For most adults, it’s common and even normal to experience low libido from time to time. But if your sex drive has taken a nosedive as of late to the chagrin of you and/or your partner, it could be worth taking a closer look. Sure, hormones are likely involved—but other factors, including your diet, can help or hinder your sexual desire. An excess of certain items like sugar is linked to low libido, while an absence of others could also be a trigger.
“Diet matters so much more than people think,” says board-certified functional and cosmetic OB-GYN Michael Reed, MD, NCMP. “If your body isn’t getting what it needs, it’s not going to prioritize sex drive.”
Ahead, we’re covering five key nutrients linked to low libido. Plus, you will get tips to get more of each to enrich both your diet and sex life.
The Supplement Guide for a Healthier Libido
1. Iron
“When it comes to low libido, a few key vitamin and mineral deficiencies can play a big role,” says Dr. Reed. “Low iron is a major one. if you’re not getting enough, your energy tanks—and so does your sex drive.”
Iron deficiency affects an estimated 14 percent of adults in the United States—most often young women. However, per a 2023 article in Sexual Medicine Reviews, iron deficiency can heighten the risk of (or worsen) sexual dysfunction across all age groups.
The fix: It’s typically easy and inexpensive to test for iron deficiency, so it could be worth consulting your doctor if you experience telltale signs—including but not limited to fatigue, shortness of breath, sallow skin, and low libido. Aside from heeding your doctor’s advice, you can aim to include more high-iron foods in your diet, such as:
- Oysters
- White beans
- Spinach
- Lentils
- Red meat
- Tofu
Supplementing with iron is also a simple yet effective intervention to boost your levels. HUM’s Base Control with iron offers 100 percent of the DV (18 milligrams) for adult women ages 19 to 50.
2. Vitamin D
Vitamin D is another highly common nutrient deficiency, affecting an estimated 35 percent of adults in the US. Unfortunately, it can tank libido in men and women alike. A 2018 study found that male participants deficient in vitamin D had lower scores for erectile dysfunction, sexual desire, and orgasmic function compared to healthy men. Another small 2016 study found that female participants with vitamin D deficiency had lower scores for sexual desire, orgasm, and satisfaction compared to women with adequate vitamin D status.
“Vitamin D supports hormone regulation, and low levels have been linked to lower testosterone,” Dr. Reed shares, reminding us that women need this sex hormone as well. Vitamin D deficiency can also lead to low estrogen in women, not only lowering libido but also triggering vaginal dryness and irritation.
The fix: Fortunately, boosting your vitamin D levels can improve sexual function—not to mention support your immune function and hormonal health. While the sunshine vitamin isn’t readily available in a ton of foods, you can find it in the likes of salmon, tuna, eggs, and fortified cereal and orange juice. Aiming to get a bit of sunlight daily can also boost your levels while helping to regulate your circadian rhythm, which could give you more energy throughout the day *and* for any bedtime activity. Last but not least, vitamin D supplements (such as HUM’s vegan D3, Here Comes the Sun) are a great option.
3. Magnesium
Your body needs magnesium for just about every bodily function and process, sex drive, among them. Low magnesium—another common nutrient deficiency not only in the United States but worldwide—is associated with low testosterone, which again can lead to dips in libido across all genders. “Magnesium helps with stress and relaxation, which are crucial for getting in the mood,” adds Dr. Reed.
The fix: To boost your libido and mood one bite at a time, prioritize foods with magnesium such as pumpkin seeds, chia seeds, almonds, spinach, beans, peanut butter, and rice. Better yet, even dark chocolate is a potent source of the mineral, with one ounce (about a square) offering 15 percent of the DV of the mineral. On the supplement front, HUM’s Base Control offers 50 milligrams (12 percent DV) of magnesium oxide.
4. Zinc
“Zinc is a powerhouse for hormone balance and overall sexual function,” says Dr. Reed. Research shows that zinc administration can improve sexual performance and erectile dysfunction in men. In addition, it’s been shown to boost testosterone levels and sexual function in postmenopausal women, leading to improvements in everything from sexual desire and orgasm to vaginal moisture and less pain during sex.
