Natural remedies for vaginal dryness include using natural lubricants such as coconut or avocado oil, staying well-hydrated, and adding foods like soy and wild yams that may support vaginal health. Pelvic floor exercises can also help alleviate dryness by improving blood flow and muscle tone.
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Soothe Dryness With Plant-Based Oils
If you’re dealing with vaginal dryness, natural oils and gentle gels can provide soothing relief. These options are easy to find, simple to use, and may help add comfort during daily life or intimacy.
Plant-based remedies for vaginal dryness include:
Aloe vera gel: Pure aloe vera gel (the kind with no dyes or perfumes) is water-based and can help hydrate dry tissue. It absorbs quickly and may feel cooling and refreshing on the skin. Studies show that aloe vera vaginal cream can be as effective as estrogen cream in easing dryness and improving vaginal health. Look for products labeled 100% pure or made specifically for vaginal use.
Coconut oil: Coconut oil is thick, smooth, and long-lasting. It can help ease friction and keep the vaginal area feeling moisturized. Use plain, unrefined coconut oil with no added fragrances or chemicals. Skip this remedy if you have a coconut allergy.
Grape seed oil: This light oil absorbs well and may help reduce dryness without feeling too greasy. It’s gentle enough for the vaginal area and may be a good option for people looking for something lightweight and natural. Grape seed oil also has anti-inflammatory properties that may ease irritation.
Olive oil: Olive oil is thicker than some other options and tends to stay in place longer, which can help ease dryness and make intercourse more comfortable. It also helps protect sensitive skin from irritation. For best results, use pure extra virgin olive oil without added ingredients.
Sunflower oil: Sunflower oil is a gentle, natural option that contains vitamin E, which may help the skin stay moisturized and support healing. If you're looking for something mild and soothing, sunflower oil is a good choice.
When to Avoid Oils
Oils like coconut, olive, or grape seed can weaken latex condoms and make them more likely to break. If you’re using condoms to prevent pregnancy or protect against STIs, it’s best to choose a water-based lubricant like pure aloe vera instead.
Remember to Hydrate
Dehydration can make vaginal tissues dry and less elastic, which may worsen vaginal dryness. Drinking enough water keeps your body and vaginal tissues well hydrated, supporting natural moisture and comfort.
Aim to drink at least 15.5 cups of water daily. You may need more if the weather is hot or if you exercise a lot.
To help you stay hydrated throughout the day:
- Carry a reusable water bottle with you throughout the day.
- Track your water intake with an app or set phone reminders.
- Add fresh slices of lemon, cucumber, or berries to your water for a refreshing taste.
- Drink a glass of water before each meal.
- Drink caffeine in moderation, as too much caffeine can be dehydrating.
Along with drinking fluids, eating soups, broths, yogurt, and water-rich fruits and vegetables can boost hydration and help relieve dryness.
Hydrating foods include:
- Cucumber
- Tomato
- Celery
- Watermelon
- Zucchini
- Strawberry
- Lettuce
- Peach
- Broccoli
Support Hydration With Supplements
Alongside oils and gels, certain supplements may help support vaginal hydration from within. These options can promote tissue health, balance hormones, and soothe dryness naturally.
Vitamin E: Vitamin E is an antioxidant that helps protect and repair skin cells. Taking vitamin E supplements or using topical vitamin E products may improve vaginal moisture and reduce dryness, especially in postmenopausal women.
Phytoestrogens: Phytoestrogens are natural compounds found in plants that mimic estrogen in the body. They may help balance hormone levels and ease dryness linked to menopause or hormonal shifts. Plant foods with helpful phytoestrogens include:
- Pueraria mirifica (a tropical plant)
- Fennel (a common herb)
- Hop plant (used in beer making)
- Soy (like soybeans and soy products)
- Red clover (a flowering plant)
- Black cohosh (a traditional herbal remedy)
- Ginseng (a popular herbal root)
Probiotics: A healthy balance of vaginal bacteria is key to moisture and comfort. Probiotics, especially strains like Lactobacillus, may support vaginal flora and help reduce symptoms of dryness and irritation. They can be taken as supplements or found in fermented foods.
