Does oats help with low libido during perimenopause?

Low libido during perimenopause has multiple overlapping causes: declining estrogen, declining testosterone, vaginal dryness that makes sex uncomfortable, disrupted sleep, mood changes, and the cumulative fatigue of navigating a major hormonal transition. Oats address none of these directly, but they contain several nutrients that offer indirect, biologically plausible support for the systems involved in desire and sexual wellbeing.

The most commonly cited connection between oats and libido involves a folk belief that oats boost testosterone. This claim comes from older in vitro research suggesting that compounds in oats may affect sex hormone-binding globulin (SHBG), the protein that binds testosterone and renders it inactive. Reducing SHBG could theoretically increase free testosterone, but there are no clinical trials in humans confirming that eating oats raises free testosterone levels or improves libido. This claim is often overstated online. It is worth acknowledging that the biological rationale exists, but the clinical evidence does not.

What is better established is the role of zinc in testosterone metabolism. Zinc is a cofactor in the enzymatic conversion of hormones, and zinc deficiency is associated with reduced testosterone levels in men. The evidence in women is less studied but zinc remains an important nutrient for reproductive hormone synthesis. Oats contain a modest amount of zinc, contributing to overall intake alongside better sources like seeds, legumes, oysters, and red meat.

Tryptophan is another nutrient present in oats that connects to libido through a longer chain of effects. Tryptophan is an amino acid precursor to serotonin and, through serotonin, to melatonin. Serotonin supports mood stability and emotional wellbeing. Dopamine, which tryptophan also indirectly supports, is central to motivation and desire. Low mood, anxiety, and emotional withdrawal are among the most common libido suppressors in perimenopause. A diet that supports neurotransmitter balance, including adequate tryptophan alongside carbohydrates that help it cross the blood-brain barrier, may support the emotional and neurochemical foundations of desire.

Blood glucose stability is relevant here too. The cognitive fatigue, irritability, and low energy that follow blood glucose crashes all reduce interest in sex. Oats provide slow-releasing complex carbohydrates that sustain energy more evenly through the morning, reducing the afternoon dips that leave many women feeling flat and disinterested. Rebello et al. (2016) found that oats produced greater satiety and more stable energy compared to ready-to-eat cereals, supporting a more even metabolic state.

Sleep quality is one of the strongest predictors of libido, and oats can indirectly support sleep through their tryptophan content (discussed more in the sleep article). A body that is sleeping better tends to have more available energy and emotional bandwidth for intimacy.

It is worth naming what the evidence does not support. Oats are not an aphrodisiac and eating them will not produce a noticeable lift in sexual desire on its own. The primary hormonal drivers of perimenopausal libido loss, declining estrogen and testosterone, require specific interventions if they are significant. Hormone therapy, including local vaginal estrogen for discomfort and, where appropriate, low-dose testosterone therapy, has the strongest evidence for hormonally driven low libido in perimenopause.

For practical use, oats fit naturally into a broader nutritional approach to supporting wellbeing: stable blood glucose, adequate B vitamins, zinc, tryptophan, and anti-inflammatory eating. Pair oats with a good protein source at breakfast to give your body the amino acid building blocks it needs across the day.

Patterns in your libido, energy, and mood often track with your cycle phase, sleep quality, and stress levels. PeriPlan lets you log these factors together so you can see how they connect and have more informed conversations with your healthcare provider.

When to see a doctor: If low libido is causing significant distress or relationship strain, please speak with your healthcare provider. There are effective options available. A gynecologist or sexual health specialist can assess hormone levels, check for vaginal atrophy or pain conditions that are suppressing desire, and discuss the full range of hormonal and non-hormonal treatments. Libido changes in perimenopause are common and treatable, and you do not need to accept them as inevitable.

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