Words by Dr Naomi Newman-Beinart, PhD, Chartered Psychologist & Nutritionist

As someone who works closely with women navigating perimenopause, I know firsthand just how many unexpected changes can show up at this stage of life. One of the most common and often least talked about, is a dip in libido. Hormone fluctuations, disrupted sleep, fatigue, and stress all contribute to the challenge. And for many women I’ve spoken to, this change can feel confusing, frustrating, and sometimes even isolating. The good news? You are far from alone, and more importantly, there are natural ways to support your body and help reignite energy, confidence, and intimacy.

Here are some of the strategies I share most often with my clients; gentle, holistic steps that can make a real difference to how you feel.

1. Eat with your hormones in mind

I’ve seen how much of a difference food can make, not just to physical health but to mood and energy, too. A Mediterranean-style diet, rich in colourful vegetables, fibre-rich whole grains, healthy fats, and omega-3s from fish and nuts, provides the building blocks your hormones need to function optimally. This will make a big difference to how you feel emotionally and physically. Minerals such as magnesium, selenium, and zinc are especially important for supporting energy, circulation, and libido. It’s not about chasing diet perfection, but making small, consistent choices that leave you feeling nourished and energised.

2. Move for confidence and circulation

Movement is one of my favourite natural prescriptions. It boosts blood flow (vital for arousal), helps regulate hormones, and improves mood and body confidence. I encourage women to find something they genuinely enjoy; whether that’s yoga, resistance training, or even dancing around the kitchen. Exercise should feel like an act of self-care, not another chore, and when you find joy in movement, the benefits ripple into every area of life, including intimacy.

3. Supplement smart

Targeted nutrition can be a game-changer. Many women I see are looking for safe, effective ways to support their hormones, energy, and mood. One supplement I recommend is Intimate+ by Neuaura, a plant-based formula specifically designed to support libido and sexual wellbeing during perimenopause. It blends: Fenugreek – linked to supporting healthy testosterone levels and desire, Maca root -traditionally used to boost stamina, vitality, and libido, Zinc – essential for hormone production and reproductive health, Korean ginseng – known for its energising and libido-supporting properties, Vitamin B3 (niacin) – helps with circulation and natural energy. Taken daily, these nutrients work in synergy to support hormonal balance and sexual wellbeing, while also helping you feel more like yourself again.  I advise women to take this formula daily for at least 2-3 months to experience the benefits fully.  

4. Harness the power of Cordyceps

One thing I hear over and over is how exhausting perimenopause can be. And let’s be honest – it’s hard to feel desire when you’re running on empty. This is where functional mushrooms can help. Cordyceps sinensis is a mushroom that has been used for centuries to support stamina and circulation, and modern science is now backing up its benefits. I often suggest Cordyceps Powder from Hifas da Terra as a simple way to boost vitality. Stir it into your morning smoothie, coffee or hot chocolate to give your body a natural lift and support healthy blood flow.

5. Create a magnesium-bath bedtime ritual

Stress and poor sleep are two of the biggest challenges women tell me about during perimenopause. And both can have a massive impact on libido. High cortisol levels suppress sex hormones, while tiredness makes it much harder to feel connected or in the mood.

This is where magnesium becomes so powerful. Often called the “relaxation mineral,” magnesium supports the nervous system, calms anxiety, improves sleep, and plays a vital role in hormone function and circulation. Sadly, many women are low in magnesium, especially when life feels stressful.

One ritual I love to recommend is a warm bath with BetterYou Menopause Magnesium Bath Flakes. These flakes are absorbed through the skin, gently replenishing magnesium while also soothing muscles and calming the mind. My clients often describe this evening ritual as a turning point, a moment of calm that sets them up for restorative sleep.

Here’s why it works: Magnesium reduces tension and cortisol, preparing your body for deeper rest. Better sleep means more energy, a better mood, and improved hormone balance. Calming rituals help you reconnect with your body and protect your libido.