Lifestyle Changes to Improve Female Sexual Desire

Let's be honest, talking about sex can feel uncomfortable sometimes.

Treatment for Low Libido in Females

Try one supplement at a time; otherwise you increase the risk of side effects and won’t know what’s actually helping or hurting. Set a clear goal, like boosting energy or reducing stress. Be sure to use the supplement as directed (more isn’t better!) and give it time—about 6 to 8 weeks—to see if you notice any changes. The supplements below made the list because there’s some research behind them—though again, research may be small or limited: Ashwagandha is a popular supplement that’s reported to help with stress relief. In a small study, women taking ashwagandha had increased desire, arousal (lubrication), and satisfaction after 8 weeks, compared with a placebo group.

What can quickly increase libido?

Safety notes: Ashwagandha can cause digestive upset or drowsiness. Talk to your clinician first (before starting) if you have a thyroid or autoimmune condition. Be cautious if you have a thyroid or autoimmune condition. This is a plant that may help increase blood flow, improve mood, and reduce fatigue. In a small trial of limited duration, postmenopausal women with sexual dysfunction saw improvements in sexual function and menopause symptoms after taking Panax ginseng for 4 weeks.

Can perimenopause increase libido? +

Safety notes: Ginseng can cause headaches or trouble sleeping for some people. It may also interact with certain medications, like blood thinners. A root vegetable, maca has been used for centuries as an herbal remedy to support energy, fertility, and sexual health. It may influence mood, energy, or brain signals linked to sexual desire. One review found that pills to get her in the mood instantly maca may help with sexual function as well as ease certain menopausal symptoms. In one survey of postmenopausal women with vaginal symptoms, nearly 3 in 4 said they had never mentioned them to a doctor.

But that can mean that a common, treatable issue—like vaginal dryness, pain during sex, or low desire—goes unaddressed. Working with a healthcare professional who understands these concerns, like a Midi clinician trained in women’s sexual health, can make the conversation easier.

Try writing down your symptoms and a few questions before your appointment. Having a short list can make the conversation feel less awkward.

5 Herbs For Women’s Libido Backed By Science

But the results were inconsistent and mixed, and the findings weren’t definitive. Safety notes: Maca may cause mild stomach upset. Check with a clinician before trying it, especially if you take medications or have conditions––like breast cancer or uterine fibroids––that affect hormones. L-arginine is an amino acid your body naturally produces. It helps relax blood vessels and improve circulation.

What causes low libido in females? +

Much of the research on L-arginine and women’s sexual health looked at combination supplements, not the amino acid on its own. One review found that supplements containing L-arginine—usually combined with herbs like ginseng or ginkgo biloba and certain vitamins––improved sexual desire, lubrication, and orgasm for some women. But again, the researchers pointed to a lack of strong evidence. Safety notes: L-arginine may cause bloating, stomach discomfort, or diarrhea. It can affect blood pressure and circulation, so it’s especially important to check with a clinician if you take blood pressure or heart medication.

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There’s an endless number of “libido boosters" and "libido enhancers" for women out there, but these terms don't have a clear medical definition and quality can vary. And be skeptical of big promises—such as claims to balance hormones, boost testosterone, or work like “female Viagra.” Instead, look for a research-backed supplement with transparent dosing and third-party testing (which helps confirm that a supplement contains the ingredients on the label). Your libido can fluctuate over time—and that’s completely normal. But if changes feel sudden, cause pain during sex, or take a toll on your relationship or well-being, it's worth mentioning them to a clinician (like one of Midi’s experts), who can: rule out underlying conditions—such as thyroid disorders, depression, or anemia—that can affect sex drive discuss symptoms like vaginal dryness or hot flashes that may be related to hormone changes during perimenopause or menopause So if something feels off, you don’t have to figure it out on your own. Several science-backed treatments can help support a healthy libido, and a clinician can walk you through the options. From there, you and your clinician can talk through possible causes and explore treatment options together—no judgment, just next steps.

Low libido is common, especially in midlife. Hormone shifts during perimenopause and menopause, along with factors like stress, sleep, and relationship dynamics, can all influence sexual desire.

Libido supplements for women might help in some cases, but they’re not a standalone fix. Botanicals may support libido by easing stress or improving mood, but research is limited and results vary. Regular exercise, better sleep, and working toward a strong emotional connection with your partner often have a big impact on libido. If low libido is persistent, distressing, or linked to pain, talk with a clinician. Prescription treatments such as vaginal estrogen or HRT may address the underlying cause.

• Regular exercise improves circulation and boosts desire.
• Adequate sleep reduces stress, enhancing libido.
• A balanced diet supports hormonal health.
• Managing stress through meditation can increase arousal.
• Hormonal therapy might restore libido in some women.
• Engaging in intimate communication fosters desire.
• Reducing alcohol intake can improve sexual interest.
• Staying hydrated is vital for overall libido health.

