Looking for ways to boost your lean body mass, metabolism, energy and libido? It might be low testosterone- check out my Ultimate Guide on How to Increase Testosterone in Women!
Women need testosterone too- I have this conversation every day with my patients, and boosting testosterone can really help muscle mass, libido, energy levels, and more. Let’s explore this important hormone for women, including how to check it, boost it naturally, and consider hormone replacement if needed.
Key Takeaways
- Testosterone is essential for women’s libido, mood, and overall health.
- Low testosterone levels in women can result from age, hormonal changes, and health conditions.
- Symptoms of low testosterone include fatigue, low sexual desire, and mood swings.
- Natural methods to boost testosterone include regular exercise and dietary adjustments.
- Hormone replacement therapy can be effective but requires careful consideration of risks and benefits.
Understanding Testosterone in Women
Testosterone isn’t just for men—it’s a vital sex hormone that plays crucial roles in women’s health too. While women produce smaller amounts than men, this powerful steroid hormone influences everything from mood to muscle mass, making it important to maintain healthy testosterone levels, especially in perimenopause and menopause.
*This post contains affiliate links for which I may earn a small commission. I only recommend brands I use and my patients use with quality ingredients.
Importance of Testosterone
In women, testosterone contributes significantly to several bodily functions:
- Sexual function and libido
- Cognitive function and mental clarity
- Development and maintenance of lean muscle mass
- Preservation of bone density
- Energy regulation and overall vitality
- Mood stabilization
Women with optimal testosterone levels typically experience better overall health, enhanced sexual satisfaction, and greater physical strength.
Testosterone Production in Women
Women produce testosterone primarily in three locations:
- Ovaries of women (about 25%)
- Adrenal glands (about 25%)
- Fat cells through conversion (about 50%)
The normal levels of testosterone for women range from 15 to 70 ng/dL, compared to men’s 300-1,000 ng/dL—approximately 10-20 times lower. This production of testosterone peaks during a woman’s 20s and gradually declines with age, reaching about one-quarter of peak levels by menopause.
Causes of Low Testosterone in Women
Understanding the root cause of low testosterone is vital in order to implement an effective treatment. Several factors can contribute to testosterone deficiency in women.
Age and Hormonal Changes
The natural aging process significantly impacts hormone production:
- Women experience a gradual decline in testosterone starting in their 30s
- By menopause, levels may drop by up to 75% from peak production
- Post-menopausal women often have the lowest levels of testosterone
- Surgical menopause (removal of ovaries) causes abrupt testosterone reduction
These age-related changes are normal but can lead to symptoms of low testosterone that affect quality of life.
Health Conditions Affecting Testosterone Levels
Several medical conditions can disrupt normal testosterone production, leading to either high or low levels of testosterone:
- Polycystic ovary syndrome (PCOS) – can cause abnormally high levels
- Adrenal insufficiency
- Hypopituitarism (reduced function of the pituitary gland)
- Chronic stress leading to elevated cortisol levels
- Thyroid disorders
- Chronic illness or inflammation
- Certain medications, including oral contraceptives and corticosteroids. This is important to consider as many women in their thirties are on some type of contraceptive.
Identifying these causes of low testosterone is essential for developing an effective treatment plan.
Symptoms of Low Testosterone in Women
When testosterone levels fall below the optimal range, women may experience various symptoms affecting physical and mental well-being.
Physical Symptoms
Low testosterone can manifest physically in several ways:
- Low sex drive and decreased sexual satisfaction
- Vaginal dryness and discomfort during intercourse
- Reduced muscle tone despite exercise
- Decreased strength and endurance
- Unexplained weight gain, especially around the abdomen
- Thinning hair
- Fatigue and low energy levels
- Disrupted sleep patterns
- Loss of bone density, increasing osteoporosis risk
These physical manifestations often develop gradually, making them easy to attribute to aging or stress. I often hear “well, I guess I’m just getting old” but really it could be your testosterone. It’s also important to consider your other hormone levels- check out this blog to learn more!
