How to Increase Libido in Women: What the Evidence Supports

Start with the cause: the NHS says treating whatever is behind a low sex drive, such as a medicine, stress, low mood, alcohol or the menopause, should help. In trials, talking therapies and regular exercise raised women's sexual-function scores against waiting lists or usual care, and in a diary study longer sleep went with more desire the next day.^{1, 2, 3, 4} It sits inside the Wellgard libido guide.

Evidence at a glance

• Trials: 20 talking-therapy trials pooled in 2013, 15 exercise trials pooled in 2026, a 14-day sleep diary of 171 women and a 266-woman online-therapy trial.^{2, 3, 4, 5}
• Largest single trial: 266 women with low desire given online CBT or mindfulness-based sex therapy or a waiting list, followed for 12 months.⁵
• Strongest measured outcome: exercise programmes of four weeks or more raised sexual-function scores by 5.31 points against no exercise; low certainty (GRADE).³
• Not tested: an "instant" way to raise desire; the shortest programmes ran three to four weeks.^{3, 6}

Sources checked on 14 October 2026.

What raises a woman's sex drive?

The NHS puts it as cause, then treatment: counselling for a relationship problem, lubricants for dryness, HRT for the menopause, antidepressants or CBT for depression, a different medicine or contraception.¹ In Britain's national sex survey, 51.2% of sexually active women reported a problem with sexual response in the past year but 10.9% were distressed about their sex life; low sexual function went with depression, poor health and difficulty talking about sex with a partner.⁷ In trials, desire scores rose with talking therapy and regular exercise, longer sleep went with more desire, and nothing has been tested as an instant method.^{2, 3, 4}

Does exercise increase libido in women?

In a 2026 review of 23 controlled trials, exercise programmes of four weeks or more were compared with usual care in adult women. Pooling the 15 trials that used the Female Sexual Function Index, scores were 5.31 points higher with exercise (95% CI 4.87 to 5.75), every domain, desire included, up by 0.59 to 0.96 points; certainty rated low because the trials differed.³ Across 89 population studies of 348,865 people, physically active women were less likely to report sexual dysfunction, an association, not proof of cause.⁸ In one crossover trial, 52 women with antidepressant sexual side effects did three weeks of exercise immediately before sex and three weeks at other times; desire improved with exercise just before sex, satisfaction did not change; funded by the US National Institutes of Health.⁶ The NHS adult target is "at least 150 minutes of moderate intensity activity a week".⁹

Does sleep affect sex drive?

In a 14-day diary study of 171 US women not taking antidepressants, longer sleep predicted more desire the next day, and each extra hour went with 14% higher odds of partnered sex (odds ratio 1.14).⁴ In English adults over 50, disturbed sleep went with reported declines in sexual activity and more concern about desire, and in women with vaginal dryness (odds ratio 1.69) and pain (1.67).¹⁰ Both are associations. The practical route is how to sleep better; in the forties, perimenopause sleep problems covers the night sweats underneath.

Can stress, low mood or alcohol lower libido?

Yes, on the NHS list: "stress, anxiety or depression" sits beside relationship problems, a baby, hormonal contraception, some blood pressure medicines and antidepressants, and too much alcohol.¹ The NHS lists "problems with sex, such as low sex drive" among SSRI side effects, which for some carry on after stopping; a medicine that seems to be the cause is a conversation with the prescriber, not a reason to stop.¹¹ Across seven studies of 50,225 women, drinking was linked with higher odds of sexual dysfunction (odds ratio 1.74, interval 1.006 to 3.04).¹² The NHS advises "not to drink more than 14 units a week on a regular basis".¹³

Can therapy, CBT or mindfulness help low desire?

The NHS routes are relationship counselling, CBT for depression, and NHS Talking Therapies, which for anxiety and depression "you can refer yourself to" without a GP; its list includes CBT, counselling and couples therapy.^{1, 14} For a sexual problem such as vaginismus, the NHS says a doctor may refer you to a sex therapist, and lists psychosexual therapy.¹⁵ Across 20 randomised trials against a waiting list, therapy reduced symptom severity (effect size 0.58) and raised satisfaction (0.47), most clearly in women with low desire.² In the largest trial, 266 women with low desire had eight online modules of CBT or mindfulness-based sex therapy, or a waiting list; desire and distress improved at three months (effect sizes 0.89 to 1.14) and six months (0.74 to 1.18) and held at 12 months, though fewer than one in four reached a clinically significant change; funded by the German Research Foundation.⁵

How can you increase libido after 40, 50 or 60?

The menopause changes some things and not others. In a US study following 3,302 women aged 42 to 52 for six years, desire fell and pain during sex rose by late perimenopause, while the transition itself was unrelated to arousal, emotional satisfaction or physical pleasure; health, psychological wellbeing and how much sex mattered to a woman related to every outcome.¹⁶ Dryness has a treatment, on vaginal dryness; HRT and testosterone, in NHS and NICE wording, are on libido and the menopause. After 60 the same list applies, medicines and long-term conditions higher up it. The age figures are on libido supplements for women.

