An Expert Guide On How To Boost Libido Naturally

People these days are juggling multiple challenges in today’s fast-paced world. Their hectic schedule often leaves them tired by the time they reach home from work. This tiredness often affects their libido or sex drive. Many people feel a lack of desire or low sex drive after a stressful day at work. As a result of this, struggling with low libido has become an extremely common issue. If you are facing something similar and are on the lookout for ways to boost your libido naturally, we have got you covered.

Our expert, Dr Chetna Jain, Director Dept of Obstetrics and Gynecology, Cloudnine Group of Hospitals, Sector 14, Gurgaon, shares tips on how to boost libido naturally. Read on.

How To Boost Libido Naturally?

Before we tell you how you can boost your libido naturally, you must know what libido actually is. “Libido is influenced by a combination of hormones, mental health, physical fitness, lifestyle, and relationship factors,” explains Dr Jain. She shares that natural ways to boost libido include:

Lifestyle and Daily Habits

• Get quality sleep (7–8 hours): Poor sleep lowers testosterone and estrogen.
• Exercise regularly: Strength training and cardio improve blood flow and hormone balance.
• Manage stress: Chronic stress raises cortisol, which suppresses libido.
• Limit alcohol and quit smoking: Both reduce arousal and sexual performance.

Mental and Emotional Well-being

• Address anxiety, depression, or burnout.
• Improve emotional intimacy and communication with your partner.
• Reduce performance pressure and unrealistic expectations.

Other Factors

• Hormonal balance.
• Maintain a healthy body weight.
• Treat thyroid disorders, diabetes, or PCOS, if present.
• Avoid unnecessary hormonal supplements without medical advice.

Which Foods Can Increase Libido Naturally?

Not just lifestyle or mental wellbeing, your diet can also play a major role when it comes to how your libido functions. Dr Jain shares that certain foods support libido by improving blood circulation, hormone production, and energy levels. On this note, she jots them down for you:

Libido-boosting Foods:

• Dark chocolate: Improves mood and blood flow.
• Nuts and seeds (walnuts, almonds, pumpkin seeds): Rich in zinc and omega-3s.
• Fruits (pomegranate, berries, bananas): Support circulation and stamina.
• Leafy greens: Improve nitric oxide levels (better arousal).
• Eggs: Support hormone production.
• Fatty fish: Improve blood flow and testosterone balance.
• Spices (ginger, garlic, saffron): Traditionally known to enhance desire.

“A balanced, nutrient-rich diet works better than relying on any single food,” adds the expert.

Also Read: Why Libido Increases in Winter: Science Behind It

What Is The Best Libido Booster?

If you are wondering whether there is any one single element or factor which is the best when it comes to boosting your libido, our expert answers this for you. “There is no single ‘best’ libido booster that works for everyone,” says Dr Jain. She shares that the most effective libido boosters are:

• Good sleep
• Stress reduction
• Regular exercise
• Healthy relationships
• Balanced nutrition

“Be cautious with over-the-counter ‘aphrodisiac’ pills or powders. Many are unregulated, may contain hidden ingredients, and can cause side effects,” warns Dr Jain.

The expert mentions that medical treatment may be required if low libido is due to:

• Hormonal deficiencies.
• Depression or anxiety.
• Side effects of medications.

"Always consult a doctor before using supplements or hormonal boosters," adds the expert.

What Are The Signs Of Low Libido?

But how will you know if your libido is normal or low? “Low libido means a persistent lack of sexual desire that causes concern or distress,” explains Dr Jain.

Common signs include:

• Little or no interest in sexual activity.
• Reduced sexual thoughts or fantasies.
• Difficulty getting aroused.
• Avoidance of intimacy.
• Low energy or fatigue.
• Emotional distance or frustration in relationships.

“Low libido can be temporary (stress, illness, postpartum phase) or long-term, depending on the cause,” adds the expert.

What Are The Signs Of High Or Healthy Libido?

Now that we know what low libido looks like, let’s try and understand what a healthy libido actually is. “A healthy libido doesn’t mean constant desire — it means a balanced, satisfying level of sexual interest,” shares Dr Jain.

Common signs include:

• Regular interest in intimacy.
• Ability to become aroused without stress.
• Enjoyment and satisfaction from sexual activity.
• Emotional closeness with a partner.
• Desire that aligns comfortably with personal and relationship needs.

“Healthy libido varies widely from person to person — there is no ‘normal’ number,” adds the expert.

How Can You Check Your Libido Level?

Is there a way you can check your libido level? Our expert answers. “There is no single medical test to measure libido directly,” says Dr Jain, adding: Libido is assessed through:

• Self-awareness: Changes in desire compared to your usual pattern.
• Medical history: Stress, medications, sleep, mental health.
• Hormone tests (if needed): Testosterone, estrogen, thyroid, prolactin.
• Clinical questionnaires: Used by doctors or sex therapists.

“If low libido is persistent, distressing, or sudden, a healthcare professional can help identify whether the cause is physical, emotional, or hormonal,” suggests the experts.

The Final Word

Libido is a reflection of overall health and well-being, not just sexual function. Supporting your body with the right nutrition, rest, emotional balance, and medical care can naturally restore and maintain a healthy sex drive.