Zinc deficiency can also lead to low levels of thyroid hormones, which can negatively impact your sex life. “Since the thyroid regulates metabolism, energy, and hormones, a sluggish thyroid can mean a sluggish libido,” Dr. Reed explains. Alongside zinc, the minerals selenium and iodine can also help keep your thyroid levels in check, he adds.
The fix: Dr. Reed advises getting zinc from oysters, claiming that they have their aphrodisiac rep for a good reason. Other dietary sources of zinc include lobster, chicken, baked beans, chickpeas, and mushrooms. Zinc is also featured in several HUM supplements, including Daily Cleanse, which also offers selenium.
5. Vitamin B12
While the nutrient deficiencies above are most commonly associated with low libido, Dr. Reed says that vitamin B12 could inadvertently interfere with sex drive. “Low vitamin B12 can lead to fatigue and nerve dysfunction, making arousal more difficult,” he explains. Research shows that addressing low vitamin B12 levels could improve sexual function by boosting mood, energy, arousal, and libido.
The fix: Animal foods like meat, poultry, fish, eggs, and dairy are richest in vitamin B12. Those who follow plant-based diets often have to supplement with B12 to ensure adequate intake. HUM’s B12 Turbo has you covered to support energy, mood, and hormonal balance.
The Takeaway
Your vitamin and mineral intake probably isn’t the first thing that comes to mind when you want to boost your libido. However, recognizing and overcoming nutrient deficiencies could be an effective way to get your sex drive ready and roaring once again. “A well-nourished body is a body that wants to be intimate,” says Dr. Reed. “Even small tweaks—like cutting back on processed foods and sugar, which can cause inflammation and hormonal disruption—can make a difference.”
As we can see, sex drive isn’t solely influenced by your hormones—including those that fluctuate throughout your cycle and major life events (like pregnancy, postpartum, and menopause) alone. “It’s also about energy, mood, stress levels, and even gut health,” Dr. Reed shares. “If you’re constantly exhausted, dealing with brain fog, or struggling with anxiety, those things are all connected to libido, too.”
He says the best way to get your libido back won’t focus on meds or nutrition alone. Instead, he emphasizes taking a holistic approach. “Dial in nutrition, manage stress, get enough sleep, and move your body,” Dr. Reed advises. “If things still feel off, that’s your cue to check in with a doctor. Sometimes, a simple nutrient boost or hormone tweak can make all the difference.”
FAQs: Low Libido and Nutrient Deficiencies
What is the main cause of low libido?
There are many causes of low libido. In women, these include but aren’t limited to “hormones shifting throughout your cycle, estrogen drops during perimenopause and menopause, and things like stress, pregnancy, and even birth control,” says Dr. Reed.
Is it normal to have no libido?
“If your sex drive dips occasionally, it’s no big deal,” says Dr. Reed. Intermittent bouts of low sex drive are normal and often expected due to hormonal fluctuations, stress, fatigue, and similar factors. “But if it’s consistently low, if you’re feeling disconnected from your partner, or if it’s affecting your confidence, that’s a sign to check in with a doctor or dietitian,” he shares.
What vitamin deficiency causes sexual dysfunction?
Vitamin D deficiency can cause or exacerbate sexual dysfunction across genders. Low vitamin B12 levels can also make arousal difficult due to low energy and nerve dysfunction. “Folate (Vitamin B9) is key for hormone balance and mood regulation, and a deficiency can contribute to feeling low or anxious,” adds Dr. Reed.
What mineral deficiency causes low libido?
Iron deficiency is the most common mineral deficiency associated with low libido. However, Dr. Reed says that low magnesium and zinc could also end up sabotaging your sex drive. Zinc, selenium, and iodine could also help regulate thyroid hormones, thus helping to support a healthy libido.
Can vitamin B12 deficiency cause low libido?
Vitamin B12 deficiency may indirectly lead to low libido. Conversely, improving B12 status has been shown to boost sex drive, arousal, energy, mood, and overall sexual function.
