Written by Kirsten Yovino | CPT, Brookbush Institute
Fact checked by Andrew Lenau, ISSA CPT & Sports Nutritionist
FACT CHECKED
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We all know that increasing testosterone in men has several benefits, but what happens when you boost T levels in women?
Interestingly, similar to men, increasing testosterone in women can significantly improve their overall well-being.
In fact, testosterone plays a vital role in women's health, including energy production, libido, and strengthening muscles and bones. But, unfortunately, many women suffer from low testosterone without even realizing it. And, in some cases, may even misdiagnose it as depression.
The good news is that there are several ways for women to increase their testosterone levels naturally, which we will cover in this article. Let's get into it!
Table of Contents:
- What Is Testosterone?
- What Does Testosterone Do?
- What Causes Low Testosterone in Women?
- Signs and Symptoms of Low Testosterone in Women
- Why Should Women Increase Low Testosterone Levels?
- 5 Ways Women Can Naturally Increase Testosterone Production
- Can Women Take Testosterone Boosters?
- What Are The Best Testosterone Boosters For Women To Take?
- FAQs
What Is Testosterone?
Testosterone is a sex hormone produced in the gonads, which are the testicles in men and the ovaries in women. It's also produced in small amounts by converting DHEA from the adrenal glands.
While it's an essential androgen hormone for men to develop male characteristics, it plays a slightly different role for women.
In women, most of the testosterone produced is naturally converted to estradiol, one of the primary female sex hormones. However, testosterone is also involved in several other aspects of both women's and men's health.
What Does Testosterone Do?
Testosterone is key to healthy development during all stages of life.
Initially, it determines a child's sex in fetal development. From there, it's responsible for the bodily changes that occur during puberty and carry into adulthood, especially in men. In male adulthood, testosterone plays a role in maintaining a healthy sex life, building muscle, creating new red blood cells, and improving overall health.
Although testosterone is not as crucial in women, it's still a vital hormone to growth and development.
Any testosterone that does not convert to estradiol helps women increase libido, improve energy levels, strengthen and grow bones, create new red blood cells, and regulate hormones and the menstrual cycle1.
In general, testosterone helps maintain muscle mass, bone density, increase insulin resistance, and support reproductive health, among many other functions.
What Causes Low Testosterone in Women?
Like men, the most common cause of low testosterone in women is age-related decline. Testosterone levels slowly decline by roughly 1% a year after 30 in men, and women face a similar rate of decline.
By the time women enter menopause, typically around 51, their testosterone levels are at half their peak. Women who have had their ovaries removed are especially effected as the ovaries produce roughly half of women's testosterone.
Various hormone or estrogen treatments, such as birth control, can decrease testosterone levels by increasing sex hormone-binding globulin (SHBG). Eating disorders, such as anorexia, can also lead to a testosterone deficiency because of the disruption of fatty tissue.
Other causes for low testosterone in women include Turner syndrome, a tumor on the pituitary gland, chemotherapy, radiation, ovarian insufficiency, and premature menopause2.
Signs and Symptoms of Low Testosterone in Women
Low testosterone in women has several symptoms, including:
- Low libido or decreased sexual desire
- Lack of energy and feeling tired
- Loss of strength and muscle tone
- Irregular menstrual cycle
- Lack of concentration
- Thinning hair
- Infertility or trouble getting pregnant
- Depression or anxiety
- Vaginal dryness
- Dry, brittle skin
- Difficulty sleeping
Women who suffer from low testosterone are often misdiagnosed with depression or anxiety because several side effects are similar.
If you notice one or more of these symptoms, you should consider having your T levels tested. A blood test is the only way to determine testosterone levels, so you must speak with your doctor.
Why Should Women Increase Low Testosterone Levels?
Low testosterone can negatively affect your everyday life in several areas, which we discuss in detail in our article on How To Increase Testosterone.
As mentioned above, low testosterone levels are often confused with depression and anxiety because many symptoms are the same. If you suffer from fatigue, low energy, or always feel tired yet have difficulty sleeping, you would likely benefit from increasing your testosterone levels.
In addition to energy levels, testosterone also helps balance your hormones, so you'll have better mental clarity, be able to concentrate better, and improve your mental health overall. Many women have found that increasing their testosterone levels has led to a healthier lifestyle.
5 Ways Women Can Naturally Increase Testosterone Production
As we mentioned, if you are worried about low testosterone, there are plenty of ways to keep your hormones balanced without invasive medical treatment. Here are the best tips on how women can boost testosterone naturally.