There isn't a single way to boost libido, because it depends on what's driving the dip.

3. Maca Root: Natural Support Option

These targeted treatments are sometimes part of a layered plan that includes lifestyle changes and possibly supplements. To treat vaginal dryness, irritation, or pain during sex, local vaginal estrogen—available as a cream, tablet, or ring—delivers a small amount of estrogen directly to vaginal tissue. Another option is vaginal DHEA (prasterone), a vaginal insert that delivers a hormone that the body can convert into estrogen. Both prescription treatments are designed to help restore moisture, elasticity, and blood flow to vaginal tissue. When low libido shows up alongside menopause symptoms like pink pills for woman hot flashes, night sweats, and fatigue, clinicians may suggest systemic HRT.

Age and Women’s Libido: Debunking the Myth

Often delivered as a pill, patch, gel, or spray, HRT is considered the most effective treatment for vasomotor symptoms. Testosterone plays an important role in sexual desire, and levels tend to decline with age. For some women, low-dose testosterone therapy may help restore desire. It’s not currently approved by the FDA for women in the United States, but doctors sometimes prescribe it off-label, usually as a cream or gel applied to the skin. When hormone therapy isn’t the right fit, non-hormonal prescriptions may be an option. Options may include lifestyle shifts, prescription medications, supplements, or hormone replacement therapy (HRT).

Empower yourself

Make time for intimacy: Know that desire might not just show up out of the blue. Many women find that desire is more responsive than spontaneous, and it more often builds after physical touch or emotional closeness. Some research also suggests that sexual content (reading a spicy romance novel, for example) could help with low desire. While it’s not a standalone treatment, it’s a widely accessible way to boost your libido. Research on libido-boosting supplements for females is still evolving, and most of the current studies are small or short term, with mixed findings.

Can I use Libida™ if I’m already on hormone therapy?

Researchers have also pointed out that there’s a strong placebo effect in sexual health research, meaning some people report that a supplement has worked when they’ve actually taken a placebo. This all doesn’t mean supplements won’t be helpful, but it does mean results vary. Generally, libido supplements for women work best when the ingredients help target specific issues that contribute to low desire. They usually fall into one of these three categories: Botanicals for sexual function: Some research suggests that certain botanicals (plant-derived substances) support sexual function in women by improving circulation, influencing hormones, or boosting mood, though more studies are needed. Adaptogens for stress-related low desire: Adaptogens are natural substances—found in certain herbs and mushrooms—that may help regulate the body’s stress response.

What you can do

When stress feels easier to manage, that may support libido. Amino acids and nutrients for energy and sexual function: Amino acids (compounds your body uses to make proteins) may support physical arousal. However, the studies on this were small, and the supplements contained other ingredients that could have influenced the outcome. Other supplements provide nutrients your body needs to function properly: For example, treating iron deficiency has been shown to improve sexual function in some women. If you decide to try a supplement, first talk with a clinician, especially if you take medications or have underlying health conditions. A clinician can help you explore options. Prescription medications like flibanserin (Addyi) and bremelanotide (Vyleesi) are FDA approved to help treat low libido in premenopausal women.

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Flibanserin (Addyi) is a daily pill that works on brain chemicals involved in sexual desire and arousal. Bremelanotide (Vyleesi), which targets similar brain pathways, is a shot you inject about 45 minutes before sex. Both are FDA approved for premenopausal women with persistent low libido (though some clinicians may also prescribe flibanserin off-label for postmenopausal women). These treatments may cause side effects such as nausea and dizziness, and they aren’t suitable for everyone. Your clinician can help you decide whether they’re appropriate for you. Hormone therapy may also help menopause symptoms like hot flashes, poor sleep, or vaginal dryness.

• Hydrate properly to support physiological processes.
• Engage in sensual touch and skin contact.
• Explore new fantasies to reignite desire.
• Reduce screen time to focus on your partner.
• Fresh air and sunlight improve overall mood.
• Keep intimate gestures consistent and spontaneous.
• Support pelvic floor health through exercise.
• Practice self-love to enhance confidence.

Some supplements may help support women's libido, particularly when they target issues like stress, low mood, or fatigue that can get in the way of desire. The research is promising but still limited, and results can vary. Supplements tend to work best when paired with exercise, sleep, and stress management. Common signs include a noticeable drop in sexual desire that feels bothersome, less motivation to initiate sex, or trouble getting or staying aroused.

• Avoid endocrine disruptors found in plastics.
• Vitamin B complex can support energy and desire.
• A herbal blend containing ginseng may be beneficial.
• Consider natural hormone-balancing supplements.
• Small doses of testosterone therapy may be considered.
• Playing romantic music can set a sensual mood.
• Ensuring privacy can improve sexual confidence.
• Counseling or therapy can address emotional barriers.