Low Libido in Women
- Dr. Francesca Medina, ND
- Sep 26
- 5 min read
Updated: Oct 11
Why It Happens and How to Boost It Naturally
Is your sex drive not what it used to be?
You’re not alone. Many women notice changes in libido in their 20s, 30s, and 40s — long before menopause. The truth is, libido is influenced by a complex mix of hormones, stress, lifestyle, and even gut health.
As a naturopathic doctor, I see this all the time in my practice.
The good news? A low sex drive isn’t something you just have to “live with.” Once you understand what’s going on in your body, there are natural ways to support your libido and feel more connected to yourself again.
In this article, I’ll unpack:
Want to dive deeper?
I wrote an exclusive Substack article with my favorite libido-support products (like adaptogens, magnesium, and intimacy tools), plus a patient story that will make this all click.
When Does Libido Start to Decline in Women?
Most people assume sex drive dips only during menopause. But the reality is that testosterone, a key hormone for female libido, begins to decline in your mid-20s.
That means many women notice shifts earlier than expected, often in their late 20s or early 30s. These changes can become more noticeable with life stressors, having children, or perimenopause hormone shifts in the 40s.
What Testosterone Does for Women
Testosterone isn’t just a male hormone. Women produce it also in the ovaries and adrenal glands, and it plays a huge role in how we feel every day.
Healthy testosterone supports:
Libido and sexual arousal
Energy and motivation
Muscle tone and strength
Bone health
Confidence and overall drive
Low testosterone in women can feel like a missing “spark plug” in every aspect of life.
Factors That Affect Libido
While testosterone is a big player, it’s not the only one.
Libido is influenced by multiple things:
Estrogen and progesterone → Support vaginal lubrication, tissue health, and sexual responsiveness.
Cortisol (stress hormone) → Chronic stress suppresses reproductive hormones and shuts down desire.
Thyroid hormones → Low thyroid can mean fatigue, mood changes, and low libido.
Adrenal function → Burnout and exhaustion often leave women with no energy for intimacy.
Blood sugar + gut health → Energy crashes, bloating, or inflammation can reduce desire.
Medications → Birth control pills, SSRIs, and certain blood pressure meds can all impact sex drive.
Sleep deprivation → Even a week of poor sleep lowers testosterone
Relationship dynamics → trust, communication, and emotional safety are key
Natural Ways to Support Women’s Libido
Here are some of the strategies I often discuss with my patients:
1. Manage Stress + Support the Adrenals
Stress is the number 1 libido killer. Daily practices like meditation, walking, or journaling help regulate cortisol. Adaptogens like ashwagandha and rhodiola can also support adrenal balance.
2. Prioritize Protein and Healthy Fats
Your body needs nutrient building blocks to make hormones. Focus on whole foods, 20–30g of protein per meal, and healthy fats like avocado, nuts, and omega-3s.
3. Get Consistent, Restorative Sleep
Testosterone and growth hormone are produced while you sleep. Deep rest is essential for libido and energy. Magnesium glycinate or herbal teas may help support sleep.
4. Exercise, Especially Strength Training
Resistance training naturally boosts testosterone and helps you feel strong and confident. Just 2–3 sessions per week can make a noticeable difference.
5. Consider Practical Supports
Lubricants, vaginal moisturizers, and sexual wellness education can make intimacy more enjoyable. These aren’t “crutches,” they’re tools to help you feel more comfortable and confident.
A Quick Checklist
If you’re noticing a dip in libido, ask yourself:
Am I fueling my body with enough protein and healthy fats?
Am I sleeping at least 7–8 hours most nights?
Am I managing stress daily (not just during vacations)?
Am I moving my body, especially with resistance training?
Am I open to tools that can support intimacy and comfort?
FAQs About Low Libido in Women
Q: Why is my libido low in my 30s?
A: Testosterone levels begin to decline in your mid-20s, and lifestyle stressors can accelerate that. Low libido in your 30s is common but not inevitable.
Q: What hormone is responsible for female libido?
A: Testosterone is the main hormone linked to sexual desire, but estrogen, progesterone, and thyroid hormones also play important roles.
Q: Can low libido mean low testosterone?
A: Yes. Low testosterone is often linked to decreased desire, low energy, and mood changes. But other hormones like estrogen, progesterone, and thyroid also play a role.
Q: Can stress cause low libido in women?
A: Absolutely. Chronic stress increases cortisol, which suppresses sex hormones and reduces desire.
Q: What natural remedies help with libido?
A: Stress support (adaptogens, meditation), adequate protein, sleep, strength training, and intimacy supports like lubricants can all help naturally.
Q: When should I get my hormones tested?
A: If you’ve noticed persistent low libido, fatigue, or mood changes, it may be worth running a hormone panel with your provider.
Libido isn’t just about sex. It’s about your energy, vitality, and connection to yourself. If your sex drive feels “off,” it may be your body’s way of telling you something... whether it’s stress, low hormones, or burnout.
With the right support, you can absolutely feel vibrant and connected again.
Want to dive deeper?
I wrote an exclusive Substack article with my favorite libido-support products (like adaptogens, magnesium, and intimacy tools), plus a patient story that will make this all click.
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*Dr. Francesca works only with patients physically located in California.*
*Disclaimer: Although I am a doctor, I may not be your doctor. The information contained within the pages of this site is for educational purposes only and should not be used to treat conditions. Please consult with your doctor, or make an appointment with me, before implementing any of the treatments, diets, supplements, etc. mentioned in this article.*