Hyaluronic acid: Hyaluronic acid helps tissues retain moisture, making it a common ingredient in skincare. Vaginal creams or suppositories with hyaluronic acid can soothe dryness and enhance tissue elasticity. They are a popular non-hormonal choice for managing vaginal dryness related to menopause.
Sea buckthorn oil: This natural oil is rich in vitamins, antioxidants, and fatty acids that nourish vaginal tissue and help maintain moisture. Sea buckthorn oil may support healing and reduce dryness-related discomfort when applied topically or taken as a supplement.
Boost Vaginal Health With Lifestyle Changes
Simple lifestyle habits can make a big difference in managing vaginal dryness:
- Avoid smoking: Smoking reduces blood flow and damages tissues, which can worsen dryness. Quitting smoking can improve vaginal health over time.
- Don't douche: Douching disrupts the natural balance of bacteria and pH in the vagina, increasing irritation and dryness.
- Stay active: Regular exercise boosts circulation and overall well-being, which supports healthy vaginal tissue. Aim for at least 30 minutes of moderate exercise, like going for a walk, dancing, or swimming, most days.
- Do pelvic floor exercises: Also called Kegels, these exercises strengthen the muscles around the vagina and pelvis, improving blood flow and tissue tone. Practice Kegel exercises daily by tightening pelvic muscles for a count of five, then relaxing for five, repeating 10 times.
- Use gentle products: Avoid harsh soaps, scented lotions, or douches that can irritate delicate vaginal tissue and worsen dryness. Opt for mild, fragrance-free cleansers.
- Baking soda baths: Some people find that a warm bath with a small amount of baking soda (about 4-5 tablespoons in a tub) can soothe itching and burning sensations. Use sparingly and discontinue if irritation occurs.
Research shows that stress and anxiety can worsen vaginal dryness. Manage these by practicing yoga, mindfulness, breathing exercises, or engaging in other relaxing activities that help ease tension.
What Causes Vaginal Dryness?
In most cases, vaginal dryness results from lower estrogen levels. As you age, less estrogen also means less moisture in your vaginal walls.
The dryness is often associated with vaginal atrophy, also known as vulvovaginal atrophy (VVA). Numbers vary, but if you're between the ages of 40 and 45, you have a 20% chance of experiencing vaginal dryness. If you're post-menopausal, you have about a 66% chance of developing this condition—also known as genitourinary syndrome (GSM).
Sometimes dryness isn't related to aging. Estrogen levels may also drop due to:
- Chemotherapy or hormone therapy in cancer treatment
- Radiation therapy to the pelvic area
- Immune disorders
- Surgical removal of the ovaries
- Hysterectomy or removal of the womb
Dryness can also be caused by medications that reduce moisture in the whole body. Allergy and cold medicines are two examples. Douching, laundry detergents, and soaps can irritate the vagina. Cigarette smoking, tampons, and condoms can also cause problems.
Hormonal changes in pregnancy or breastfeeding can also change your vagina's moisture.
When to See a Healthcare Provider
Most people experience vaginal dryness at some point, but painful or uncomfortable symptoms shouldn’t be ignored, and treatment can help.
Don't hesitate to reach out to a healthcare provider if you experience:
- Persistent discomfort
- Pain during sex
- Bleeding after sex
- Any bleeding after menopause
- Irritation that doesn’t improve with home care
- Discharge that has an unusual color, texture, or smell
- Symptoms of infection, such as itching, burning, or swelling in your vagina or vulva
A medical professional can evaluate your symptoms, rule out underlying conditions, and recommend treatments such as prescription creams, hormone therapy, or other options tailored to your needs.
Key Takeaways
- To ease vaginal dryness, stay hydrated by drinking water and eating water-rich foods like fruits and vegetables.
- Use gentle, natural supplements and topical products such as aloe vera, hyaluronic acid, vitamin E, and probiotics for soothing relief.
- Adopt healthy lifestyle habits including pelvic floor exercises, avoiding smoking, and using gentle products that won't irritate the vagina.