1) Weight Lift & Run:
One of the healthiest ways that women can naturally increase testosterone is by exercising or running regularly.
One study examined the effects of 60 minutes on a treadmill on women's testosterone levels. They found a spike in testosterone levels immediately following the run, but they returned to baseline after 30 minutes3.
Similar results were found with resistance training, where testosterone levels increased following the workout but returned to normal shortly after. A study from 2015 at the University of North Texas measured bloodwork before and after weight lifting and confirmed a rise in testosterone post-workout. Still, they returned to baseline after an hour4.
Any type of exercise benefits general health and helps maintain a healthy hormone balance, making it important to include LISS cardio in your routine, alongside a good workout split.
Want to learn more about the best T-boosting exercises? Check out our article: 5 Best Exercises That Increase Testosterone!
2) Eat Testosterone-Boosting Foods & Follow A Healthy Diet:
Eating a properly balanced diet is essential for optimizing your hormone levels and testosterone levels.
A diet high in protein, leafy green vegetables, and healthy fats helps keep testosterone levels high. It will also help prevent fat gain, which causes testosterone levels to decrease. Several foods have been proven to raise testosterone levels.
Some foods high in protein include eggs, tuna, beans, pumpkin seeds, garlic, olive oil, beef, leafy green vegetables, pomegranate, fatty fish, cocoa products, shellfish, avocados, cherries, and berries.
By focusing your diet around these foods, you can help maintain a balanced diet and increase testosterone at the same time.
3) Have a Healthy Sleep Schedule:
One of the most manageable changes to your routine that can help increase testosterone levels is improving sleep quality. Keep a consistent sleep routine where you go to bed and wake up at a consistent hour.
A healthy sleep schedule is vital for maintaining overall health and high testosterone levels. For example, a study from 2011 found that participants who got five hours of sleep or less had their testosterone levels drop by 10-15%5. You should ideally get eight hours of sleep every night to maintain a healthy lifestyle and maximize testosterone levels.
Don't underestimate the importance of sleep!
4) Reduce Stress Levels:
High-stress levels have several adverse effects on health, including headaches, high blood pressure, and several other issues.
Being able to reduce stress has to be shown to lower cortisol levels and increase DHEA, a hormone produced in the adrenal gland and converts to testosterone. Practicing other methods of increasing testosterone, like exercising daily and maintaining a healthy diet, regulates hormones and will help combat stress.
One study found that while increased stress led to increases in testosterone in men, it had the opposite effect in women. The women participants' testosterone levels dropped significantly after the stress respons6.
Research suggests that men and women have different responses to psychological stress, and this study confirms this as women have a decline in testosterone while men have an increase.
5) Take Herbs, Vitamins, and Minerals That Boost Testosterone:
Another way to increase testosterone for women is by taking Supplements to Increase Testosterone.
Several products that fit in these categories are scientifically proven to increase testosterone levels. Some of the most effective at boosting testosterone include vitamin D, vitamin B6, zinc, magnesium, Ashwagandha, and Fenugreek.
A common cause of low testosterone is low vitamin D levels. Vitamin D deficiency has been proven to reduce testosterone production. Check out our article on the Best Vitamin D Supplements for some great product recommendations.
Ashwagandha is a popular choice for women, as it also helps to burn fat. You can find the best products on the market by heading to our article on the 7 Best Ashwagandha Supplements.
Studies have shown that supplementing with five grams of Ashwagandha for three months increased testosterone between 10 and 22%7. Other studies showing a reduction in body fat percentages confirm its safety for long-term use, making it even more appealing to women.
Testosterone boosters are typically a combination of all-natural herbs, vitamins, and minerals, so they are an excellent option for boosting testosterone levels. If you are interested in testosterone boosters, check out our article on the 7 Best Testosterone Boosters.
Can Women Take Testosterone Boosters?
Yes, women can take testosterone boosters, but you should only take them if you suffer from low T. If you have any symptoms, taking testosterone boosters would help elevate your levels and improve your everyday life.
Women who take testosterone boosters will have increased libido, endurance, strength, energy, and vitality. A review of 23 trials found that menopausal women successfully used testosterone therapy. Most notably, the women had significant increases in sexual function, including improved sex drive.
One adverse effect found that is common with women using testosterone was a decrease in high-density lipoprotein (HDL) cholesterol levels, also known as the good cholesterol8. The side effect of decreased HDL cholesterol seems to only appear with testosterone pills, as it has not been seen with gels and cream form.
