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Menopause is a natural stage in a woman's life. It is marked by the permanent end of menstruation and a significant decline in the production of sex hormones, such as estrogen and progesterone.
This period, which often occurs between the ages of 45 and 55, is accompanied by many physical and emotional changes. Among them, decreased libido is a subject that often remains taboo and is sometimes accepted with resignation.
During menopause, two major changes combine to reduce libido: stress and declining hormone production.
Understanding these mechanisms can help you take action to preserve your intimate well-being.
Menopause: a major hormonal transition
What is menopause?
Menopause is the permanent end of menstruation.
It is a natural phenomenon linked to a decline in the production of estrogen, the female sex hormones. It is preceded by perimenopause, a transitional stage during which menstrual cycles become irregular and symptoms gradually begin to appear [1].
In France, the average age of menopause is 51 [1]. This can vary depending on genetic and environmental factors such as smoking, as well as medical factors such as hysterectomy or cancer treatments.
The three key factors behind decreased sexual desire and libido
Decreased libido during menopause is multifactorial. Three distinct mechanisms act simultaneously, and their effects reinforce one another.
The central role of hormonal changes
The hormonal changes associated with menopause affect three main hormones.
The decline in estrogen is the factor most directly involved in decreased sexual desire. These hormones play an essential role in vaginal lubrication, tissue elasticity and the sensitivity of erogenous zones. Their decline leads to vaginal dryness, painful intercourse (dyspareunia) and decreased sexual desire [1].
The decline in progesterone indirectly makes the situation worse.
Its decline disrupts mood and sleep by reducing the activity of GABA-A receptors in the brain, which normally help promote sleep onset. Poor sleep quality and an unstable mood reduce emotional availability for intimacy [1].
Testosterone also plays an often overlooked role.
Although it is produced in small amounts in women by the ovaries and adrenal glands, it contributes directly to libido. Its decline during menopause can further reduce sexual desire [2].
By the time of menopause, testosterone levels may have decreased by 50% compared with levels in your twenties [2].
Science fact : Santoro N. (2016), in Obstetrics & Gynecology (127(3):423-428), documents the hormonal changes that occur during perimenopause and their impact on symptoms, including decreased sexual desire [1].
Stress and cortisol
Stress tends to increase during menopause.
The hormonal fluctuations of menopause trigger numerous physiological changes that contribute to chronic stress: hot flashes and night sweats that disrupt sleep, unsettling changes in the body, and chronic fatigue linked to hormonal imbalances [3].
Levels of cortisol, a hormone produced by the adrenal glands in response to stress, increase as a result. Cortisol then affects libido through three distinct pathways.
It inhibits testosterone production by competing for the same hormonal precursors. Excess cortisol therefore reduces available testosterone, which decreases sexual desire. It disrupts the estrogen/progesterone balance, worsening menopausal symptoms such as hot flashes and irritability.
Finally, it acts on the hypothalamus, a region of the brain involved in regulating libido, by reducing the production of dopamine and serotonin, two neurotransmitters essential for pleasure and well-being [3].
Science fact: Ranabir S. and Reetu K. (2011), in the Indian Journal of Endocrinology and Metabolism (15(1):18-22), documented the mechanism of competition between cortisol and sex hormones, showing that chronic stress systematically worsens existing hormonal imbalances [3].
The direct physiological effects
Several physiological changes directly contribute to decreased sexual desire. Their intensity naturally varies from one woman to another.
Vaginal dryness is the most common. Declining estrogen levels reduce glycogen production in the vaginal walls, leading to vaginal atrophy and reduced natural lubrication. Intercourse can become uncomfortable or even painful, gradually reducing sexual desire [1].
Genital sensitivity also decreases.
Estrogen influences blood flow to the genital area. Its decline reduces blood flow to the clitoris and labia, limiting sensation and making sexual arousal more difficult to achieve [2].
Metabolic changes related to weight gain and fatigue
The redistribution of body fat and loss of muscle mass associated with menopause can change body image. These changes can affect self-confidence and, consequently, sexual desire [3].
The psychological and emotional impact on libido
Menopause is not only about physical changes.
It is often accompanied by mood swings and irritability linked to hormonal fluctuations, anxiety or mild depression, as well as fear of aging or a sense of losing femininity. These emotional states directly affect self-confidence and the desire for intimacy [4].
These symptoms have a specific neurobiological basis.
