The Betterment Project

How To Increase Your Sex Drive After Menopause

Although many people believe that sex drive decreases with age, this isn’t necessarily the case. As a matter of fact, many people report an improved sex life as they get older.  

However, sometimes physical changes in our bodies — such as those during menopause — can make it a bit hard to keep up our interest in sex. 

Fortunately, there are many strategies you can implement for getting it back. In this guide from ASYSTEM, we’ll go over those strategies and, along the way, explain why menopause can cause your sex drive to wane.

Read on for evidence-based ways to get your sex drive back after menopause. 


What’s the Relationship Between Menopause and Sex Drive?


Declining Hormone Levels 

In women, the sex hormones estrogen and testosterone play a role in sexual health and function. However, after menopause, both of these hormones begin to decline. 

When estrogen decreases, sexual health can take a hit. For instance, the vaginal lining begins to thin, and natural lubrication may drop significantly. This decreased lubrication can lead to vaginal dryness, potentially making sex uncomfortable. 

Testosterone is directly linked to sexual desire. As its levels decline, so does interest in sex. Plus, a drop in testosterone can lead to reduced energy, indirectly affecting sex drive. 


Physical Illness 

Getting older increases our risk of developing chronic health conditions, such as hypertension, high cholesterol, and high blood sugar. Our physical health is closely linked to our sexual function. 

For instance, high cholesterol is associated with decreased blood flow to the genitals, which can make it difficult to get aroused. 


Medication Side Effects 

As with physical illness, the chances of being on medication increase with age. Lowered libido is a side effect of many medications, such as antidepressants, blood pressure medications, and pain relievers. In addition, chemotherapy is associated with low libido


Body Image Issues 

In our society, low body image is common amongst women of any age group. However, studies show an incredibly high prevalence of low body image in menopausal women — as high as 83%. A negative self-perception can make it difficult to experience pleasure during sex, which can lower sexual desire. 


What Are the Effects of a Low Sex Drive? 

It may seem like sex is a luxury that enhances our well-being. However, it is an integral part of your physical and emotional health.

There are countless health benefits of sex. This includes improved immune function, bladder control, cardiovascular health, and many more. In addition, sex is great for your emotional wellness. Having sex can make you feel more desirable (and thus attractive), bring your closer to your partner, and reduce stress levels.

Another reason sex is so important? It can boost your libido. The more you have (good) sex, the more sexual desire you may feel. On the other hand, limiting sex in your life can make you think about it much less, which can lower your overall sex drive. 

For all of the above reasons, sex is a vital component of your health and wellness. If you experience low libido, then raising it is not a frivolous pursuit — instead, it’s integral for your overall well-being. 


How Can I Increase Sex Drive After Menopause?

If you experience a low sex drive after menopause, then raising it might be one of the best things you can do for your health. While your doctor can treat a low sex drive with hormone replacement therapy, this treatment option has its fair share of adverse side effects, which might outweigh the benefits of increased libido. 

Fortunately, many ways to increase sex drive do not involve medication. However, keep in mind: A low libido results from a combination of biological, emotional, and social factors. As such, increasing it may require a combined approach, as well.

Here are some evidence-based ways that can — either alone or in combination with each other — increase your libido: 


1. Get Plenty of Physical Exercise 

Whether it’s out in nature, in the yoga studio, or in the gym, exercise is one of the best things that you can do for your health. Physical exercise has been shown to decrease your risk for chronic health conditions while improving your appearance, energy levels, and mood.

So, what does exercise have to do with your sex drive? Well, there are three ways in which exercise can increase your libido. 

In the first place, exercise can improve circulation in your body. This means that more blood flow is reaching your genitals, which can mean an improvement in lubrication, sensitivity to stimulation, and even orgasm. Studies even show that certain exercises — such as cycling — can directly increase sexual arousal. 

