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How Low Testosterone Impacts Women—and What You Can Do About It

How Low Testosterone Impacts Women—and What You Can Do About It

When we think about testosterone, it’s easy to picture it as a “male hormone”. But here’s the thing—testosterone is just as important for women as it is for men. It influences everything from energy levels and muscle health to mood, libido, and even cognitive function. However, when levels are too low, women often experience subtle yet disruptive changes that impact their overall health and quality of life.

I’ve spent years studying hormones and how they affect well-being. One thing I’ve noticed? Low testosterone in women is often misunderstood or overlooked. Let’s change that. By the end of this guide, you’ll understand why this hormone matters so much and what you can do to keep it balanced.

 

What Does Testosterone Do in Women?

Testosterone is often misunderstood, but it’s a cornerstone of women’s health. In smaller amounts than men, yes—but no less critical. Here’s what it does for you:

  • Energy and Vitality: It supports your stamina and helps fight fatigue.
  • Bone and Muscle Health: Testosterone preserves lean muscle mass and maintains bone density, which becomes especially important as you age.
  • Mood and Cognitive Function: It’s closely tied to focus, memory, and emotional regulation.
  • Sexual Health: Testosterone fuels libido and arousal, enhancing sexual well-being.

Without adequate testosterone, women may notice a drop in energy, motivation, and even physical strength. Low levels of this hormone can ripple into areas you might not immediately associate with hormones—like your metabolism or emotional resilience.

 

What Are Normal Testosterone Levels in Women?

In healthy women, testosterone levels typically range from 15 to 70 ng/dL, though this varies depending on age and overall health. As you get older, levels naturally decline, which is why symptoms of low testosterone may become more noticeable in your 40s and 50s.

However, it’s worth noting that testing for testosterone in women isn’t always straightforward. Studies, like this one, highlight the limitations of standard tests for detecting hormonal imbalances. If you suspect low testosterone, working with a knowledgeable healthcare provider becomes essential for understanding your unique hormonal picture.

 

Symptoms of Low Testosterone in Women

Low testosterone often flies under the radar because its symptoms overlap with other issues like stress, aging, or even poor sleep. If you’ve been feeling “off” lately, here are some telltale signs:

  • Persistent fatigue or lack of motivation
  • Decreased muscle tone and unexplained weight gain (especially around the abdomen)
  • Low libido or dissatisfaction with your sexual health
  • Mood swings, brain fog, or feelings of depression
  • Brittle bones or joint discomfort

Weight gain is one of the most overlooked symptoms. Testosterone helps regulate metabolism and maintain muscle mass, so low levels can make it harder to lose weight or stay fit, no matter how much effort you’re putting in. Understanding the link between low testosterone and these symptoms can help women take proactive steps toward regaining their vitality.

 

What Happens When Testosterone Levels Are Too High?

On the flip side, excessive testosterone can cause equally challenging symptoms. This is often associated with conditions like PCOS (polycystic ovary syndrome) but can also result from improper use of testosterone supplements.

Signs of high testosterone in women include:

  • Excess facial or body hair
  • Acne or oily skin
  • Irregular menstrual cycles
  • Hair thinning or male-pattern baldness
  • Mood changes, like irritability or aggression

Balancing hormones isn’t just about avoiding extremes—it’s about creating harmony in your body. As I always say, balance is key to thriving, not just surviving.

 

How to Treat Low Testosterone in Women

If you suspect low testosterone is affecting your health, addressing the root cause is essential. Here are key strategies that can help:

1. Lifestyle Adjustments

The foundation of hormonal health often lies in simple, daily habits:

  • Exercise: Resistance training and high-intensity interval training (HIIT) are especially effective at boosting testosterone.
  • Stress Reduction: Chronic stress raises cortisol levels, which suppresses testosterone. Practices like yoga, meditation, or even a mindful walk outdoors can lower stress.
  • Sleep: Poor sleep is one of the fastest ways to disrupt hormonal balance. Aim for 7–8 hours of high-quality sleep every night.

