Depending on the research, 68-70% of us report low sexual desire in midlife, with rates rising during our late perimenopause and post-menopause transition. But this lifestage doesn’t have to mean diminished connection. In fact, with the right support it can be an awakening to new, deeper levels of pleasure and connection. Here are science-driven, empowering strategies—including botanical boosts from MPOWDER—to help reignite your libido.
What Causes Low Libido in Perimenopause?
Hormonal shifts can affect:
- Oestrogen, progesterone, and testosterone — impacting arousal, lubrication, and desire
- Blood flow changes—leading to vaginal dryness and discomfort
- Sleep disruptions (night sweats, insomnia) and stress, which suppress sex drive
- Mood, self-esteem, and relationship factors as our sense of self and our relationship with our bodies change
And it’s important too to remember that a healthy libido is critical for a healthy life. Gabrielle Espinosa, a sexual pleasure coach, host of the wonderful podcast Pleasure in the Pause and a much loved expert in our community here at MPOWDER advocates for prioritising pleasure as you would any essential vitamin or mineral. So, make time for Vitamin P! - and let’s fall back in love with the brilliance of our biochemistry.
Here are 3 simple steps to getting started.
Step 1: Introduce pleasure snacking to your everyday: Gabriella Espinosa recommends tiny, bite‑sized moments like a mindful breath, touching something sensuous, or a moment of self‑massage—“calms your stress response, boosts oxytocin, helps you feel more grounded and connected”
Step 2: Botanically Boost with MPOWDER’s Blends: our whole body and mind approach to formulation, coupled with the brilliance of Mother Nature in giving us what we needs, means each of our blends offer libido supporting nutrients:
- Peri‑Boost: Blends hormone-balancing phytoestrogens (from flaxseed and soya), mood-enhancing cacao, and circulation-boosting botanicals like ginger, moringa, and Moldavian dragonhead. Together with B‑vitamins and magnesium, the ingredients in this wholefood-led blend work synergistically to support hormonal harmony, emotional wellbeing, and sexual vitality—offering a gentle, multi-system approach to rekindling desire.
- Meno‑Boost: Rich in KSM‑66® ashwagandha, maca, magnesium malate, B‑vitamins, iron, and zinc—supports HPO axis balance, energy, and sexual well-being. Scientific reviews link maca supplementation to improved libido in perimenopausal women.
- Mood‑Food: A blend of bacopa, lemon balm, turmeric, magnesium, zinc, and B‑vitamins. By lowering stress and cortisol, it indirectly lifts mood and desire.
- Gut‑Instinct: Even gut health affects hormone balance and mood. A happy gut nurtures balanced neurotransmitters and confidence—helping you feel ready for connection.
Step 3: Fuelling desire through food
- Eat libido-supporting nutrients: Foods high in zinc, magnesium, B‑vitamins, and healthy fats support hormone synthesis.
- Add phytoestrogens: Flaxseeds and soy offer natural, plant-based support.
When to talk to your doctor
You should always make your doctor your first port of call when you notice changes to how you feel. In addition, if libido loss is sudden, painful, or accompanied by symptoms like anxiety or mood shifts, seek medical advice. These may signal hormonal imbalance, thyroid issues, mood disorders or other underlying health conditions.
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