How to Increase Libido in Men Naturally: What the Evidence Says

Everyone's sex drive goes up and down, and it's normal to lose interest when you're stressed or unwell. But if low libido hangs around or is affecting your relationship, it's worth looking into. As a dietitian, I see plenty of men whose sex drive improves once the basics of weight, sleep and lifestyle are sorted, and these are the changes with the strongest evidence.

What causes low libido in men?

Low sex drive is common. Between 1 in 4 and 1 in 7 men under 60 notice a drop in their interest in sex at some stage.⁶ Common causes include:⁶

• relationship problems;
• stress and mental health issues such as depression;
• medical conditions, including an underactive thyroid (hypothyroidism) and low testosterone;
• some medications, including many used for depression and anxiety;
• alcohol and recreational drugs.

Often it's a mix of physical, emotional and relationship factors, so there's rarely one quick fix.

Does low testosterone cause low libido?

It can. Testosterone drives sex drive and sexual function, along with muscle and bone strength and sperm production. Low testosterone (androgen deficiency) affects between 1 in 20 and 1 in 200 men.⁷ It's usually caused by a problem with the testes, or less often with the pituitary gland or hypothalamus in the brain.

A blood test is the only way to know your level. Testosterone treatment can help libido in men whose testosterone is genuinely low, but there's no evidence it boosts libido in men whose levels are normal.⁶

Does losing weight increase testosterone?

Yes, for men carrying excess weight. In a meta-analysis of 24 studies, weight loss through a low-calorie diet or bariatric surgery was linked with a rise in testosterone. The more weight men lost, the bigger the rise.²

You don't need a dramatic diet. A steady, sustainable loss that you can keep up is the goal, and an Accredited Practising Dietitian can help you get there without under-eating.

What should you eat to support libido?

There's no single libido food, but your overall eating pattern matters. Build meals around vegetables, fruit, wholegrains, legumes, fish and lean protein, and include healthy fats such as olive oil, avocado, nuts, seeds and oily fish.

Don't cut fat right back. In a meta-analysis of intervention studies, men on low-fat diets had modestly lower testosterone than men on higher-fat diets. The studies were small, so the authors called for more trials to confirm it.¹

Does sleep affect testosterone and sex drive?

It does. Obstructive sleep apnoea, where your breathing repeatedly stops during sleep, is linked with lower testosterone, even after accounting for age and weight. The link is strongest in severe sleep apnoea.³

If you snore loudly, wake up unrefreshed or feel sleepy during the day, ask your practitioner about being checked for sleep apnoea. Poor sleep also feeds into tiredness and stress, which are libido killers in their own right.

Do alcohol and smoking affect your sex drive?

Alcohol might ease nerves, but alcohol and recreational drugs are recognised causes of low libido.⁶ Australian guidelines recommend no more than 10 standard drinks a week and no more than 4 on any one day.⁸

Erection problems share many risk factors with heart disease, including smoking, high blood pressure and high cholesterol.⁴ Quitting smoking is good for your blood vessels, and for your sex life. The Quitline (13 78 48) can help.

How to increase libido naturally: lifestyle steps that help

In a meta-analysis of randomised trials, lifestyle changes and treating heart-disease risk factors improved sexual function in men with erectile dysfunction.⁴ The same habits support energy, mood and testosterone:

• Move regularly: a mix of strength training and cardio.
• Work towards a healthy weight if you're carrying extra.
• Prioritise sleep and get snoring or sleep apnoea checked.
• Manage stress: pressure at work, in training or at home can flatten your interest in sex.
• Keep alcohol within guidelines and quit smoking.
• Talk to your partner: relationship factors matter, and counselling can help.

When should you see a practitioner about low libido?

See your practitioner if low libido lasts more than a few weeks without an obvious reason, is causing you distress, or is affecting your relationship.⁶ Go sooner if you also have erection problems, since these can share causes with heart disease.⁴

Your practitioner can review your medications, arrange blood tests (including testosterone and thyroid), and help with nutrition, sleep, stress and exercise. If you're feeling low or need someone to talk to, MensLine Australia is available 24/7 on 1300 78 99 78.

Frequently asked questions

What causes low libido in men?

Common causes include stress, depression, relationship problems, low testosterone, an underactive thyroid, some medications, and alcohol or drug use.

Can you increase libido naturally?

Often, yes. Reaching a healthy weight, treating sleep problems, exercising, quitting smoking and keeping alcohol within guidelines can all help.

Does losing weight boost testosterone?

For men carrying excess weight, weight loss is linked with higher testosterone, and the more weight lost, the bigger the rise.

Can a low-fat diet lower testosterone?

Studies suggest very low-fat diets are linked with modestly lower testosterone. Include healthy fats like olive oil, nuts, avocado and oily fish.

Will testosterone treatment fix low libido?

Only if your testosterone is actually low. There's no evidence it improves libido in men with normal levels.

When should I see a practitioner about low sex drive?

If it lasts, is causing distress or affects your relationship, or if you also have erection problems.

References

Research (PubMed)

1. Whittaker J, Wu K. Low-fat diets and testosterone in men: systematic review and meta-analysis of intervention studies. J Steroid Biochem Mol Biol. 2021;210:105878. PubMed 33741447
2. Corona G, Rastrelli G, Monami M, et al. Body weight loss reverts obesity-associated hypogonadotropic hypogonadism: a systematic review and meta-analysis. Eur J Endocrinol. 2013;168(6):829–843. PubMed 23482592
3. Su L, Meng YH, Zhang SZ, et al. Association between obstructive sleep apnea and male serum testosterone: a systematic review and meta-analysis. Andrology. 2022;10(2):223–231. PubMed 34536053
4. Gupta BP, Murad MH, Clifton MM, et al. The effect of lifestyle modification and cardiovascular risk factor reduction on erectile dysfunction: a systematic review and meta-analysis. Arch Intern Med. 2011;171(20):1797–1803. PubMed 21911624
5. de Ligny W, Smits RM, Mackenzie-Proctor R, et al. Antioxidants for male subfertility. Cochrane Database Syst Rev. 2022;5:CD007411. PubMed 35506389

Australian guidelines

6. Healthy Male (Andrology Australia). Low sex drive. View source
7. Healthy Male (Andrology Australia). Low testosterone (androgen deficiency). View source
8. National Health and Medical Research Council. Australian guidelines to reduce health risks from drinking alcohol. 2020. View source

This article is general information and isn't a substitute for personalised advice. Speak to your practitioner about your situation.