Je libido verhogen als vrouw: mijn 7 best bewezen tips

How to Boost Your Libido as a Woman: My 7 Best Proven Tips

Geschreven door: Ebrina van der Bijl

|

Gepubliceerd op:

|

Leesduur: 11 min

Many women sooner or later notice that their libido is suddenly lower than they're used to. Sometimes temporarily, sometimes longer. And that's not surprising when you consider that your sexual desire is influenced by all sorts of factors: your hormones, sleep, stress, diet, and your emotions.

But how can you increase your libido as a woman? It starts with discovering the reason for your low libido. From there, you can take targeted steps.

In this article, I share only the best-researched, scientifically proven strategies that can truly help with low libido. No quick fixes, but natural steps that support your sexual well-being in a lasting way.

Low libido in women is often caused by a combination of hormone imbalances, stress, sleep, emotions, relationships, and health.

Increasing your libido naturally starts with reducing stress, sleeping better, eating nutritious food, exercising regularly and consciously investing in emotional connection.

Herbs and targeted vitamins and minerals can provide support, but only work as a supplement to healthy daily habits.

Table of contents
What Determines Your Libido as a Woman? The Best-Evidenced Ways to Increase Your Libido as a Woman 1. Reduce Stress - The Most Evidenced Route to a Greater Libido 2. Support Your Hormonal Balance - Through Diet and Micronutrients 3. Improve Your Sleep - For More Energy and Desire 4. Exercise in a Way That Energizes You - Not Depletes You 5. Cultivate Emotional Connection and Safety 6. Use Herbs for Support 7. Replenish Any Nutritional Deficiencies with Supplements Increasing Your Libido (as a Woman): In Brief

What determines your libido as a woman?

Before I share my tips, I want to share something important: low libido isn't usually caused by just one factor. It's often a combination of physical, emotional, and hormonal factors. And (perhaps a relief) not all of these factors are equally controllable.

Still, it's helpful to review them all, like a personal checklist. This way, you can discover where things have changed for you and which knobs you can tweak.

These are the main influencers:

  1. Hormones - Your hormones fluctuate naturally due to your cycle, contraception, pregnancy, breastfeeding, or menopause. While you can't completely control these fluctuations, you can support their balance through lifestyle, nutrition, and sometimes supplements.
  2. Stress - This is one of the most influential factors. You can't always prevent feelings of stress, but you can help your body recover and relax.
  3. Sleep and energy - Fatigue makes it harder to get aroused. Poor or insufficient sleep affects both your hormones and your mood. Not every night is perfect, but improving your sleep quality is something you have a relatively large influence on.
  4. Mood - Emotions like anxiety, tension, or sadness strongly influence your libido. While not always manageable, they can be supported with relaxation, exercise, nutrition, and sometimes professional help.
  5. Relationships and connection - How safe, seen, and emotionally connected you feel to your partner determines for many women whether they even get in the mood. Consider communication, time together, and emotional security, for example.
  6. Physical health - Chronic conditions like type 2 diabetes, thyroid problems, or pain can affect your libido through hormones, energy, or blood flow. While there's often little you can do about this, you can learn how to better manage symptoms or find the support you need. (1)
  7. Medication - Some medications have side effects that affect your libido. Antidepressants (such as SSRIs) in particular are known to reduce libido, often shortly after starting. You can't adjust this yourself, but you can discuss it with your doctor. (2)

I often hear women around me who, when their libido drops, immediately think, "Something's wrong with me." Sound familiar? If you're nodding now: breathe out.

A lower libido usually doesn't mean anything is wrong. Often, factors such as busyness, fatigue, or minor hormonal changes that are perfectly normal throughout life play a role.

The good news: these are precisely the factors that you can influence step by step.

The best-researched ways to increase your libido as a woman

In this section, I'll show you step-by-step how to naturally increase your libido: six well-researched strategies backed by scientific research.

1. Reduce stress – the best-founded route to increased libido

Stress is perhaps the biggest libido inhibitor for women. When your cortisol is elevated for long periods of time, your body switches to "survival" mode instead of "relaxation and desire." (3)(4)

It is therefore logical that the desire for sex is often the first to disappear.

