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I’m a menopausal woman. I write about what it's like to get through the hormonal transition we’ve come to know as menopause. My intent is to help us all age together in the best and healthiest way possible. Let’s not suffer in silence. Let’s normalize the conversation. 


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Many menopausal women struggle with lack of desire and sexual dysfunction, which can greatly impact their relationships and overall well-being, however, don't fret, there are some foods that increase libido!

While various factors contribute to these issues, such as stress, hormone imbalances, and unhealthy lifestyles, incorporating certain foods into your diet can be a practical natural approach to enhancing libido and improving sexual health.

Click here if you are curious about Acupuncture for Low Libido.

In this blog post, we will explore the top 17 foods that increase libido, focusing on their positive effects on blood circulation, hormone levels, and sexual function.

1. Dark Chocolate: A delicious aprhodisiac

Dark chocolate, rich in antioxidants and flavonoids, has been linked to increased blood flow and improved sexual function

In addition, it contains phenylethylamine, a compound that promotes the release of endorphins, dopamine, and serotonin, enhancing mood and sexual arousal.

Cacao stimulates the production of endorphins, the "feel-good" hormones, which can contribute to an increased sense of well-being and heightened pleasure

Cacao is rich in flavonoids, antioxidants that support healthy blood flow and cardiovascular health, leading to improved circulation to the genital area and enhanced sexual function.

Therefore, grab a piece of high-quality dark chocolate to elevate your libido and create a satisfying sexual experience.

2. Pumpkin seeds: Nutrient Packed Powerhouse

Pumpkin seeds are a great source of zinc, which plays a vital role in testosterone production and maintaining healthy sexual function.

Additionally, they are rich in B vitamins, essential for energy production and hormone regulation.

Snacking on pumpkin seeds or incorporating them into meals can provide the building blocks for a healthy libido.

3. Chili Peppers: Spice Up Your Sex Life

Spicy chili peppers contain capsaicin.

This compound stimulates nerve endings and increases blood flow.

This boost in circulation can enhance sexual arousal and improve erectile function in men.

So by including a dash of chili peppers in your meals or adding a spicy kick to your favorite dishes can spice up your sex life.

4. Fatty Fish: Omega-3 Fatty Acids for Sexual Vitality

Fatty fish, such as salmon and mackerel, are excellent sources of omega-3 fatty acids.

These essential fats promote cardiovascular health, reduce inflammation, and support hormone production

Incorporating fatty fish into your diet can improve blood flow to sexual organs and maintain healthy testosterone levels, contributing to a robust libido.

5. Olive Oil: Nourish Your Libido and Heart

Olive oil, a staple of the Mediterranean diet, contains monounsaturated fats that help lower cholesterol levels and improve blood vessel health.

By promoting a healthy cardiovascular system, olive oil enhances blood circulation, ensuring optimal function of sexual organs.

Use olive oil as a primary cooking oil and dressing to nourish your libido and support a healthy heart.

6. Citrus Fruits: Vitamin C for Sexual Vitality

Citrus fruits, such as oranges and grapefruits, are rich in vitamin C, which aids in collagen production and improves blood vessel health.

Strong and flexible blood vessels contribute to better blood circulation and sexual function.

Including citrus fruits in your diet provides a refreshing and libido-boosting dose of vitamin C.

7. Maca Root: An Ancient Libido Enhancer

Maca root, a natural aphrodisiac, has been used for centuries to improve sexual desire and performance.

It helps balance hormone levels, increases energy production, and enhances sexual stamina.

Adding maca powder to smoothies or incorporating it into your cooking can support a healthy libido and overall sexual well-being.

8. Pomegranate Juice: A Potent Libido Elixir

Pomegranate juice is packed with antioxidants promoting cardiovascular health and increasing nitric oxide production.

Nitric oxide relaxes blood vessels, improving blood flow to the genital area and enhancing sexual function.

Studies have shown that regularly consuming pomegranate juice can improve erectile function and increase sexual satisfaction.

Incorporate this delicious and refreshing elixir into your daily routine to support a healthy libido and enjoy a more fulfilling sex life.

9. Green Tea: A Calming Brew for Enhanced Libido

Green tea is a natural beverage with antioxidants linked to numerous health benefits, including improved sexual function.

The catechins in green tea help relax blood vessels, increase blood flow, and enhance sexual arousal.

Additionally, the amino acid L-theanine found in green tea promotes relaxation and reduces stress, positively impacting sexual desire and performance.

Sipping on a cup of green tea can be a calming ritual that supports a healthy libido.

