensitivity - Other herbs, such as ginseng , support blood circulation. This can lead to greater sensitivity and easier arousal. (13)
Hormonal Balance - And then there are some herbs, such as tribulus or fenugreek , that are being studied for their effect on hormones like testosterone or estrogen. The evidence is mixed, but the idea is that they may indirectly support desire. (14)(15)
In short , these libido herbs are not an “on/off switch”, but can contribute to more desire, energy and relaxation around sex through various routes.
2. Vitamins and minerals
A healthy libido isn't just influenced by emotions and hormones; what you eat daily also plays a role. Certain vitamins and minerals have a proven impact on your energy and hormonal balance.
By regularly consuming these nutrients, you support your energy and hormones , which is an important basis for a healthy libido.
Zinc supports the maintenance of normal testosterone levels. It is primarily found in shellfish such as oysters, but also in beef, pumpkin seeds, and nuts.
Vitamin B6 helps regulate hormonal activity. Good sources include poultry, bananas, potatoes, and whole grains.
Magnesium reduces fatigue and contributes to normal psychological function. It's found in green leafy vegetables, nuts, seeds, dark chocolate, and legumes.
Vitamin D3 plays a role in cell division and supports your overall health. Your body produces it through sunlight, but you can also find it in oily fish like salmon and mackerel, and in eggs.
The power of the Testobooster
Our Testobooster brings together the scientifically proven ingredients discussed above in one clear formula: Ashwagandha KSM-66® , zinc , magnesium and vitamin D3 .
No more individual jars, but one product that you can easily incorporate into your daily routine. That makes it easier to stay consistent. And it's precisely that regularity that often makes the difference between "occasional" and "noticeably consistent."
Usage is simple:
Take Testobooster daily at a fixed time , preferably with water and a (light) meal.
Link it to an existing habit (for example, after breakfast) and you will be less likely to forget it.
See it as a small, clear step that fits well alongside the basics: Sleep, exercise, relax and eat wholesome food.
And as always: If you have a medical condition or are taking medication, please consult your doctor or pharmacist.
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.
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Davis, S. R., Baber, R., Panay, N., et al. (2019). Global Consensus Position Statement on the Use of Testosterone Therapy for Women. The Journal of Clinical Endocrinology & Metabolism , 104(10), 4660–4666. https://doi.org/10.1210/jc.2019-01603
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