Testosterone is a vital hormone for both men and women, fueling everything from muscle growth and bone strength to mood and energy. Testosterone deficiency is surprisingly common, affecting many people and impacting their quality of life.
This article explores the benefits of maintaining healthy testosterone levels and safe, effective ways to boost them naturally and medically.
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What Is Testosterone?
Testosterone is a steroid hormone responsible for essential functions in men and women. It is produced in men’s testes and women's ovaries. During puberty in males, the hypothalamus secretes GnRH, which triggers the release of luteinizing hormone (LH) and follicle-stimulating hormone (FSH). LH then triggers the Leydig cells in the testes to increase testosterone production.
In males, testosterone production is responsible for the development of primary and secondary sexual characteristics such as testicular descent, spermatogenesis, increasing libido, voice changing, and skeletal muscle growth. In females, testosterone contributes to libido, muscle strength, bone density, energy levels, and cognitive function (38).
Natural Testosterone Fluctuations
Testosterone levels start decreasing with age, causing undesired symptoms. As men age, Leydig cells within the testes become less responsive to hormonal signaling, causing a drop in testosterone. This process is known as age-related hypogonadism.
Over time, unhealthy lifestyle habits and pre-existing medical conditions can lead to the development of secondary hypogonadism, which leads to a drop in testosterone levels. Secondary hypogonadism is caused by obesity, metabolic syndrome, diabetes, or anabolic steroid use.
As testosterone levels start decreasing, men experience erectile dysfunction, fatigue, depression, decreased libido, loss of muscle strength, and decreased bone density. As women age, testosterone levels also decrease due to decreased ovarian function, causing low libido, fatigue, irritability, depression, increased body fat, and reduced bone density (27).
6 Benefits of Higher Testosterone Levels
Uncover the six key benefits of higher testosterone levels, highlighting the vital role this hormone plays in overall health and well-being.
1. Improved Cardiovascular Health
Cardiovascular disease is the leading cause of death worldwide. Men with cardiovascular disease commonly present with low serum testosterone levels, suggesting that testosterone has a direct positive impact on cardiovascular health.
Testosterone directly impacts blood vessel health by increasing coronary artery dilation, blood flow, and red blood cell production. It also slows down atherosclerosis development and reverses lipid accumulation in the artery wall (56).
2. Musculoskeletal Benefits
Testosterone helps maintain bone density and muscle mass. Testosterone converts to highly active dihydrotestosterone (DHT), which binds to androgen receptors to induce androgenic activity. Androgen receptors are highly active within bones, and in healthy levels, testosterone binds to these receptors to promote bone formation.
As testosterone levels decrease, bone density decreases, resulting in an increased risk of osteoporosis. Testosterone replacement therapy increases bone density and prevents osteoporosis in aging men (49).
3. Healthy Metabolic Effects
Testosterone deficiency increases the risk of developing insulin resistance, hypertension, type 2 diabetes, and metabolic syndrome. Low testosterone levels cause an increase in visceral fat, which leads to increased secretion of pro-inflammatory cytokines, estradiol, and insulin.
At healthy levels, testosterone improves insulin resistance and glucose control, supporting a healthy metabolism. Testosterone therapy in men with hypogonadism shows increased body composition, reduced fat mass, and an increase in lean muscle (20).
4. Psychological and Cognitive Benefits
Depression affects more than 300 million people every year. While several underlying factors contribute to depression, testosterone plays a pivotal role in maintaining mood and quality of life.
Low testosterone causes an increase in inflammation in the brain, disrupting the balance of neurotransmitters. Higher testosterone levels increase dopamine secretion, which may protect against depression and anxiety. Testosterone also helps modulate serotonin receptors, increasing serotonin, the amino acid involved in mood regulation (36).
5. Enhanced Cognitive Function
Low testosterone is associated with impaired memory, slowed reaction time, and decreased executive function and attention. Older men with low testosterone are at increased risk of cognitive decline, dementia, and Alzheimer’s disease. This occurs because sex steroids, especially testosterone, influence the accumulation of B-amyloid plaque, which damages brain cells and is associated with dementia progression. Increasing testosterone levels has shown improvement in cognitive function and a decreased risk of developing dementia (58).
