Improving Low Testosterone Naturally

by Dr. Brie Woodruff

What is Testosterone?

Testosterone is the major sex hormone in males. It contributes to the development of the penis and testes, deepening of the voice, the appearance of facial hair, muscle size, and strength, bone growth and strength, sperm production, and sex drive (libido). 

Testosterone naturally decreases as people age; what is normal for a 20-year-old is not the same as normal for a 60-year-old. However, the prevalence of testosterone deficiency (TD) also increases with age.  TD affects about 30% of men ages 40-79 and is even more common in men with diabetes, hypertension, and/or obesity. TD can reach as high as 80% of men with multiple co-morbidities (the presence of numerous, chronic health conditions).

Low testosterone levels can produce a variety of symptoms in men including:

• decreased sex drive

• less energy

• weight gain

• feelings of depression

• moodiness

• low self-esteem

• less body hair

• thinner bones

So, what can you do to support and optimize testosterone naturally?

Key Factors in Optimizing Testosterone:

• Maintain Ideal Body Weight. This is probably the most important thing a man can do. As belly fat increases, testosterone is converted to estrogen, which can contribute to fat deposition in chest, hips and thighs. This increase in estrogen can also increase risk of enlargement of the prostate and even prostate cancer. With every one-point drop in your body mass index (BMI) your testosterone level will increase by approximately 1 point.

• Manage Blood Sugars/Avoid Developing Diabetes. The risk for developing abnormally low testosterone levels more than doubles in men with diabetes.

• Exercise. A combination of aerobic exercise and weight training has been found to increase the production of testosterone. This also helps prevent the most common diseases that men are most likely to die from, heart disease and cancer.

• Get Good Sleep! Most of the body’s testosterone is made during deep sleep when a person is in Rapid Eye Movement (REM). A disrupted sleep cycle with less time spent in REM has been associated with low testosterone levels. If you have sleep apnea- get it treated!

• Don’t Smoke/Use Tobacco. Tobacco reduces testosterone.

• Avoid Excessive Alcohol. Alcohol (more than two drinks a day), increases the conversion of testosterone to estrogen and we discussed already what that does!

• Limit Exposure to Xenobiotics. Xenobiotics are compounds from the environment that mimic the body’s hormones. These include:

  • Bisphenol A (BPA). BPA is found in plastics. To avoid it, don't microwave food in plastic containers. Avoid plastic containers with the numbers 3, 6, or 7 engraved in the triangle on the product. Buy BPA-free water containers. Drinking water out of containers with the numbers 2, 4, 5, or 7 is OK. Do not drink out of Styrofoam containers.

  • Phthalates. These chemicals are used in plastics, coatings, lubricants, and binders. Many are found in hygiene products such as shampoos and colognes. A useful website on phthalate-free products is the Guide to Less Toxic Products.

  • Organophosphates. These are mainly found in pesticides and herbicides. Eat organic when possible to avoid exposure to them.

• Manage/Limit Stress. Cortisol levels in the blood are indicators of stress levels. Higher cortisol levels can increase fat deposition, resulting in more conversion of testosterone to estrogen.

• Eat Well. Poor nutrition is at the root of many diseases and can also create an imbalance of male hormones.

  • Foods to avoid:

    • Excessive sugar

    • Excessive caffeine

    • Red meat and other sources of animal fat o Excessive dairy products

    • Food dyes

    • Processed foods

  • Foods to include:

    • Green tea

    • Multicolored fruits and vegetables

    • Nuts (particularly Brazil nuts which are rich in selenium—two a day is plenty)

    • Fiber (covered by eating fruits and vegetables)

    • Ground flax seed (1 tablespoon a day)

• Dietary Supplements. To maintain healthy testosterone levels, the changes discussed above will trump any supplement, but the nutrients below have been found to inhibit the conversion of testosterone to estrogen.

  • Zinc (if levels are low): 25-50 mcg daily.

  • Quercetin: 400 mcg daily.

  • Grape seed extract: 100-300 mcg daily. You can get all these nutrients by eating

  • nuts, fruits (grapes and citrus), and vegetables.

  • DHEA: 25-50 mcg daily. This OTC supplement is a precursor to testosterone found in the adrenal gland. It goes down when stress (cortisol) goes up.

Have further questions about your testosterone or how to optimize it?

Schedule a visit with me or one of the other providers in clinic here.

See you in clinic,

Dr. Woodruf

References

Anaissie J, DeLay KJ, Wang W, Hatzichristodoulou G, Hellstrom WJ. Testosterone deficiency in adults and corresponding treatment patterns across the globe. Transl Androl Urol. 2017 Apr;6(2):183-191. doi: 10.21037/tau.2016.11.16. PMID: 28540225; PMCID: PMC5422691.

Erenpreiss, J., Fodina, V., Pozarska, R., Zubkova, K., Dudorova, A., & Pozarskis, A. (2019). Prevalence of testosterone deficiency among aging men with and without morbidities. The Aging Male, 23(5), 901–905. Prevalence of testosterone deficiency among aging men with and without morbidities

Edwards, R. 2020 “Low Testosterone” Passport to Whole Health:VA.gov | Veterans Affairs