A change in libido is often one of the first things women notice and one of the last things they feel comfortable talking about. For some, it happens gradually, a subtle decline in desire that only becomes obvious in hindsight. For others, it feels more sudden. One day they realise they have little interest in sex and begin to wonder whether something is wrong with their relationship, their hormones or even themselves.
Libido Reflects Whole Body Health
Sexual desire does not exist in isolation. Rather, it reflects the interaction of multiple interconnected systems throughout the body and brain. Researchers often describe libido as having three key dimensions: biological, emotional and cognitive.(1) In other words, sexual desire is influenced not only by hormones, but also by mood, motivation, relationships, thoughts and overall wellbeing.
This helps explain why changes in libido can occur for many different reasons. Hormonal fluctuations, stress, poor sleep, anxiety, relationship challenges, low energy availability and changes in physical health can all influence sexual desire. As women move through perimenopause and menopause, these factors often overlap.(1) Declining levels of oestrogen and testosterone may affect the biological foundations of libido, while symptoms such as disrupted sleep, mood changes, vaginal dryness and increased life stressors can further influence sexual wellbeing.
For this reason, libido is best viewed as a whole body experience rather than a single hormonal event. Understanding the biological, emotional and cognitive factors that contribute to sexual desire allows for a more comprehensive and compassionate approach to supporting women's health.(1)
Stress, Cortisol and Sexual Desire
Stress is one of the most influential factors affecting libido. Sexual desire is shaped not only by reproductive hormones but also by the body's broader stress response systems. During periods of ongoing stress, whether from work pressures, poor sleep, emotional overwhelm, under fuelling or inadequate recovery, the body activates a series of physiological responses designed to help us cope with perceived challenges. A key player in this process is cortisol, the body's primary stress hormone.(2)
While cortisol is essential for helping us respond to short term demands, persistently elevated levels may influence reproductive hormone signalling and sexual function. Chronic stress can also affect libido through other pathways, including changes in mood, attention, emotional wellbeing and overall energy levels. In this context, a decline in libido is not necessarily a sign that something is wrong. Rather, it may represent an adaptive response and one of the body's earliest signals that greater support, recovery or regulation may be needed.(2)
Hormonal Shifts and Sexual Desire
Hormones play a central role in shaping libido throughout a woman's life. Oestrogen, progesterone and testosterone all influence sexual desire, arousal and sexual satisfaction and their levels naturally fluctuate throughout the menstrual cycle, reproductive years and menopause transition. Many women notice changes in libido at different stages of their cycle. Desire often feels strongest around ovulation, when oestrogen and testosterone levels peak. In contrast, libido may feel lower during the luteal phase, when progesterone rises and the body shifts towards a state focused on rest, recovery and preparation for a potential pregnancy.(3)
As women move into perimenopause, these hormonal patterns can become less predictable. Oestrogen levels may fluctuate significantly before gradually declining, while testosterone levels also tend to decrease with age. At the same time, symptoms such as vaginal dryness, disrupted sleep, mood changes and reduced energy levels may begin to emerge. Collectively, these changes can influence both sexual desire and overall sexual wellbeing.(3)
Importantly, these shifts are not a sign that the body is failing. Rather, they reflect a normal and expected physiological transition. The goal is not to fight or override these changes but to support the body through them. Strategies such as optimising nutrition, addressing nutrient deficiencies, prioritising sleep, managing stress and considering targeted supplementation where appropriate may help support hormonal health, resilience and overall wellbeing during this stage of life.(1,3)
Sleep: The Most Underrated Libido Booster
If there is one lifestyle factor consistently linked to energy, wellbeing and sexual health, it is sleep. During sleep, the body carries out many of its restorative processes, helping to support mood, energy levels and overall resilience. Research consistently shows associations between poor sleep quality and lower sexual desire, reduced sexual satisfaction and greater fatigue. For many women, stress and poor sleep can become a difficult cycle, with each influencing the other. Prioritising good sleep habits may therefore provide an important foundation for overall health and wellbeing.(4)
Nutritional Deficiencies Can Influence Libido
Hormone production and signalling depend on the availability of key nutrients and the countless biochemical reactions occurring throughout the body. Several nutrients are particularly relevant when it comes to supporting hormonal health, energy levels and overall wellbeing, all of which can influence sexual desire.