Estrogen modulates the activity of serotonin and dopamine, two neurotransmitters that regulate mood and motivation. Declining estrogen levels impair the transmission of these signals, which helps explain irritability, anxiety and emotional fluctuations [4].
Science fact: Dennerstein L. et al. (2006), in Fertility and Sterility (86(5):1487-1494), established a direct link between hormonal fluctuations during menopause and changes in mood, sexual satisfaction and desire [4].
How can you regain a fulfilling libido during and after menopause?
Several approaches can help address these mechanisms. They are complementary and provide better results when combined.
Lifestyle habits
Lifestyle habits are the first accessible approach.
A balanced diet with adequate protein, omega-3 and fiber intake helps prepare the body for hormonal changes. Regular physical activity for at least 30 minutes a day promotes the release of endorphins and improves blood circulation. Managing stress through breathing exercises, heart coherence, yoga or meditation directly reduces cortisol production [5].
Sleep deserves particular attention.
Sleep debt, meaning the accumulation of insufficient sleep, worsens stress, fatigue and loss of self-confidence in a vicious cycle that can be difficult to break [3]. Restoring good-quality sleep is one of the first steps toward regaining emotional and intimate well-being.
Communication with your partner also plays an essential role in maintaining intimacy during this transitional period.
→ Read our article: Sleep disturbances during menopause — causes and solutions
Targeted micronutrition
Several micronutrients act directly on stress and menopausal symptoms.
B vitamins contribute to the synthesis of neurotransmitters involved in mood. Magnesium, a key regulator of the nervous system, helps control cortisol and improves sleep quality. Glycine regulates brain activity and promotes sleep onset.
Magnesium bisglycinate, which combines these two components, is a particularly relevant option.
Plant extracts such as saffron (Activ'Inside® extract), theanine and fenugreek modulate serotonergic pathways and support emotional balance [5].
At Argalys, we have combined these ingredients in a menopause formula without phytohormones or direct hormonal effects, designed to support women throughout the menopausal transition.
Science fact: Franco O. H. et al. (2016), in Menopause (23(6):617-624), documented the association between certain dietary micronutrients and a reduction in menopausal symptoms, including mood and sexual desire disturbances [5].
Hormone replacement therapy
Hormone replacement therapy (HRT) is a medical approach.
It involves administering estrogen, and sometimes progesterone, to help reduce the effects of declining hormone production. It can help partially restore vaginal lubrication and improve libido [6].
However, this option has its limitations.
It is reserved for women without contraindications, such as a history of breast cancer. It cannot be used indefinitely and requires regular medical monitoring [6].
Science fact: The North American Menopause Society (NAMS, 2022), in Menopause (29(7):767-794), confirms that HRT remains the most effective approach for moderate to severe menopausal symptoms in women without contraindications [6].
What you need to know about menopause and libido
Menopause is not a disease. It is a natural hormonal transition that can be navigated with confidence.
Decreased libido is neither inevitable nor a sign of premature aging. By understanding the hormonal mechanisms involved and the impact of stress, it is possible to take action to preserve your intimate well-being before considering medical solutions, which remain temporary and are not suitable for all women.
Lifestyle habits, diet, sleep, physical activity and micronutrition provide complementary approaches that should be combined.
If symptoms are severe, medical support can help determine whether hormone therapy is appropriate for your individual situation.
→ Read our article: 10 early signs of menopause
References
[1] Santoro N. Perimenopausal changes in hormones and menopausal symptoms. Obstetrics & Gynecology. 2016;127(3):423-428. MSD Manuals Professional. Ménopause. Révisé juillet 2023. doi:10.1097/GME.0000000000002187
[2] Goldman Laboratories. La testostérone pour les femmes. Juillet 2025. Disponible sur : goldmanlaboratories.com. GPNotebook. Thérapie à la testostérone chez les femmes ménopausées. Mis à jour novembre 2024.
[3] Ranabir S, Reetu K. Stress and hormones. Indian Journal of Endocrinology and Metabolism. 2011;15(1):18-22.
[4] Dennerstein L et al. Hormones, mood, sexuality, and the menopausal transition. Fertility and Sterility. 2006;86(5):1487-1494.
[5] Franco OH et al. The association of dietary patterns with menopause and its symptoms. Menopause. 2016;23(6):617-624.
[6] The North American Menopause Society (NAMS). The 2022 hormone therapy position statement. Menopause. 2022;29(7):767-794.
