There are several reasons why your sex drive isn’t where you want it to be, and the same goes if your vaginal health is way off balance. In case you indulge your sweet tooth more often than not, there could be one common culprit across both issues: sugar.
No matter if you hope to rekindle the fires of desire, find relief from vaginal health issues, or both, cutting down on the sweet stuff is likely to work in your favor. Ahead, we’re unpacking everything worth knowing when it comes to sugar, libido, and vaginal health.
The Link Between Sugar and Libido
According to Michael Reed, MD, NCMP, a board-certified OB-GYN practicing in Davis and Beverly Hills, California, sugar doesn’t directly lower libido. However, it can sneakily end up doing so anyway by sending your blood sugar and hormones in flux.
“Consuming too much sugar can lead to blood sugar spikes and crashes, which can mess with your energy levels and mood,” says Dr. Reed. “It also contributes to inflammation and hormone imbalances, both of which can impact sex drive.” Long-term excess sugar intake can increase the risk of conditions like type-2 diabetes, he adds, which can directly affect sexual function and libido across genders.
Jabe Brown, BHSc, MSc, AFMCP, a nutrition expert and founder of Melbourne Functional Medicine, adds that poor glycemic control (namely in diabetes) is linked not only to hormonal imbalances but also reduced blood flow and nerve damage, thus impairing sexual function. “For example, low energy and neuropathy can diminish arousal and lubrication in women, while men may experience erectile dysfunction,” he explains.
Sugar affects a range of hormones related to overall health, including insulin: a key hormone that helps regulate blood sugar. “This can interfere with your body’s ability to regulate sex hormones like estrogen and testosterone,” says Dr. Reed. Elevated sugar intake can also trigger the release of cortisol, the infamous stress hormone, high levels of which can suppress the production of sex hormones associated with libido. “Over time, this imbalance can affect libido, menstrual cycles, and even overall reproductive health,” the OB-GYN continues. “It’s all connected. Hormones thrive on balance, and sugar can throw everything out of sync.”
Does Sugar Negatively Affect Vaginal Health?
As Dr. Reed hinted at above, sugar can spell bad news across the board for sexual health, which includes not only libido but also vaginal wellness.
“Too much sugar can wreak havoc on your vaginal health, primarily by throwing off the balance of good bacteria in the vaginal microbiome,” he shares. High sugar intake, he continues, can:
- Feed yeast and increase the likelihood of development of yeast infections
- Disrupt the pH of your vaginal microbiome, leading to irritation or recurrent bacterial infections
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4 Benefits of Reducing Sugar for Sexual Health
There are countless benefits to cutting your sugar intake—full stop. In terms of libido and vaginal health, this includes:
1. Blood sugar balance
“By stabilizing your glucose, you’re creating an environment that’s less inviting for infections like bacterial vaginosis (BV) or yeast overgrowth [since] harmful bacteria and yeast thrive on sugar,” Brown says. He likens cutting back on sugar to “closing the buffet” that fuels these issues.
2. A healthier vaginal microbiome
In addition to staving off infections, reducing sugar can reduce general irritation down there since the vaginal microbiome has a better chance to thrive, says Dr. Reed.
3. More energy and confidence
“Many women also report feeling more energetic [after cutting sugar], which naturally makes you feel more confident and in the mood,” says Dr. Reed.
4. Stronger libido
Reducing sugar intake can improve hormonal balance, which Dr. Reed says can promote a boost in sex drive. (Bonus: He says may even find that laying off the sweets can lead to more regular menstrual cycles.)
Brown adds that more stable blood sugar levels and hormonal balance can help you feel less ‘inflamed’ overall. “Many patients tell me this stability helps them feel more in tune with their body and more present during intimate moments, which in turn helps with libido,” he shares.
All of these benefits work synergistically for improvements in sexual health and general well-being across the board. “Less sugar means fewer infections, better pH balance, more comfort, and a natural lift in energy and desire,” Brown summarizes.
Foods That Increase Libido and Support Vaginal Health
Going cold turkey on sugar is easier said than done, especially if you’re prone to indulging frequently. With that in mind, it may be easier and more sustainable to scale it back rather than cut it completely, and to set small goals to get you trending in the right direction.
Moreover, it’s worth prioritizing healthy, whole foods—including those that can increase your libido (such as ginseng, oysters, and garlic) and support a healthy vaginal environment.
Per Brown, some of the best of the balancing bunch include:
- Fermented foods such as yogurt, kefir, kimchi, or fermented cheeses. “These help maintain a balanced microbiome, which reduces the risk of bacterial vaginosis and keeps everything feeling comfortable,” he explains.
- Blueberries. This supercharged fruit won’t only help curb your craving for something sweet; it also tops Brown’s list for vaginal health. “They’re packed with antioxidants that not only strengthen your immune system but also support collagen production, which keeps vaginal tissues healthy and resilient,” he shares. Blueberries are also a good source of fiber, packing 4 grams per cup. “By eating more fiber and less sugar, you’re feeding the good bacteria that protect the delicate ecosystem [of the vagina]. It’s like giving your body the tools to guard its own door against unwelcome guests.”
- Dark leafy greens. “They’re rich in nitrates to support blood flow and folate, a nutrient critical for cervical health,” says Brown. He suggests getting these greens into your daily diet, no matter if you blend them into a smoothie, toss them into a stir fry, or use them as a base for salads.
The Takeaway
No matter if your libido has taken a nosedive or your vaginal health needs a lifeline, reducing your sugar intake has the potential to help turn both of these issues around. However, there may be other contributing factors throwing your sex drive, vaginal microbiome, and/or hormones for a loop, so remember that sugar (and your overall diet) constitutes only one part of a bigger picture.
“Sugar isn’t the ultimate villain, but keeping it in check can help maintain a healthier sex drive,” Dr. Reed concludes. “While cutting it isn’t a cure-all, it’s a powerful step toward feeling healthier and more in control of your body.”
Sugar and Libido FAQs
Does eating too much sugar lower your libido?
Eating excess sugar can inadvertently lower your libido by negatively impacting blood sugar and hormonal balance, both of which can end up sabotaging your sex drive and sexual function.
How does sugar affect hormones related to sexual health?
Sugar consumption may affect hormones including glucose, insulin, and cortisol. Dysregulation, especially sustained over time, can end up interfering with the production and regulation of male and female sex hormones that influence libido and overall sexual health.
Can sugar consumption lead to energy crashes that impact sexual desire?
“Yes. High sugar intake can cause rapid spikes and subsequent crashes in blood glucose levels, leading to fatigue and irritability, which may reduce sexual desire,” says Brown.
Are there specific types of sugar or sweeteners that are worse for your libido?
According to Brown, refined sugars (e.g., table sugar and high-fructose corn syrup) and high-glycemic carbohydrates (e.g., pastries and sugary drinks) are most problematic for your libido and vaginal health alike. “These cause rapid blood sugar fluctuations and promote inflammation, which can disrupt vaginal pH and microbiome balance,” he explains. “For instance, diets high in added sugars are linked to BV recurrence due to their role in feeding harmful bacteria.”
What are some healthier alternatives to sugar that may support a better libido?
In lieu of refined sugar, aim to prioritize natural sweets like whole fruit, which can satisfy your cravings and mitigate blood sugar spikes and crashes courtesy of fiber.