Psychological Symptoms of Low Testosterone in Women
Beyond physical effects, low testosterone significantly impacts mental health:
- Mood swings and irritability
- Depression or persistent low mood
- Anxiety
- Brain fog and difficulty concentrating
- Memory issues
- Reduced motivation and drive
- Loss of confidence
These common symptoms can substantially affect quality of life and may be mistakenly attributed solely to menopause or stress.
Natural Booster to Increase Testosterone in Women
Before considering medical interventions, several lifestyle changes can naturally boost testosterone production.
Exercise and Physical Activity
Regular physical activity is one of the most effective ways to boost testosterone naturally:
- Strength training and resistance exercises are particularly effective- I recommend 30 minutes of strength training 3-4 times per week
- High-intensity interval training (HIIT) can significantly increase testosterone production (but keep it less than 30 minutes, too intense of an exercise plan can raise cortisol and lower testosterone)
- Compound movements like squats, deadlifts, and bench presses stimulate more hormone release than isolation exercises- so adding these to gym machine exercises is super helpful (or doing them instead)
- Consistency matters more than intensity—make it a habit and stick with it!
- Avoid overtraining, which can actually decrease testosterone levels (cortisol connection mentioned above)
Finding activities you enjoy will help you make them part of your routine- and maximize benefits for hormone levels, not only testosterone but also cortisol, estrogen,and progesterone.
Nutrition and Dietary Changes
What you eat significantly impacts your hormone balance:
- Maintain adequate protein intake (0.7-0.8 g per pound of body weight if you are active)
- Include healthy fats from sources like avocados, olive oil, nuts, and fatty fish
- Limit processed foods and refined sugars that can elevate insulin levels
- Consume zinc-rich foods (oysters, beef, pumpkin seeds, nuts)
- Include vitamin D sources (fatty fish, egg yolks, enriched dairy, sunlight exposure)
- Magnesium-rich foods support testosterone production (dark chocolate, avocados, nuts)
- Consider adaptogenic herbs like ashwagandha, shatavari or maca root, which have been shown to support hormone balance
Here are some of my favorites:
- Natural Energy Supplement: Maca provides caffeine-free support to maintain healthy energy & stamina
- Premium Ingredients: Maca Powder is made with gelatinized organic maca root for easier digestion*
- Adaptogens Supplement: This convenient vegan powder helps support a physically active lifestyle
- Purity-Tested: Our Maca Powder organic supplement is vegan, gluten-free & proudly made in NC, USA
- Our Story: Since 1987, our purpose has been to connect people, plants, and planet to create healing
- CLINICALLY PROVEN: Femmenessence MacaPause has conducted double-blind, placebo-controlled clinical trials, published in international medical journals, demonstrating its efficacy in supporting perimenopausal women.
- ACTUALLY IMPACTS HORMONES: Femmenessence is the first supplement in published clinical trials to have statistically significant effects on key hormones in perimenopausal women.
- ROOT-CAUSE APPROACH: Instead of introducing external hormones, Femmenessence nourishes the endocrine system—specifically the HPTAO axis (hypothalamic-pituitary-thyroid-adrenal-ovarian system)—to support the body’s own hormone production.*
- RAPID RELIEF: 74-82% of women in clinical trials experienced relief from symptoms such as hot flashes, night sweats, mood swings, vaginal dryness, low energy and sleep disturbances within 2 days to 8 weeks, on average 21 days (the first box!).
- COMPREHENSIVE HEALTH BENEFITS: In published studies, Femmenessence not only demonstrated one of the highest success rates for perimenopausal symptom relief, but also showed positive effects on cholesterol levels, triglycerides, blood pressure, body weight and mental health, supporting whole-body well-being.*
- HORMONAL BALANCE: Experience balanced hormones throughout all cycles and stages of life with Shatavari, aiding in hormonal harmony and overall well-being
- STRESS RELIEVING ADAPTOGEN: Experience profound relief from physical, energetic, and spiritual stress with Shatavari, an adaptogenic herb that supports the body and mind's healthy response to stress
- VEGAN/VEGETARIAN/GLUTEN-FREE/KOSHER FORMULA - Organic India's hormone balancing supplement is Vegan, Vegetarian, Gluten-Free, Kosher, Non-GMO and Organic Certified
- SOOTHE EFFECTS OF MENOPAUSE: This herbal supplement may help to manage PMS and menopause-related symptoms, from cramps to hot flashes and vaginal dryness, with the help of Shatavari's natural properties
- LEED PLATINUM CERTIFIED - In 2018, Organic India became the first food production facility in India to obtain the LEED Platinum certification - setting the standard of excellence and commitment
- OLLY LOVIN’ LIBIDO CAPSULES: Lovin’ Libido is for women uninterested in and unsatisfied with sex. Here’s hope.
