Does olive oil help with low libido during perimenopause?

Extra virgin olive oil is unlikely to restore libido on its own, but the evidence suggests it may support the vascular and hormonal foundations that sexual desire depends on, and that connection is worth understanding. Low libido during perimenopause has multiple overlapping causes: declining estrogen and testosterone, reduced genital blood flow, vaginal dryness that makes sex uncomfortable, increased fatigue, mood changes, and body image shifts. Olive oil addresses a few of these pathways indirectly but meaningfully.

The most relevant research comes from the Mediterranean diet literature. A 2016 study by Maiorino and colleagues found that adherence to a Mediterranean diet significantly improved sexual function in women and men with type 2 diabetes, a population with known vascular and hormonal challenges. The Mediterranean dietary pattern places extra virgin olive oil at its center. The researchers noted that improved sexual function was associated with better cardiovascular health, reduced oxidative stress, and improved endothelial function, which is the ability of blood vessels to dilate and increase blood flow. Healthy blood flow to the pelvic region is genuinely important for arousal and lubrication.

Oleic acid, the primary monounsaturated fatty acid in olive oil, supports cardiovascular health by improving the balance of LDL and HDL cholesterol. This matters because the same vascular mechanisms that cause cardiovascular disease also impair genital blood flow. Polyphenols in extra virgin olive oil, particularly hydroxytyrosol and oleuropein, reduce oxidative damage to blood vessel walls, supporting that healthy vascular function.

There is also a hormonal layer. Cholesterol is the raw material for sex hormone production, including estrogen and testosterone. Healthy dietary fats, including the monounsaturated fats in olive oil, support the lipid environment your body uses for hormone synthesis. This is not a direct effect and the research is not strong enough to claim olive oil raises estrogen or testosterone, but an overall diet rich in healthy fats tends to support hormonal health better than a very low fat diet.

Beyond the biochemical picture, the Mediterranean diet as a whole is associated with better energy levels, reduced systemic inflammation, and lower rates of depression, all of which feed into sexual wellbeing. Chronic inflammation and persistent fatigue are among the biggest suppressors of libido in perimenopause, and olive oil contributes to an eating pattern that addresses both.

For practical use, extra virgin olive oil is the right choice as it retains the highest concentration of polyphenols. Using it as your primary cooking and dressing fat, aiming for roughly 2 to 4 tablespoons daily within a Mediterranean-style diet, is a reasonable approach. Pairing it with vegetables, legumes, fish, and whole grains amplifies the cardiovascular and anti-inflammatory benefits.

One important note: if vaginal dryness is making sex physically uncomfortable, olive oil topically is sometimes discussed in folk medicine contexts, but this is a separate matter that warrants a conversation with your healthcare provider. There are well-studied lubricants and vaginal estrogen options that address this more directly.

Tracking how your energy, mood, and physical comfort change over time can help you see whether dietary changes are contributing to overall wellbeing. The PeriPlan app lets you log daily symptoms and patterns, which can make those connections easier to spot.

When to see a doctor: If low libido is causing significant distress or relationship strain, this deserves a direct conversation with your healthcare provider rather than a dietary workaround. A provider can assess hormone levels, screen for depression, evaluate medications that may suppress libido (including some antidepressants and blood pressure drugs), and discuss options including hormone therapy, testosterone therapy where appropriate, or referral to a pelvic health specialist or sex therapist.

Olive oil is very safe at culinary doses. It is calorie-dense, so incorporate it in place of other fats. There are no meaningful drug interactions at dietary amounts.

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