Birth control and libido: 10 tips to increase sex drive on birth control

The link between birth control and libido

A recent meta-analysis looked at the reports from over 10,000 participants across 12 different studies and found that people who took hormonal birth control experienced decreased sexual desire compared to those who used other methods of contraception [1]. This side-effect should not be ignored, as sexual satisfaction has been shown to correlate with general well-being. [2]

Hormonal birth control often has either synthetic estrogen, progestin, or a combination of both hormones, and they work to prevent pregnancy. Combined oral contraceptives reduce the levels of testosterone [3], which could be one of the reasons for decreased sexual drive in people who take hormonal birth control.

Also, people who take hormonal contraception report having difficulty with vaginal lubrication [4]. Lack of vaginal lubrication or vaginal dryness can make intercourse uncomfortable or even painful.

10 Tips to increase sex drive while on birth control

Now that you know the link between birth control and libido, let's talk about the best ways to boost your sex drive while on birth control. There are many different approaches to boosting sexual desire, so it might take some time and patience to find the one that works best for you.

1. Switch to non-hormonal birth control

Switching to a non-hormonal birth control method like copper IUD, condoms or the Natural Cycles app can be an option to boost your libido if you believe your hormonal birth control is hampering your sexual appetite. Which non-hormonal birth control method will be best for you will depend on your personal preferences and lifestyle.

Condoms are easy to get hold of and offer protection against sexually transmitted infections (STIs), but they can interrupt intimate moments. A copper IUD is a popular choice because it can last up to 12 years and doesn't interrupt sex, but it might not be suitable for all people. Natural Cycles offers a side effect-free experience because the app tracks your fertile days so you know when to have sex with no interruptions and when to abstain from unprotected vaginal intercourse.

2. Switch to another hormonal birth control

Not all hormonal contraception contains the same levels and types of hormones. And because all our bodies are different, the same hormonal birth control might have different effects. So, if you experience a dip in your sex drive with one hormonal birth control method, consider switching to a different one. For example, if you're on a combined pill, consider trying a mini pill instead. Your doctor can help you make the right choice.

3. Consider changing your medication

One of the common side effects of depression and anti-anxiety medication (SSRI) is decreased sex drive and an impaired ability to experience an orgasm [5]. If you suspect that your medication might be affecting your sex drive and it bothers you, you might want to consider switching to a different antidepressant or adjusting the dose. It might take a while to find the right medication and dose for you, so prepare to be patient. It’s important you don’t stop taking medication without consulting a healthcare professional first, your doctor can help you make a switch safely.

4. Try new foreplay techniques

Deepening your connecting and finding new ways to be intimate with your partner can help improve your sex drive. 

"Be intimate with your partner more often, for example, by kissing, holding hands, and cuddling," says licensed sexologist and couples therapist Sofie Roos.

Foreplay can encompass many different things, even outside the bedroom, and each little thing can help get you in the mood. Also, spending more time on intimate foreplay activities will help improve vaginal lubrication, which can make sex more pleasurable.

5. Improve your diet

Eating a well-balanced diet rich in unprocessed foods can improve overall health. Being generally healthy means you’re more likely to feel energized, have optimal blood flow and positive moods which can only help sexual desire [6].

There has been a lot of research into foods boosting our production of nitric oxide, a molecule made by your body, that helps keep your blood vessels healthy. For example, nuts and seeds contain L-arginine, which is shown to improve blood flow. Improving blood flow can then enhance sexual arousal, according to preliminary research. [7, 8] Fatty fish like salmon, which is high in omega-3 fatty acids, is also known to support blood circulation [9]. In summary, an overall high-quality diet, with reduced salt intake and prioritizing whole foods, will improve cardiovascular health, and can therefore also aid with sexual function. 

On top of this, a few other specific foods have sometimes taken the spotlight when talking about a better sex life. For example, studies have linked eating an apple a day to improved vaginal lubrication and sexual function, although other factors like a general better diet among apple-eaters may play a role [10]. 

Another example are foods rich in zinc like oysters. (Famously thought of as an aprodisiac.) The science behind this is that zinc might help boost testosterone, an essential sex hormone that plays a part in sexual desire. [11]

A common aphrodisiac that people often talk about is chocolate. Despite its reputation, recent research did not support this theory that consuming chocolate has a positive effect on libido [12]. In fact, one study found that women who consumed more chocolate reported less interest in sex, but more research is needed [13].

6. Be honest with your partner

Being honest with your partner about your mood and libido can help boost your libido. "Discussing your needs, desires, and any concerns openly can help you both feel more connected and may enhance your sexual experience," says certified sex therapist Aliyah Moore, Ph.D.

Having honest conversations can help remove the pressure of feeling like you always have to be in the mood. Once the pressure is gone, you could feel more connected to your partner and you might notice a significant increase in your sex drive.

