Do you have a low libido? Learn about the most common causes of decreased sexual desire, symptoms, and effective methods of improving intimate life for men and women.
Table of contents
- What is libido and why is it declining?
- Most common causes of low libido in men and women
- Hormonal and health causes of reduced libido
- Psychological factors affecting sexual desire
- Lifestyle, diet and measures that can lower libido
- Natural and medical ways to improve libido
What is libido and why is it declining?
Libido is the term for sexual desire, or the natural need and desire to engage in sexual activity. It is an integral part of physical health, emotional health and interpersonal relationships. However, libido does not have a single, fixed value – its level varies individually in each person, and is influenced by both biological, psychological and social factors. Physiologically, libido is controlled by a set of hormones, among which testosterone (in both men and women), estrogen, progesterone or dopamine play a key role. Adequate hormonal balance promotes the maintenance of normal sexual desire. However, libido is not just about body chemistry – mood, stress levels, mental health, quality of partner relationships, and beliefs learned from upbringing and cultural background are also important. Interestingly, libido is not solely determined by biology – factors such as fatigue, sleep deprivation, stress and even awareness of one’s own body also affect its level. This causes everyone to experience a decline in interest in sex at some time in their lives, and this dependence is not always alarming. However, a prolonged and pronounced decrease in libido can significantly reduce life satisfaction and negatively affect relationships and self-esteem.
Decreased libido can result from many overlapping causes, both organic and psychogenic. The most common physiological causes include hormonal disorders (e.g., hypothyroidism, menopause, andropause, polycystic ovarian syndrome – PCOS), chronic illnesses (diabetes, heart disease, depression, kidney failure), side effects of medications (antidepressants, high blood pressure medications, hormonal agents), as well as neurological disorders or chronic pain. In women, hormonal changes related to the menstrual cycle, the postpartum period or lactation are important. In men, the natural decline in testosterone after the age of 30 can lead to a gradual decrease in libido. Stress, lowered mood, chronic fatigue or lack of adequate emotional support, on the other hand, are the most common psychological causes. Relationship problems, partner conflicts, past sexual trauma, low self-esteem and body, and anxiety and depressive disorders can also cause a loss of interest in intimacy. Not insignificant are social pressures and media messages that create unrealistic expectations of sex life, often leading to frustration or guilt over a supposedly “insufficient” libido. It is also worth paying attention to lifestyle aspects such as diet, regular alcohol consumption, smoking and lack of physical activity – all of which have a proven impact on the level of sexual desire. A decline in libido can also be the body’s natural defensive response to periods of high stress or life changes, such as bereavement, job loss or illness of loved ones. The key to understanding one’s libido is to be attentive to the needs of the body and mind, and to communicate openly with one’s partner or partner, and to be ready to consult a specialist if the problem is clearly affecting the quality of life or the relationship. Modern medicine and psychology offer increasingly widely available diagnostic and therapeutic tools to determine the cause of the decline in libido and find appropriate strategies to improve it, tailored to the individual needs of both men and women.
Most common causes of low libido in men and women
Low libido is a problem that affects both men and women, regardless of age, although its sources often vary depending on gender, age and individual health and life circumstances. In women, the cause of a decline in sexual desire is most often attributed to complex hormonal disorders, especially those related to the menstrual cycle, pregnancy, postpartum or menopause. Fluctuations in estrogen and progesterone levels affect the ability to feel arousal, vaginal lubrication and general well-being, which translates into interest in intimacy. In addition, women very often struggle with reduced libido due to chronic stress, exhaustion, low self-esteem, or negative past sexual experiences. Emotional problems or burnout in a relationship are also among the significant psychological factors limiting the desire for intercourse. Also, chronic diseases such as diabetes, obesity, hypothyroidism or depression have a documented impact on libido levels. It is worth mentioning that the use of certain medications, especially antidepressants (especially those in the SSRI group), birth control pills, steroids, high blood pressure medications and some antiepileptic drugs, can effectively suppress sexual desire, both by acting on the endocrine system and by affecting the psyche.
