How to increase libido in men

Low libido affects roughly 1 in 5 men, and it’s not always about testosterone. Stress, poor sleep, sedentary habits, and medications reduce sexual desire. The fix involves a combination of lifestyle changes, targeted nutrition, the right mindset, and perhaps some cannabis.

Our Love gummies combine 5 mg of THC and 5 mg of CBD with a botanical blend of ashwagandha, maca, damiana, and horny goat weed, targeting libido from multiple angles in a single microdosed gummy.

What causes low libido in men?

Normal male sexual function progresses through libido, erection, orgasm with ejaculation, and detumescence. Testosterone regulates every step. When desire drops, the cause is usually a mix of hormonal, psychological, and physical factors.

The most common drivers of low libido in men include:

• declining testosterone
• chronic stress and elevated cortisol
• medications like SSRIs, antipsychotics, blood pressure drugs, and finasteride
• poor sleep and sleep disorders like obstructive sleep apnea
• excess alcohol consumption and smoking
• obesity and metabolic syndrome
• depression and anxiety
• relationship dissatisfaction

Best ways to increase libido in men

Exercise

Compared with sedentary men, those who exercise regularly have higher testosterone levels, greater libido, and greater fertility, according to 2017 research. Exercise improves blood flow while also boosting mood, reducing stress, and improving body confidence.

A systematic review of randomized controlled trials found that regular aerobic exercise is a promising and effective non-pharmacological therapy for improving erectile function in men. Just 30 minutes of walking a day may decrease the risk of erectile dysfunction by up to 41%, according to a 2006 study.

Research published in 2020 shows that weightlifting and bodyweight exercises temporarily increase testosterone levels, which can boost libido. Squats, deadlifts, bench presses, and other compound movements produce the largest hormonal response.

A study of 1,077 men found that exposure to higher levels of chronic intense endurance training was associated with decreased libido scores. The sweet spot appears to be moderate exercise three to five times per week. If you’re training more than 10 hours weekly and noticing low desire, your training load may be a factor.

Sleep

Cutting back on sleep reduces testosterone levels. A University of Chicago study found that men who slept less than five hours a night for one week had lower testosterone than when they had a full night’s sleep.

That same study concluded that skipping sleep reduces young men’s testosterone levels by the same amount as aging 10 to 15 years. The majority of daily testosterone release in men occurs during sleep, so chronic sleep restriction directly undermines the hormone that fuels desire.

Men with obstructive sleep apnea, non-standard work shifts, or chronic sleep deprivation often report decreased sexual drive, even when testosterone levels are within the normal range. This suggests fatigue disrupts arousal pathways in the brain independently of hormone levels, so sleep quality matters as much as testosterone numbers on a lab test.

Stress management

Cortisol and testosterone have an inverse relationship, so when one goes up, the other tends to drop. Chronic stress keeps cortisol elevated, which suppresses testosterone production at the hypothalamic level and reduces sexual motivation.

Mental health issues like anxiety and depression are common drivers of low libido, and stress can preoccupy the mind, leaving little room for sexual interest.

Exercise helps by releasing endorphins and lowering baseline cortisol. Mindfulness, even 10 minutes a day, can shift the nervous system out of fight-or-flight mode. Managing anxiety with microdosed cannabis is another approach gaining traction, since low-dose THC may calm the stress response without sedation or cognitive impairment.

Libido-boosting supplements

Maca root is the most studied natural aphrodisiac. A 12-week double-blind, placebo-controlled trial found that maca significantly increased sexual desire in men, and the effect was independent of changes in testosterone, estradiol, depression, or anxiety scores.

Ashwagandha may support male sexual health through cortisol reduction. A recent placebo-controlled study found that 300 mg of ashwagandha twice daily improved self-perceived sexual well-being and increased testosterone levels in men with low desire.

Tribulus terrestris has been used in traditional medicine for centuries. Clinical studies found that tribulus significantly improved erectile function scores in men, and one study showed it increased total and free serum testosterone levels.

Red ginseng (Panax ginseng) has the strongest evidence base among herbal supplements for erectile function. A randomized, double-blind, placebo-controlled study found that Korean ginseng at doses of 2,000–3,000 mg per day significantly improved erectile function scores.

nama’s Love gummies include all of these ingredients alongside microdosed THC and CBD. Rather than stacking multiple supplements, you get a single gummy that addresses libido from several pathways.

