Menopause and libido: Can these three supplements help make your sex life spicy again?
According to a TikTok post by hormone specialist, wellness coach, and menopause educator Jodie Johnson, 'As we go through perimenopause and menopause, our levels of oestrogen, progesterone, and testosterone start to tank, and all of these hormones are essential to our sexual health and well-being.'
She suggests that supplements like prebiotic-probiotic blends, cortisol-targeting adaptogens including ashgawanda and magnolia bark, and energy-boosting herbal formulations can play a crucial role in addressing menopause-related concerns.
But, how effective are they, and what should women know before incorporating them into their routine?
Dr Vinutha G, senior consultant, obstetrics & gynaecology and women health expert at Athreya Hospital, says, 'Prebiotic-probiotic blends play a critical role in supporting gut health, which is intricately linked to hormone balance. During menopause, oestrogen and progesterone levels fluctuate, which can disrupt the gut microbiome. This disruption can negatively affect the body's ability to regulate hormones.'
He adds, 'The gut houses a group of bacteria called the estrobolome, which is responsible for metabolising and regulating oestrogen. Prebiotics (fibres that feed good bacteria) and probiotics (live beneficial bacteria) help maintain a healthy estrobolome, ensuring optimal oestrogen metabolism. This can alleviate menopausal symptoms like low libido.'
Dr Vinutha states, 'Yes, adaptogens like ashwagandha and magnolia bark are scientifically recognised for their ability to modulate stress hormones, particularly cortisol, which tends to rise during menopause due to hormonal changes and life stressors. Elevated cortisol is linked to reduced libido and energy levels.'
'A study in Medicine (Baltimore, 2021) found that ashwagandha supplementation reduced cortisol by 27%, improved sexual arousal, and enhanced satisfaction in menopausal women,' she mentions. Magnolia bark contains bioactive compounds like magnolol and honokiol, which have anxiolytic and anti-inflammatory effects. These help in relaxing the body and improving sleep quality — factors that directly impact libido and overall sexual health.
According to Dr Vinutha the 'Ignite' blend mentioned by Johnson often contains a mix of phytonutrients, herbal extracts, and amino acids aimed at improving sexual health by boosting testosterone levels and addressing vaginal dryness.
'Ingredients like fenugreek extract and tribulus terrestris stimulate the production of testosterone, a hormone critical for sexual desire in women. Research in the Journal of Sexual Medicine (2020) showed that fenugreek supplementation increased libido and sexual satisfaction in menopausal women,' she says.
Furthermore, the blend often includes phytoestrogens derived from herbs like red clover or pueraria mirifica, which mimic oestrogen and improve vaginal lubrication, reducing discomfort during intercourse. Certain amino acids, such as L-arginine, also improve blood flow to genital tissues by enhancing nitric oxide production, directly addressing arousal and sensitivity issues.
Dr Vinutha highlights women to keep the following in mind:
Allergies and Sensitivities: Some individuals may have allergic reactions to herbal extracts or probiotic strains. It's essential to check ingredient labels and consult with a healthcare provider before use.
Hormone-Sensitive Conditions: Women with a history of hormone-sensitive cancers (e.g., breast or uterine cancer) should avoid phytoestrogens unless advised by a doctor.
Drug Interactions: Supplements like ashwagandha can interact with sedatives, thyroid medications, or blood pressure drugs. Probiotics may interfere with immunosuppressive treatments.
Overdose Risks: Excessive intake of certain ingredients (e.g., fenugreek) may lead to gastrointestinal discomfort, headaches, or hormone imbalances.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
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