Among men, a decline in libido is also often associated with hormonal disorders, most notably reduced levels of testosterone, which is the key hormone responsible for sexual desire, erectile performance and feelings of attractiveness. Levels of this hormone can be affected by factors such as chronic stress, lack of sleep, metabolic dysfunctions (e.g., insulin resistance, obesity), as well as the process of normal aging. Lifestyle is also important – a diet rich in unhealthy trans fats and sugars, a sedentary lifestyle, abuse of alcohol, nicotine or psychoactive drugs negatively affects hormonal management and the overall condition of the body. Problems with libido are also often due to difficulties in the mental sphere, such as chronic stress, depression, anxiety, low self-esteem or difficulties communicating with a partner. For men, chronic conditions such as hypertension, atherosclerosis, heart failure or diabetes reduce the quality of blood circulation, which in turn directly affects the ability to achieve and maintain an erection and interest in sex. It is also worth noting that in both sexes, the burden of domestic and professional responsibilities, social pressures and constant living under the pressure of the “ideal” sexuality created by the media and social networks can result in chronic tension and cause sexual frustration, negatively affecting spontaneity and the desire for intimacy. In conclusion, low libido is a multifactorial phenomenon resulting from the interaction of physical, hormonal, psychological, emotional and sociocultural factors, making diagnosis and treatment require a holistic approach, individually tailored to each person.
Hormonal and health causes of reduced libido
Low libido is very often due to hormonal disorders and various health problems that significantly affect the functioning of the body and the feeling of sexual needs. One of the main hormones affecting the level of sexual desire is testosterone, both in men and women, although naturally its concentration in women is much lower. Testosterone deficiency is the most common cause of decreased libido especially in men, and can be the result not only of aging, but also of chronic diseases, obesity, type 2 diabetes, metabolic syndrome, and even the harmful effects of certain medications (especially anabolic steroids or hypertension remedies). In women, estrogen and progesterone also play a key role. Fluctuations in the levels of these hormones associated with the menstrual cycle, pregnancy, postpartum, lactation and menopause affect the increase or decrease of sexual needs. Decreased estrogen levels during menopause often lead not only to a decrease in libido, but also to vaginal dryness, painful intercourse and difficulty achieving orgasm. In addition, thyroid disorders – hypothyroidism or hyperthyroidism – also have a significant impact on sexuality in both sexes through metabolic dysfunction, weakened vital energy and increased feelings of fatigue, which often translates into less interest in intercourse. Another factor is adrenal disease, which regulates not only cortisol (the stress hormone), but also DHEA, another important precursor of sex hormones. Chronic stress, causing long-term elevated levels of cortisol, can inhibit the secretion of testosterone and thus have an even stronger effect on the decline in desire, both emotionally and physiologically.
Many patients ignore the fact that low libido may be a direct result of their daily health problems, which limit vitality and desire for sex. Chronic diseases such as diabetes, cardiovascular disease, hypertension, chronic kidney failure, rheumatoid arthritis and autoimmune diseases significantly limit the body’s functioning, weakening both physically and mentally. These diseases often require long-term use of medications that can have a negative impact on libido – especially hypotensive drugs, antidepressants, neuroleptics or cholesterol-lowering pharmaceuticals. And don’t forget about the side effects of gynecological, urological or oncological surgeries, which not only alter hormonal balance, but can lead to damage to the nerves responsible for sexual function, disruption of the blood supply to the genitals or impaired sensation of stimuli. Another important factor is the quality of sleep – chronic sleep deprivation causes a decrease in sex hormones, and thus the disappearance of the natural need for intimacy. It is also worth noting the impact of body weight – obesity lowers testosterone levels, increases the chance of developing diabetes and cardiovascular disease, but also leads to a disturbed body image and lowered self-esteem, which further weakens the desire for sexual intercourse. Unhealthy nutrition, vitamin and mineral deficiencies (especially zinc, selenium, vitamin D and B6), as well as alcohol and cigarette abuse promote libido disorders regardless of gender and age. Ultimately, the health and hormonal causes of low libido are so complex that a proper diagnosis requires a thorough evaluation of both the functioning of the hormonal axes and the patient’s overall health, lifestyle and environmental factors. Cooperation with specialists in endocrinology, gynecology, andrology or sexology is often essential in the process of finding the cause and treatment of sexual desire disorders.