Eating for testosterone and blood flow

Diet affects the hormonal and vascular systems that drive male sexual function. Several nutrients have research-backed links to testosterone production and erectile health.

• Zinc aids in testosterone synthesis. Oysters are the richest dietary source, but red meat, poultry, beans, and pumpkin seeds all contribute. Zinc deficiency is associated with hypogonadism in men.
• L-arginine converts to nitric oxide, the same molecule that erectile dysfunction drugs target. Nitric oxide relaxes blood vessels and increases blood flow to the penis. L-arginine is found in meat, fish, dairy, and nuts.
• Vitamin D deficiency correlates with low testosterone. Fatty fish, fortified foods, and direct sunlight are the primary sources. Many men are deficient in vitamin D without knowing it.
• Omega-3 fatty acids from fatty fish reduce inflammation and support cardiovascular health, both of which are important for healthy erections. 
• Alcohol is a testosterone suppressor and libido killer at even moderate intake levels. This is one of the many reasons people are choosing microdosed cannabis drinks over alcohol.

Microdosing cannabis

Cannabis has been used as an aphrodisiac across cultures for centuries, and modern research is catching up. In a survey of over 200 cannabis users, 58.9% said cannabis increased their desire for sex, 73.8% reported increased sexual satisfaction, 74.3% reported increased sensitivity to touch, and 65.7% reported more intense orgasms.

A 10-year single-center study of nearly 8,000 men found that cannabis users reported increased sexual frequency compared to non-users, and a review of self-reported effects found 51.3% of men reported increased sexual arousal and 73.5% reported increased sexual pleasure.

Research shows that low doses of cannabis increase sexual desire and enjoyment, while higher doses reduce sexual desire and performance in men. Due to cannabis’s muscle relaxant properties, higher doses may inhibit men’s sexual functioning, which is why microdosing is the smart approach.

Cannabis works through the endocannabinoid system. CB1 and CB2 receptors are present in brain regions that regulate arousal and in reproductive organs. Cannabis may indirectly boost sexual functioning by decreasing anxiety and increasing relaxation and sensory focus. Both men and women report heightened sensitivity to touch and taste during sex after low-dose cannabis use.

Our Love gummies deliver 5 mg THC and 5 mg CBD per gummy, which is right in the microdose range that research supports. For more on the science, read about why sex feels better with cannabis and what the research says about cannabis and libido.

Addressing testosterone decline

For men over 40, declining testosterone is often a primary driver of low libido. According to research, by age 70, 30% of men will have low testosterone levels, and symptoms include decreased libido, erectile dysfunction, decreased energy, depressive symptoms, and fatigue.

Testosterone therapy has been shown to improve libido in men with low testosterone levels at baseline. TRT is available as injections, patches, gels, and pellets, and should be discussed with a healthcare provider who can confirm low levels through blood testing.

For men with mild erectile dysfunction and low testosterone, testosterone replacement as a standalone treatment can improve erectile function. In men with more severe ED who don’t respond to PDE5 inhibitors like Viagra, normalizing testosterone can improve their response to those medications.

For men not ready for TRT, the lifestyle strategies mentioned above can raise testosterone naturally. Losing excess body fat is particularly effective, since adipose tissue converts testosterone to estrogen through a process called aromatization.

How to increase male libido instantly

There’s no true “instant” libido fix, but some strategies act faster than others by targeting the nervous system and blood flow directly.

• Microdosed cannabis: THC edibles at 2.5–5 mg can take effect within 45–60 minutes and create a state of heightened sensation and reduced inhibition. Microdosed THC edibles deliver a precise, predictable dose every time.
• Acute exercise: A 20–30 minute workout boosts blood flow, temporarily elevates testosterone, and releases endorphins. Strength training in particular triggers a hormonal response that can prime the body for arousal.
• Reduce distractions: Put the phone away. Stress and mental preoccupation are among the biggest barriers to desire, and sometimes the fastest way to increase libido is simply removing what’s suppressing it.
• Sensory priming: Extended foreplay, physical touch, and massage activate the parasympathetic nervous system and increase genital blood flow.
• Cut the alcohol: While a drink may lower inhibition, alcohol suppresses testosterone and impairs erectile function. Switching to a non-alcoholic alternative may make a bigger difference than any supplement.

