Testosterone isn’t just a “male hormone.” It plays a vital role in women’s energy, metabolism and libido too. Marcelle Pick shares what you need to know about testosterone imbalance and how to restore your levels naturally
Maria was always tired, and she had irregular periods and no sex drive. When I told her that I thought we needed to test her testosterone levels, her response was, “Testosterone? Isn’t that only an issue for men?”
She’s not the first woman to look at me in confusion when I bring up testosterone. So many people think the way she did, assuming testosterone levels are only a concern for men—but they couldn’t be more wrong.
The truth is, all sex hormones are relevant regardless of a person’s sex. Of course men and women need different levels of specific sex hormones for their bodies to function properly. Men have higher levels of testosterone, while women produce more estrogen and progesterone. But we should all produce at least a little of each, and the proper balance is essential for everyone.
Here’s what you need to know about testosterone and some key tips for balancing this important androgen naturally.
Testosterone is produced mostly in the ovaries, while a small amount is produced by the adrenal glands. Fat cells and skin cells also produce testosterone in women. Women typically produce 10 to 20 times less testosterone than men, but that doesn’t make it any less important.
Testosterone, along with other androgens, has an impact on bone health,1 breast health, fertility, libido and much more. It’s also an important piece of the hormonal puzzle that affects mood and keeps many body systems functioning at an optimal level.
Additionally, testosterone promotes healthy cognitive function. One study found women over age 80 who had Alzheimer’s disease had lower levels of both testosterone and estrogen. Normal testosterone levels appeared to protect women against the amyloid plaque buildup associated with Alzheimer’s disease.2 Other studies found women who naturally had higher testosterone levels showed better spatial and mathematical ability3 and verbal memory performance.4
Many health conditions have been associated with changes in testosterone levels, including obesity, type 2 diabetes, cardiovascular problems and metabolic syndrome.5
Just as with other sex hormones, testosterone production rises in puberty and continues at this level throughout early adulthood. Levels decrease as we age, but unlike with estrogen, they don’t undergo a sharp drop during menopause.
Some women, however, end up with levels that are too low. This can lead to low sex drive, fatigue, changes in breast tissue, fertility issues, irregular periods, vaginal dryness and increased risk of bone loss, osteoporosis and fractures.
In women, testosterone is typically easily converted to estrogen. Sometimes, however, the body produces too much testosterone or other androgens, making it difficult for this conversion to happen. And it can lead to an abnormally high level of testosterone for some women.
When testosterone levels are too high, certain “male” characteristics, such as facial hair, acne and male pattern baldness, can result. High levels can be seen in polycystic ovarian syndrome (PCOS), which comes with a range of symptoms including infertility, irregular periods, ovarian cysts, excess hair growth and skin problems.
Additional health concerns that can result from too much testosterone include acne, insulin resistance, obesity, diabetes, heart disease, high blood pressure and high cholesterol.
Hormones are all quite similar in terms of what impacts proper balance, so many of these tips may sound familiar. But some of them have been shown to directly influence testosterone levels. While much of the human research on testosterone is conducted in men, I believe these tips are just as effective for women working toward hormonal balance.
Get plenty of exercise. Regular exercise is a crucial component of a healthy lifestyle. Research has also shown that exercise can boost testosterone.
The results of one study in obese men suggest that an increase in physical activity is more beneficial than a weight loss diet in increasing testosterone levels.6 While any type of increased physical activity is likely to have some impact, weight training has been shown to be most effective for both short- and long-term increases in testosterone.
High-intensity interval training (HIIT) can also have a positive impact on testosterone levels.7 But make sure not to overdo it.
Eat for hormonal balance. I can’t talk about natural ways to balance hormones without talking about the way you eat. All hormones are impacted by the food you choose to put into your body; testosterone is no exception.
A well-balanced diet that includes healthy fats, carbohydrates and protein is the best option for achieving balance. Stick to whole foods as often as possible and avoid processed foods with chemicals that wreak havoc on your hormonal balance.
How much you eat, and when, also matters. Yo-yo dieting and overeating can both impact testosterone levels, so it’s best to have a good long-term eating strategy. Work to build habits that are sustainable for a lifetime instead of relying on fad diets to manage your weight.
Some foods, such as soy, mint, licorice root, processed foods, vegetable oil, flaxseed, nuts and alcohol, are known to decrease testosterone production. If you already have lower levels, it’s important to avoid these foods.
If, on the other hand, your levels are too high, you can eat more of some of these foods—but continue avoiding processed foods since they cause so many other health problems.
Reduce stress. Cortisol is a “stress hormone” that affects all other hormone production. When cortisol levels are high due to chronic stress, production of hormones that aren’t vital to survival slows down. When this goes on too long, imbalances become the norm.
Stress reduction is a personal thing; what works for you might not work for someone else. The key is to find things that allow you to truly let go and enjoy the moment.
Meditation, yoga, dancing, writing, walking in the woods, creating a piece of artwork and sitting quietly with a cup of tea are all great possibilities. But they certainly aren’t the only ones.
Get out in the sun. You’ve probably heard about how important vitamin D is. Research has detailed the many benefits of having enough of this essential vitamin and what can happen when you’re deficient. One thing you may not know, however, is that vitamin D has also been shown to boost testosterone naturally.8 In fact, one study found 3,300 IU of vitamin D3 daily led to a 25 percent increase in testosterone.9
Supplements are a good way to increase vitamin D levels, but I also recommend getting outside in natural sunlight, without sunscreen, for at least 15 minutes per day.