Psychological factors affecting sexual desire
Low libido very often has its deep roots in psychological factors that affect not only the level of sexual satisfaction, but also the overall sense of closeness and quality of relationships. The most important psychological determinants of libido are stress, anxiety, chronic fatigue and depression. Chronic stress lowers levels of hormones responsible for motivation and sexual desire – including neurotransmitters such as dopamine and serotonin. Today’s pace of life, professional pressures and a flurry of household chores cause many people to experience chronic tension, which effectively kills spontaneity and the desire to initiate intercourse. Fear of intimacy, low self-esteem, negative beliefs about one’s own attractiveness or sexuality can lead to avoiding intimate contact or putting a partner’s needs above one’s own. A very important aspect is also previous experiences, especially if they included sexual violence, molestation or other traumas – such stories can cause mental blocks for years, inhibiting spontaneous sexual desire. Often, also, uneasy relationships with parents or strained communication patterns brought from the family home affect the way of experiencing one’s own carnality, experiencing pleasure, as well as openness in talking about one’s sexual needs.
The impact of long-term conflicts in the relationship, lack of mutual understanding or growing emotional distance should also not be overlooked. Problems in a relationship, such as lack of communication, unresolved resentments, chronic criticism, betrayal or jealousy can effectively extinguish desire. People who feel unlistened to, unappreciated or ignored by their partner often experience a decline in libido not as a physiological problem, but a psychological one – as a signal that emotional needs are not being met. It is also important to note that sexual desire is sometimes strongly linked to self-esteem – people with low self-esteem may avoid intercourse for fear of criticism, rejection or ridicule, and sometimes also by social pressure regarding appearance or age. Mood disorders, especially depression and anxiety, are another factor affecting psychology and desire – libido often drops dramatically in people struggling with mental disorders, both as a result of the illness itself and the psychotropic drugs used. Beliefs related to religion, upbringing or social taboos are also not insignificant – people raised in highly restrictive environments, where sexuality was a shameful or forbidden topic, may struggle to express their desires in adulthood. On the other hand, constant exposure to sexuality in the media, pornography and pop culture can lead to feelings of pressure, comparisons with unrealistic role models, and lowered sexual self-esteem. All of these factors intertwine to create a complex emotional context in which libido can be effectively inhibited or reduced, regardless of physical health.
Lifestyle, diet and measures that can lower libido
Modern lifestyles, characterized by haste, permanent stress and prolonged exposure to digital stimuli, have a not inconsiderable impact on the functioning of the body, including the level of libido in both men and women. Improper eating habits, lack of physical activity and ill-considered supplementation or stimulants can lead to a marked decline in sexual desire. A highly processed diet rich in simple sugars, based mainly on fast food, sweets, salty snacks and sodas, promotes the development of insulin resistance, obesity and deficiencies in vitamins and minerals, which are essential for the proper production of sex hormones. People who consume large amounts of unhealthy trans fats, popular in convenience products, may experience circulatory disorders, which directly translates into a deterioration of the blood supply to the genitals, and thus a decrease in sexual desire and satisfaction. Unnoticed at first glance, libido is also affected by chronic sleep deficit and irregular diurnal rhythm – insufficient rest disrupts the hormonal balance, limits the body’s regeneration and leads to fatigue, which excludes the desire for intimate intercourse. Few of us realize the importance of micronutrients – magnesium, zinc or B vitamins. Their deficiencies, often resulting from a monotonous and poor diet, lead to disorders in the function of the nervous and endocrine systems, which are key to maintaining a normal sex drive. It is also worth paying attention to excessive caffeine consumption and drinking large amounts of energy drinks, which, while they can temporarily stimulate the body, intensify feelings of anxiety, increase stress levels and can lead to a disruption of the levels of hormones responsible for sleep.
Not insignificant are pharmacological agents, drugs and stimulants, which are increasingly becoming a part of everyday life, and whose effects on the sexual sphere are sometimes ignored or downplayed. Alcohol, although sometimes perceived as a relaxant, in larger quantities has a depressant effect on the nervous system, leading to decreased reactivity to sexual stimuli and erectile dysfunction in men. Regular consumption of alcohol, even in moderate amounts, promotes hormonal disorders and aggravates libido problems. Similarly, smoking cigarettes, which contain harmful substances that have a negative effect on blood vessels, leads to circulatory disorders and intensifies the risk of chronic cardiovascular diseases – both of which affect sexual performance. The use of other drugs, such as marijuana or cocaine, can also lead to impaired sexual function. One should not forget the impact of medications prescribed by doctors, especially antidepressants, anti-anxiety drugs, as well as some drugs used to treat hypertension, diabetes or neurological conditions – their effects are often associated with an imbalance of neurotransmitters or inhibition of the production of sex hormones, resulting in a decrease in interest in sex. The use of anabolic agents on their own by physically active people, while they may temporarily increase performance, in the long run destabilizes hormonal balance and weakens the natural mechanisms of libido regulation. The complexity of modern lifestyle choices, including work-related stress, work-life imbalance, and the constant pressure to succeed, makes it increasingly common to see chronic fatigue, apathy, burnout, and lowered self-esteem, which are closely linked to reduced sexual needs. All of these factors underscore the importance of being aware of the impact of daily habits on the intimate sphere and the need to seek a balanced lifestyle that supports both physical and mental health.