Best nama products for male libido

nama Love gummies contain 5 mg THC and 5 mg CBD per gummy, plus ashwagandha, horny goat weed, damiana, L-citrulline, maca, red ginseng, cordyceps, and tribulus. They target stress reduction, blood flow, hormonal support, and arousal in one gummy. 

The effects last 4–6 hours, which gives you a wide window without needing to redose. Every gummy contains the same cannabinoid and botanical content, so you get the same experience each time. All nama gummies are vegan, gluten-free, made from premium American hemp, and third-party tested for purity and potency.

Resources

Low libido (Low sex drive). (2026, February 16). Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/15216-low-libido-low-sex-drive

Corona, G., & Maggi, M. (2022). The role of testosterone in male sexual function. Reviews in endocrine & metabolic disorders, 23(6), 1159–1172. https://doi.org/10.1007/s11154-022-09748-3

Hackney, A. C., Lane, A. R., Register-Mihalik, J., & Oʼleary, C. B. (2017). Endurance Exercise Training and Male Sexual Libido. Medicine and science in sports and exercise, 49(7), 1383–1388. https://doi.org/10.1249/MSS.0000000000001235

Almuqahwi, A., Alabdrabulridha, H., Aljumaiah, R. M., Alfaifi, A. J., Alnaim, M. F., Alfaifi, I. A., Alsaleh, N. A., Abdullah Alsalem, N., Alsuwaylih, F., Ahmed Ali Almana, A., Altaweel, F. I., Alsalman, S. M., & AlAli, Y. (2023). A Systematic Review on the Relationship Between Physical Activity and Sexual Function in Adults. Cureus, 15(12), e51307. https://doi.org/10.7759/cureus.51307

Bacon, C. G., Mittleman, M. A., Kawachi, I., Giovannucci, E., Glasser, D. B., & Rimm, E. B. (2006). A prospective study of risk factors for erectile dysfunction. The Journal of urology, 176(1), 217–221. https://doi.org/10.1016/S0022-5347(06)00589-1

D'Andrea, S., Spaggiari, G., Barbonetti, A., & Santi, D. (2020). Endogenous transient doping: physical exercise acutely increases testosterone levels-results from a meta-analysis. Journal of endocrinological investigation, 43(10), 1349–1371. https://doi.org/10.1007/s40618-020-01251-3

Hackney, A. C., Lane, A. R., Register-Mihalik, J., & Oʼleary, C. B. (2017). Endurance Exercise Training and Male Sexual Libido. Medicine and science in sports and exercise, 49(7), 1383–1388. https://doi.org/10.1249/MSS.0000000000001235

Leproult, R., & Van Cauter, E. (2011). Effect of 1 week of sleep restriction on testosterone levels in young healthy men. JAMA, 305(21), 2173–2174. https://doi.org/10.1001/jama.2011.710

Gonzales, G. F., Córdova, A., Vega, K., Chung, A., Villena, A., Góñez, C., & Castillo, S. (2002). Effect of Lepidium meyenii (MACA) on sexual desire and its absent relationship with serum testosterone levels in adult healthy men. Andrologia, 34(6), 367–372. https://doi.org/10.1046/j.1439-0272.2002.00519.x

Khanna, A., Khanna, M., & Panchal, P. (2026). Efficacy and safety of ashwagandha root extract on sexual health in healthy Men: a prospective, randomized, double-blind, placebo-controlled study. Frontiers in reproductive health, 8, 1774098. https://doi.org/10.3389/frph.2026.1774098

Xu, D., Zhang, Y., Bai, J., Yuan, H., Wang, T., Liu, J., Song, W., & Ma, D. (2023). Botanical drugs for treating erectile dysfunction: clinical evidence. Frontiers in pharmacology, 14, 1232774. https://doi.org/10.3389/fphar.2023.1232774