Zinc
Zinc plays an important role in hormone production and action and contributes to reproductive health. It helps maintain the structure and function of reproductive tissues, supports healthy fertility and is involved in the regulation of sex hormones throughout the menstrual cycle. Foods rich in zinc include oysters, beef, lamb, pumpkin seeds and legumes.(5)
Magnesium
Magnesium contributes to normal nervous system function and may help support relaxation, sleep quality and resilience to stress, making it particularly relevant for women experiencing chronic stress, poor recovery or disrupted sleep.(6)
B Vitamins
B vitamins are involved in energy metabolism, nervous system function and neurotransmitter production, helping to support overall vitality and wellbeing.(7)
The Gut Health Connection
One of the most fascinating emerging areas of women's health research is the relationship between the gut microbiome, hormonal health and ultimately, libido.(8) The gut microbiome plays an important role in hormone metabolism and may influence the circulation and excretion of hormones such as oestrogen. Emerging research suggests that alterations in gut microbiome composition and intestinal transit may affect how effectively certain hormones are processed and eliminated from the body. Dysbiosis has also been associated with a range of conditions that can influence hormonal and reproductive health, including polycystic ovary syndrome (PCOS).(8)
While research in this area is still evolving, it highlights the close relationship between digestive health and broader aspects of wellbeing. Supporting gut health through a fibre-rich diet, a diverse intake of plant foods and lifestyle habits that encourage microbial diversity may provide benefits that extend far beyond digestion alone.(9)
Over-Exercising and Under-Recovering
Exercise is a powerful tool for supporting hormonal health, mood and wellbeing. However, when training demands consistently exceed recovery capacity, the body may experience this as an additional stressor. Over time, inadequate recovery can contribute to fatigue, reduced performance and increased physiological stress. In some women, particularly when high training loads are combined with inadequate energy intake, menstrual cycle irregularities and changes in libido may also occur.(10)
Supporting Libido Starts with Supporting the Body
If libido reflects the health and resilience of multiple interconnected systems, then improving libido often begins by supporting the foundations that allow those systems to function optimally.
Prioritise Sleep
Aim for consistent sleep and wake times wherever possible and create an environment that supports deep, restorative sleep.
Nourish Hormonal Health
Prioritising a regular, nutrient-dense diet rich in protein, healthy fats, zinc, magnesium, iron, colourful plant foods and fibre can help provide the building blocks needed to support hormonal health, energy levels and overall wellbeing.
Support Stress Regulation
While eliminating stress entirely is neither realistic nor necessary, supporting the body's ability to adapt to and recover from stress is an important part of maintaining hormonal health and overall wellbeing. The most effective approach will vary from person to person but practices such as mindfulness, yoga, spending time in nature, massage, social connection and regular movement may all help support stress resilience.
Prioritise Recovery
Exercise should enhance resilience, not continually deplete it. Many of the benefits of training occur during recovery, when the body repairs, adapts and becomes stronger. Prioritising rest and recovery is therefore just as important as the exercise itself.
Where Targeted Nutritional Support May Help
While lifestyle foundations remain the priority, targeted nutritional support may provide additional benefits when it reinforces the systems involved in hormonal health, stress adaptation and sexual wellbeing.
