How to Increase Libido After Menopause Naturally
If you're wondering how to increase libido after menopause naturally, start by identifying anything that's making sex uncomfortable. Getting enough sleep, having more energy and feeling better in yourself can also help with your sex drive. Some women try herbal support, although it's best to discuss this with a qualified practitioner who knows your health history.
You may find you've had less interest in sex since you officially entered menopause (which is 12 months after your last menstrual period). For some women, the change happens gradually. Other women notice quite a sudden drop in desire. A low sex drive after menopause doesn't reflect how you feel about your partner or yourself, it can be influenced by hormonal changes, including shifts in oestrogen and testosterone, as well as changes in sleep, mood and overall wellbeing. It’s rarely just one thing, and importantly, many of these factors are within your power to influence through positive, achievable changes.
If you'd like to talk about what's changed and what you can do about it naturally, you can see a menopause naturopath at Floralia for advice based on your individual health story and symptoms.
Why libido drops after menopause
You may still feel desire for intimacy, but notice that sex feels different after menopause. Lower oestrogen means less natural lubrication, so vaginal dryness can lead to painful intercourse. You may also find you need more time to feel aroused. Hormonal changes, including shifts in oestrogen and testosterone, can influence sexual desire, while disrupted sleep and night sweats may leave you feeling exhausted and less inclined towards intimacy.
Other factors can influence your desire for intimacy, too. Stress, anxiety, depression, medications, or feeling less confident in your body can all play a part. Your relationship may have evolved over time, or your partner may be experiencing health changes of their own. Some medications, including certain antidepressants, can also affect libido.
Many women notice a drop in desire during these years. Menopause Alliance Australia estimates that 1 in 3 Australian women aged 40 to 64 experience hypoactive sexual desire disorder. This describes ongoing low sexual desire that causes distress.
Not everyone experiences a drop in their sex drive, though. Some women find they have more interest in sex during perimenopause than they did before.
Start by addressing vaginal dryness and discomfort during sex
If sex has become painful since menopause, it’s worth addressing the discomfort first, rather than focusing on your sex drive. You may still desire intimacy, but find yourself holding back when you’re worried sex may be uncomfortable.
Vaginal lubricants can help with friction during sex. Look for a fragrance-free water-based or silicone-based product, preferably one that's pH-matched. You can also use a vaginal moisturiser a few times a week to help with vaginal dryness, even on days when you're not having sex.
Some vaginal moisturisers contain hyaluronic acid. Researchers looked at its use for vaginal discomfort in a 2026 meta-analysis of randomised trials. They found that it could help relieve discomfort, with few reported side effects.
You may notice that arousal and orgasm take more time than they used to. If you feel pain or tightness in your pelvic area during sex, you can consult a physiotherapist to check whether the problem lies in your pelvic floor muscles. There's no need to push through the discomfort.
If vaginal dryness doesn't improve, talk to your GP about vaginal oestrogen. We look at this option in more detail in the medical section below.
Lifestyle changes that can support your sex drive after menopause
These habits overlap with a wider perimenopause lifestyle plan, so the same changes can help with several symptoms at once.
Move regularly
Walking, swimming, yoga and other forms of regular exercise can help with energy and circulation. Strength training may also help you feel more comfortable in your body. Researchers have examined whether exercise affects sexual desire, too. A 2025 meta-analysis in the International Journal of Nursing Practice looked at 1,127 postmenopausal women and reported improvements in sexual outcomes after 12 weeks. Give your body time to adjust to a new routine and notice how you respond.
Protect your sleep
After several nights of disrupted sleep, you may notice a dip in your desire for intimacy. Menopause symptoms such as night sweats and hot flushes can leave you feeling tired before the day has even started. A Mayo Clinic study of more than 3,400 women found that women who slept poorly were more likely to report sexual dysfunction. The researchers also found a link between getting an extra hour of sleep and having more sexual activity.
