How to Boost Your Sex Drive as a Man

A man’s sex drive is largely influenced by testosterone, the hormone that plays a key role in sexual desire. Low testosterone levels can cause decreased libido and erectile dysfunction. Although testosterone levels naturally decline with age, other factors can also contribute to a decrease in sex drive. These include stress, anxiety, relationship problems, and depression.

Fortunately, there are several things you can do to boost your sex drive and improve your overall sexual health.

1. Get regular exercise

Research shows that regular exercise can help boost your libido by increasing testosterone levels and improving sexual function. Aim for at least 30 minutes of moderate-intensity exercise on most days of the week. In addition to improving your physical health, exercise can also reduce stress and improve your mood, both of which can help increase your libido.

2. Eat a healthy diet

Eating a diet that’s full of whole foods, including plenty of fruits, vegetables, lean protein, and healthy fats, is essential for good sexual health. Processed foods, on the other hand, can lead to insulin resistance, which has been linked to low testosterone levels and reduced sexual desire. So make sure to fill up on healthy foods like salmon, avocados, nuts, seeds, and leafy greens.

3. Get enough sleep

Getting enough sleep is crucial for overall health and well-being, including sexual health. Research shows that men who get less than six hours of sleep per night have lower testosterone levels than those who get seven or more hours. In addition to causing tiredness during the day, insufficient sleep can also lead to anxiety and depressive symptoms, decreasing libido. Aim for seven to eight hours of sleep per night.

4. Take supplements

If you’re looking for extra help in boosting your sex drive, there are some supplements you can try. Ginkgo biloba is an herb often taken to improve blood circulation and cognitive function. Research suggests it may also help increase libido by reducing anxiety and improving blood flow to the genitals. Another supplement you might want to try is L-citrulline, an amino acid thought to improve blood flow by increasing nitric oxide production in the body. L-citrulline is found in watermelon and other citrus fruits and can also be taken in supplement form.

5. Talk to your doctor

If you’re concerned about your low sex drive or if lifestyle changes haven’t helped, make an appointment with your doctor or a urologist (a doctor specializing in sexual health). They’ll be able to assess whether your low libido is due to an underlying medical condition or if it’s a side effect of medication you’re taking.