6. Increased Libido and Sexual Function
Testosterone plays a crucial role in libido and sexual performance in both men and women. Lower testosterone levels are directly correlated to less sexual desire and increased symptoms of erectile dysfunction. Testosterone replacement in hypogonadal men increases sexual function, mood, and quality of erections (40).
Natural Ways to Boost Testosterone
Here are some natural ways to boost testosterone levels to enhance your vitality and overall health:
Diet and Nutrition
The following are dietary changes and specific nutrients that help increase testosterone levels:
- Incorporate healthy dietary fats: Cholesterol is one of the building blocks for testosterone production. Following a ketogenic diet increases testosterone levels in both hypogonadal men and post-menopausal women
- Vitamin D: Supplementation with Vitamin D increases total and free testosterone in hypogonadal men
- Zinc deficiency can impair testosterone synthesis and result in low testosterone levels. Zinc sulfate supplementation increases the concentration of both total and free testosterone levels in adult men.
Lifestyle Changes
The following are proven lifestyle changes that can help increase testosterone levels:
- Weight Loss & Exercise: Increased adiposity causes unregulated inflammation, insulin resistance, and decreased testosterone levels. Men with diabetes who followed a high protein and low carb diet combined with regular aerobic exercise showed an increase in testosterone levels and less incidence of erectile dysfunction.
- Alcohol: Individuals who drink more than 8 drinks per week are at increased risk of developing testosterone deficiency. Decreasing alcohol intake may help increase testosterone levels.
Herbal Medicine
- Saw Palmetto (Serenoa repens) increases free testosterone levels and quality of life in men with hypogonadism
- Shilajit is used in Ayurveda as a remedy for immune health, to increase energy, and to support fertility. As a hormonal tonic, Shilajit increases total & free testosterone levels and DHEA levels in men aged 45-55 years old.
- Ashwagandha is an herbal adaptogen used to support the adrenal glands and the body's response to stress. For overweight men, Ashwaganda increases testosterone levels by 14.7%.
What Is Testosterone Therapy?
Testosterone replacement therapy (TRT) restores blood testosterone to normal levels. In men with hypogonadism, TRT may also improve libido, erectile dysfunction, improved energy, reduced weight, and increased lean body mass.
There are several forms of testosterone replacement, such as injection, transdermal gel, patches, and pellets. To initiate testosterone therapy, patients need to work with a practitioner who can analyze labs, consider underlying conditions, and monitor treatment.
What Are the Risks of Testosterone Therapy?
Potential risks of testosterone replacement therapy include:
- Cardiovascular Complications: Testosterone therapy has been shown to increase hemoglobin and hematocrit, which makes the blood thicker. This may cause cardiovascular events. However, the incidence of this occurring is low.
- Prostate Health: TRT may worsen symptoms related to benign prostatic hyperplasia (BPH) and is not recommended in individuals with a history of prostate cancer.
- Fertility: TRT suppresses spermatogenesis and should not be used in men who are trying to conceive within the next 6-12 months
- Worsening of obstructive sleep apnea
- Development of acne and breast enlargement has been shown, but these risks are low.
Who Should Consider Testosterone Therapy?
Testosterone therapy is recommended for the following scenarios:
- Men diagnosed with hypogonadism (low serum testosterone) without a history of prostate cancer or planning fertility.
- Postmenopausal women with low bone density and low sexual desire at modified doses for females.
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Key Takeaways
- Testosterone is a steroid hormone that plays a crucial role in reproductive, cardiovascular, metabolic, musculoskeletal and cognitive health.
- Testosterone deficiency is common as men and women age, leading to undesired side effects such as fatigue, erectile dysfunction, decreased libido, decreased muscle strength, increase in weight, and decreased bone density.
- Maintaining high levels of testosterone through diet, lifestyle, herbal medicine, and, if needed, TRT can drastically improve quality of life and alleviate symptoms of low testosterone.
- Always consult your physician for guidance on hormone management and treatment.
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