The 8 questions our nutritional therapists are asked about sexual health

Let’s talk about sexual health - openly, honestly and with science on our side. Our nutritional therapist Thalia answers the eight questions our team is most often asked about libido, hormones and everything in between.

1. I’ve heard Zinc and Ashwagandha are good for libido - any truth in this?

Yes. Zinc is an important mineral, alongside copper, for women’s sexual health. One recent study showed increasing levels of zinc can help support testosterone levels. Research has shown that it can be beneficial to sexual function*. Food sources of zinc include prawns, crab and oysters and pumpkin seeds. Food sources of copper include leafy greens, dark chocolate and shiitake mushrooms.

Ashwagandha is an adaptogenic herb that can help protect the body from stress. In this way it can be indirectly helpful for libido if you are finding daily stresses are affecting your desire for sex. In addition, it has been shown in multiple studies to have a positive impact on sexual health in women.*

(Ashwagandha may not be suitable for everyone particularly if you are on prescribed medications. We recommend consulting a registered nutritional therapist or your doctor before taking it.) 

“Botanicals including Shatavari may support a reduction in menopause symptoms including low libido.” 

2. I keep getting recurrent UTIs. I don’t want to keep taking OTC medications, how can nutrition help?

Trying to establish the root cause for the recurrent UTIs is important. You might consider working with a women’s health nutritional therapist to better understand what might be the reason the UTIs are happening. Friendly bacteria that support the vaginal microbiome can be helpful. 

3. I'm in perimenopause and my sex drive is flatlining… any advice?

Low libido is a common symptom for women in perimenopause. There may be many reasons for this, not just hormonal fluctuations, but there’s no doubt that dropping oestrogen and testosterone are big contributing factors. Omega 3 and 6 in your diet can help sex-homone synthesis so enjoy oily fish like sardines and mackerel a few times a week and enjoy nuts and seeds for both of these healthy fats - alternatively take a good quality Omega 3 supplement.  Botanicals including Shatavari may support a reduction in menopause symptoms including low libido.

4.I feel quite stressed at work and it’s affecting my sex drive. Any advice?

Stress can be a bit like a bucket of cold water for our libido so finding ways to manage your stress may help. Lifestyle measures like getting outside for a short walk during the day, or using some simple deep breathing exercises when you feel overwhelmed may not take the stress away, but can help you feel more in control. From a supplement perspective, some adaptogens can aid relaxation including KSM-66 Ashwagandha which can be used to aid relaxation and support emotional wellbeing. 

“Good gut health can support optimal levels of sex hormones"

5. Does alcohol or caffeine affect sexual function in women?

Not directly, but certainly both alcohol and caffeine are stimulants and can exacerbate certain perimenopausal issues like poor sleep, hot flushes and night sweats, all of which can affect libido. Also alcohol can deplete certain nutrients including zinc.

6. Is there a link between gut health and sexual wellness?

A healthy gut microbiome is integral to hormone metabolism. For this reason, good gut health can support optimal levels of sex hormones, such as oestrogen and testosterone, both of which are critical for sexual health. Enjoy lots of fibre-rich foods like wholegrains, fruits and vegetables, all of which help the good bacteria in the gut to flourish. Include some fermented foods to your diet too, like Greek yogurt or sauerkraut and kimchi. Or, you might consider a probiotic supplement to further support your gut health.

7. I am getting more discharge - is this normal?

Vaginal discharge will change depending on where you are in your menstrual cycle, and there are some lifestages when these changes become more pronounced, for example in pregnancy or in perimenopause. Just as we can support our gut microbiome with a probiotic supplement, there are supplements that are designed for the vaginal microbiome too. However, if you have any concerns, always speak to your GP. 

8. I’m in my 40s and am experiencing vaginal dryness. Any advice? 

Vaginal dryness is common in perimenopause. Always check in with your GP if you’re concerned. For women in perimenopause, there are prescribed hormonal gels and creams that may be appropriate. Water-based lubricants can also be helpful and are widely available.

Your sexual health is an important part of your overall wellbeing and it deserves support as unique as you are. If you’d like to speak to our experts in a safe, supportive space, book your complimentary consultation today. 

References: 

*Zinc: (Mazaheri Nia, L., Iravani, M., Abedi, P. et al (2021) Effect of zinc on testosterone levels and sexual function of postmenopausal women: A randomized controlled trial, Journal of Sex & Marital Therapy, 47(8), pp. 804–813

*Dongre, S., Langade, D. and Bhattacharyya, S. (2015) Efficacy and safety of Ashwagandha (Withania somnifera) root extract in improving sexual function in women: a pilot study’, BioMed Research International, p. 284154