STAIT for Women was formulated with this systems based approach in mind. The formula includes Testofen®, a specialised fenugreek extract that has been evaluated in randomised, double-blind, placebo-controlled clinical studies and has demonstrated benefits for supporting female sexual wellbeing and libido in both healthy menstruating and menopausal women.(11) It also contains KSM-66® Ashwagandha, one of the most clinically researched forms of ashwagandha available. In a randomised, double-blind, placebo-controlled study involving women aged 21–50 years, supplementation for eight weeks resulted in significant improvements in measures of arousal, lubrication, orgasm and sexual satisfaction compared with placebo.(12) The specific Tribulus extract selected for STAIT for Women has also demonstrated benefits for supporting female sexual wellbeing.(13)
Final Thoughts
Libido is rarely just about sex. More often, it reflects the body's broader state of health, resilience and adaptation. Rather than viewing a decline in sexual desire as something to ignore or push through, it can be helpful to view it as information. A signal that invites us to pause, take stock and consider whether the body may be asking for greater nourishment, recovery or support. Your body is constantly communicating. Sometimes, libido is simply one of the ways it does so.
References:
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Graziottin A. Libido: the biologic scenario. Maturitas. 2000 Jan;34 Suppl 1:S9-16.
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Hamilton LD, Meston CM. Chronic stress and sexual function in women. J Sex Med. 2013 Oct;10(10):2443-54.
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Cappelletti M, Wallen K. Increasing women's sexual desire: The comparative effectiveness of estrogens and androgens. Horm Behav. 2016 Feb;78:178-93.
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Martínez Vázquez S, Hernández Martínez A, Peinado Molina RA, Martínez Galiano JM. Association between sexual function in women and sleep quality. Front Med (Lausanne). 2023 Aug 10;10:1196540.
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Nasiadek M, Stragierowicz J, Klimczak M, Kilanowicz A. The Role of Zinc in Selected Female Reproductive System Disorders. Nutrients. 2020 Aug 16;12(8):2464.
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Pickering G, Mazur A, Trousselard M, Bienkowski P, Yaltsewa N, Amessou M, Noah L, Pouteau E. Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients. 2020 Nov 28;12(12):3672.
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Hanna M, Jaqua E, Nguyen V, Clay J. B Vitamins: Functions and Uses in Medicine. Perm J. 2022 Jun 29;26(2):89-97.
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Marano G, Anesini MB, Milintenda M, Acanfora M, d'Abate C, Lisci FM, Pirona I, Traversi G, Pola R, Gaetani E, Mazza M. Discovering a new paradigm: Gut microbiota as a central modulator of sexual health. World J Gastrointest Pathophysiol. 2025 Sep 22;16(3):107823.
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Fu J, Zheng Y, Gao Y, Xu W. Dietary Fiber Intake and Gut Microbiota in Human Health. Microorganisms. 2022 Dec 18;10(12):2507.
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Sousa CA, Zourdos MC, Storey AG, Helms ER. The Importance of Recovery in Resistance Training Microcycle Construction. J Hum Kinet. 2024 Apr 15;91(Spec Issue):205-223.
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Rao A, Steels E, Beccaria G, Inder WJ, Vitetta L. Influence of a Specialized Trigonella foenum-graecum Seed Extract (Libifem), on Testosterone, Estradiol and Sexual Function in Healthy Menstruating Women, a Randomised Placebo Controlled Study. Phytother Res. 2015 Aug;29(8):1123-30.
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Mutha, A. S., Mutha, S. A., Tejuja, A. H., & Langade, D. K. (2025). Efficacy and safety of ashwagandha root extract on sexual health in healthy women: findings of a prospective, randomized, double-blind, placebo-controlled study. Cogent Psychology, 12(1).
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Akhtari E, Raisi F, Keshavarz M, Hosseini H, Sohrabvand F, Bioos S, Kamalinejad M, Ghobadi A. Tribulus terrestris for treatment of sexual dysfunction in women: randomized double-blind placebo - controlled study. Daru. 2014 Apr 28;22(1):40. https://pmc.ncbi.nlm.nih.gov/articles/PMC4045980/