Jang, D. J., Lee, M. S., Shin, B. C., Lee, Y. C., & Ernst, E. (2008). Red ginseng for treating erectile dysfunction: a systematic review. British journal of clinical pharmacology, 66(4), 444–450. https://doi.org/10.1111/j.1365-2125.2008.03236.x

Te, L., Liu, J., Ma, J., & Wang, S. (2023). Correlation between serum zinc and testosterone: A systematic review. Journal of trace elements in medicine and biology : organ of the Society for Minerals and Trace Elements (GMS), 76, 127124. https://doi.org/10.1016/j.jtemb.2022.127124

Wu, G., Meininger, C. J., McNeal, C. J., Bazer, F. W., & Rhoads, J. M. (2021). Role of L-Arginine in Nitric Oxide Synthesis and Health in Humans. Advances in experimental medicine and biology, 1332, 167–187. https://doi.org/10.1007/978-3-030-74180-8_10

Barbonetti, A., Vassallo, M. R., Felzani, G., Francavilla, S., & Francavilla, F. (2016). Association between 25(OH)-vitamin D and testosterone levels: Evidence from men with chronic spinal cord injury. The journal of spinal cord medicine, 39(3), 246–252. https://doi.org/10.1179/2045772315Y.0000000050

Zivkovic, A. M., Telis, N., German, J. B., & Hammock, B. D. (2011). Dietary omega-3 fatty acids aid in the modulation of inflammation and metabolic health. California agriculture, 65(3), 106–111. https://doi.org/10.3733/ca.v065n03p106

Emanuele, M. A., & Emanuele, N. V. (1998). Alcohol's effects on male reproduction. Alcohol health and research world, 22(3), 195–201.

Wiebe, E., & Just, A. (2019). How Cannabis Alters Sexual Experience: A Survey of Men and Women. The journal of sexual medicine, 16(11), 1758–1762. https://doi.org/10.1016/j.jsxm.2019.07.023

Shiff, B., Blankstein, U., Hussaen, J., Jarvi, K., Grober, E., Lo, K., Lajkosz, K., & Krakowsky, Y. (2021). The impact of cannabis use on male sexual function: A 10-year, single-center experience. Canadian Urological Association journal = Journal de l'Association des urologues du Canada, 15(12), E652–E657. https://doi.org/10.5489/cuaj.7185

Lissitsa, D., Hovers, M., Shamuilova, M., Ezrapour, T., & Peled-Avron, L. (2024). Update on cannabis in human sexuality. Psychopharmacology, 241(9), 1721–1730. https://doi.org/10.1007/s00213-024-06643-4

Moser, A., Ballard, S. M., Jensen, J., & Averett, P. (2023). The influence of cannabis on sexual functioning and satisfaction. Journal of cannabis research, 5(1), 2. https://doi.org/10.1186/s42238-022-00169-2

Rizk, P. J., Kohn, T. P., Pastuszak, A. W., & Khera, M. (2017). Testosterone therapy improves erectile function and libido in hypogonadal men. Current opinion in urology, 27(6), 511–515. https://doi.org/10.1097/MOU.0000000000000442

Further Reading

Do edibles make you last longer in bed?

Best strains of weed for sex

How to increase libido in women

The benefits of microdosed THC for libido

How to microdose edibles for anxiety

nama CBD FDA & legal disclaimer

Our products are not intended to diagnose, treat, cure, or prevent any disease. They are not a replacement for prescription medications and have not been evaluated by the Food and Drug Administration (FDA).

The information provided on this website does not and is not intended to constitute legal advice or any statements of the status of any laws. Any information, content, and materials available on this site are for general informational purposes only and are not intended to be relied upon for any purpose.

Readers of this website should contact their attorney to obtain advice concerning any particular legal matter, including decisions on what products are, or are not, legal to sell, possess, or consume. No reader, user, or browser of this site should act or refrain from acting based on information on this site without first seeking legal advice from their own counsel in the relevant jurisdiction.

Only your attorney can provide assurances that the information contained herein—and your interpretation of it—is applicable or accurate for your particular situation. Use of, and access to, this website or any of the links or resources contained within the site do not create an attorney-client relationship between the reader, user, or browser, and website authors, contributors, contributing law firms, or committee members and their respective employers.