A hormone for Both Men & Women

Mar 6, 2025

What is testosterone?

Testosterone is a steroid hormone and is essential for both men and women. It contributes to muscle mass, bone density, mood regulation, and sexual function. The main difference lies in the amount of testosterone produced: men typically have higher levels than women.

Where and How is Testosterone Produced?

In Men

In men, testosterone is primarily produced in the testes. A smaller amount is also produced by the adrenal glands

In Women

In women, testosterone is produced in smaller amounts. The primary sources include:

  • The ovaries
  • The adrenal glands
  • Peripheral tissues

What can cause Low Testosterone

  • Ageing – for both men and women, our levels naturally decline with age. For women this will typically start to decline with perimenopause and for men the decline starts after age 30
  • Stress & Lifestyle factors – chronic stress and poor lifestyle choices (such as poor diet, lack of exercise, excessive alcohol consumption)
  • Chronic Illnesses – for women conditions such as PCOS or Premature Ovarian failure may decline levels. For men, conditions such as Type 2 Diabetes, Kidney disease or obesity may impact levels.
  • Medications – certain drugs such as corticosteroids and opioids may suppress testosterone production

Health Impacts of Low Testosterone

For both Men and Women, low testosterone may:

  • Reduce muscle mass / tone and strength
  • Reduce libido
  • Impact energy levels and depression
  • Lower bone density, increasing the risk of osteoporosis

For men, it may contribute towards Erectile Dysfunction and increased fat accumulation.

Nutrition Tips for healthy Testosterone Levels

  1. Healthy Fats – testosterone synthesis depends on cholesterol. Include sources such as avocados, extra virgin olive oil, nuts and seeds
  2. Zinc Rich Foods – zinc is vital for testosterone production. Include pumpkin seeds, chickpeas, hemp seeds, tofu
  3. Magnesium Rich Foods – Magnesium helps improve free testosterone levels. Include spinach, swiss chard, salmon, dark chocolate
  4. Protein – lean animal proteins and plant proteins support muscle health and hormone production. Include poultry (chicken and turkey), grass fed beef, lentils, quinoa, kidney beans
  5. Antioxidant Rich Fruits and Vegetables – these combat oxidative stress that can harm testosterone levels. Include berries, citrus fruits, cruciferous vegetables (e.g. broccoli, cauliflower etc)

Foods to Avoid

  1. Excess Sugar – high sugar intake can lead to insulin resistance which suppresses testosterone
  2. Processed Foods – these often contain trans fats which may negatively impact hormone health
  3. Excess Alcohol – may impair liver function and disrupt the hormonal balance

Lifestyle Tips to Support Testosterone Levels

In addition to nutrition, maintaining a healthy testosterone level requires:

  • Regular exercise – especially strength training and high intensity interval training (HIIT)
  • Stress management – through techniques such as yoga and meditation
  • Adequate sleep – aiming for 7-9 hours a night
  • Maintaining a healthy weight – as obesity may lower testosterone levels

Summary

Testosterone is not just a ‘male hormone’ but a crucial part of health for both men and women. By understanding its role, causes of imbalance, and strategies to maintain optimal levels, we can harness its benefits for energy, vitality and overall wellbeing.