Low Testosterone – Symptoms, Testing and Optimization

By Dr. Jane Litsey, ND

Did you know that having stronger muscles is linked to living longer? According to research from the University of Michigan, people with low muscle strength are 50 percent more likely to die earlier than people with stronger muscle tone. Resistance exercises including weight lifting, pilates, and high intensity interval training can increase testosterone levels which support muscle tone, strength, bone density, focus, fatigue and mood.

Testosterone levels naturally decline as you age. According to the American Urological Association, about 40 percent of men over 45 years old have low testosterone. Most men hit their peak in their early 30s and decline by about 1 percent per year. Healthy testosterone levels in men are important for maintaining sexual and reproductive function, muscle mass, bone density, red blood cell levels and sense of overall well-being. Testosterone is also a necessary hormone for women. Adequate levels are needed for maintaining healthy sex drive, muscle mass and bone density.  Signs of low testosterone in women include symptoms of fatigue, decreased sense of well-being, anxiety and depression, and decreased motivation. Women after menopause are particularly susceptible to low testosterone with authors in Sex Health publication asserting levels drop up to 50 percent from the early 20s to mid 40s.

Low vs. High T Symptoms

Symptoms of low testosterone are often subtle and vary depending on the age of the person.  Common symptoms of low-T include: fatigue, difficulty concentrating, irritability or nervousness, change in sleep habits, depression or low mood, decline in sexual drive or interest, erectile dysfunction, decrease in bone mass, loss of muscle mass or muscular strength, decrease in hair density.

When testosterone levels become too high it can cause many unpleasant symptoms in both men and women. Elevated testosterone in women is associated with irregular or absent menstrual cycles, acne, increased body hair, infertility, PCOS (polycystic ovarian syndrome), and other metabolic imbalances. Elevated testosterone levels in men is associated with acne, aggressive behavior, headaches, high blood pressure, high sex drive, insomnia, prostate enlargement, infertility, low sperm count.

Blood Tests for Low T

Screening for low testosterone is done through blood and the most common tests include: free testosterone, total testosterone, bioavailable testosterone, DHEA – S (a precursor hormone to testosterone).

Lifestyle Recommendations to Support Healthy Testosterone Levels

Get 8 hours of quality sleep each night. Getting 8 hours of restorative sleep per night is crucial for maintaining adequate levels of testosterone. The Journal for American Medicine published that if you get less than 6 hours of sleep per night for over 7 days your testosterone levels can decrease by 10-15 percent. Sleep apnea, a condition with interrupted breathing patterns during sleep, is strongly associated with low testosterone levels. A sleep study can be helpful to determine if sleep apnea exists. Check out these tips for optimizing your sleep.
Cut out processed sugar from your diet. A study published in the Journal of Clinical Investigation found eating too much sugar can turn off the gene that regulates the levels of testosterone in the body. Replace those sugars with whole fresh fruits that are also high fiber.
Engage in stress-balancing activities. High levels of the stress hormone, cortisol, compete for resources for testosterone and can block its influence on the body. Quality sleep will improve your body’s ability to manage stress, or try one of these techniques to calm you.
Exercise and lift weights. Numerous studies show that exercise can increase testosterone levels and overall fitness. Resistance training such as weight lifting, pilates, and HIIT (high intensity interval training) can all increase testosterone levels.
Get your vitamin D. Several studies have linked low Vitamin D to low hormones, including testosterone. Your body will synthesize Vitamin D from the sun, so during the summer months make sure you get outside and get some sunshine on your skin. Aim to get 10-30 minutes of morning sunshine on your skin each day. Monitor your levels and talk with your health care provider about whether supplementation may be beneficial.
Swap out plastic containers for glass. Chemicals used in these plastics can leech into food and disrupt the function of your hormones.

Natural Medicine Can Optimize Testosterone Levels

The body can improve and maintain testosterone levels when give the right nutritive support.  Testosterone replacement therapy is not always indicated.  Herbal and nutrient supplements can help boost testosterone levels naturally.

Asian and American Ginseng – This prized root has been shown to increase serum testosterone levels and help our body cope with chronic stress.  Ginsenosides, one of the constituents in ginseng, stimulates hormone receptors that increase T levels. Ginseng has also been shown to increase energy, improve cognition and help boost the immune system to combat infections.

Ashwagandha – Traditionally used in India, this root is often used to support the adrenal glands ability to adapt to stress.  This herb also shows benefit for boosting testosterone levels.    One study demonstrated that supplementing with 600mg of Ashagnandha extract for 8 weeks significantly increased both DHEA-S (a precursor to testosterone) and testosterone levels.

Boron – With soil health declining, we don’t have much of this mineral in our diets. Boron helps ensure the conversion of testosterone into its free, bioavailable form.  The bioavailable form of a hormone is typically the most active to the receptor sites on tissue.  One research study showed an increase in free testosterone and a decrease in estrogen in just one week with boron supplementation.