Could Dopamine Be Causing Your Low Libido? An Expert Explains the Link

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With dopamine detoxes continuing to dominate the wellness space, many misunderstand the trend as eliminating dopamine from our lives altogether. First, that’s impossible—given that dopamine is naturally produced by the body, we can’t detox from it completely. What’s more, it would ignore all the good dopamine does for us. The neurotransmitter is far-reaching in its influence over our decision-making and behaviors. Dopamine is linked to our pleasure and reward system, and it plays a key role in how we experience joy and satisfaction. Enter: the connection between dopamine and sex.

The Connection Between Dopamine and Sex

In truth, I knew little of the link between dopamine and sex before chatting with the team at Juna, a women’s wellness brand offering plant-powered products to optimize mind, body, mood, and sleep. Detailed in an article on the topic, they outline the relationship between dopamine, love, and sex:

“The necessity of dopamine in our lives can be attributed to its influence on motivation, the pleasure and reward system, mood regulation, and attention […] The pleasure and reward system, intricately linked with love, relies heavily on dopamine to create feelings of enjoyment and reinforcement.”

Jewel Zimmer, a certified brain health trainer and the CEO and founder of Juna, elaborates on the correlation, “When your dopamine levels are high, it can increase feelings of arousal and desire—things we often associate with libido. Conversely, low dopamine levels may decrease libido, since it can reduce feelings of pleasure and motivation.“

For more insights into the topic, I tapped Zimmer for her expertise. Ahead, we discuss all things dopamine and sex: how to respond to a lagging libido, and her eight top tips for naturally increasing dopamine levels—and in turn, your sex drive. Hot.

Understanding Your Libido

Boosting your sex drive is the topic of many a magazine article and girl chat. Who doesn’t want a healthy sex drive? It’s associated with everything from pleasure (of course) to pain relief, better sleep, and increased intimacy with your partner. But! It’s also natural for your libido to fluctuate. That said, you may be looking to spice things up. For that, we have answers.

Zimmer is quick to preface that when it comes to your libido, dopamine is just a single piece. “Your libido is influenced by many different factors, including hormone balance, stress, relationship dynamics, and your overall health,” she notes. If shifts in your sex drive are of concern, she recommends speaking with a healthcare provider to explore potential causes and treatments.

How to Naturally Increase Libido

When it comes to increasing your libido, Zimmer encourages a holistic approach. She cites the following ideas to address a low sex drive:

Regular exercise Eating a balanced diet Managing stress through relaxation techniques Getting enough quality sleep Consult a healthcare provider about incorporating herbs like maca root or ginseng Communicating openly with your partner Limit alcohol use Maintain a healthy weight Prioritize activities that bring you pleasure and relaxation

Zimmer also suggests speaking with your healthcare provider for more personalized advice. “The healthier you feel overall,” she says, “the more likely you are to be improving that web of factors that influence libido.”

8 Tips to Increase Dopamine

Fun fact: roughly 50% of dopamine production occurs in the gut. As such, it’s important to prioritize gut health, which is linked to everything from relieving stress to boosting mood. (Key elements of a strong libido.) I also religiously take Juna’s Gut Therapy supplement for optimal gut health.

Read on for Zimmer’s tips to help you naturally increase dopamine levels. Keep in mind that with all of these tips, balance is key. “Moderation is essential to maintaining a healthy balance in lifestyle habits to support overall well-being.”

Exercise. Regular physical activity can boost dopamine levels. Aim for activities you enjoy, such as jogging, dancing, or playing sports, as they also increase endorphins. Healthy diet and dopamine-inducing foods. Include sources of tyrosine, such as lean proteins, dairy, eggs, nuts, and seeds, in your diet.  Dark chocolate is another great dopamine booster that’s also highly regarded for its aphrodisiac qualities. Sleep. Getting enough high-quality sleep helps regulate dopamine levels. Stress management. Chronic stress can deplete dopamine. Practice stress-reduction techniques like meditation, deep breathing exercises, or spending time in nature. Grounding is a great way to boost dopamine. Community. Positive social interactions and bonding with others can increase dopamine release. Make time for meaningful connections with friends and family. Fall in love. When you experience love, the ventral tegmental area (VTA) of your brain becomes active, releasing dopamine. Dopamine is famous for its involvement in romance. Music and creativity. Creativity or listening to music you enjoy stimulates dopamine release. Setting and Achieving Goals. Accomplishing tasks or setting and achieving goals can provide a sense of accomplishment and boost dopamine levels.