What works? Breathing exercises , yoga , and moments of rest .

I find that when I'm stressed, I benefit most from taking a few mini-breaks during the day. Just consciously taking some deeper breaths, bringing my attention back to the here and now, and letting my shoulders relax.

A few simple yoga exercises in between or just before bed can also help release tension.

2. Support your hormonal balance – through diet and micronutrients

As a woman, your hormonal system is quite sensitive: estrogen, progesterone and also testosterone all play a role in your energy, mood and sexual desire.

Often it is not just one “wrong” hormone, but subtle shifts in this balance that change your libido.

You can't directly influence your hormones through what you eat, but certain nutrients do support the processes important for energy, mood, and normal hormone balance. And it's precisely these systems that play a role in your libido.

It is therefore useful to check whether you get enough of these nutrients every day:

  • Zinc – Contributes to the maintenance of normal testosterone levels in the blood and to the normal functioning of the immune system. You can get zinc from oysters, beef, pumpkin seeds, legumes, and nuts.
  • Vitamin B6 – Contributes to the regulation of hormonal activity and supports energy production from food. It is found in foods such as poultry, bananas, potatoes, and whole grains.
  • Magnesium – Contributes to normal psychological function and the reduction of fatigue. It is found in green leafy vegetables, seeds, nuts, and legumes, among other foods.
  • Vitamin D3 – Contributes to the normal functioning of the immune system and the maintenance of normal bones and muscles. Eat more oily fish and eggs, and supplement if needed.

3. Improve your sleep – for more energy and more desire

Sleep affects almost everything related to your libido, from your mood to your hormones. If you sleep too little or restlessly, your entire system becomes unbalanced. (5)(6)

That's why research shows that women with better sleep quality often experience not only more energy, but also more desire.

Practical steps for better sleep:

  • Maintain a consistent sleep schedule - Go to bed and wake up around the same time every day. Your body thrives on predictability.
  • Avoid screens in the hour before bed - Blue light inhibits melatonin, causing you to sleep less quickly and less deeply.
  • Create a short evening ritual - A warm shower, a few gentle stretches, or a short breathing exercise can do wonders to calm your nervous system.
  • Keep your bedroom cool and dark - Your body sleeps better at 17–19 °C and minimal light stimuli.

A better night's sleep gives you more energy , reduces stress , and stabilizes your mood . These are precisely the three factors that underlie a healthy libido.

4. Move in a way that energizes you—not exhausts you

Regular exercise isn't just good for your body; it also helps your mind relax, as research shows.

Regular, moderately intensive exercise:

  • stimulates blood circulation
  • increases endorphins (your natural happiness hormones)
  • improves your mood
  • helps your body regulate stress

It turns out that women who exercise regularly often score better on aspects of sexual function. This is probably not because exercise directly "boosts" your libido, but because you feel more energetic, relaxed, and confident. (7)(8)

What works best? Choose forms of exercise that you feel comfortable with and can maintain:

  • Walking – accessible, relaxing and good for your circulation.
  • Pilates or yoga – combine movement with breathing and relaxation.
  • Strength training (2–3 times per week) – supports your muscle strength and posture.

Note : more isn't always better. Excessively intense training can actually exhaust you and increase your stress hormones. So it's not about exhausting yourself, but about finding a rhythm of movement that nourishes your body instead of destroying it.

5. Work on emotional connection and safety

In almost all research on female sexual desire, one theme remains consistent: women experience greater desire when they feel safe , seen , and emotionally connected . (9)(10)

For many women, libido doesn't function like an "on/off switch," but rather like a dimmer switch that reacts strongly to context and stimuli: how you're being treated, how much time there is for buildup, and whether you're relaxed.

More time and build-up often means more excitement , more natural lubrication and therefore less chance of pain or discomfort.

Important factors are:

  • Good communication – Being able to talk openly about wishes and boundaries without shame.
  • Little tension in the relationship – Arguments and underlying irritation often suppress the desire.
  • Feeling supported – Being taken seriously and seen outside the bedroom, too.
  • Intimacy without pressure – Cuddling, touching and closeness without it having to turn into sex right away.