7. Have more orgasms

It might sound counterintuitive, but a great way to boost your sex drive is to have more orgasms. "Having more orgasms boosts sex drive," explains Roos.

You might want to consider spending more time exploring solo pleasure to try and find new, better ways to have orgasms easier. "Invest in a new sex toy that gives you strong orgasms, either during masturbation or penetrative sex," says Roos.

8. Move your body

Finding more ways to move your body can have a positive impact on your sex drive. "Exercise, in particular, can boost testosterone levels and improve mood, both of which can lead to increased sexual desire," explains Moore.

What form of exercise do you enjoy most? It can be anything from walking, hiking, weight lifting or Pilates. Just remember: lifestyle changes often offer slow-burn transformation, so take it in stride and give yourself the time you need. It might take a few weeks or even months to notice a positive change in your sex drive.

9. Find a way to reduce stress

Stress has a negative impact on our sexual arousal [14]. Finding ways to manage stress or ways to reduce it in your everyday life can help boost your libido. Consider taking up a mindfulness practice. "Mindfulness and stress-reduction activities, such as meditation or yoga, can help boost libido by lowering anxiety and fostering a stronger bond with your body," explains Moore.

10. Get more sleep

Research shows that there is a link between how much sleep we get and how much we're in the mood to have sex [15]. Even getting a few extra hours of sleep per night can have a positive impact on our sex drive. So, consider improving your sleep hygiene and make sure you get enough hours of sleep every night. You may find it helpful to reduce screen time a few hours before bed, sleep in a coold dark room and try to stick to a consistent bedtime and wake up time.

Other factors to consider

Sometimes, fluctuations in our sexual desire can be due to reasons other than birth control. Many factors within our relationships, environment, and various parts of our lives can influence our sex drives. Here are some other factors to consider other than birth control that could be affecting your sex drive:

Relationship uncertainty

It's natural for romantic relationships to go through different cycles. Marriage counselor and couples therapist Linda Caroll believes there are five different stages of love, with varying levels of sexual desire or partner attraction, and every couple goes through the cycle multiple times throughout their relationship [16].

If you're experiencing some turbulence in your relationship, or your feelings towards your partner have changed, you might notice a dip in your sexual desire. As you work through the issues in your relationship and find a way to reconnect with your partner, your sexual desire might improve, too.

Your age

Our sexual desire changes as we age. During peak fertility years, we might want to have more frequent sex compared to later years of our lives, but the current literature does not see a steady decline in sexual desire and satisfaction with age. [17, 18]

As you age, your sexual habits and desires will change with you. Acknowledge it as a normal part of life, and embrace the new changes in your sexual desire.

Changes in sexual preferences

Something that not many people talk about is the fact that our sexual preferences might change throughout our lives and as we age [19]. Just because we enjoyed a certain sexual activity in our twenties, it doesn't mean we'll enjoy it once we hit our forties.

It might be that your sexual preferences have changed, and the acts that used to turn you on don't do that anymore. Don't worry — just because your preferences changed, it doesn't mean you'll never enjoy sex again. It simply means you have an opportunity to explore and figure out what your new sexual preferences are.

Stress and lack of sleep

As we already discussed before, increased stress and lack of sleep can have a huge impact on sex drive. If you started a new job, have young children, or experienced any other life changes that might have an impact on your sleep and stress levels, it could be a reason for decreased sexual desire.

Your cycle

Sexual desire might fluctuate throughout our menstrual cycle. During certain phases like the luteal phase, you might feel less interested in sex due to specific hormonal changes compared to the days around ovulation, when you're fertile and your sex drive is at its peak. Understanding how your menstrual cycle affects your sex drive and learning your patterns can be helpful.

When to speak to a doctor

If you started a new medication and noticed an extreme change in your sexual desire, you might want to speak to your doctor about it. They might be able to adjust the dose of your medication or find an alternative medication with fewer side effects.

The same goes for hormonal birth control — if you started using a new method and noticed that it affected your sex drive negatively, speak with your OBGYN. They'll be able to help you find an alternative birth control method that works for your body.

Also, it might be useful to speak to a therapist if you're going through a hard time and experience a lot of stress. They might be able to help you find coping strategies that will help you manage stress, which can help boost your sex drive.

Get to know your body better with Natural Cycles

Natural Cycles is here to support you throughout your fertility journey. We surveyed previous hormonal birth control users three months after they switched to Natural Cycles, and they reported that, on average, their attraction to their partner and their sexual desire had both increased [20]. 

Natural Cycles allows you to track and better understand your menstrual cycle, the different hormonal phases you go through, and how they might affect your sex drive. It's the first FDA Cleared hormone-free birth control method that helps you be in control of your sex life and fertility. No hormones, no side effects. Just science. Why not find out if Natural Cycles could work for you today?