Other common side effects women might suffer from taking a testosterone booster include acne, weight gain, and facial hair growth. Pregnant women or planning on becoming pregnant should not take testosterone boosters because it can lead to birth defects. You should also avoid testosterone boosters if you have a history of breast cancer because of estrogen interactions.
A more serious option to consider if you can't achieve healthy testosterone levels is hormone replacement therapy.
What Are The Best Testosterone Boosters For Women To Take?
When choosing your testosterone booster, you should start by looking at products that contain all-natural ingredients.
Several all-natural products are proven by science to be safe and effective, so these are ideal. Stick to testosterone boosters that are made in the United States and third-party tested, as these products go through testing and pass safety protocols.
One product we love that is great for women is TestoPrime. Ranked as the best overall testosterone booster, it contains all-natural ingredients that are safe for women. A combination of fenugreek, Ashwagandha, D-aspartic acid, green tea extract, vitamin D, zinc, black pepper extract, and others, it is perfect for women with low testosterone.
TestoPrime is an all-natural testosterone support that can help any man take control of his youthful vitality with a flood of new and natural testosterone...
If you want more specific information on different types of t-boosting products for women, check out our article on the Best Testosterone Boosters.
FAQs
Still have questions? Here are some answers to the FAQs about testosterone in women.
How can women increase their testosterone level?
Some ways to increase testosterone for women include eating a healthy diet, exercising regularly, or taking a testosterone booster.
What activities increase testosterone in women?
Exercising daily, regardless of what you do, will help your body naturally boost testosterone. Some of the best activities to increase testosterone in women include running and lifting weights. Head to our article on the Best Workout Splits For Women to find a great program for you!
Can you fix low testosterone in women?
Yes, there are several ways to fix low testosterone in women. Some common ways to fix low testosterone are having a healthy diet, exercising consistently, and having a healthy sleep schedule.
What happens when a woman has low testosterone?
When a woman has low testosterone, the symptoms will often look like depression or anxiety. The most common symptoms include low energy, fatigue, lack of concentration, depression, dry skin, and decreased libido.
Women Need Healthy Testosterone Levels for Optimal Health
Even though the word testosterone is most commonly associated with men, it also plays a vital role in women's health. Unfortunately, women suffer from declining testosterone levels as they age and will have lost over half of their testosterone by menopause.
Low testosterone can cause several negative symptoms, like a decline in energy, fatigue, decreased libido, and depression. Luckily, there are several ways that women can increase testosterone levels, including using testosterone boosters that contain natural ingredients.
Interested in a great testosterone booster? Check out our TestoPrime Review for a detailed look at the t-boosting supplement! Or, head to our article on the 7 Best Testosterone Boosters for more great product recommendations.
References:
- “Testosterone: What It Is, Function & Levels.” Cleveland Clinic, my.clevelandclinic.org/health/articles/24101-testosterone
- "Low Testosterone in Women: Causes, Symptoms & Treatment." Cleveland Clinic, my.clevelandclinic.org/health/diseases/24897-low-testosterone-in-women#:~:text=By%20the%20time%20a%20person.
- O'Leary, C. B., et al. "Response of Testosterone to Prolonged Aerobic Exercise during Different Phases of the Menstrual Cycle." European Journal of Applied Physiology, vol. 113, no. 9, 28 June 2013. https://doi.org/10.1007/s00421-013-2680-1.
- Budnar, Ronald. THE EFFECT of POST-EXERCISE ETHANOL CONSUMPTION on the ACUTE HORMONAL RESPONSE to HEAVY RESISTANCE EXERCISE in WOMEN. 2015.
- 22. Leproult, Rachel. "Effect of 1 Week of Sleep Restriction on Testosterone Levels in Young Healthy Men." JAMA, vol. 305, no. 21, 1 June 2011. https://doi.org/10.1001/jama.2011.710.
- Afrisham, Reza, et al. "Salivary Testosterone Levels under Psychological Stress and Its Relationship with Rumination and Five Personality Traits in Medical Students." Psychiatry Investigation, vol. 13, no. 6, 2016. https://doi.org/10.4306/pi.2016.13.6.637.
- Mahdi, Abbas Ali, et al. "Withania SomniferaImproves Semen Quality in Stress-Related Male Fertility." Evidence-Based Complementary and Alternative Medicine, vol. 2011, 2011. https://doi.org/10.1093/ecam/nep138.
- Somboonporn, Woraluk, et al. “Testosterone for Peri and Postmenopausal Women.” Cochrane Database of Systematic Reviews, 19 Oct. 2005, https://doi.org/10.1002/14651858.cd004509.pub2.
Kirsten Yovino
Author