When people think of testosterone, they often associate it with men. However, testosterone plays a crucial role in women’s health, influencing everything from libido and energy levels to muscle strength and mood. Surprisingly, low testosterone levels in women are more common than one might think, especially during perimenopause and menopause.
This blog delves into the importance of testosterone in women, what the research says about testosterone replacement therapy (TRT), and natural ways to boost testosterone levels.
Testosterone in Women: What Research Says
Research has established that women’s testosterone levels naturally decline with age, beginning as early as their 20s and dropping significantly during perimenopause and menopause. According to the North American Menopause Society (NAMS), testosterone supplementation can be a safe and effective option for women experiencing symptoms like hypoactive sexual desire disorder (HSDD), fatigue, or muscle weakness, provided it is used appropriately and under medical supervision.
While testosterone replacement is not FDA-approved for women in the U.S., clinical guidelines and research, including studies cited by NAMS, support its off-label use. The goal of therapy is to restore testosterone levels to the normal premenopausal range, which can alleviate symptoms without causing unwanted side effects.
Symptoms of Low Testosterone in Women
Women with low testosterone may experience a variety of symptoms, including:
- Fatigue or lack of energy
- Reduced muscle mass and strength
- Decreased libido or sexual satisfaction
- Mood swings, depression, or irritability
- Difficulty concentrating (brain fog)
- Loss of bone density (osteopenia or osteoporosis)
If you are experiencing any of these symptoms, consult a healthcare provider to evaluate your hormone levels and overall health.
Natural Ways to Boost Testosterone Levels in Women
If you suspect low testosterone levels, several lifestyle changes and natural strategies can help improve hormone balance:
- Diet:
- Include healthy fats from sources like avocados, nuts, and olive oil, which support hormone production.
- Ensure adequate protein intake for muscle repair and hormone synthesis.
- Zinc-rich foods (e.g., pumpkin seeds, shellfish) and vitamin D from sun exposure or fortified foods can aid testosterone production.
- Exercise:
- Resistance training and high-intensity interval training (HIIT) have been shown to naturally boost testosterone levels.
- Consistent physical activity improves overall hormone balance.
- Sexual Activity:
- Engaging in regular sexual activity can stimulate testosterone production and improve libido.
- Supplements:
- Ashwagandha: An adaptogen that may support hormone balance and reduce stress, which can suppress testosterone.
- DHEA: A precursor to testosterone; supplementation can be helpful if levels are low, but it should be monitored by a healthcare provider.
- Maca Root: May help improve sexual desire and balance hormones.
- Stress Management:
- Chronic stress increases cortisol, which can suppress testosterone. Techniques like yoga, meditation, or mindfulness can help.
Who is Appropriate for Testosterone Replacement Therapy (TRT)?
TRT may be appropriate for women who:
- Are experiencing symptoms of androgen deficiency, such as low libido, fatigue, or muscle loss.
- Have low testosterone levels confirmed by lab testing.
- Have not found relief through natural methods or other treatments.
TRT is NOT appropriate for women who:
- Have a history of hormone-sensitive cancers (e.g., breast or uterine cancer).
- Are pregnant or breastfeeding.
- Have untreated androgen excess conditions like PCOS.
The Importance of Close Monitoring with Testosterone Replacement Therapy
If testosterone replacement is prescribed, close monitoring is essential to ensure safety and efficacy. This includes:
- Regular lab testing to check total testosterone, free testosterone, and sex hormone-binding globulin (SHBG) levels.
- Monitoring for side effects such as acne, hirsutism, or voice deepening.
- Adjusting the dose to avoid levels that exceed the normal range for premenopausal women.
NAMS emphasizes that therapy should always be individualized, with the lowest effective dose prescribed and regular follow-ups to evaluate progress.
The Bottom Line
Low testosterone in women is more common than many realize and can significantly impact quality of life. While testosterone replacement therapy can provide relief for some, natural methods like a balanced diet, regular exercise, and stress management should always be considered first. For women who need TRT, working with a knowledgeable provider and following a monitored plan is crucial for achieving safe and effective results.
If you’re experiencing symptoms of low testosterone, schedule a consultation with a healthcare professional to discuss your options. With the right approach, you can regain energy, strength, and vitality.
Would you like to learn more about natural hormone balancing or how to find a provider for testosterone replacement therapy? Reach out today!
Written By: Roxanne Oliver, DNP, APRN, FNP-BC
*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider
References
North American Menopause Society (NAMS). (2022). The 2022 hormone therapy position statement of the North American Menopause Society. Menopause, 29(7), 767-794. https://doi.org/10.1097/GME.0000000000002041
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