Try keeping your bedroom cool and sticking to a regular bedtime if night sweats are waking you up. If they're still disrupting your sleep, talk to your GP about what might help.
Lower stress and alcohol
When life feels stressful, intimacy may be the last thing on your mind. While a drink might help you unwind, alcohol can affect arousal and sexual response. Smoking can also affect circulation, including blood flow to the genital area, which may influence how your body responds to sexual stimulation.
Mindfulness meditation is one way to reduce stress, and it has been studied in women experiencing menopause. A 2025 systematic review published in the International Journal of Sexual Health found improvements in sexual desire and arousal among menopausal women who practised mindfulness.
Eat for energy and circulation
Eating regularly can help if your energy levels have been up and down. Try having some protein with your meals, along with foods containing healthy fats, such as olive oil, avocado, nuts or oily fish. Red meat and leafy greens provide iron, which your body needs to make healthy red blood cells. You can include these foods in a Mediterranean-style balanced diet.
Feeling tired despite getting enough sleep? Low iron or thyroid problems may be part of the reason. A change in your sex drive alongside ongoing tiredness is another reason to speak to your GP. They can advise whether blood tests are needed to check for an underlying cause.
Floralia offers thyroid testing. You can also speak with a clinical nutritionist about your diet and determine whether you're getting enough iron.
Reconnecting with intimacy and desire
You may find that desire for sex works differently after menopause. Some women after menopause don't think about sex very often, but start feeling interested once they're spending time being close to their partner. This is known as responsive desire, and it's a normal part of female sexual response.
It can be difficult to explain to your partner why you're less interested in sex, especially when you're still trying to work it out yourself. They may not realise that sex has become uncomfortable or that your desire has changed. You could start by making time for each other without the expectation of sex. Some couples prefer to schedule sex rather than leave intimacy to chance.
Emotional intimacy doesn't have to involve intercourse. You might enjoy kissing, massage or showering together. A satisfying sex life can take many forms, and intimacy can still bring pleasure and closeness without intercourse.
Changes in body image can affect how you feel about intimacy, too. You might not feel as confident about your body as you once did, or you may be getting used to physical changes that have happened during menopause. Both can affect your self-esteem.
Your partner may have noticed changes in their own sex life. They might not feel like sex as often as they once did, or find that getting an erection has become difficult. Erectile dysfunction can be a sensitive subject for both partners, and sometimes neither person knows how to start the conversation.
Sometimes, relationship problems or past experiences can make intimacy feel more challenging. Couples counselling or a sex therapist can help you work through these concerns together. If anxiety, low mood or other emotional challenges are affecting your sexual relationship, a psychologist trained in cognitive behavioural therapy (CBT) may also be able to support you.
Do herbs and supplements help libido after menopause?
Research into herbal medicines for sexual health after menopause is still limited. While some herbs have shown promising results in small studies, more research is needed to understand how effective they are. A 2023 meta-analysis of 18 randomised controlled trials reported some encouraging findings in postmenopausal women using herbal medicines. However, many of the included studies involved relatively small groups of participants and were conducted in the same country, making it difficult to draw firm conclusions about how well these treatments work more broadly.
The research has focused on five herbs:
Maca: Early research in menopausal women is limited, so more studies are needed to understand whether maca can support sexual health after menopause.
Korean ginseng: A 2016 review suggested it may help with arousal and sexual function in menopausal women, although the evidence remains limited.
Tribulus: In one study of 45 postmenopausal women, researchers found improvements in several measures of sexual function. Another trial found little difference compared with a placebo on most measures.
Saffron: Several small trials were included in the 2023 meta-analysis. The findings were promising in some areas, but larger studies are needed.
Ashwagandha: One eight-week trial involving 50 women found improvements in sexual function scores. However, none of the women were menopausal, so we can't assume the same results would apply after menopause.
