Does blueberries help with low libido during perimenopause?

Blueberries are not a direct libido booster, but they may support some of the underlying factors that dampen sexual desire during perimenopause. Low libido at this stage is rarely caused by a single thing, and diet is just one piece of a complex picture that includes hormones, sleep, mood, energy, and relationship dynamics.

During perimenopause, declining estrogen and testosterone both contribute to reduced sexual desire. Estrogen supports vaginal tissue health, blood flow to the pelvic region, and dopamine sensitivity. Testosterone, which also drops during this transition, is more directly tied to sexual motivation. Alongside these hormonal changes, fatigue, mood shifts, and anxiety all reduce interest in sex. Addressing the factors that drain your overall vitality can indirectly support libido.

This is where blueberries may play a small role. Their anthocyanins, particularly pterostilbene and delphinidin, support blood vessel function by promoting nitric oxide availability. Nitric oxide relaxes blood vessel walls and improves circulation. Some research on polyphenol-rich diets suggests better cardiovascular health is associated with improved sexual function, partly because arousal depends on blood flow to genital tissue. The direct evidence linking blueberries specifically to libido is limited, so this is a mechanistic argument rather than a clinical finding.

Blueberries also support brain-derived neurotrophic factor, or BDNF, a protein that promotes brain cell communication and mood regulation. Estrogen normally supports BDNF production, so as estrogen drops, BDNF can decline too. Some research, including USDA-funded studies on cognition in women, suggests blueberry anthocyanins can cross the blood-brain barrier and partially support BDNF levels. Better mood and mental energy are not the same as libido, but the two are closely connected, especially for women.

A serving of one cup, around 150 grams, of fresh or frozen blueberries four to five times per week provides a meaningful intake of anthocyanins. Frozen blueberries are just as effective as fresh. Eating them raw preserves more polyphenols than baking. Adding blueberries to a protein-rich breakfast, like eggs or Greek yogurt, supports sustained energy across the morning, which also matters for fatigue-related low libido.

For a broader approach to libido support through diet, blueberries combine well with foods that support cardiovascular health and energy metabolism. Dark leafy greens provide nitrates that also support blood flow. Zinc-rich foods like pumpkin seeds and oysters support testosterone production. Omega-3 fats from fatty fish support circulation and reduce systemic inflammation. Reducing alcohol is worth noting here, because even moderate regular intake suppresses testosterone and disrupts sleep, two things that directly worsen low libido.

Pterostilbene in blueberries has been described as having very weak phytoestrogen-like activity, but this is not strong enough to compensate for falling estrogen levels or replace hormone therapy if that is clinically appropriate for you.

Dietary changes supporting libido indirectly through energy, mood, and blood flow may take several months to show any noticeable effect. Libido is highly sensitive to stress, sleep quality, and relationship factors, so isolating the impact of diet is difficult. If you notice improvements in energy and mood from dietary changes, those tend to benefit libido as a secondary effect.

See your doctor if low libido is severe and persistent, if it is accompanied by significant vaginal dryness or pain during sex, or if it is causing distress in your relationship or daily wellbeing. These are valid medical concerns, not just lifestyle issues, and there are effective treatments including hormone therapy and other options worth discussing with a healthcare provider.

The PeriPlan app (https://apps.apple.com/app/periplan/id6740066498) lets you log low libido daily so you can spot whether patterns shift over time.

This content is for informational purposes only and does not replace medical advice. Always consult your healthcare provider about your specific situation.