Is testosterone important for women's health?
Although it is typically associated with male physiology, the hormone testosterone plays an important, though often overlooked role in female health.
Along with oestrogen, testosterone levels can gradually decline during perimenopause, but unlike oestrogen, which declines very sharply at menopause, testosterone, which is produced by the ovaries and the adrenal glands, begins to decline very slowly from a woman’s 20s or 30s. The level of testosterone in women in their 60s is around half that seen in women around 30 years of age.
Factors often consistent with perimenopause and menopause, such as lack of sleep, sustained stress and increased body fat levels can also contribute to a decline in testosterone production.
How does testosterone support women’s health?
Sexual health and libido
Testosterone is involved in maintaining sexual desire (libido) in women. As testosterone levels fluctuate and decline during perimenopause, many women experience a decrease in libido. This can be due to both the reduction in testosterone as well as other factors, such as changes to oestrogen and progesterone levels, vaginal dryness, and mood changes.
Bone health
Testosterone, along with oestrogen, helps to maintain healthy bone density and strength. Low testosterone levels can, therefore, contribute to the loss of bone mass, potentially increasing the risk of conditions such as osteopenia and osteoporosis.
Muscle mass and strength
Testosterone plays a role in maintaining muscle mass and strength. Women with healthy testosterone levels tend to have more muscle mass, while low levels can result in reduced muscle strength and increased body fat.
Mood and cognitive function
Testosterone is thought to have a role in mood regulation, and low levels may be associated with low mood, fatigue, and decreased motivation. Some studies suggest testosterone may also have positive effects on cognitive function and memory.
Metabolism and fat distribution
Testosterone helps regulate fat distribution in the body. Women with low testosterone levels may experience changes in their body composition, such as an increase in body fat.
Skin health
Testosterone influences skin health by promoting the production of collagen, which keeps skin firm and smooth. It also plays a role in sebum production, which can affect skin oiliness.
Menstrual cycle and fertility
Testosterone, along with other hormones, plays a role in the regulation of the menstrual cycle. Imbalances in testosterone levels can affect menstrual regularity and fertility.
What are the signs and symptoms of low testosterone in women?
Common symptoms of low testosterone in women can include:
- Low sex drive
- Lack of energy
- Loss of muscle strength and tone
- Vaginal dryness
- Irregular menstrual cycle
- Low mood
- Thinning hair
- Dry skin
- Sleep disturbance
- Weight gain
How to naturally support testosterone levels in women
Supporting healthy testosterone levels naturally is possible through a combination of nutrition and lifestyle strategies. Here are some ways to naturally support healthy testosterone levels in women:
Diet
Protein:
Consuming adequate protein is essential to support healthy muscle mass and hormone production. Include lean meats, fish, eggs, dairy, legumes, and a variety of plant-based proteins in your diet.
Balance blood sugar:
In women, high sugar intake and corresponding insulin levels can contribute to vitamin and mineral deficiencies, as well as reduce the production of the hormone DHEA; a precursor to testosterone. Minimise processed sugars and refined carbohydrates to support overall health and hormonal balance.
Reduce caffeine:
Although caffeine has been seen to increase testosterone levels in men, it is thought to lower them in women.
Limit alcohol intake:
Excessive alcohol consumption over the longer term has been shown to negatively affect testosterone production, as well as disrupting the balance of other hormones.
Support gut health:
The gut microbiome is involved in the metabolism and excretion of hormones, including sex hormones like testosterone. An imbalance in the microbiome, known as dysbiosis can impair hormone metabolism as well as create inflammation in the body, both of which can cause hormonal imbalances. Eating a diet rich in fibre, probiotics (found in yogurt, kefir, and fermented foods), and prebiotics (found in plant foods like garlic, onions, and bananas) can promote gut health and hormone regulation.
Nutrients & supplements to support healthy testosterone levels in women
Vitamin D
Adequate levels of Vitamin Dare crucial for testosterone production. In the UK we can normally make vitamin D from sunlight over the summer months, but supplementing is often advisable over winter.
Vitamin B6
Vitamin B6 is necessary for testosterone production and supports adrenal function and neurotransmitter production. Food sources include fish, poultry, oats, peanuts and some fruits.
Zinc
Zinc has demonstrated improvements in testosterone levels and sexual function in post-menopausal women. Foods rich in zinc include shellfish, beans, nuts, and seeds.
Magnesium
This crucial mineral is involved in numerous bodily functions, including hormone regulation. Sources include leafy green vegetables, nuts, seeds, and whole grains.
Omega-3 fatty acids
Omega 3's help to maintain and increase testosterone levels. Oily fish are the best source of the omega-3 fats EPA and DHA, or they are available as a vegan supplement from marine algae.
Ashwagandha
This herb, used in traditional Ayurvedic medicine has been shown to reduce cortisol levels and may help increase testosterone.
Fenugreek
Studies suggest it may support testosterone levels and improve sexual function in women.
Lifestyle
Exercise regularly
Strength training:
Resistance or weight training builds healthy muscle mass, which is linked to healthy testosterone levels.
High-Intensity Interval Training (HIIT):
Short bursts of intense activity followed by rest periods have been shown to help increase testosterone production.
Prioritise sleep
Sleep is crucial for hormone production, including testosterone. Aim for 7–9 hours of quality sleep per night.
Manage stress levels
Chronic stress increases cortisol levels, which can suppress testosterone. Practices like mindfulness, meditation, deep breathing, or yoga can help reduce stress and support hormonal balance.
Maintain a healthy weight
Being overweight, especially having excess body fat, can lead to lower testosterone levels. Healthy weight management through a balanced diet and regular exercise can help optimize testosterone levels.
Avoid endocrine disruptors
Exposure to chemicals known as endocrine disruptors (like BPA, phthalates, and certain pesticides) may interfere with hormone balance. Avoiding plastic containers, opting for organic produce and using natural cosmetics and cleaning products, where possible, can help reduce exposure.
