Low libido in men – common causes and how to get it back

Not in the mood, too stressed or tired? Libido, sex drive or desire for sex, varies dramatically from one person to another and can change depending on their life stage. The causes can be mental as well as physical. In fact, a survey by Viridian revealed 37 per cent of people stated reduced stress had a positive effect on improving libido, of which nearly two in five who reported this were men*.

As well as stress, other considerations for low or no libido in men include low testosterone levels, reduced nutrient intake or deficiencies, medications and lifestyle choices such as alcohol consumption and medicine use. However, by adopting healthy lifestyle changes, seeking psychological support, and using nutritional supplements, it’s possible to improve sex drive.

An insight into male libido

Sexual dysfunction
Men will experience low libido differently to women, with uniquely male symptoms like erectile dysfunction (ED) which can cause physical and mental barriers for sex. Erectile issues, also known as impotence, can be caused by many different factors and can happen in anyone of any age. Generally, this is short term and nothing to worry about but if it persistently happens, it may need to be addressed.

Prostate health
Prostate health can also have an impact. In the past, ED was considered to be entirely due to psychological factors, like stress and anxiety. However, it is now thought that 70% of the time, the problem can be traced to a physical condition.

Lifestyle factors
Being overweight, smoking, and excessive drinking can potentially contribute to erectile difficulties. Stress and, by extension, mental health play a large role in male libido because high levels of chronic stress can significantly reduce quality of life, quality of sleep, and self-esteem. These can cause physical and mental changes which may impact ED. In this situation, the erectile issues may then further impact stress and mood, compounding the problem and creating a vicious cycle.

Low testosterone
Testosterone is a key male hormone involved with libido. Testosterone levels naturally increase during puberty and into adulthood. At the age of 40-50 years old, there is a progressive decline in testosterone levels. It has yet to be confirmed if this is a natural aging process or caused by the accumulation of multiple chronic illnesses that almost all men face as the current research is conflicting. Total testosterone levels seem to be lowering from generation to generation, increasing the likelihood of hypogonadism.

Low testosterone, also known as testosterone deficiency or hypogonadism, is a condition that can be caused by a variety of reasons, such as testicular injury, metabolic diseases including obesity, hypertension, and type 2 diabetes, among others. The condition can affect men of any age and is defined by a low production of testosterone which can present through many different symptoms including reduced libido and erectile dysfunction, loss of lean muscle mass, fatigue, and increased risk of obesity and depression symptoms.

Nutritional deficiencies
Other physical causes for loss of libido may be nutritional deficiencies. Zinc is a key nutrient involved in testosterone production. This mineral helps maintain optimal levels of testosterone as well as supressing inflammation which is linked to erectile issues and lower libido.

Potent Support for Men

As testosterone is a key hormone involved with libido, here are ways to help maintain normal levels. Ashwagandha, a powerful adaptogen, has been found to help increase testosterone levels leading to an improved feeling of sexual wellbeing. It can also support the body during periods of stress.

Multiple clinical studies have shown 250-600mg of fenugreek supplementation daily over 12-weeks increased testosterone levels leading to improved erectile function, mental alertness, mood, and cardiovascular health.

Pumpkin seeds may also support the increase and normalisation of testosterone levels, thus improving libido and sexual function.

Researchers found taking 3g of maca root daily for 12 weeks was shown to increase testosterone levels and sexual desire.

Low vitamin D and zinc levels have an association with lower testosterone levels. Increasing zinc and vitamin D levels may therefore improve sexual function and sexual desire.

Supporting prostate health with saw palmetto in conjunction with pumpkin seed can reduce symptoms of an enlarged prostate (benign prostatic hyperplasia - BPH), which can cause ED due to restricted blood flow to the penis.

In addition to this, beta-sitosterols, found in pine bark extract, have been found to support urinary symptoms of BPH which can improve comfort and quality of life. By the age of 60, around 50% of men are affected by BPH. Pine bark extract may also help support erectile dysfunction by boosting nitric oxide levels in the body. Nitric oxide is responsible for vasodilation and blood flow.

Lifestyle factors
It’s important to take a holistic approach to improving libido by following positive lifestyle habits. Taking moderate physical activity can improve mood and wellbeing which is a big contributor to libido. Any type of exercise from cardio, resistance training to walking can increase testosterone and general wellbeing. Be mindful of carrying out high amounts of cycling which puts pressure on the perineum which can cause ED in men. Maintaining a healthy wealth will go a long way, as being overweight is associated with impaired sexual function.