A simple but often forgotten step is to consciously schedule time for tenderness, stimulation and building up apart from sex: massaging each other, cuddling, showering together, flirting, a walk without a phone, a long kissing moment on the couch.

These types of safe, playful stimuli give your body more time to “warm up” and arousal can gradually build.

Sometimes it helps to let go of the goal of "we have to have sex" and instead think in terms of context and structure: How can I now invite more relaxation, pleasure, and stimulation? Libido often follows much more naturally from that perspective.

6. Use herbs for support

In addition to the basic factors of sleep, stress, nutrition and connection, you can also use certain herbs to supplement your diet and lifestyle.

It is not about a quick fix or treatment, but about choices that fit within a healthy lifestyle.

Below you will find the best-researched options.

  • Ashwagandha (Withania somnifera) - Often used as part of a healthy lifestyle. Some studies suggest it may support subjective relaxation and stress management, but results vary from person to person. (11)
  • Saffron - Is being studied for its effects on mood and well-being. Some small studies report positive signs, but the results are mixed and it is not intended as a treatment. (12)
  • Maca - Has been studied in several small studies in relation to energy, mood, and aspects of sexual function. The initial results are interesting, but the research is still limited and inconclusive. Therefore, consider maca primarily as a potential supplement, not as a proven solution for low libido. (13)

My experience? I take ashwagandha twice a day: once in the morning and once in the evening. For me, the effect isn't quick, but rather gradual over several weeks. I use maca and saffron for additional support.

7. Supplement any nutritional deficiencies

You can also supplement your diet with supplements. Focus on the micronutrients mentioned above.

It is good to know that this is especially useful if you structurally get too little , for example because you:

  • have little (oily) fish, eggs or sunlight ( vitamin D3 )
  • eat few green leafy vegetables, nuts, seeds and legumes ( magnesium )
  • consume few animal products or zinc-rich plant sources ( zinc )
  • generally eats one-sided or very limited food

What should you pay attention to per nutrient?

  • Zinc - Choose forms like zinc bisglycinate or zinc citrate. Use a normal, moderate dose. This is often sufficient as a dietary supplement. And preferably take zinc with a meal.
  • Magnesium - DA for organic forms: magnesium citrate or bisglycinate. Do you experience frequent intestinal discomfort? Then it may be helpful to spread the dose throughout the day.
  • Vitamin B6 - Choose a normal dose and avoid high doses for long periods. Very high and prolonged intake may cause tingling or nerve problems.
  • Vitamin D3 - Preferably take vitamin D3 (cholecalciferol) instead of D2. How much you need depends on factors such as your skin color, how much time you spend outdoors, and the season. If you're unsure, have your levels checked by your doctor.

Finally , if you're taking medication, are pregnant, breastfeeding, or have a medical condition, consult your doctor or other healthcare professional before taking any new supplements.

Increasing your libido (as a woman): in short

Your libido cannot be controlled with one trick.

The focus is therefore on the basics: rest during the day, better sleep, nutritious food, regular exercise and attention to building and connecting in your relationship.

Herbs like ashwagandha, saffron, and maca can be used as supplements if desired. The same goes for extra zinc, magnesium, vitamin B6, and vitamin D in the form of supplements if your diet provides little of these.

Don't think of a single miracle solution, but rather small, consistent steps. It's that sum that usually makes the difference.

Ebrina van der Bijl - Natural Performance

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.