- THE GOODS INSIDE: Made with clinically studied Ashwagandha helps enhance arousal, boost desire and helps support natural lubrication & sexual satisfaction for women.* Plus, it has botanical extracts Damiana and Maca that have been used for centuries
- HOW TO TAKE: Take 2 capsules with water daily
- EASY TO ENJOY: Easy to swallow, vegetarian, sugar free, gluten free and made with no synthetic flavors or colors.
- CAPSULE COLORS: Capsule colors may vary due to supply. Rest assured that you are still getting the same awesome products with the same real-deal benefits
But always discuss any supplements with your healthcare provider before you start them.
Getting enough sleep (7-9 hours nightly) is equally important, as most testosterone production occurs during deep sleep.
Medical Interventions for Low Testosterone
When natural methods prove insufficient, medical treatments may be necessary to address testosterone deficiency.
Hormone Replacement Therapy
For women with clinically low testosterone, hormone replacement therapy may be recommended:
- Testosterone is available in various forms including gels, creams, and pellets
- Dosing for women differs significantly from men, using much smaller amounts (I often start my female patients as low as 2-4 grams per day while men usually use 50-100 grams per day)
- Treatment should be monitored with regular blood test assessments- I recommend checking free and total testosterone, as well as sex hormone binding globulin (SHBG)
- Results typically appear within 3-6 weeks, but may take up to 6 months for full effect
- Testosterone therapy is most commonly prescribed for postmenopausal women or perimenopausal women with hypoactive sexual desire disorder but it’s use is not limited to just libido benefits
- In the United States, no testosterone products are FDA-approved specifically for women
A thorough evaluation by a healthcare provider is essential before starting any hormone therapy.
Considerations and Risks of Therapy
While testosterone therapy can be beneficial, it carries potential risks:
- Possible side effects include acne, hair growth, deepening voice, and clitoral enlargement (these generally only apply to high dose testosterone or dhea replacements like hormone replacement therapy when it is started too high)
- May affect cholesterol levels and cardiovascular health
- Potential increased risk of breast cancer (though evidence is mixed)-Some studies suggest testosterone in HRT may raise breast cancer risk when combined with estrogen, while others show testosterone alone—or in certain forms—may lower or have no impact on risk, making results mixed and dependent on context.
- Not recommended for pregnant women or those with certain cancers
- Long-term effects still being studied, particularly in younger women
The risks must be weighed against benefits, with treatment individualized based on symptoms and medical history.
Conclusion
Maintaining optimal testosterone levels is an important yet often overlooked aspect of women’s health. While women produce less testosterone than men, this powerful hormone significantly impacts sexual function, energy, mood, and physical strength- and can even help with hair loss in women.
If you’re experiencing signs of low testosterone, consider implementing the natural strategies discussed before exploring medical options. Remember that hormone balance is complex, and addressing testosterone levels should be part of a holistic approach to health.
Always work with a knowledgeable healthcare provider who can properly assess your hormone levels and help determine the most appropriate interventions for your specific situation. With the right approach, many women can successfully address testosterone imbalances and reclaim their vitality.
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You May Also Want to Read:
Do Bioidentical Hormones Help with Weight Loss? (Doctor;s Guide)
Weight Gain in Perimenopause: Hormones and Weight Gain after 40
Dr. Shelley Meyer is a board-certified family physician and Institute of Functional Medicine-certified functional medicine physician, as well as a Registered Dietitian. She is passionate about helping women navigate the roller coaster of perimenopause and postmenopause. She has her own Functional Medicine Practice in Denver, Colorado.
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