10. Whole Grains: Foods to Increase libido

Whole grains, such as quinoa, brown rice, and oats, are excellent sources of complex carbohydrates that provide sustained energy throughout the day.

Click here if you want to make a kick a$$ quinoa dish! 

They also contain B vitamins, which support healthy hormone production and energy levels.

By incorporating whole grains into your diet, you can ensure optimal energy for sexual activity and maintain a healthy sex drive.

11. Red Wine: A Glass of Passion

Moderate consumption of red wine positively affects sexual health.

Red wine contains antioxidants that improve blood vessel health and increase blood flow.

It also contains resveratrol, which may enhance sexual function and promote healthy testosterone levels.

Click here to learn more about resveratrol and alcohol consumption during menopause. 

Remember to enjoy red wine in moderation, as excessive alcohol consumption can have the opposite effect on libido.

12. Sweet Potatoes: The Libido-Boosting Root Vegetable

Sweet potatoes are rich in vitamins A and C, essential for hormone production and a healthy libido.

These vitamins also support the production of histamine, a compound released during sexual arousal.

By including sweet potatoes in your meals, you can give your body the necessary nutrients to maintain a healthy sex drive and enjoy a satisfying sexual experience.

13. Pine Nuts: Tiny Nutritional Powerhouses

Pine nuts are a great source of zinc, a mineral crucial in male hormone production and sexual function.

They are also rich in essential fatty acids, which support healthy hormone levels and blood circulation.

Incorporating pine nuts into your diet, whether in salads, pesto or as a topping, can contribute to a healthy libido and improved sexual performance.

14. Dairy Products: Calcium for Sexual Health

Dairy products, such as milk, yogurt, and cheese, are excellent sources of calcium, a mineral that is important for muscle contraction, including the muscles involved in sexual arousal and orgasm.

Calcium also aids in regulating hormone levels, supporting a healthy sex drive.

Opt for full-fat options to maintain a heart-healthy diet while reaping the benefits of calcium for sexual health.

Check out The Meno Method 30 Day Program to learn how you can master your nutrition and press the reset button on your metabolism! 

15. Ginkgo Biloba: A Herb for Enhanced Blood Circulation

Ginkgo biloba, an herb derived from the ginkgo tree leaves, has been used in traditional medicine to improve blood circulation.

It contains compounds that help dilate blood vessels and improve blood flow, which can positively affect sexual function.

Ginkgo biloba supplements or extracts can be considered.

16. Maca Root: A Powerful Libido Booster

Maca root, native to the Andes region, has gained popularity as a natural aphrodisiac and libido enhancer.

It has been traditionally used to improve sexual desire and performance.

Maca root contains unique compounds that help balance hormone levels, increase energy production, and improve sexual stamina.

Adding maca root powder to smoothies or incorporating it into your cooking can be a beneficial way to support a healthy libido and enjoy a satisfying sex life.

17. Mediterranean Diet: A Heart-Healthy Approach to Libido

The Mediterranean diet, rich in fruits, vegetables, whole grains, fish, and healthy fats like olive oil, has numerous health benefits, including improved sexual function.

This diet supports a healthy heart and cardiovascular system, essential for optimal blood flow to the sex organs.

By adopting a Mediterranean diet, you can enjoy a variety of libido-boosting foods and promote overall sexual health.

BONUS! Exercise: An Energy-Boosting Activity

Regular physical activity is crucial in maintaining a healthy libido.

Exercise helps improve blood circulation, reduce stress, and boost energy levels, all contributing to a healthy sex drive.

Activities like brisk walking, jogging, swimming, or strength training can promote sexual arousal, enhance stamina, and improve sexual performance.


When it comes to improving libido and enhancing sexual health, a holistic approach is key.

Along with adopting a healthy diet incorporating libido-boosting foods like dark chocolate, pumpkin seeds, and citrus fruits, it is important to prioritize regular exercise, stress management, and overall physical and mental well-being.

Remember, each individual's experience with libido and sexual desire is unique, and it's essential to consult with a healthcare professional for personalized advice and guidance.

However, by making conscious choices to support your sexual health and incorporating these foods into your daily routine, you can nurture a healthy libido and enjoy a more fulfilling and satisfying sex life throughout the menopause transition.

17 Foods That Increase Libido: Boost Your Sexual Desire

17 foods that increase libido


May 19, 2023


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Dr. Bianca Beldini

I’m your Doctor of Physical Therapy, Acupuncturist, Master Dry Needler, and Triathlon and Running Coach. I’ve been in the health, wellness and fitness industry for over 25 years, and I’m here to help you reach your optimal health.