2. Nutrition for Testosterone Support

Your diet plays a significant role in supporting hormonal health. Focus on:

  • Zinc-Rich Foods: Shellfish, seeds, and nuts help promote testosterone production.
  • Magnesium-Rich Foods: Dark leafy greens, whole grains, and legumes can optimize hormone function.
  • Healthy Fats: Foods like avocados, olive oil, and fatty fish (like salmon) provide the building blocks for testosterone synthesis.

Research has shown that factors like aging, adrenal issues, and even hormonal medications can impact testosterone production. This study explores these dynamics in detail and highlights effective treatments.

3. Supplement Support

For additional support, supplements designed for women can be helpful. Adaptogenic herbs like ashwagandha or carefully formulated testosterone boosters can play a role in restoring balance. Below are some options I trust for their quality:

4. Medical Interventions: Testosterone Injections

In more severe cases of low testosterone, medical treatments like testosterone injections or transdermal patches may be considered. These therapies are often recommended for women with significant deficiencies and should always be administered under the supervision of a healthcare provider.

Testosterone therapy can be highly effective, but it’s important to understand potential side effects, including acne, unwanted hair growth, or mood changes. Close monitoring ensures you get the benefits without unwanted complications.

 

Final Thoughts

Low testosterone in women is more common than you might think, and its effects can be frustrating to live with. From fatigue and weight gain to mood changes, the symptoms are real—but so are the solutions. By focusing on lifestyle changes, improving your diet, and exploring the right supplements or medical interventions, you can regain your energy, strength, and balance.

Your health is your foundation. Taking the time to address hormonal imbalances isn’t just about feeling better—it’s about showing up for yourself and the people who matter most. Remember, balance isn’t about perfection; it’s about creating harmony in your body so you can thrive.

If you found this helpful and want more science-backed, actionable insights to stay on top of your health, subscribe to my newsletter for weekly tips and expert advice. Let’s take the next step toward your healthiest self—together!

 

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References

Abedi, A. R., Allameh, F., Hosseini, S., Ghahestani, S. M., & Tadayon, N. (2023). Review of the Literature on Different Aspects of Testosterone Therapy for Women. Journal of Iranian Medical Council, 6(1), 38-44.

Bolour, S., & Braunstein, G. (2005). Testosterone therapy in women: a review. International journal of impotence research, 17(5), 399-408.

Korkidakis, A. K., & Reid, R. L. (2017). Testosterone in women: measurement and therapeutic use. Journal of Obstetrics and Gynaecology Canada, 39(3), 124-130.

Lerchbaum, E., Schwetz, V., Rabe, T., Giuliani, A., & Obermayer-Pietsch, B. (2014). Hyperandrogenemia in polycystic ovary syndrome: exploration of the role of free testosterone and androstenedione in metabolic phenotype. PloS one, 9(10), e108263.

Mazer, N. A. (2002). Testosterone deficiency in women: etiologies, diagnosis, and emerging treatments. International journal of fertility and women’s medicine, 47(2), 77-86.

Olson, B. R. (2020). MON-LB002 Compounded Testosterone Preparations Raise Testosterone Levels to Premenopausal Ranges in Postmenopausal Women With Hypo-Sexual Desire Disorder (HSDD). Journal of the Endocrine Society, 4(Supplement_1), MON-LB002.

Weiss, R. V., Hohl, A., Athayde, A., Pardini, D., Gomes, L., Oliveira, M. D., … & Spritzer, P. M. (2019). Testosterone therapy for women with low sexual desire: a position statement from the Brazilian Society of Endocrinology and Metabolism. Archives of Endocrinology and Metabolism, 63(3), 190-198.

Zhang, H., Ma, K., Li, R. M., Li, J. N., Gao, S. F., & Ma, L. N. (2022). Association between testosterone levels and bone mineral density in females aged 40–60 years from NHANES 2011–2016. Scientific Reports, 12(1), 16426.

Who is Shawn Wells?

Although I’ve suffered from countless issues, including chronic pain, auto-immunity, and depression, those are the very struggles that have led me to becoming a biochemist, formulation scientist, dietitian, and sports nutritionist who is now thriving. My personal experiences, experiments, and trials also have a much deeper purpose: To serve you, educate you, and ultimately help you optimize your health and longevity, reduce pain, and live your best life.

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