How to increase libido in women

Low libido affects roughly 40% of women. The causes range from hormonal shifts and chronic stress to sleep deprivation and relationship dynamics. Research shows that with exercise, good sleep, the right diet, and maybe a bit of cannabis, you can boost arousal and desire.

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, which target libido from multiple angles in a single microdosed gummy.

What causes low libido in women?

Female sexual desire is shaped by an intricate mix of hormonal balance, psychological state, physical health, and relationship satisfaction, all working together or against each other.

The most common drivers of low libido in women include:

• hormonal fluctuations (especially during perimenopause, menopause, and postpartum)
• chronic stress
• medications like SSRIs, hormonal birth control, blood pressure medications, and antihistamines
• poor body image
• relationship dissatisfaction

Low libido is rarely caused by one thing. A woman dealing with work stress, poor sleep, and an SSRI prescription may experience compounding effects on desire. Identifying the root causes, rather than reaching for a single fix, is the most effective starting point.

Best ways to increase libido in women

Get moving

Exercise is one of the most reliable ways to boost female libido, and the science runs deeper than "feeling good after a workout." A review in Sexual Medicine Reviews found that acute exercise boosts physiological sexual arousal through increases in sympathetic nervous system activity and endocrine factors, while chronic exercise enhances sexual satisfaction by improving cardiovascular health and body image.

A 2016 study found that postmenopausal women who engaged in frequent physical activity had up to 80% lower chances of having low libido. The mechanism is partly vascular (increased blood flow to the clitoris causes arousal and greater sensitivity) and partly psychological, since regular exercise improves body confidence and reduces stress.

One study review found that women showed elevated levels of sexual desire when they exercised immediately before sexual activity. Three to five moderate sessions per week of strength training or cardio appear to hit the sweet spot. Excessive endurance training, on the other hand, can suppress sex hormones and backfire.

Prioritize sleep

Sleep may be the most underrated libido lever. A longitudinal study of 171 women found that each additional hour of sleep was associated with a 14% increase in the likelihood of engaging in partnered sexual activity the next day, and women who slept longer reported better genital arousal.

Sleep deprivation lowers estrogen and testosterone production while raising cortisol, which creates a hormonal environment that actively suppresses desire. According to a study published in 2025, insomnia, obstructive sleep apnea, circadian rhythm disruptions, and other sleep disorders may all adversely affect sexual desire and satisfaction. Seven to nine hours of quality sleep at a consistent bedtime is a straightforward step that compounds over time.

Manage stress

Higher levels of chronic daily stress are linked to increased sexual problems and reduced sexual satisfaction in women. Cortisol makes you tired; it also actively suppresses the hormones that fuel desire.

Mindfulness practices have been associated with improvement in attentional capacities and clinical symptoms of anxiety and depression, and mounting evidence suggests mindfulness can improve sexual well-being. Even 10 minutes of focused breathing or body scanning per day can shift the nervous system from fight-or-flight into a state where arousal becomes possible. 

Managing anxiety with microdosed cannabis is another approach gaining traction for women whose stress response interferes with desire.

Eat for arousal

No single food will transform your sex life, but certain nutrients support the biological pathways behind desire.

L-arginine, an amino acid found in meat, fish, dairy, and whole grains, helps the body produce nitric oxide, a molecule that opens blood vessels and increases blood flow to the genitals. Some evidence suggests L-arginine can improve libido, as well as decrease vaginal dryness and increase clitoral sensation.

Foods rich in L-arginine include:

• Peanuts
• Soybeans
• Sesame seeds
• Spirulina
• Chicken
• Lentils
• Chickpeas
• Oats

Omega-3 fatty acids from fatty fish support hormonal balance and reduce inflammation that can dampen desire. Reducing alcohol intake also helps, as alcohol is a well-documented libido suppressor despite its reputation as a social lubricant.

Other foods with links to sexual function include dark chocolate (increases dopamine), pomegranates (may support testosterone production), oysters and shellfish (high in zinc, a precursor for sex hormones), and watermelon (contains citrulline, a nitric oxide booster). 

Try libido-boosting supplements

Several supplements have clinical evidence supporting their use for female sexual function, though research is still emerging for most of them.

Maca root is the most researched option. A double-blind, placebo-controlled trial found that maca root (3 g per day) improved sexual dysfunction in women who take SSRIs, with the most significant benefits seen in postmenopausal women. Maca appears to work independently of hormone levels, as it improves desire without altering estrogen or testosterone.

Ashwagandha may improve lubrication, arousal, and sexual satisfaction in women based on a 2015 study, and its well-documented ability to reduce cortisol makes it a strong choice for women whose libido tanks under stress.