Other tips include avoiding smoking – nicotine addiction may intensify symptoms of depression, anxiety and increase stress levels, which can reduce libido. Another tip is to reduce stress and drink responsibly.  Alcohol has many negative impacts in the body and can also impact libido. It reduces your sexual sensitivity and consuming large amounts can cause sexual dysfunction.

Conclusion

Research has shown consuming specific nutrients or herbs in supplement form can help support low libido by balancing testosterone levels or reducing symptoms of BPH.   There are also clear benefits by adopting lifestyle changes to improving low libido, which is often caused by other factors. Libido can be a difficult subject to talk about, but don’t be embarrassed as independent health stores are able to help with choosing supplements and providing, diet and lifestyle advice. You can find your nearest one by visiting: www.findahealthstore.com

Advice on choosing supplements

When choosing a supplement, ensure it contains 100% active ingredients and no binders or additives. At Viridian, we avoid junk ingredients to keep them pure, so they benefit you nutritionally as opposed to aiding the manufacturing process. Our formulations are based on human clinical research to ensure therapeutic doses and are nutritionist formulated. The Viridian range is GMO and palm oil free, non-animal tested and uses ethically sourced ingredients.

Author:  Will Jordan, BSc (Hons) MSc, is a Nutrition Advisor at Viridian Nutrition. He holds a Master’s degree in Sports and Exercise Nutrition and BSc in Food and Nutrition.

 

References

*A Viridian Nutrition Survey of 2000 people, July 2024.

Chauhan S, Srivastava MK, & Pathak AK. Effect of standardised root extract of ashwagandha (Withania somnifera) on well-being and sexual performance in adult males: A randmonised controlled trial. Health Science Reports. 2022; 5 (4) e741

Rivas AM, Mulkey Z, Lado-Abeal J, & Yarbrough S. Diagnosing and managing low serum testosterone. Proceedings (Baylor University Medical Centre). 2014; 27 (4) 321-324

Lokeshwar SD, Patel P, Fantus RJ, Halpern J, Chang C, Kargi AY, & Ramasamy R. Decline in Serum Testosterone Levels Among Adolescent and Young Adult Men in the USA. European Urology Focus. 2021; 7 (4) 886-889

 

Mansoonri A, Hosseini S, Zilaee M, Hormoznejad R, & Fathi M. Effect of fenugreek extract supplement on testosterone levels in male: A meta-analysis of clinical trials. Phytotherapy Research. 2020; 34 (7) 1550-1555

Hong H, Kim CS, & Maeng S. Effects of pumpkin seed oil and saw palmetto oil in Korean men with symptomatic benign prostatic hyperplasia. Nutrition Research and Practice. 2009; 3 (4) 323-327

Tršinar B, & Kreft S. Effect of Saw Palmetto Extract on Erectile Dysfunction and Libido in Patients with Lower Urinary Tract Symptoms Because of Benign Prostatic Obstruction. International Journal of Applied Research on Medicinal Plants. 2019; 2, 110, 1-6

Miyoshi M, Tsujimura A, Miyoshi Y, Uesaka Y, Nozaki T, Shirai M, Kiuchi H, Kobayashi K, & Horie S. Low serum zinc concentrations is associated with low serum testosterone but not erectile dysfunction. International Journal of Urology. 2023; 30 (4) 395-400

Wilt TJ, Ishani A, MacDonald R, Stark G, Mulrow CD, & Lau J. Beta-sitosterols for benign prostatic hyperplasia. Cochrane Database of Systematic Reviews. 1999; 3, CD001043

Lafortune D, Girard M, Dussault É, Philibert M, Hébert M, Boislard MA, Goyette M, & Godbout N. Who seeks sex therapy? Sexual dysfunction prevalence and correlates, and help-seeking among clinical and community samples. PLoS One. 2023; 18 (3) e0282618

Feldman HA, Goldstein I, Hatzichrishou DG, Krane RJ, & McKinlay JB. Impotence and its medical and psychosocial correlates: results of the Massachusetts Male Aging Study. Journal of Urology. 1994; 151 (1) 54-61

 

The information contained in this article is not intended to treat, diagnose or replace the advice of a health practitioner. Please consult a qualified health practitioner if you have a pre-existing health condition or are currently taking medication. Food supplements should not be used as a substitute for a varied and balanced diet.