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Testosterone, the forgotten female hormone, is most often associated to a male’s well-being and development, but have you ever considered the important role testosterone plays in the female body?
In males, testosterone is commonly linked to pubertal development, including lowered voice, facial/body hair, genital development, and sexual function. However, in both males and females, testosterone can increase energy, motivation, cognitive function, and aid in bone health, sexual dysfunction, increased muscle mass, and body composition. Adequate levels have been connected to an increase in positive affect and a decrease in mood disorders, thus improving one’s overall sense of well-being. Testosterone may even help down-regulate an autoimmune response, which can be beneficial in females as they are two times more likely to develop an autoimmune disease as males.
Similar to other sex hormones, testosterone is synthesized from cholesterol and tightly regulated by the pituitary gland. Males produce testosterone in the testes, whereas females produce testosterone in the adrenal glands and the ovaries. Testosterone levels fluctuate throughout an female’s lifetime, with the greatest decline noted in the postmenopausal period. Although the decline was originally assumed to be related to hormonal changes associated with menopause, research has shown that it is more likely caused by the natural aging process. Levels not only vary throughout a lifetime, but also within a 24-hour period, with levels peaking in the early morning. Females experience an additional fluctuation during their menstrual cycle, as levels are highest mid-menstrual cycle.
Due to the ever-changing fluctuations in testosterone levels, obtaining accurate lab values can become quite challenging. Therefore, being mindful of the signs and symptoms of hormone imbalances can be essential to obtain an accurate diagnosis. Both dietary and lifestyle modifications have been found to aid in the regulation of testosterone levels. Interestingly, correcting nutrient deficiencies, such as zinc and vitamin D, have been found to correlate with both increasing and decreasing levels of testosterone.
Potential Causes of Decreased Testosterone Levels
Several of the potential causes of lower testosterone levels include an oophorectomy, adrenalectomy, hypopituitarism, natural aging, and oral estrogen therapy. Oral estrogen therapy increases the production of sex hormone binding globulin (SHBG). SHBG binds to free testosterone thus reducing the active testosterone in the body. Additionally, SHBG levels can increase from hyperthyroidism, cirrhosis, and antiepileptic medications. Pituitary gland disease can also lead to insufficient testosterone levels by impacting the adrenal gland’s release of the hormone.
Signs and Symptoms of Decreased Testosterone Levels
While each person’s biology is unique and specific health questions should be directed to your healthcare provider, there are some general signs that might alert you to changes in testosterone levels. These symptoms may also signal other health concerns and should be considered holistically for your overall health profile.
- Depression and lack of well-being
- Poor concentration
- Low libido or sexual dysfunction
- Reduced bone strength and loss of muscle mass
- Increased fatigue
- Dry skin
- Thinning hair
- Increased sense of pain
Food and Lifestyle Modifications to Increase Testosterone
- Zinc
- Pomegranate juice
- Ashwagandha
- Fenugreek
- Exercise – weight/resistance training
- Stress management
- Increase healthy fat intake
Potential Causes of Elevated Testosterone Levels
Polycystic ovarian syndrome (PCOS) is not only the number one reason for elevated testosterone levels in females, but also the top cause of infertility. Other potential causes of elevated testosterone levels include the cessation of oral estrogen therapy, decreased SHBG levels, or conditions such as congenital adrenal hyperplasia. Increased insulin not only leads to hormonal imbalances including increased estrogen and testosterone levels, but also systemic inflammation. A decrease in SHBG, which can be caused by obesity, high blood sugar levels, glucocorticoids excess, or hypothyroidism, results in a surplus of circulating free testosterone.
Signs and Symptoms of Elevated Testosterone Levels
As with any symptoms, consultation with your healthcare provider is critical for assessment and treatment.
- Acne/oily skin
- Facial hair
- Irregular menstrual cycles
- Increased muscle mass or change in body shape and/or composition
- Mood swings
- Infertility
- Depression
- Increased risk of type 2 diabetes mellitus
Food and Lifestyle Modifications to Lower Testosterone
- Green tea
- Spearmint tea
- Flaxseeds
- Reishi mushrooms
- Omega-3 fatty acids
- Walnuts and almonds
- Coenzyme Q10
- Vitamin E
- Pomegranate juice
In general, healthy lifestyle choices play a role in reducing risk of many health conditions. For instance, balanced blood sugar levels may be achieved by omitting refined sugars and processed foods. Incorporating healthy fats, proteins, and fiber via whole foods, as well as exercising and integrating stress relieving activities into a daily routine, can help regulate hormone levels including blood sugar levels.
If you have questions or concerns about your hormone levels or changes you can implement to your eating patterns or supplements, talk with your doctor, nutritionist, or other healthcare practitioner regarding your health needs.