Natural and medical ways to improve libido
When struggling with low libido, it’s a good idea to start by making lifestyle changes and taking advantage of natural methods of improving sexual desire, which are considered the safest and can produce satisfying results. The key here is to take care of a healthy, balanced diet rich in vegetables, fruits, whole grains, nuts and healthy fats, especially those of plant origin, such as olive oil, avocados and flax seeds. Zinc and selenium present in seafood, pumpkin seeds or eggs, which have a proven effect on the production of sex hormones, are also important components of the diet. Regular physical activity stimulates the cardiovascular system, improves oxygenation of the body and increases the production of endorphins, which promotes better mental well-being and raises libido levels – even a short daily walk or yoga can have noticeable effects. It is also important to ensure proper sleep and reduce stress. Meditation, breathing techniques, relaxing massages or aromatherapy (for example, using essential oils such as ylang-ylang or lavender) help to eliminate mental tension, focus on your body and rediscover the pleasure of intimacy. In turn, eliminating stimulants, such as excess alcohol, nicotine or other psychoactive substances, is essential, as their long-term use disrupts hormonal balance, lowers overall vital energy and negatively affects sexual performance. Natural support can also be provided by adaptogens such as ashwagandha, Siberian ginseng or Peruvian maca – plants that, according to studies, can improve stress resistance and support hormonal balance, which indirectly translates into better sexual functioning. Nowadays, there is also no shortage of scientifically proven dietary supplements that contain plant extracts to support libido, but it is worth consulting a specialist before taking them to avoid interactions with other medications or possible side effects.
If simple lifestyle changes and natural methods do not work, or if the lowered libido is the result of chronic diseases, hormonal disorders or psychological problems, professional support and modern medical methods should be considered. The key step is diagnostics – performing laboratory tests for hormone levels (testosterone, estrogen, prolactin or thyroid hormones) allows to identify the causes of decreased libido and plan appropriate therapy. In the case of confirmed hormonal deficiencies in men, testosterone replacement therapy is used, which, under close medical supervision, effectively restores sexual performance and improves overall well-being. Women, especially after menopause, are offered hormone replacement therapy (HTZ) or preparations containing phytoestrogens to promote hormonal balance and alleviate symptoms associated with decreased libido. Medications tailored to specific problems are also a common solution: in the case of secondary libido disorders related to depression or anxiety, a doctor may recommend changing psychotropic medications to ones with less impact on desire, or implementing measures to support sexual function. Psychotherapy – individual, marital or sexological – is playing an increasingly important role to work through traumas, improve communication in the relationship and rebuild sexual self-esteem. Modern sexology also offers cognitive-behavioral therapy, mindfulness training and relaxation exercises to help deal with psychogenic blockages and improve the quality of sexual life. In cases where reduced libido is associated with somatic diseases (e.g., diabetes, hypertension, cardiovascular disease), proper stabilization of the condition and optimal treatment of the underlying condition is crucial. It is also worth emphasizing the huge role of the partner/partner – open conversation, joint exploration of new forms of intimacy and understanding of each other’s needs are elements that are often more effective than pharmacology. The final decision on treatment methods should always take into account the individual predisposition, lifestyle and expectations of the person struggling with this problem, and the implementation of a comprehensive approach (including the support of specialists: sexologist, endocrinologist, psychologist) in most cases leads to a satisfactory improvement in libido and quality of sexual life.
Summary
Low libido can be the result of a number of related factors – hormonal, psychological, health and lifestyle-related. Understanding which ones are affecting your well-being is the first step to successfully addressing the problem. Implementing a healthy lifestyle, taking care of your mental health, and consulting a doctor when necessary – this is the best way to improve satisfaction with your intimate life. Don’t ignore your body’s signals, take care of your relationships, and don’t be afraid to reach out for support from a specialist if the causes are more complex.
