Often associated with Mr. Incredible-level muscles and fiery tempers, testosterone is so much more than its pop-culture tropes.
Testosterone is the foremost male sex hormone and plays a fundamental role in male biology. It is created naturally in both the testes and adrenal glands and contributes to primary and secondary aspects of male sexual development, from the formation of the testes and prostate to the growth of body hair, bones, and muscles during puberty.
The female body also produces a much smaller quantity (approximately a sixth to an eight of the amount in men) of testosterone in the ovaries and adrenal glands, which helps support the functioning of the body.
Testosterone deficiency
When we think of the adult male, the best way to appreciate all of the uniquely important roles testosterone plays in the body is to examine the symptoms that arise in those with low testosterone levels— also known as testosterone deficiency.
Testosterone levels tend to slowly decline naturally from age 30 and beyond, and whether or not different cut offs should be used for younger verses older males is currently part of an ongoing debate in the scientific community.
Here are the common signs and symptoms of testosterone deficiency:
- reduced desire for, and enjoyment of, sexual activity
- erectile dysfunction, less spontaneous erections
- infertility and compromised fertility
- reduced muscle and bone mass and increased body fat
- facial, body, and pubic hair loss
- poorer mood, energy, focus, and sleep
The influence of testosterone on the male body is far reaching and, while it may not be surprising to hear about the hormone’s influence on strength and sexual performance, the connection with mental health and mood is worth exploring further.
Testosterone and mental health
In 2019, the Journal Of The American Medical Association published a comprehensive systematic review and meta-analysis detailing how testosterone treatment in men with low testosterone can reduce the amount of depressive symptoms ..
Keeping in mind that low testosterone levels are a risk factor for erectile dysfunction (ED), it is worth noting that a recent study identified a correlation between ED and depression, where ED increases depression risk and vice versa.
Getting tested
Testing in women is likely to occur in those with PCOS, which is one of the most common reasons for disruptions in testosterone levels. In the female context, however, concerns are related to testosterone levels being too high, whereas in the male context, the reverse is true.
For males, there is no clear-cut guideline as to when and how often they should get their testosterone levels checked. But the presence of any of the previously discussed symptoms of testosterone deficiency may be a sign to discuss with a healthcare provider and see if it makes sense to measure testosterone levels.
Boosting testosterone naturally
Nutrition and physical activity are the two avenues perhaps most worth exploring when it comes to meaningfully influencing male testosterone levels—but in different ways.
From the nutrition perspective, it’s less simple to boost testosterone using specific foods, but more proactive to protect yourself from dropping levels by avoiding highly restrictive diets.
The clearest evidence for this is in men who overly restrict their dietary fat intake, with numerous review papers demonstrating that overly restrictive low-fat diets may reduce testosterone production
The two nutrients that are most frequently associated with testosterone are vitamin D and Magnesium. Both nutrients are easy to under consume and, interestingly enough, are found abundantly in healthy higher fat foods like salmon, trout, sardines and mackerel (vitamin D) as well as nuts, seeds and avocado (magnesium).
An increase in physical activity in sedentary men with low testosterone has also been demonstrated to boost levels
Supplements to support
A review in Advances In Nutrition journal identified that fenugreek and ashwagandha are the two supplements with the strongest evidence behind them for supporting testosterone health.
Don’t overdo the protein
Very high levels of daily protein intake have been associated with reductions in testosterone levels.
While athletes and very active people often consume more protein than the average person, there is a risk of consuming too much protein , displacing other key foods and nutrients which may have a carry over effect on testosterone levels in men. Speak with a healthcare provider to see how much protein you should be getting on the daily.