Red ginseng has shown promise in randomized controlled trials. One study found that a supplement containing ginseng alongside other botanicals produced statistically significant improvements in sexual desire, satisfaction, and frequency of intercourse in premenopausal women.

Dehydroepiandrosterone (DHEA), a precursor hormone that the body converts to estrogen and testosterone, has shown efficacy as a vaginal suppository for postmenopausal women dealing with vaginal dryness and reduced sensation.

Microdose cannabis

Research increasingly supports low-dose cannabis as a tool for female sexual function. In a 2019 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.

CB1 and CB2 receptors exist throughout the endocannabinoid system in brain regions that regulate arousal and throughout reproductive organs. Low doses of cannabinoids may alleviate anxiety associated with sexual activities, which disinhibits sexual desire and arousal, particularly in women.

A study using the Female Sexual Function Index found a dose-response relationship, where increased cannabis use frequency was associated with improved desire, arousal, orgasm, and overall satisfaction scores, and each additional step of use frequency reduced the odds of female sexual dysfunction by 21%.

Research indicates dose-dependent effects on female sexual desire and receptivity; low doses generally facilitate or have no effect, while high doses may inhibit. A 2.5–5 mg THC dose can heighten sensation and reduce inhibition without the sedation or anxiety that higher doses trigger.

Our Love gummies hit this range with 5 mg THC and 5 mg CBD, plus a botanical blend of ashwagandha, maca, damiana leaf, horny goat weed, L-citrulline, red ginseng, cordyceps, and tribulus. Rather than stacking six separate supplements, you get a single microdosed gummy that addresses libido from multiple pathways, through stress reduction, blood flow, hormonal support, and mood.

For a deeper look at the science, read about why sex feels better with cannabis.

Address hormonal changes

For women in perimenopause or menopause, hormonal shifts are often the primary driver of low libido. Declining estrogen levels can lead to vaginal dryness, thinning of vaginal tissue, and reduced sensitivity, all of which make sex uncomfortable and further dampen desire.

According to research, hormone replacement therapy can improve sexual desire and symptoms like vaginal dryness in menopausal women. Vaginal estrogen, DHEA suppositories, and systemic hormone therapy are all options worth discussing with a healthcare provider. For women not ready for HRT, phytoestrogenic foods (soy, flax, red clover) and adaptogenic herbs can offer milder support. 

Women who experience menopause-related changes may find that addressing hormonal shifts alongside stress management and supplementation produces the most noticeable improvement.

How to increase female libido instantly

There's no true "instant" libido fix, but some strategies work faster than others by targeting the nervous system and arousal pathways 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. Because microdosed gummies deliver a precise, predictable dose, you know exactly what you're getting.
• Acute exercise: A 20–30 minute workout increases blood flow, activates the sympathetic nervous system, and releases endorphins that prime the body for arousal.
• Mindfulness and body scanning: Even five minutes of focused breathing can shift the nervous system from a stressed state to a receptive one. Paying attention to bodily sensations without judgment is a fast track to being present during intimacy.
• Sensory priming: Warm baths, massage, or extended foreplay activate the parasympathetic nervous system and increase genital blood flow before intercourse. Spending more time on touching, kissing, and oral sex can enhance the entire sexual experience and increase desire.
• Reducing distractions: Put the phone in another room. Research shows that stress and distraction are among the biggest barriers to sexual arousal in women, and sometimes the fastest way to increase desire is simply removing what's suppressing it.

Best nama products for female 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. Take a gummy 45–60 minutes before you want to feel the effects. If you're new to THC, start with half a gummy (2.5 mg) and see how you respond.

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

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Stanton, A. M., Handy, A. B., & Meston, C. M. (2018). The Effects of Exercise on Sexual Function in Women. Sexual medicine reviews, 6(4), 548–557. https://doi.org/10.1016/j.sxmr.2018.02.004

Nazarpour, S., Simbar, M., Ramezani Tehrani, F., & Alavi Majd, H. (2016). Sexual Function and Exercise in Postmenopausal Women Residing in Chalous and Nowshahr, Northern Iran. Iranian Red Crescent medical journal, 18(5), e30120. https://doi.org/10.5812/ircmj.30120

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

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Andersen, M. L., & Tufik, S. (2025). Sleep disorders and sexual function in women. Maturitas, 199, 108625. https://doi.org/10.1016/j.maturitas.2025.108625

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Dongre, S., Langade, D., & Bhattacharyya, S. (2015). Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Improving Sexual Function in Women: A Pilot Study. BioMed research international, 2015, 284154. https://doi.org/10.1155/2015/284154

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Further Reading

Is cannabis good for libido?

Do edibles make you last longer in bed?

Best strains of weed for sex

Is microdosed cannabis good for menopause?

How to increase libido in men

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