Libido and hormones are also influenced by your lifestyle
The topic of sexual desire is one that is surprisingly rarely discussed in medical offices, even though it concerns the vast majority of adults. Many of us notice at some point in our lives that our desire for intimacy has declined, disappeared, or arrived as a distant memory of a time when everything was different. The question that then arises is: is this normal, or is it a warning signal? And this is precisely where an important conversation about the relationship between libido and hormones begins — one that is worth having openly.
Libido is not merely a matter of mood or relationship dynamics. It is a complex biological phenomenon that reflects the overall state of the organism. Hormonal balance, sleep quality, stress levels, nutrition, physical activity, as well as the presence of chronic inflammation or a deficiency of key micronutrients — all of these directly affect sexual desire. In other words, libido functions as a sensitive barometer of health, sometimes indicating a storm before we notice it elsewhere.
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How Hormones Govern Sexual Desire
The fundamental player is testosterone — and not only in men. Even in women, this hormone plays a crucial role in maintaining a healthy level of sexual desire. In men, testosterone is produced by the testes; in women, by the ovaries and adrenal glands. Its levels naturally fluctuate throughout the day as well as over the course of a lifetime. In men, production gradually declines from around the age of 30; in women, the situation changes more markedly during perimenopause and menopause.
Alongside testosterone, estrogens and progesterone play key roles. Estrogen influences blood flow to mucous membranes and the sensitivity of erogenous zones, while progesterone at higher levels can suppress sexual desire — which is precisely why many women notice a decline in libido during the second half of their menstrual cycle. Prolactin, the hormone associated with breastfeeding, also has a suppressive effect, so it is little wonder that new mothers tend to feel more exhausted than eager in a sexual sense.
Cortisol — the stress hormone — deserves a chapter of its own. Chronically elevated cortisol suppresses the production of sex hormones, because from an evolutionary perspective this makes sense: in times of threat, the organism prioritises survival over reproduction. Modern stress may not arrive in the form of predators, but the body responds to it in the same way. Overload at work, financial pressures, family conflicts, or prolonged uncertainty — all of these manifest hormonally, and libido is often one of the first places where this burden becomes apparent.
The thyroid gland also plays an important role. Hypothyroidism — insufficient production of thyroid hormones — is one of the most common causes of low energy, weight gain, and reduced libido. Yet this condition goes undiagnosed in many people for years. According to data from the World Health Organisation, hundreds of millions of people worldwide suffer from thyroid disorders, with women being approximately five times more at risk than men.
Natural Phases When Libido Declines
Not every decline in sexual desire is a cause for concern or a reason to visit a doctor. There are stages of life in which reduced libido is entirely natural and expected — and it is important to distinguish these from pathological states.
The first such period is pregnancy and the postpartum phase. Hormonal changes, physical exhaustion, a reorganisation of priorities, and a completely new relationship dynamic — all of these contribute to sexuality receding into the background. When breastfeeding and chronic sleep deprivation are added to the mix, low desire for intimacy is a logical consequence, not a problem that needs to be addressed.
Another natural transition is perimenopause and menopause. The decline in oestrogen causes dryness of mucous membranes, which can make intimacy physically difficult or uncomfortable, while the decline in testosterone reduces desire itself. Men around the age of fifty and sixty experience a similar, though less dramatic, change, commonly referred to as andropause. A reduction in libido during these phases is physiological, but it does not mean that nothing can be done about it — nor does it mean it can be dismissed as insignificant.
A third context in which a decline in libido makes sense is periods of intense psychological or physical strain. Exam periods, a demanding work project, illness in the family, grief following a loss — at such times, the organism directs its energy elsewhere and sexual desire naturally recedes. If the life situation improves and libido returns, there is no need to look for a deeper cause.
Consider a specific example: Markéta, a thirty-six-year-old teacher, noticed after the birth of her second child that she had no interest in sex whatsoever. Her relationship with her partner was otherwise harmonious — they understood each other well — but intimacy had disappeared. After a year, once sleep had stabilised and she had stopped breastfeeding, desire gradually returned. No intervention was necessary; the body managed on its own once it was given the space to do so.
When Low Sexual Desire Is a Real Signal
The problem arises when a decline in libido occurs without an obvious context, persists for more than a few weeks or months, and is accompanied by other symptoms. Fatigue that does not ease even after adequate sleep, weight gain without any change in diet, hair loss, depressive moods, or difficulties with concentration — these are warning signs that may indicate a hormonal imbalance.
One of the most common causes of persistently reduced libido is hypothyroidism, meaning insufficient thyroid function. Other candidates include polycystic ovary syndrome (PCOS) in women, low testosterone levels in men, or hyperprolactinaemia — a condition in which the body produces excessive amounts of prolactin outside of pregnancy and breastfeeding. These conditions are diagnosable with a simple blood test and are treatable, yet they are frequently overlooked.
The influence of medications must not be overlooked either. Antidepressants from the SSRI group, antihypertensives, certain hormonal contraceptives, and prostate medications are among the most common pharmacological causes of reduced libido. If a decline in sexual desire occurred shortly after starting a new medication, it is worth discussing this with a doctor — in many cases, an alternative with a lower impact on sexuality exists.
The psychological component is inseparable from the physical one. Depression and anxiety disorders reduce libido in their own right, even when they are not being treated with medication. As the sexologist and psychotherapist Esther Perel observed: "Desire needs space. It does not thrive where fear, obligation, or indifference reign." These words capture an important truth — hormone levels are only one part of the equation; the other is psychological safety and the quality of the relationship.
What Can Be Done
If someone finds themselves in a phase where low desire for intimacy persists and begins to trouble them, the first step is a comprehensive blood panel focused on hormones — testosterone (free and total), oestradiol, progesterone, prolactin, TSH and fT4 for thyroid function, as well as DHEA-S and cortisol. The results may reveal a specific cause that can be addressed in a targeted manner.
In parallel, lifestyle plays a major role. Regular physical activity, particularly strength training, demonstrably increases testosterone levels in both sexes. Adequate, high-quality sleep is a prerequisite for proper hormonal regulation — most testosterone is produced at night. A diet rich in zinc, magnesium, vitamin D, and omega-3 fatty acids supports the production of sex hormones. Conversely, excessive consumption of alcohol, ultra-processed foods, and sugar disrupts hormonal balance.
Natural support for libido also includes certain adaptogens, such as ashwagandha, which according to research published in the Journal of the International Society of Sports Nutrition demonstrably reduces cortisol levels and contributes to increased testosterone levels. Peruvian maca, another popular adaptogen, has a number of studies examining its influence on sexual function and energy, although the scientific evidence remains a subject of ongoing research.
In the area of nutritional supplements, the following are worth mentioning:
- Zinc — a key mineral for testosterone synthesis, the deficiency of which is surprisingly widespread in the population
- Vitamin D — a hormone in its own right, the deficiency of which correlates with low testosterone levels
- Magnesium — supports sleep quality and reduces cortisol
- Omega-3 fatty acids — anti-inflammatory action and support for hormonal production
Communication within a partnership is equally as important as any biochemical intervention. Silence about a decline in libido creates distance between partners that in itself further suppresses desire. An open conversation — ideally without blame and with empathy — can change the situation far more significantly than any dietary supplement.
Libido is therefore both a mirror and a compass. It reflects how a person truly feels — physically, psychologically, and relationally. Natural fluctuations that accompany major life transitions are part of the body's normal functioning and need not be dramatised. But a persistent decline in sexual desire that arrives without an obvious reason and is accompanied by other symptoms deserves attention — both from the individual themselves and from their doctor. The body speaks. The question is whether we are listening.
