Libido & Sexual Health

Nutritional Factors That Affect Libido and Sexual Health

Low libido is rarely caused by a single factor. Chronic stress elevates cortisol, which suppresses sex hormone production. Poor sleep reduces testosterone in men and disrupts oestrogen balance in women. Nutritional deficiencies — particularly zinc, magnesium and vitamin D — can impair hormone synthesis. Cardiovascular health matters too, as sexual function depends on healthy blood flow. Addressing these underlying factors through lifestyle and targeted nutritional support is more effective than relying on any single supplement.

Evidence-Based Supplements for Libido Support

Maca root (Lepidium meyenii) is one of the most studied natural supplements for libido, with clinical trials showing improvements in sexual desire in both men and women, independent of hormone levels. Ashwagandha has evidence for reducing cortisol and improving sexual function in women with stress-related low libido. Zinc is essential for testosterone production in men, and deficiency is associated with reduced libido. Tribulus terrestris has mixed evidence but is widely used in traditional medicine for male sexual health.

Common Questions

Some do, with caveats. Maca and ashwagandha have the strongest clinical evidence for improving libido in specific populations. Zinc and magnesium can help if deficiency is contributing to low hormone levels. Most supplements work best when the underlying cause of low libido is nutritional or stress-related. If low libido is persistent or accompanied by other symptoms, a GP assessment to check hormone levels is worthwhile before relying on supplements alone.

Most herbal libido supplements are low-risk at standard doses, but some can interact with medications. Ashwagandha may interact with thyroid medications and immunosuppressants. Maca is generally considered safe but has not been well studied in people on hormone therapies. If you are on any prescription medication, particularly for hormonal conditions, cardiovascular disease or mental health, check with your GP before adding libido supplements.