Some natural remedies for low libido sold online may not be what they claim to be. healthdirect warns that some products have contained undeclared prescription medicines, while others may contain potentially harmful ingredients. Herbal medicines can also interact with medications you're already taking, so it's important to consult a qualified healthcare professional, such as a degree-qualified clinical naturopath, before starting any new treatment. They can help you choose an appropriate product and dosage based on your individual needs.
At Floralia, we take an individualised approach, considering your symptoms, health history and overall wellbeing to understand what your body needs. From there, we can explore how herbal medicine and personalised naturopathic support may help you navigate the changes that come with menopause.
Book a naturopath consultation for a plan matched to your health history
Medical options for low libido and when to see your GP
If a change in your sex drive is affecting your wellbeing, you don’t have to wait to seek support. Consider speaking with your GP if it’s been ongoing for six months, or sooner if sex has become painful or uncomfortable. It’s also worth mentioning if you noticed the change after starting a new medication, as this may be contributing to your symptoms.
In Australia, the options to discuss include menopausal hormone therapy (MHT, previously called HRT), which can address some of the factors behind lower sexual function around menopause. Vaginal oestrogen, as a cream or pessary, treats ongoing dryness and discomfort. For postmenopausal women with low desire, testosterone therapy may be considered after assessment, usually once you are on adequate oestrogen, according to Menopause Alliance Australia.
You can continue with natural remedies and lifestyle support while receiving medical treatment, provided your practitioners know what you're taking. Floralia's women's health clinic can work alongside your GP or hormone specialist. That way, any herbs or nutritional supplements can be checked against your hormone replacement therapy.
Naturopathic support for low libido after menopause at Floralia
Your first appointment is an opportunity to explore the changes you’ve noticed in your sexual health and what might be contributing to them. Your naturopath will discuss your sleep, stress, diet, medical history and any medications you take, as well as symptoms such as discomfort during sex. They may also consider factors such as iron levels and thyroid function to help build a clearer picture of your overall health.
Blood tests aren't needed in every case, but they can help when there's a reason to check your hormone levels. Floralia offers hormone testing and testosterone testing where appropriate.
After your appointment, your naturopath will use what you've discussed to shape a plan around your needs. This may include changes to your diet, adjustments to your daily routine or herbal medicine, depending on what suits you. Any treatment you're already receiving from your GP will be considered, too.
Appointments are available at Floralia's Nedlands clinic in Perth. If you're elsewhere in Australia, you can also have your consultation by Zoom or phone.
Book a naturopath consultation or book a free 10-minute discovery call
Frequently asked questions about libido after menopause
How do you increase libido during perimenopause?
During perimenopause, hormonal changes, poor sleep, stress and vaginal dryness can all affect libido. Addressing these factors, managing discomfort during sex and keeping open communication with your partner may help. If low libido persists, a naturopath or GP can help you explore potential causes and support options.
Does libido come back after menopause?
There’s no one-size-fits-all pattern for how sex drive changes after menopause. You may find your interest in sex gradually returns, particularly if disrupted sleep or physical discomfort had been affecting your desire. You might also notice that desire shows up in different ways: some women feel interested in sex beforehand, while others find that desire develops in response to affection, touch or physical intimacy.
Is it normal to have a higher libido in perimenopause?
Perimenopause affects women differently. You might notice a stronger interest in sex than you had before. Hormonal changes could play a part, but so can changes at home, such as having older children or feeling less worried about an unplanned pregnancy.
Is there a pill to increase women's libido after menopause?
You won't find a natural pill that's been clearly shown to increase libido after menopause. A GP can talk you through the treatment options available in Australia and whether any might be suitable for you. Be careful when buying products online, too. Some contain prescription medicines that aren't declared on the label.
Does estrogen increase libido after menopause?
Oestrogen can help with vaginal dryness and discomfort during sex. It doesn't necessarily increase desire directly, but sex may become more appealing when it no longer hurts. You can read more about what natural options can do for oestrogen after menopause.
