What is low libido?

Low libido is a decreased interest in sexual activity. It is normal for libido levels to vary throughout life. However, having a low libido for a long period of time may cause concern.

Testosterone is a dominant sex hormone in men. Testosterone is required for muscle and bone mass and stimulating sperm production. Testosterone levels are also important for sex drive.

It is known that decreasing testosterone levels are a normal part of the ageing process. However, if levels drop drastically, it can lead to decreased libido.

Certain medications, for example, blood pressure medications such as ACE inhibitors and beta-blockers may prevent erections. Other medications that can lower testosterone levels include:

• Chemotherapy or radiation treatments for cancer
• Hormones used to treat prostate cancer
• Corticosteroids
• Opioid pain relievers
• Certain antidepressants

Other factors for low libido include:

Depression: People with depression experience a lack of interest in aspects of life. Low libido is also a side effect of some antidepressants, including serotonin-norepinephrine reuptake inhibitors (SNRIs) and selective serotonin reuptake inhibitors (SSRIs).

Chronic illness: Including - type 2 diabetes, obesity, high blood pressure and high cholesterol

Insomnia and sleep problems: Sleep apnoea can reduce levels of testosterone[i]. In studies, testosterone levels were decreased by 10 to 15% after a week of sleep restriction to five hours per night [ii].

Ageing: Testosterone levels are linked to libido and they decrease naturally with age.

Stress: arteries can narrow when you are under stress and restrict blood flow, which is a major contributor to some cases of erectile dysfunction.

Over-exercising: higher levels of chronic intense and endurance training regularly were strongly associated with decreased libido scores in men[iii].

Obesity: conversely, too little exercise can lead to obesity. It is important to get regular exercise to reduce the risk of developing diabetes or high blood pressure which are linked to low libido. Exercise has been shown to lower cortisol (our stress hormone) at night, which can help to increase libido[iv].

Dietary advice for increasing libido

Oysters: oysters are famous for their aphrodisiac properties. The science behind it is that oysters are very high in zinc. Zinc increases blood flow, which may aid blood flow to the sex organs[v].

Berries: Dark-coloured berries such as blackberries, raspberries and blueberries are rich in phytochemicals to enhance libido[vi].

Pine nuts: Rich in arginine, which is converted by the body to nitric oxide, helps to dilate blood vessels. Good circulation is needed for increased libido[vii].

Avocados: Contain an array of B vitamins needed to promote energy. In particular, vitamin B6 is needed to fuel hormone production in men[viii].

Extra virgin olive oil: boosts circulation[ix].

Broccoli: High in Indole-3-carbinol, broccoli may be a great libido booster in men. Older men may benefit most from the oestrogen-limiting effects of Indole-3-carbinol[x].

Watermelon: Watermelon contains citrulline, which is converted into arginine in the body. These chemicals relax blood vessels[xi].

Supplements for low libido

Eskimo Extra (50 caps): Fish oil supports cardiovascular health and therefore supports circulation which is needed for a healthy libido[xii].

Love Potion by The Organic Pharmacy: is a tincture which combines the powerful libido-boosting extracts of Damiana, Oats, Schisandra, Ginseng and Maca[xiii].

Zinc 15mg: The use of zinc supplementation has been shown to significantly improve sexual desire and arousal

Maca Root 500mg - Organic: For men black maca increased sperm production and function as well as male libido[xiv]

Cordyceps Mushroom 500mg - Organic: There is a growing body of evidence that supports traditional use by various cultures worldwide to treat male impotence[xv]

Liquid Vitamin D3 (1000IU per drop): Recent research shows that low vitamin D levels in men impair sexual functioning[xvi]

Lifestyle advice to help maintain a healthy libido:

Anxiety and depression negatively impact libido. Utilising stress management techniques, such as breathing exercises, meditation, and talking therapy may help.

Ensuring you are exercising regularly[xvii]

Avoiding substances which can affect sexual desire, like tobacco[xviii] and alcohol[xix]

If you are still experiencing problems after trying these diet and lifestyle changes and supplement suggestions, try booking a nutritional therapy consultation with us. Nutritional therapy uses a holistic approach, by assessing the health of each body system we can produce a personalised plan to suit your individual requirements.