Do supplements, foods or drinks help?

The botanicals sold for libido (maca, fenugreek, ginseng, tribulus and saffron) have been tested in women in trials of 14 to 80 people, with questionnaire gains in some and no difference from placebo in others: see libido supplements for women, and for the foods with the reputation what is an aphrodisiac. No ingredient holds an authorised libido claim in Great Britain. Low iron is a cause to test for, not guess: with heavy periods and constant tiredness, read iron and heavy periods first.

What we don't know

• No trial has compared exercise head-to-head with talking therapy for low desire.
• Of the trials here, only the 266-woman online trial followed women for 12 months; beyond that is unmeasured.
• The sleep studies are diaries and surveys, so cause and effect are not settled.
• How far a five-point questionnaire gain matches what a woman notices has not been measured.

Frequently asked questions

Can a woman get her libido back?

Usually, because most causes change: the NHS says treating the cause should help, and in the largest therapy trial improvements in desire were still present a year later.^{1, 5}

What drinks increase female libido?

We found no controlled trial of any drink for desire in women (search 14 October 2026); alcohol is linked with more sexual difficulties, not fewer.¹² Foods and drinks with the reputation: what is an aphrodisiac.

How long does it take to get your libido back?

It depends on the cause. The trials measured change after three weeks of exercise before sex, four weeks or more of an exercise programme, and eight online modules, measured at three months.^{3, 5, 6}

Why has my sex drive suddenly dropped?

A sudden change usually has a cause on the NHS list: a new medicine or contraception, stress, a baby or low mood. See a GP if you are worried, if a medicine or contraception may be the cause, or if desire has not returned after pregnancy.¹

Sources

1. NHS. Low sex drive (loss of libido). Page last reviewed 26 May 2026. nhs.uk.
2. Frühauf S, et al. Efficacy of psychological interventions for sexual dysfunction: a systematic review and meta-analysis. Archives of Sexual Behavior, 2013. Pooled analysis of 20 randomised trials. PubMed 23559141.
3. Ruiz-Pérez I, et al. Systematic review and meta-analysis on the beneficial effect of exercise on sexual dysfunction in women. Journal of Sexual Medicine, 2026. Pooled analysis of 15 trials; low certainty (GRADE). PubMed 42114124.
4. Kalmbach DA, et al. The impact of sleep on female sexual response and behavior: a pilot study. Journal of Sexual Medicine, 2015. Diary study, 171 women, 14 days. PubMed 25772315.
5. Velten J, et al. Results of a randomized waitlist-controlled trial of online cognitive behavioral sex therapy and online mindfulness-based sex therapy for hypoactive sexual desire dysfunction in women. Journal of Consulting and Clinical Psychology, 2024. Randomised trial, 266 women, 12 months; funded by the German Research Foundation. PubMed 39446648.
6. Lorenz TA, Meston CM. Exercise improves sexual function in women taking antidepressants: results from a randomized crossover trial. Depression and Anxiety, 2014. Randomised crossover trial, 52 women, 3 weeks per arm; funded by the US National Institutes of Health. PubMed 24754044.
7. Mitchell KR, et al. Sexual function in Britain: findings from the third National Survey of Sexual Attitudes and Lifestyles (Natsal-3). Lancet, 2013. Survey, 15,162 people. PubMed 24286787.
8. Allen MS, Walter EE. Health-related lifestyle factors and sexual dysfunction: a meta-analysis of population-based research. Journal of Sexual Medicine, 2018. Pooled analysis of 89 population studies, 348,865 people. PubMed 29523476.
9. NHS. Physical activity guidelines for adults aged 19 to 64. Page last reviewed 22 May 2024. nhs.uk.
10. Lee DM, Tetley J. Sleep quality, sleep duration and sexual health among older people: findings from the English Longitudinal Study of Ageing. Archives of Gerontology and Geriatrics, 2019. Observational, adults over 50. PubMed 30797993.
11. NHS. Side effects of SSRI antidepressants. Page last reviewed 12 June 2025. nhs.uk.
12. Salari N, et al. The risk of sexual dysfunction associated with alcohol consumption in women: a systematic review and meta-analysis. BMC Women's Health, 2023. Pooled analysis of 7 observational studies, 50,225 women. PubMed 37131197.
13. NHS. Alcohol units. Page last reviewed 27 August 2024. nhs.uk.
14. NHS. NHS Talking Therapies for anxiety and depression. Page last reviewed 5 November 2025. nhs.uk.
15. NHS. Vaginismus. Page last reviewed 13 May 2024. nhs.uk.
16. Avis NE, et al. Longitudinal changes in sexual functioning as women transition through menopause: results from the Study of Women's Health Across the Nation. Menopause, 2009. Cohort, 3,302 women, 6 years. PubMed 19212271.

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