As you go through perimenopause or menopause, you may notice a change in your sex drive. Although this is common, it isn’t “normal” in that you can do quite a bit to combat your declining libido.
The first step to help your libido is bio-identical hormone replacement to restore depleted hormones such as estrogen, testosterone, and progesterone. Hormone replacement will make a significant difference in your sexual desire, but some supplements can help as well. Before embarking on a supplement regime, we will consult with you on the best supplements that are compatible with your hormone regime. The added benefit of these vitamins, minerals, and herbs is that they enhance overall wellness.
As you read through the foods containing libido-boosting properties, you may notice that they are consistent with a healthy and sustainable diet. A win-win situation!
Libido Boosting Vitamins and Minerals
Vitamin B
Vitamin B 12 deficiency affects your energy which in kind affects your sex drive. Since vitamin B 12 is found chiefly in animal products, you might want to consider supplements if you are vegetarian or vegan.
Vitamin B3 and B6
Vitamin B6 is essential for women, especially those who are pre-menopausal. Vitamin B6 regulates the sex hormones and increases libido by regulating estrogen production, testosterone, red blood cells, serotonin, and dopamine production. Bananas, avocados, baked potatoes, cottage cheese, and tomatoes contain Vitamin B6.
Vitamin B3 or niacin helps blood flow and facilitates orgasms. It also helps the adrenal glands produce sex hormones. Vitamin B3 is in brown rice, whole wheat bread, peanuts, and sun-dried tomatoes.
Vitamin E
Vitamin E increases blood flow and oxygen and regulates your sex hormones so that your libido gets a boost. Vitamin E’s anti-aging properties can help you keep you looking sexy and feeling energetic. Get your Vitamin E from walnuts, eggs, sweet potato, spinach, asparagus, chickpeas, chestnuts, broccoli, tomatoes, and wholegrain bread.
Vitamin A
Vitamin A is necessary for female sex hormone production and regular reproductive cycles. Eat vitamin E-rich foods such as apricots, cabbage, carrot, chilies, greens, grapefruit, lettuce, mango, peppers, spinach, sweet potato, tomato, and watermelon.
Magnesium
Magnesium helps in the production of testosterone and estrogen that affect your libido. Studies show that taking supplements of this mineral can increase your libido. Magnesium also has calming properties that can help you relax, which can aid in having an orgasm. You can get Magnesium by eating oat bran, wheat, dill, sage, basil, pumpkin seeds, cocoa powder, flax seeds, sesame seeds, almonds, sunflower seeds, molasses, and cashews.
Vitamin C
Vitamin C helps synthesize sex and fertility hormones like testosterone, estrogen, and progesterone. Vitamin C also helps with arousal. Citrus fruits, strawberries, kiwi, cantaloupe, and sweet and chili peppers contain Vitamin C.
Omega 3 Fatty Acids
Oily fish like salmon and sardines contain Omega 3 fatty acids. Omega 3 Fatty Acids have been linked with improving circulation and reducing depression symptoms, especially in women.
Iron
Low iron can affect your libido. Iron affects desire, arousal, lubrication, and the ability to have an orgasm. Plant-based sources are legumes and beans, tofu, and dark green leafy vegetables. If you are deficient in iron, you may need supplements, especially if you are vegetarian or vegan.
Zinc
Deficiencies of this essential mineral can result in low libido. Zinc can increase testosterone levels which helps with sexual desire.
DHEA
DHEA is an androgen that the body converts into both the male hormone, testosterone, and the female hormone, estradiol. The jury is still out on the effects of DHEA on women but a couple of small studies have shown that women who took DHEA had an increase in sexual desire, how interested they were in sexual activity, and their level of sexual satisfaction.
Libido Boosting Herbs
There aren’t many large-scale studies on herbs and libido, but some show a relationship between these herbs and increased libido. Keep in mind that dosages vary from product to product.
Ginkgo
Ginkgo may be a natural aphrodisiac by relaxing blood vessels and increasing blood flow. Use caution if taking a blood thinner. Ginkgo is available in tablets, capsules, tea, and liquid extracts.
Panax Ginseng
One study showed that Ginseng increased sexual desire in women going through menopause. In this study, women saw improvements after taking three 1-gram capsules every day for two weeks.
Maca
According to one study, Maca may have some potential for treating antidepressant-induced sexual dysfunction in postmenopausal women. Plus, Maca has been used to boost fertility and sexual desire.
Fenugreek
A small study looked at the effects of a daily dose of 600 mg of fenugreek extract in women who had reported having a low sex drive. Study results showed a significant increase in sexual desire and arousal in the fenugreek group by the end of the 8-week study, compared to the placebo group.
Women’s Libido and Supplements
Libido is complicated and individually variable. Several factors impact libido in addition to hormonal changes. These include general health, sleep, stress, and relationship problems.
Getting adequate vitamins and minerals supports good mental and physical health, promoting energy, cognitive function, and mental acuity. Contact us at Optimal Hormone Health for a complete hormone replacement strategy along with an evaluation of supplements and vitamins that can help you feel and look your best!