What causes low libido in men?

Low libido (sex drive) affects many of us from time to time, but it’s not often talked about and there isn’t always an obvious reason for it. So, we ask Senior Scientist Shaun Ward for advice on the causes of low sex drive in men and explore the habits that might help...

"It's completely normal for sex drive to fluctuate, but sexual desire can be closely linked to overall health," says Shaun. "Periods of high stress, fatigue and relationship challenges can often reduce libido. Lifestyle factors such as poor sleep, diet quality and low physical activity can all play a role, while conditions including obesity, high blood pressure and diabetes are also associated with reduced libido. If low libido persists for several weeks or months, or is causing concern, it's worth speaking to your GP or another healthcare professional to rule out any underlying medical or hormonal causes." So, what might be behind a change in your sex drive?

Here are some of the most common reasons for low libido in men – and what you can do about them.

Low libido doesn’t mean there’s something wrong with your relationship. However, relationship problems can lead you to want sex less often. This might be a result of arguments with your partner, a breakdown in trust or you might simply be over-familiar with each other and need to reignite your spark. If you don’t feel happy within your relationship, it might be worth considering why and whether you want to take further steps (such as relationship counselling or leaving the relationship). Of course, it doesn’t have to be this serious – you might just need to reignite your spark with your partner. More on this later...

A problem like erectile dysfunction or trouble ejaculating could mean you’re less confident about having sex. These can happen for all kinds of reasons, both physical and emotional – but it’s a good idea to see a GP to work out what can help.

Stress, anxiety and exhaustion are all major contributors to low sex drive. It might be easier said than done, but the best thing you can do here is to try and manage your stress and energy levels where you can. If you’re consistently tired, anxious or stressed and it’s getting in the way of your ability to enjoy things – including sex – you should speak to your GP for help. You might also find techniques like meditation or cognitive behavioural therapy (CBT) useful for prolonged anxiety or stress.

Like stress, depression may lower your sex drive. If you’ve been feeling down for more than a few weeks, you might be experiencing depression and it’s a good idea to talk to your GP. There might be something specific contributing to your depression or it might happen out of nowhere – both are equally valid and important to treat.

Certain medical conditions might directly lower your sex drive, such as heart disease or diabetes.¹ Others might mean you feel too ill or stressed to think about sex.

It’s fairly common for medications to interact with sex drive too. Antidepressants and medicines for high blood pressure are some of the most common for this.¹ Don’t stop your medication without consulting a GP – they can help you find a safer solution.

Regular exercise keeps your body in good working order – and that includes your sexual health. A systematic review of 12 studies found improvements in arousal and erectile function in men who did regular aerobic exercise (this ranged from walking to structured exercise sessions). Staying active may also improve your mood and sleep, both important factors in sexual desire.²

It’s thought that having obesity can sometimes reduce libido and may sometimes contribute to erectile dysfunction.³ It may alter the way your body produces hormones and reduce sexual desire in men. As well as supporting your overall health, maintaining a healthy weight might have a good impact on your sexual performance or desire.

According to Drinkaware, heavy and prolonged alcohol use may lower testosterone levels and make it more difficult to get an erection.⁴ And in a 2022 study of over 6700 men, current smokers were most likely to experience low libido or erectile dysfunction.⁵

NHS guidelines state that you shouldn’t drink over 14 units of alcohol per week – that's roughly six pints of beer or one and a half bottles of wine – and to spread this amount over three or more days across the week (e.g., don’t drink the full 14 units in one day).^6,7 If you’re having trouble stopping smoking or drinking, your doctor can help you find support.

If you’re struggling to find a spark or intimacy feels like it’s laden with expectations, try setting aside time to slow things down – both ahead of sex and without sex as an expected result. Before sex, take time with foreplay and communicate what feels good. Your partner should be happy to take things at your pace and slow down or stop if needed. Foreplay doesn’t have to mean what you do in the leadup to sex, though – creating suspense might help to build arousal throughout the day. It could begin hours ahead, for example by letting each other know what you’re excited about for when you’re together.

Both you and your partner should try to communicate during any clashes in sex drive. Even if it’s frustrating, you should both feel reassured and loved. Connecting in the ways that you both enjoy is most important – sometimes a spark will follow, and sometimes it won’t.

"While there's no single food that will suddenly boost your sex drive, diet can absolutely support the foundations of sexual health,” Shaun says. “A healthy dietary pattern helps maintain a healthy weight, supports cardiovascular health (including blood flow to the penis) and improves energy levels, all of which play an important role in sexual wellbeing. There’s a growing body of evidence that suggests diet-induced weight loss can improve sexual desire in people living with obesity. Mediterranean-style diets, rich in vegetables, fruit, whole grains, legumes, nuts, olive oil and oily fish, have also been linked with improvements in sexual function."

And what about so-called aphrodisiac foods? Well, the science says there’s very little evidence behind things like oysters, chocolate or chilli to boost your libido. “Your long-term dietary pattern and overall health and wellbeing is likely to have a much greater impact on sexual health than any individual 'aphrodisiac' food.”

Ready for more? Explore everything you need to know about male hormones or learn the signs of burnout and how to recover...