If your libido's on an unscheduled vacation, you're not alone — but you might feel like you are. 

While it's common to experience dry spells, the causes and treatments of low libido aren't widely discussed in modern healthcare. Let’s balance the scale with a no-holds-barred look at how to increase libido in women.

Causes of low libido in women 

Whether you’re looking for a quick fix or prepared for the long haul, understanding the root cause of your sexual issues can help you (and your partner[s]) effectively address the issue. Low libido can stem from various issues, many of which affect each other. Addressing these factors is vital if you're wondering how to increase female libido instantly, but in many cases, it takes time. 

Here are a few reasons why female sexual desire might decline: 

• A lack of excitement: Your passion for your partner might wane over time if you're in a long-term relationship. This is normal, but this lack of excitement may decrease sexual interest. Similarly, if you're going through a rough patch in your relationship, this might cause you to lose interest in sex. 

• Mental health issues: Mental illnesses like depression and anxiety can reduce your libido. A 2018 study links depression to low sexual desire and lack of subjective arousal and pleasure to anxiety. These conditions, which cause symptoms like feelings of despair and hopelessness, reduce mental well-being and the ability to desire and maintain an active sex life. And in some cases, the side effects of antidepressants and anti-anxiety medications include decreased libido.

• Stress: Feeling constantly stressed out can cause physical and emotional exhaustion that dulls your sex drive. Stress releases cortisol, suppressing the beneficial sex hormones that help maintain sexual desire. Unfortunately, high stress levels are common, making this a critical factor in low libido for many people. 

• Hormone imbalances: Hormones like estrogen, progesterone, and testosterone directly impact your sex drive, and imbalances might make you lose interest in sex. Common causes of hormonal shifts are pregnancy, menopause, and childbirth. Some postmenopausal women also experience less natural vaginal lubrication, making sex more painful.

How to increase sex drive in women: 12 tips

Whether you've noticed a decrease in desire or want to spice up your sex life, there are a handful of female libido boosters to try. Because a complex range of factors influence your sex drive, including physical, emotional, and relationship elements, addressing these issues (separately or together) may be key to jumpstarting your interest. 

Remember that what works for some people may not work for you, so it's essential to have patience while you explore these options. 

1. Try herbs 

Adding herbs like basil, maca, and garlic to your diet is delicious and may amp up your sex drive. These aphrodisiac foods are known for stimulating blood flow, balancing hormones, and boosting energy, all essential factors of healthy sexual desire.

2. Make dietary changes

Highly processed and unhealthy foods can cause fatigue and damper your mood, so you might try shifting to a balanced diet rich in vitamins, minerals, and antioxidants for better vitality. Proper nutrition supports physical well-being and enhances your mood and energy levels, which may help you crave intimacy. 

3. Moderate your drinking 

Excessive alcohol intake can impede sexual desire. While a glass of wine often feels like a mood-setter, moderation is key to avoiding dehydration and impaired arousal and sensitivity. And drinking too much too often can negatively impact your libido. 

4. Relieve stress

Chronic stress is never good for your health. Stress increases cortisol levels, reduces energy, and affects your mood, leading to a decreased desire for sex. To get that sexual motivation back, try stress-relieving activities like yoga, meditation, and walking. 

5. Get some exercise

Moving your body daily has innumerable benefits, like increasing your energy levels, improving your body image, and boosting your mood, all of which might increase your libido. And exercise also releases endorphins and increases blood flow, enhancing sexual arousal.

6. Sleep more

Sleep is essential to your overall health. Not sleeping well can cause irritability and reduce energy, and who wants to have sex when they're tired? To increase your libido, ensure you get eight hours of quality sleep per night. This will rejuvenate your body and mind, potentially improving your sexual desire.

7. Talk to your partner(s)

If you're in a relationship (or several), communicate openly with your partner(s) about your libido and your sex life in general. Open communication is essential for a healthy sexual relationship, and sharing your needs, concerns, and desires can create deeper intimacy and connection. Feeling more in tune with your partner(s) may make you crave more sex. And perhaps they can make certain changes that help you feel more confident or get in the mood. 

8. Quit smoking 

A 2022 study links smoking to decreased blood flow, leading to reduced sexual arousal and satisfaction. If you're a smoker, quitting or even just cutting back will improve your overall health and may help you regain your libido. 

9. Focus on foreplay

For some people, arousal comes before desire. To up your sex drive, consider focusing on pre-sex activities like kissing, cuddling, and listening to audio erotica to build your desire. One caveat is that your partner(s) should understand that these activities don’t have to lead to anything more. If they do, that’s a bonus. 

10. Eat fruit 

Fruits like figs, bananas, and avocados are rich in essential vitamins and minerals that may boost your energy levels. They're also thought to have aphrodisiac properties, meaning eating them might stimulate sexual desire. Try adding them to your diet for a subtle health and libido boost. 

11. Eat chocolate 

Everyone loves chocolate, which is great because it's more than a sweet treat. Chocolate contains chemicals like phenylethylamine and serotonin that trigger feelings of pleasure and happiness. Try indulging in a piece and really slowing down to enjoy the experience. It may stir up some sensual desire. 

12. Try sex therapy

If low libido affects your relationships or self-esteem, professional help is available. Talking with a trained sex therapist is an excellent way to learn tools and strategies for navigating low desire. And if you attend with your partner(s), your therapist may recommend exercises to do or books to read together, further building closeness that might lead to an increased libido.

When to seek medical help 

It's natural to experience fluctuations in your libido. Hormonal changes, aging, and significant life events can all cause periods of lessened sexual desire. But some cases go beyond the ordinary and require professional attention to bring things into balance. 

If you're experiencing persistent low libido that causes personal distress or a sudden decrease in sexual desire with no apparent cause, it might be best to seek help. 

Sometimes, hypoactive sexual desire disorder (HSDD) can cause lowered sex drive. And according to 2021 research, approximately 10% of women in the U.S. have this disorder.

If you're struggling with your sexual health, reach out for support. Your healthcare provider can determine the potential causes of your low libido and offer treatment options that suit your needs. 

What libido-boosting medication can women take?

Ashwagandha is considered a natural medication to help women climax and desire sex. Extracted from a herbal root, it’s a traditional Ayurvedic remedy for boosting libido and sexual performance in women. One daily capsule is recommended to help relieve stress and balance hormone levels.

There are quite a few additional herbal supplements on the market, including horny goat weed, which is said to increase energy, performance, and libido, support metabolic functions, and balance hormones, as well as vitamin D, which is required by the body for optimal hormonal function. You can also try the following items, all of which might boost your libido: 

• Red clover

• Maca root powder

• Wild black cohosh

• Ginkgo biloba leaf extract

• Safed musli root powder

Always consult your doctor before making more drastic dietary changes or taking libido-enhancing medications.

Increase your libido with Quinn 

You deserve a fulfilling and satisfying sex life, and Quinn’s here to help. Discovering what brings you pleasure can increase your confidence levels, in turn boosting your libido. Our audio erotica app is a great place to explore your sexual needs and fantasies to potentially increase your desire.

To access thousands of audio stories and guided sessions, download the Quinn app for iOS or Android.