How to improve libido over 50
A decrease in libido is common in ageing men. This is caused by a variety of health, lifestyle and psychological factors. There are, however, several approaches that men can use to maintain a healthy sex drive through 50 and beyond. In this article, DR.VEGAN® nutritionist, Shona Wilkinson, RN, mBANT, CNHC, explains steps you can take to give your libido the boost it needs as you get older.
Link between loss in libido and age
A decrease in libido is often linked to a natural drop in testosterone levels as men age. Testosterone is a hormone that plays a major role in sexual function as it affects the region of the brain that is implicated in sexual desire. Its gradual reduction can lead to reduced libido, energy, and mood. Aside from age, other causes of low libido in men include erectile dysfunction, stress, medications, chronic illnesses (such as diabetes or cardiovascular disease), and sleep disorders. You may be interested in reading 'is gut health and erectile dysfunction linked'.
Signs of low libido in men
Signs of low libido may include:
- Lack of interest in sexual activity
- Difficulty achieving or maintaining erections (erectile dysfunction)
- Reduced sexual thoughts or fantasies
- A decrease in sexual activity
- Difficulty with orgasms or reduced pleasure during sex
How can nutrition help?
A healthy and balanced diet is essential for maintaining libido, especially in men over the age of 50. Some nutrients are directly needed for hormone production, circulation, and energy levels, all of which are essential for sexual function.
Foods to consume for libido:
Zinc-rich foods: Zinc supports testosterone levels by acting on the hypothalamus-pituitary-gonadal (HPG) axis, a three-way hormone pathway involving the brain and the gonads, which control the production of testosterone. Zinc-rich foods like pumpkin seeds, chickpeas, and lentils are good choices. You may be interested in trying our comforting lentil daal (Ve).
Omega 3 fatty acids: Found in flaxseeds, walnuts, and chia seeds, omega 3s promote healthy circulation by preventing the blood from becoming too thick. Proper blood circulation is vital for erectile function.
Nitrates: Leafy greens like spinach and arugula are rich in nitrates. These plant nutrients promote the expansion of the blood vessels, which improves blood flow and can enhance erectile function.
Antioxidants: Berries, dark chocolate, and nuts are rich in antioxidants, which help protect against cellular damage. Cellular damage can reduce the function of the collagen in the blood vessels and can impair their function. Properly functioning blood vessels are needed for normal blood flow to the penis and normal sexual health. You may be interested in trying our vegan chocolate mousse tart's (Ve).
Foods to avoid:
High-sugar and processed foods: These contribute to lower energy levels and may negatively affect testosterone. High-sugar foods increase the likelihood of weight gain. Higher body fat levels, especially visceral fat (fat around internal organs), can lead to increased production of aromatase, an enzyme that converts testosterone into oestrogen. As more testosterone is converted to oestrogen, overall testosterone levels decline, affecting sexual function.
Alcohol: The Leydig cells in the testes are responsible for producing testosterone. Alcohol has a toxic effect on these cells, impairing their ability to produce testosterone. Chronic alcohol consumption can lead to long-term damage to the testes, resulting in reduced testosterone synthesis over time.
High-fat foods: Diets high in unhealthy fats such as saturated and trans fats can lead to lower testosterone levels. These fats can reduce levels of sex hormone-binding globulin (SHBG). SHBG is a protein that binds to testosterone in the bloodstream. SHBG regulates the amount of testosterone that is free and available for the body to use. When SHBG levels decrease, there is less bioavailable testosterone, leading to lower overall testosterone activity.
How good is what you're putting into your diet? Create your free diet profile now to find out.
Can exercise help?
Exercise helps increase libido by improving circulation, boosting mood, and maintaining healthy testosterone levels. Regular physical activity, particularly resistance training, has been shown to naturally increase testosterone production. Cardio exercises, including walking, running or cycling, can also help prevent erectile dysfunction by improving heart health and blood flow.
Four benefits of exercise for libido:
- Increases testosterone levels, which increases sex drive.
- Improves stamina and energy, which helps with the physical side of intimacy.
- Decreases stress, a common cause of low libido.
- Elevates mood by releasing endorphins, making you feel more confident and positive about sex.
Other lifestyle changes to improve libido
There are several other lifestyle factors that may help maintain a healthy sex drive:
Stress reduction: In a DR.VEGAN® survey of over 500 people, 78% said they experienced stress or anxiety at least once a week*. Chronic stress increases cortisol levels, which can negatively impact testosterone production and sexual desire. Cortisol is made of the same starting material as testosterone; however, when stressed, the body will prioritise the production of cortisol over testosterone. Techniques such as meditation, yoga, and breathing exercises can help reduce stress. Discover foods and vitamins to help reduce stress.
Adequate sleep: Poor sleep or sleep disorders can reduce testosterone production and impair libido by increasing cortisol levels. Good sleep hygiene can support healthy sexual function. Learn how your diet can help your sleep.
Hydration: Dehydration can cause fatigue and affect energy levels, making it harder to engage in sexual activity. Drink at least 2 litres of water per day.
Libido supporting supplements
Supplements may support libido in several ways. Some ingredients have been shown in research to promote testosterone levels, improve blood circulation, and enhance sexual function:
Zinc: An essential trace mineral for maintaining healthy testosterone levels.
Maca Root: Maca Root is known for its role in enhancing sexual desire and stamina. Studies show an enhanced libido and sexual function in men taking maca.
L-arginine: An amino acid that helps improve blood flow by causing the blood vessels to dilate. Increased blood flow supports erectile function.
Ashwagandha: Ashwagandha reduces cortisol (the stress hormone) and promotes hormonal balance. A reduction in stress means there is more of the starting material available to make testosterone, which can improve libido. You may also be interested in reading '8 surprising benefits of Ashwagandha'.
A well-formulated men’s multivitamin such as DR.VEGAN's Men’s ProMulti can be particularly beneficial for men over 50. It's uniquely comprehensive formula combines essential vitamins and minerals that support sexual health, testosterone levels, and overall wellbeing.
*Online customer survey by DR.VEGAN® of 545 men and women, UK nationally representative, conducted in January 2023, including 125 customers who take Stay Calm®. All survey findings reflect our own efforts and have not been influenced or verified by any external organisations or third-party entities.
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