Try plant-based remedies. Whether your testosterone is high or low, there are some plants and herbs that can help balance it out. These can be taken as supplements, made into tea or added to recipes.
Herbs that reduce testosterone include chasteberry, black cohosh, Reishi mushrooms, saw palmetto and white peony.
To boost testosterone, try ashwagandha, ginger, horny goat weed, Mucuna pruriens, shilajit and tongkat ali. All of these have been studied for their impact on low testosterone, primarily in animals or humans with infertility.
Work with a natural health practitioner to determine the right formulas and dosages for you.
Support your adrenals. Supporting your adrenal glands and your stress response can really help hormonal imbalance in general.
One thing you can try is an adrenal-supporting supplement that contains adaptogens (stress response-modulating herbs) like ashwagandha. My adrenal metabolism support formula (available from shop.marcellepick.com) is one option, and as a bonus, it also contains inositol (which helps to balance blood sugar), vitamin C (which calms inflammation) and a number of other hormone-supporting ingredients.
A high-quality multivitamin also goes a long way toward keeping hormones properly balanced.
Get enough sleep. High-quality sleep is important for a lot of reasons, including cognitive functioning, physical functioning, cardiovascular health and metabolism. But studies have shown that a lack of sleep results in a significant reduction in testosterone and that each additional hour of sleep could raise levels by an average of 15 percent.
That’s a great reason to get more sleep if your testosterone levels are low. Strive for at least seven hours of quality sleep each night. Eight is even better.
Avoid hormone-disrupting chemicals. Be conscious of the home and personal care products you choose, and avoid those that contain estrogen-mimicking compounds, such as BPA and parabens. It’s also important to understand potential side effects of any prescription medications you’re taking.
Watch your weight. Maintaining a healthy weight is an important factor in keeping hormone levels, including testosterone, naturally balanced.
I tested Maria’s testosterone, and sure enough, it was too low. Like so many women, Maria was well aware of the importance of balancing estrogen levels as she aged, but she had never considered testosterone in the equation. She discovered that all hormones need to be balanced so she could feel her best.
After trying some of these tips, she soon found her testosterone was back at an appropriate level. She finally felt good again—and her sex drive returned, so her relationship improved too.
Working with your healthcare provider to test levels and address imbalances can help you regain health and vitality just like Maria did.
Lots of different hormones are involved in sex drive, but the main players are testosterone, estrogen, cortisol, progesterone and DHEA.
I often see decreased sex drive in women who are going through perimenopause, but it can start earlier. Levels of crucial sex hormones like DHEA and testosterone start to go down when we’re in our 20s, and although this is natural to some extent, it’s often when a problematic imbalance begins.
Besides decreased libido, perimenopause often brings mood swings, weight gain, difficulty sleeping, fatigue and any number of other symptoms. And of course, these symptoms are likely to contribute. If you’re exhausted, unhappy with your weight or battling incessant hot flashes, sex is not likely to be very appealing. But if we can balance our hormones, we can tackle all those things together.
Here are the key hormones to consider when it comes to sex drive.
Estrogen. Estrogen is our primary female sex hormone, and it’s a common culprit in hormonal imbalance and low sex drive. It’s estrogen’s job, among other things, to regulate our menstrual cycles and prepare us for pregnancy.
Levels of estrogen do naturally decrease during perimenopause, but they often drop too low or fall out of balance with levels of other important sex hormones, like testosterone and progesterone. In addition to decreased libido, this can lead to mood swings, weight gain, vaginal dryness and bloating.
Prior to the menopausal stage, an imbalance in estrogen levels can cause irregular periods and symptoms of PMS.
Testosterone. Levels of testosterone also start to decline when we’re in our 20s, but they decrease more dramatically during perimenopause. Too-low testosterone levels are very common among women as they get older. Other factors often contribute, too, like hormonal birth control.
There is a major link between testosterone and sex drive, and low levels should definitely be a key suspect when investigating low libido.
DHEA. Testosterone is produced by the ovaries, and it can also be made through the conversion of DHEA. However, if DHEA production is low, or if stress is high and DHEA needs to be converted into the stress hormone cortisol, testosterone production will be reduced.
Cortisol. Stress—and therefore the stress hormone cortisol—is behind a lot of hormonal problems. Most women I see in my practice are suffering from adrenal fatigue to some degree.
Adrenal fatigue occurs when we’re burned out in every way. Low sex drive is a symptom of both adrenal fatigue and a hormonal imbalance involving cortisol. Other symptoms of cortisol levels that are too high or low are extreme fatigue, a feeling of being “tired but wired,” cravings for sugar or carbs, weight gain, and insomnia.
Progesterone. Progesterone is another essential female hormone that works to control the menstrual cycle, among other important female functions. Progesterone itself hasn’t been as closely linked to issues with sex drive, but if levels are off, this typically points to a general hormonal imbalance.
You might notice that many different hormonal imbalances are linked to similar symptoms like fatigue, weight gain and moodiness. There are certain identifying features of specific hormonal issues, but as a general rule, if one thing is out of whack, everything is going to be a little off. Hormones work together, and they’re all connected.
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