If you suffer from chronic vaginal dryness, you’re not alone. Here are a few stats to put things in perspective:
- Vaginal dryness affects at least 70% of women post-menopause.
- About 17% of women between 17 and 50 years have trouble enjoying intercourse because of vaginal dryness and pain during vaginal penetration.
There are many ways on how to create natural lubrication so you don’t experience as much vaginal dryness.
But before we show you how to increase natural lubrication, let’s find out how you get vaginal dryness in the first place.
Why Is Your Vagina Dry?
There’s this hormone estrogen that plays a pivotal role in keeping your vagina moist. A lubricated vagina ensures the vaginal lining is thick and protected.
But for whatever reason (we’ll get this in a minute), your vagina can stop producing sufficient estrogen, which has a ripple effect: your vag becomes dry, and its walls grow thin and dry.
This condition is called vaginal atrophy (or atrophic vaginitis and vulvovaginal atrophy).
It can manifest through vaginal dryness symptoms like:
- Vaginal irritation
- Painful sex
- Unusual vaginal discharge
- Urinary tract infection
- Bacterial vaginosis
- Yeast infection
- Frequent urination
So why does your body experience a drop in estrogen and insufficient lubrication?
Here are some reasons why:
- Genitourinary syndrome of menopause (commonly known as Menopause)
- Contraceptives like the birth control pill
- Fluctuations in hormones from childbirth, breastfeeding, and your period
- Certain medications (like antidepressants and acne meds)
- Removal of the ovaries
- Dietary imbalances
- Autoimmune disorders like Sjogren’s Syndrome
10 Tips on How To Create Natural Lubrication With Vitamins and Minerals
Generally, the quickest way to get rid of vaginal dryness (and painful intercourse) is with a commercial, natural vaginal lubricant.
But, you can also increase blood flow and vaginal secretions with proper nutrition and hydration.
Here are the vitamins and minerals you need to keep your body and vag in working order:
1. Vitamin B
Vitamin B is responsible for boosting immune function.
You can include food like fish, poultry, bananas and potatoes in your diet to increase vitamin B. Or you can take a vitamin B supplement.
But like any vitamin, make sure you don’t overdose on it as it causes tummy troubles, painful wounds, and loss of muscle control.
2. Vitamin D
If you love the sunshine and get a fair amount of AM sunlight every day, your vitamin D levels may be acceptable.
But, if you don’t get as much sunlight or have more melanin pigment, chances are your vitamin D levels are low.
You need vitamin D to help fight inflammation, prevent type 1 and 2 diabetes, strengthen your muscles and bones. But it also plays a significant role in increasing natural lubrication.
3. Vitamin E
Studies have shown that vitamin E helps increase vaginal lubrication. It’s also an antioxidant that fights disease.
You can eat foods like:
- Plant-based oils (like avocado oil)
You can also take vitamin E orally as a supplement, but make sure you get the proper dosage to avoid side effects from taking too much.
4. Fish Oil
You can take a fish oil supplement to up your levels of omega-3-6 fatty acids to increase lubrication, especially if you’re going through menopause.
Omega 3 fatty acid is a fat found in fatty fish that keeps your heart, joints, skin, and cell membranes in tip-top condition.
Find omega-3 fatty acid in the form of fish oil supplements or through food like:
- Hemp Seeds
The fish you can incorporate into your diet include:
- Atlantic Mackerel
- Lake Trout
- Canned Tuna
Omega-6 helps battle chronic disease. It's mainly found in food like:
- Pine Nuts
- Sunflower Seeds
- Plant-based oils like grapeseed oil, sunflower oil, corn oil, and soybean oil
You can also take a supplement like primrose oil.
Dehydroepiandrosterone (DHEA) is a hormone your body produces that helps produce other hormones like estrogen.
Your DHEA hormone levels typically are at their best during your early adulthood and drop as you age.
You can take DHEA as a supplement or use it as a topical cream on the vagina to increase vaginal estrogen, increase female lubrication, and reduce vaginal dryness.
Want to have better intimacy? A sex lube can help.
6. Linseed (or Flaxseed)
Linseed is a type of phytoestrogen food that can help increase natural lubrication in the vagina. Phytoestrogens are plant-based female hormones. Linseed contains a phytoestrogen called lignans.
The quickest way to enjoy the benefits of this seed is to grind it to release the lignans. Just take 25g of ground linseed sprinkled in your cereal, oats, smoothies, or muffins.
7. Sea Buckthorn Oil
Sea buckthorn oil is a natural supplement rich in essential fatty acids that reinforce the skin’s barrier and stop water loss. It also helps wounds to heal, tissues to regenerate, and collagen production to increase.
Sea buckthorn oil comes from the seeds, berries, and leaves of the sea buckthorn plant. The recommended dosage is 3g of sea buckthorn oil daily.
8. Hyaluronic Acid
Hyaluronic acid may not sound like something your body produces, but it is naturally present, particularly in your joint and eye fluids.
In supplement form, hyaluronic acid is often found in a rooster comb as it’s rich in this substance. Alternatively, it can be created in a lab with bacteria.
It’s commonly found in skin care products for its role in aging and general skin health.
To help with vaginal lubrication, try a vaginal suppository or topical gel.
You can find boron in food like prunes, raisins, almonds, coffee, and leafy greens.
It’s a nonessential mineral but has shown some effects to increase vaginal fluid when consumed as a supplement.
More research is required, but the health pros suggest 1-13mg of boron a day to combat vaginal dryness.
Here’s the deal, you need protein to build muscle mass. It’s a macronutrient that helps your bones stay strong, lower blood pressure, increase metabolism, repair body tissues, and send more oxygen into your system.
Your vaginal health can benefit from protein because it contains amino acids that produce collagen. Collage is necessary to give your vag more elasticity, which, in turn, helps your vagina create lubrication.
Eat food rich in protein like:
- Red meat
Note: Ladies, the only way you’ll see positive results, high estrogen level, and increased vaginal moisture, is if you take any vitamin or mineral regularly over a period of time. But, before you add any supplements to your diet, consult with your doctor to get the all-clear.
You’re Not Alone
As you get older, low estrogen and vaginal dryness is something all women experience. But, you’re not alone.
With the right nutrients and regular maintenance, you’ll soon have a healthy, lubricated vagina, free of pain, irritation, and infection. And, in the long run, it’ll help you have fantastic sexual intercourse.
While you wait for the vitamins to kick in and moisturize your vaginal tissue, add a bit of external lubrication during your sexual activity with the Coconu all-natural personal lubricant range. They have a water based lubricant, an oil based personal lubricant, and a hemp body oil.