Read more

Sources used

  1. Rahmanian, E., Salari, N., Mohammadi, M., & Jalali, R. (2019). Evaluation of sexual dysfunction and female sexual dysfunction indicators in women with type 2 diabetes: a systematic review and meta-analysis. Diabetology & Metabolic Syndrome, 11(1), 73.  https://doi.org/10.1186/s13098-019-0469-z
  2. Serretti, A., & Chiesa, A. (2009). Treatment-Emergent Sexual Dysfunction Related to Antidepressants. Journal Of Clinical Psychopharmacology, 29(3), 259–266.  https://doi.org/10.1097/jcp.0b013e3181a5233f
  3. Hamilton, L. D., & Meston, C. M. (2013). Chronic Stress and Sexual Function in Women. The Journal Of Sexual Medicine, 10(10), 2443–2454.  https://doi.org/10.1111/jsm.12249
  4. McCabe, M. P., & Connaughton, C. (2016). Sexual dysfunction and relationship stress: how does this association vary for men and women? Current Opinion in Psychology, 13, 81–84.  https://doi.org/10.1016/j.copsyc.2016.05.007
  5. Dilixiati, D., Kadier, K., Laihaiti, D., Lu, J., Rezhake, R., Azhati, B., & Rexiati, M. (2023). The relationship between sleep disorders, quality, and duration and sexual dysfunction: a systematic review and meta-analysis. The Journal Of Sexual Medicine, 20(6), 766–780.  https://doi.org/10.1093/jsxmed/qdad054
  6. Vázquez, S. M., Martínez, A. H., Molina, R. A. P., & Galiano, J. M. M. (2023). Association between sexual function in women and sleep quality. Frontiers in Medicine, 10, 1196540.  https://doi.org/10.3389/fmed.2023.1196540
  7. Almuqahwi, A., Alabdrabulridha, H., Aljumaiah, RM, Alfaifi, AJ, Alnaim, MF, Alfaifi, IA, Alsaleh, NA, Alsalem, NA, Alsuwaylih, F., Almana, AAA, Altaweel, FI, Alsalman, SM, & AlAli, Y. (2023). A Systematic Review on the Relationship Between Physical Activity and Sexual Function in Adults. Cureus, 15(12), e51307.  https://doi.org/10.7759/cureus.51307
  8. Fausto, DY, Martins, JBB, Moratelli, JA, Lima, AG, & De Azevedo Guimarães, AC (2023). The Effect of Body Practices and Physical Exercise on Sexual Function of Menopausal Women. A Systematic Review with Meta-Analysis. International Journal Of Sexual Health, 35(3), 414–426.  https://doi.org/10.1080/19317611.2023.2220327
  9. Vowels, L.M., Vowels, M.J., & Mark, K.P. (2021). Uncovering the Most Important Factors for Predicting Sexual Desire Using Explainable Machine Learning. The Journal Of Sexual Medicine, 18(7), 1198–1216.  https://doi.org/10.1016/j.jsxm.2021.04.010
  10. Mallory, A.B. (2021). Dimensions of couples' sexual communication, relationship satisfaction, and sexual satisfaction: A meta-analysis. Journal Of Family Psychology, 36(3), 358–371.  https://doi.org/10.1037/fam0000946
  11. Arumugam, V., Vijayakumar, V., Balakrishnan, A., Bhandari, R.B., Boopalan, D., Ponnurangam, R., Thirupathy, V.S., & Kuppusamy, M. (2024b). Effects of Ashwagandha (Withania Somnifera) on stress and anxiety: A systematic review and meta-analysis. EXPLORE, 20(6), 103062.  https://doi.org/10.1016/j.explore.2024.103062
  12. Kashani, L., Aslzadeh, S., Shokraee, K., Shamabadi, A., Najafabadi, B.T., Jafarinia, M., Esalatmanesh, S., & Akhondzadeh, S. (2022). Crocus sativus (saffron) in the treatment of female sexual dysfunction: a three-center, double-blind, randomized, and placebo-controlled clinical trial. pmc.ncbi.nlm.nih.gov.  https://doi.org/10.22038/AJP.2022.19714
  13. Del Carpio, NU, Alvarado-Corella, D., Quiñones-Laveriano, D. M., Araya-Sibaja, A., Vega-Baudrit, J., Monagas-Juan, M., Navarro-Hoyos, M., & Villar-López, M. (2024). Exploring the chemical and pharmacological variability of Lepidium meyenii: a comprehensive review of the effects of maca. Frontiers in Pharmacology, 15, 1360422.  https://doi.org/10.3389/fphar.2024.1360422
← Go back