When planning for a baby, there is one thing that is an essential part of the process: having regular, unprotected sex. Unfortunately, when you are wrapped up in the timing of ovulation and sex, things can begin to feel prescriptive, and transactional which really takes the fun out of the baby making! It is normal for your libido to take a dive, especially after months or years of trying to conceive.
So, does nutrition play a role in improving your libido? The short answer is – yes it can!
But first a little bit of a rewind…
What is libido?
Libido is the term that is given to describe one’s sex drive or sexual desire. Libido is influenced by a multitude of things.
- Physical factors such as ability to reach sexual satisfaction, sexual function, and general lifestyle and physical health
- Psychological factors such as stress, anxiety, depression and body image or self-confidence
- Social wellbeing such as relationships, work, and home life.
These all play into libido and a good balance of all factors will determine your levels of libido (1).
When it comes to libido in men and women, sexual arousal and stimulation is generated very differently. In men, there is a focus on the ‘final goal’ i.e., sexual intercourse and the good ol’ climax. For women, sexual desire is more multifactored and much more strongly associated with emotional factors (1).
Sexual desire is made up of several chemical reactions and communications in the body. Areas of the central nervous system, a mixture of hormones (gonadotropin-releasing hormone or GnRH, follicle stimulating hormone, luteinizing hormone, testosterone, and estrogen), and neurotransmitters are all involved in sexual attraction, and more importantly in sexual desire (libido) (2). Any changes to these factors, can lead to dissatisfaction and decreased sexual function or libido. Many people turn to medication to improve libido and overall sexual desire. However, there could be another way!
What can nutrition do and what are some foods that increase libido?
Nutritional aspects are important in the cycle of sexual desire, and there are hormonal regulators that can be improved with lifestyle changes. Having a balanced diet, with a focus on specific nutrients could contribute to improving sexual health.
Generally, having a diet that is high in fruit, vegetables, wholegrains, and oily fish allows the body to perform better in day-to-day activities and that includes sexual intercourse. In a small study, over half the participants who were given a modified meal replacement (low energy, low fat, and high protein diet) reported an improvement of 10% in sexual desire (3). In this study, it was thought that weight loss influenced the increase in testosterone levels and sexual desire (3). It is difficult to know if this change in libido was due to a decrease in weight, or an improvement in dietary quality, and if this could be applied to larger population sizes.
The first category of foods to improve sexual function, and in some cases libido, are foods for your circulation. To begin, if you want to improve your circulation you should abstain from smoking and aim for be involved in at least 1 hour of moderate activity daily. For circulation, nutrition wise, you should include:
Beetroot
Beetroot is rich in nitrates, which the body converts to nitric oxide. Nitric oxide opens (dilates) the blood vessels and improves the flow of blood to tissues and organs (4). Obviously, we need the blood pumping for things to occur in the bedroom.
Berries
Berries are antioxidant rich meaning that they protect our cells from damage. They also contain a compound called anthocyanin. Anthocyanin is the compound which gives berries its lovely dark red, blue, and purple colours. Anthocyanin supports the release of nitric oxide which as we know improves blood flow (5).
Pomegranates
Another tiny super food filled with antioxidants and nitrates, pomegranate dilates the blood vessels and can give you a little performance boost. In a study, it was found that pomegranate increased testosterone levels in both men and women after two weeks, leading to increased libido! (6)
Oily fish
Oily fish such as salmon, mackerel, trout, sardines, and anchovies are high omega 3 fatty acids. These increase dopamine in the brain (making us feel oh-so-good) and promotes good blood flow (7).
The second category of foods to consider for improved libido are herbs. Some key herbs that may improve libido are:
Ginger
Research has shown that ginger is involved in improving erectile dysfunction and improving libido. These aphrodisiac properties may be because of increased testosterone levels that cause improved libido. Some research has even shown that ginger influences sperm concentration and motility (movement) (1).
Ginseng
Ginseng is commonly touted as a herb that assists with stress, improving energy levels and increasing blood circulation (8). Ginseng is said to have a stress-relief effect that is involved in nitrous oxide production and cavernous smooth muscle, increasing sex drive in men. Ginseng also plays a role in brain chemistry, and aids in increasing estrogen receptor expression, meaning that it increases estrogen activity. These effects of ginseng on different elements of the body are thought to be responsible for increased libido.
Maca
Maca, a plant has a similar compound to that of testosterone, and arginine which is known to improve male performance. Maca root may lead to improved libido by aiding in serotonin reabsorption (9).
Conclusion
Libido is influenced by MANY complex factors. One of those is your nutrition. Your mental and emotional health will have a major impact on libido and enjoyment of sexual activity. If you are feeling unsure, or like you would like some more support trying to conceive, and navigating libido, see a women’s health dietitian or fertility dietitian today that can provide expert advice and guidance on how to incorporate libido-boosting foods into your diet. If you would like some nutrition support, and assistance with trying to conceive, book in for a 1 on 1 consultation here.
If you need more support, always reach out to your GP to speak through which healthcare provider may be able to help you through these. You are never alone in your struggles or concerns
Until next time,
Big Sis x
