Understanding the Causes, Symptoms, and the Role of Nutrition

By Ayo Bashiru Itopa, RD | Clinical Dietitian & Nutritionist

Many women experience a reduced interest in sex (low libido) at some point in their lives. While occasional changes in sexual desire are normal, persistent low libido may be linked to hormonal imbalance, stress, poor nutrition, medical conditions, or certain medications.

Hormonal imbalance is not something to ignore. It can affect a woman's physical health, emotional well-being, fertility, and quality of life.

What Is Low Libido?

Low libido refers to a persistent decrease in sexual desire that causes concern or affects personal relationships. It can occur at any age but becomes more common during pregnancy, after childbirth, during breastfeeding, around menopause, or in women with certain medical conditions.

What Is Hormonal Imbalance?

Hormones are chemical messengers that regulate many body functions, including sexual desire, mood, sleep, metabolism, and reproduction. When hormone levels become too high or too low, a woman may develop various symptoms, including reduced sexual desire.

The main hormones involved include:

Estrogen

Progesterone

Testosterone

Thyroid hormones

Prolactin

Cortisol (stress hormone)

Common Causes of Hormonal Imbalance

Hormonal imbalance may result from:

Menopause or perimenopause

Pregnancy and breastfeeding

Polycystic Ovary Syndrome (PCOS)

Thyroid disorders

Chronic stress

Diabetes

Obesity

Poor nutrition

Lack of sleep

Certain medications (including some antidepressants and hormonal contraceptives)

Excessive alcohol intake

Smoking

Symptoms of Hormonal Imbalance

Women may experience:

Low libido

Irregular menstrual cycles

Vaginal dryness

Pain during sexual intercourse

Mood swings

Fatigue

Weight gain

Difficulty sleeping

Hair loss or thinning

Acne

Hot flashes (especially around menopause)

How Nutrition Can Help

A healthy diet supports hormone production, reduces inflammation, and improves energy levels.

1. Eat Healthy Fats

Healthy fats are needed for hormone production.

Choose:

Avocado

Groundnuts

Almonds

Walnuts

Olive oil

Fatty fish

2. Include Quality Protein

Protein supports muscle health and hormone balance.

Good sources include:

Fish

Eggs

Beans

Soybeans

Chicken

Lean meat

3. Eat Plenty of Fruits and Vegetables

Colourful fruits and vegetables provide antioxidants, vitamins, and minerals that support reproductive health.

Choose:

Oranges

Watermelon

Pawpaw

Berries (when available)

Spinach

Ugu

Okra

Tomatoes

4. Choose Whole Grains

Whole grains help maintain stable blood sugar levels.

Examples include:

Oats

Brown rice

Whole wheat bread

Millet

Sorghum

5. Get Enough Iron and Zinc

Deficiencies in iron and zinc can contribute to fatigue and reduced sexual desire.

Good sources include:

Beans

Fish

Lean meat

Pumpkin seeds

Spinach

6. Ensure Adequate Vitamin D

Low vitamin D levels have been associated with poor mood, fatigue, and reduced quality of life.

Sources include:

Safe sunlight exposure

Eggs

Fortified dairy products

Fatty fish

Lifestyle Habits That Support Hormonal Health

In addition to healthy eating:

Exercise regularly.

Sleep 7–9 hours every night.

Maintain a healthy weight.

Manage stress through relaxation, prayer, meditation, or counselling.

Avoid smoking.

Limit alcohol consumption.

When Should You See a Doctor?

Consult a healthcare professional if:

Low libido persists for several months.

You have irregular or absent menstrual periods.

You experience severe fatigue or unexplained weight changes.

Sexual intercourse becomes painful.

Symptoms interfere with your daily life or relationships.

Your healthcare provider may recommend hormone testing, thyroid function tests, or other investigations to identify the underlying cause.

Beware of "Female Libido Boosters"

Many herbal products marketed as "female sex enhancers" have little or no scientific evidence to support their claims. Some may contain hidden ingredients or interact with medications.

Always seek advice from a qualified healthcare professional before using supplements or herbal remedies.

Final Thoughts

Low libido is not simply "part of being a woman" or something to be ashamed of. Hormonal imbalance, medical conditions, stress, poor nutrition, and lifestyle factors can all contribute. Addressing these underlying causes through a balanced diet, regular physical activity, stress management, adequate sleep, and appropriate medical care can help improve hormonal health and overall well-being.

Remember, sexual health is an important part of women's health, and seeking help early can lead to better outcomes.

About the Author

Ayo Bashiru Itopa, RD is a Registered Dietitian, Clinical Nutritionist, and Research Consultant committed to helping Nigerians improve their health through practical, evidence-based nutrition. He specializes in lifestyle disease prevention, women's nutrition, and personalized dietary counselling.