Testosterone has been an interesting topic of conversation in the last few years, but I suspect we still aren't addressing it enough. I think there are many people out there who are living with symptoms of low testosterone, without realising something could be done. The symptoms and side effects are diverse and subtle at times, so it's important to understand this and seek help when needed.
How does testosterone affect the body?
Testosterone is a key hormone that plays a role in various physical, metabolic and emotional functions.
In men, testosterone is responsible for the development of secondary sexual characteristics during puberty, such as increased muscle mass, a deeper voice, and the growth of facial and body hair. It also plays a central role in libido, sperm production, mood and energy levels. In women, testosterone supports libido, bone strength and the maintenance of muscle mass.
Beyond its role in reproductive health, testosterone is essential for maintaining bone density, producing red blood cells and regulating fat distribution in the body.
What is considered a normal testosterone level?
Testosterone levels vary by age, sex and health status. For adult men, normal total testosterone levels range between 300 to 1,000 nanograms per decilitre (ng/dL), while for women, normal total testosterone levels range between 15 to 70 ng/dL.
Low testosterone (also known as hypogonadism) can result from various causes, including ageing, obesity, certain medications, injury to the testes or conditions like type 2 diabetes and hypothyroidism. This may result in fatigue, reduced libido, loss of muscle mass, depression and difficulty concentrating.
Conversely, high testosterone can occur due to genetics, conditions like polycystic ovary syndrome (PCOS) and adrenal tumours, or as a result of anabolic steroid use. This can lead to increased aggression, acne, infertility and excessive hair growth (in women).
What is testosterone replacement therapy (TRT)?
Testosterone replacement therapy (TRT) is a medical treatment designed to restore normal testosterone levels in patients diagnosed with low testosterone. TRT can be administered in various forms, including injections, skin patches, gels or subdermal implants.
The goal of TRT is to alleviate symptoms while also improving overall wellbeing. However, TRT isn’t without risks. Potential side effects include acne, fluid retention, sleep apnoea and increased risk of blood clots.
Therefore, it’s important to undergo thorough evaluation and monitoring by a healthcare professional before and during treatment. For example, people with certain conditions, such as prostate or breast cancer, are typically advised against TRT.
Can lifestyle changes improve testosterone levels naturally?
Lifestyle changes can help optimise hormone levels, supporting healthy testosterone production and overall endocrine health.
Regular physical activity, especially strength training and high-intensity interval training, has been shown to enhance testosterone levels. Exercise not only supports hormone production but also helps maintain a healthy weight, which is linked to testosterone regulation.
Eating a balanced diet rich in lean proteins, healthy fats and micronutrients like zinc and vitamin D is equally important. Foods such as fatty fish, nuts, eggs and green leafy vegetables are also excellent sources of these nutrients. On the other hand, excessive sugar consumption and processed foods should be avoided.
Adequate sleep is another critical factor. Studies have shown that poor sleep quality or insufficient rest can significantly reduce testosterone levels. Adults should aim for 7 to 9 hours of quality sleep each night to support hormone regulation.
Managing stress is also vital, as chronic stress increases levels of cortisol, a hormone that can inhibit testosterone production. Techniques such as mindfulness, yoga and regular physical activity can help reduce stress and promote hormonal balance.
Lastly, it’s important to avoid harmful habits like smoking and excessive alcohol consumption. Both smoking and heavy drinking are associated with lower testosterone levels and can damage overall health.
If you're worried about your testosterone level, I would advise seeking medical advice. A good GP is well positioned to explore the symptoms and investigate you properly for this.