Second, exercise releases endorphins, which are chemicals that reduce stress levels while boosting your mood. Stress is a major cause of low libido. As such, by lowering it, you can experience a rise in your sex drive. 

Last, exercise can help to improve your appearance. A combination of cardio and strength training can help you decrease body fat while increasing muscle mass, which can improve body image. If low body image is a cause of low libido for you, then working out can be the solution to looking and feeling better. 


2. Eliminate Hormone-Disrupting Food 

An unhealthy diet is linked to hormonal disruptions, which can worsen symptoms of menopause and lower your sex drive.

Hormonal disruptions can be caused by sugar, dairy, gluten (especially for those with gluten sensitivity), pesticides, and estrogen-mimicking substances, such as plastic. Eliminating such foods — which can have many other benefits for your health — may help to support hormonal balance. 

To replace these foods, you can bump up your intake of foods that can boost your libido. Nutrient-dense foods such as salmon (and other fatty fish), avocado, leafy greens, dark chocolate, and — everyone’s favorite — coffee contain various compounds that can improve sexual health and function. 


3. Use a Vaginal Lubricant

If vaginal dryness makes sex painful, then increasing lubrication may be necessary to boost your libido. 

To increase lubrication, you can use a topical lubricant during sex. Many unique commercial options are available today, such as lubricants containing CBD. You can also go for all-natural lubricants, such as coconut oil.

You can also increase vaginal lubrication internally. For instance, certain ingredients that increase nitric oxide production — such as S7® — can promote circulation to the genitals, increasing lubrication. This is why this ingredient is included in ASYSTEM’s Libido Gummies


4. Try Kegel Exercises

Another way to increase blood flow to the genitals? Exercising them directly. 

Kegel exercises improve the strength of the pelvic floor — which can help with incontinence —and can boost circulation. This means increased sensitivity to pleasure and an improvement in lubrication, which can help you raise your libido. 


5. Talk It Out in Therapy 

If you feel like you’re experiencing body image issues, this can certainly cause your sex drive to take a hit. While you can certainly focus on improving your appearance, how you look may not be the problem. Instead, your perception of your appearance — and its role in your sex life — may need to be examined.

Talking it out with a therapist can help you develop a healthy body image while addressing any self-defeating thoughts that can affect your sex drive. 


6. Try Natural Supplements

Various supplements can help you increase your sex drive naturally.

For instance, a group of natural herbs known as adaptogens can adapt themselves to your physiology. These herbs can reduce your levels of stress hormones while supporting a healthy balance of sex hormones. 

Another group of supplements works by increasing circulation throughout the body. By bringing more blood flow to the genital area, they can increase sensitivity to pleasure, lubrication, and orgasm frequency and intensity.  

Other ingredients may work more indirectly, such as by increasing energy levels and improving mood. This, in turn, can boost your sexual desire. 

ASYSTEM’s Libido System contains a blend of ingredients to help support your sexual health and function. L-Arginine works to regulate blood flow while L-Theanine combats stress and Boron Citrate supports healthy hormone levels, making for the perfect recipe for an improved sex drive. 



Maintaining a healthy sex drive is vital for your physical and emotional health — especially during menopause. 

To increase your libido, it’s important to get plenty of physical activity, avoid hormone-disrupting foods, and work on improving your body image. 

For some added help, ASYSTEM’s Female Libido Gummies can help increase circulation, boost energy levels, and balance stress hormones — for a significant improvement in your sex drive. 

Our Sources: 

Aging as a Risk Factor for Disease | ScienceDirect 

The relationship between lipid profile and erectile dysfunction | International Journal of Impotence Research 

Health Benefits of a Good Sex Life |

Increasing women's sexual desire: The comparative effectiveness of estrogens and androgens | PMC 

Lack of exercise is a major cause of chronic diseases | PMC 

Exercise-induced orgasm and pleasure among women | Research Gate

Meet our Experts

This article has been reviewed by members of our Scientific Advisory Board.

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