Many factors can contribute to low sex drive, including emotional, physical, and mental health issues, as well as hormonal changes. Sometimes, making small lifestyle adjustments will suffice to improve your libido, but other times you may need to seek professional assistance.

If you want to try DIY ways before getting professional help, there are certain things you may do to improve your sexual health and libido. Simply taking care of your body and health through a healthy lifestyle can have a significant impact on all aspects of health, including your sex drive.

A healthy lifestyle includes proper nutrition, adequate sleep, regular exercise, and stress management. However, your diet may fall short at times, and there is some evidence that supplements may assist in bridging the gap. Supplementation may help to enhance the production of sex hormones, which are essential for sexual activity and reproduction, while also supporting the overall vigor and vitality of the body.

When your diet is less than ideal, you may be missing out on vital nutrients that your body needs; taking a decent multivitamin can help fill in the gaps. Zinc, for example, influences a number of sexual concerns, such as testosterone levels, erectile health and blood flow, fertility, and prostate health.

Testosterone is an important hormone for men. It regulates muscle mass, bone density, and other processes.

Zinc is required for testosterone production and has been demonstrated to boost testosterone levels in males who are low in the mineral. The important mineral promotes erectile health and blood flow. Zinc may also boost sexual function by increasing blood flow to the genitals. This is because the trace mineral is required for the formation of nitric oxide, which relaxes blood arteries and promotes blood flow. Increased blood flow to the vaginal area can enhance sexual excitement and pleasure.

Fertility

A 2018 review revealed that zinc is a key component of male fertility. Zinc is essential for the health and quality of sperm, as well as fertilization. Furthermore, zinc deficiency is related. Supports prostate health.

Zinc is also essential for maintaining good prostate health. The prostate gland contains a high quantity of zinc, and studies suggest it may help prevent and treat prostate enlargement and inflammation, perhaps lowering the risk of prostate cancer; however, further research is needed.

Vitamin C, or ascorbic acid, is a water-soluble vitamin that functions as an antioxidant in the body. Its benefits go far beyond fighting off the common cold. Vitamin C has multiple and diverse benefits, including collagen formation and immunological function.

But what about its impact on sexual health? So, let's dive in:

1. Improved circulation

One of the most important aspects of sexual performance is proper blood flow to the vaginal area. Vitamin C improves healthy circulation by helping to maintain blood vessel integrity. This means more blood flow to the proper regions, resulting in increased arousal and sexual satisfaction.

2. Increased libido

Feeling a little flat in the libido department? Vitamin C can be exactly what you need. According to research, Vitamin C aids in hormone synthesis, including the generation of testosterone and estrogen, all of which are required for sexual desire and arousal.

3. Reduction of stress

One of the biggest libido killers is stress. Fortunately, vitamin C can lessen its effects. As an antioxidant, vitamin C aids in the body's fight against oxidative stress, which includes stress brought on by busy lives and environmental influences. Vitamin C can help rekindle the passion in your sexual life by lowering stress levels.

4. Enhanced capability to procreate

There may be more advantages to vitamin C for couples who are trying to conceive. It has been demonstrated to support women's general reproductive health and enhance sperm quality and motility in men. Vitamin C can raise the likelihood of a healthy pregnancy and a successful conception by promoting fertility.

Vitamin E can support the tissues, organs, cells, and bodily processes that you rely on in the following ways:

  • Vitamin E is a powerful antioxidant. It is excellent at shielding cells from damage brought on by free radicals, which are dangerous chemicals that your body doesn't want present. According to this 2021 study, this protective effect might also extend to sperm health and increased fertility rates.

  • Cardiovascular well-being. Keeping your vitamin E levels in check may help lower your risk of heart disease. Additionally, vitamin E may lessen the effects of bad cholesterol and stop the hardening of the arteries.

Vitamin D deficiency affects nearly half of Americans, which can have an impact on both sexual and general health. Men with a vitamin D deficiency who took supplements reported higher testosterone levels and improved sexual function, according to a study examining the connection between testosterone levels and vitamin D. The same association was discovered in a different study that looked at sex hormones in older men. Furthermore, a study of postmenopausal women revealed that those who kept their vitamin D levels at optimal levels had better overall sexual function and less severe menopausal symptoms.

Additionally, there is strong evidence that ginseng supplements can help both men and women have better sexual health and more sex. In men, ginseng may help relax the penis and increase the production of nitric oxide, which aids in circulation. A systematic review and meta-analysis published in PubMed found that men with sexual dysfunction who took ginseng had better sexual health. The same results were found in a different review of nine studies on men with sexual dysfunction. Red ginseng significantly improved menopausal women's sexual function and desire, according to a different systematic review of ten studies that was also published in PubMed.

According to a study in the Journal of Applied Physiology, middle-aged and older adults who take niacin may have better blood flow. The beneficial effects of niacin on the endothelium, which lines our blood vessels and is crucial for blood flow and sexual health, were particularly examined in this study.

The potential of maca supplements to enhance sexual health and sex drive has also been investigated. According to the results, men who took maca supplements on a daily basis reported feeling more sexy and performing better during sexual encounters. According to a pilot study, athletes' cycling times and sexual desire increased after taking maca supplements for 14 days.

It has been demonstrated that the adaptogen ashwagandha supports sexual health. According to studies, supplementation greatly improved female function and increased male functioning and sexual function.

One of the many steroid hormones in the human body is DHEA (dehydroepiandrosterone), but as people age, their levels decline. Consuming DHEA has been linked to increased mental and physical arousal in women as well as better sexual health and satisfaction.

In addition to increasing blood flow and aiding in blood cell dilatation, the amino acid L-arginine encourages the production of nitric oxide, which may support healthy sexual function. The body also produces L-citrulline, which is converted to L-arginine and aids in the production of nitric oxide. L-citrulline supplements taken daily may help men's sexual health and function, according to small studies.

It's crucial to note that although the supplements discussed in this article are widely accessible, simple to incorporate into your schedule, and have few negative effects, they function best when used in conjunction with a healthy lifestyle. Other actions to think about include managing your stress, getting enough sleep, exercising frequently, drinking less alcohol, eating a healthy diet, and quitting smoking. Consult your licensed healthcare provider if you are thinking about taking any of these supplements to ensure they won't interfere with any prescription drugs you may be taking or any underlying medical conditions. This is particularly crucial if you're taking supplements that affect blood vessels.