Too Much, Too Little: The Testosterone Balancing Act (For All Genders)
Testosterone might be branded as a “male hormone,” but the truth is far more nuanced—and far more important for everyone. From chronic fatigue and low libido to sudden breakouts or unexpected weight gain, testosterone imbalances (both low and high) can quietly sabotage your wellbeing. Here’s how to spot the signs—whether you’re male, female, or somewhere in between—and what to do about it.
Tired? Foggy? Snapping at people for breathing too loudly? Or maybe you're just not quite yourself lately. We often dismiss these shifts as stress or "getting older"—but what if it’s something deeper? Testosterone isn’t just the “man hormone”—it’s a chemical conductor playing a crucial role in energy, mood, strength, sex drive, and even how sharp your memory is. And guess what? It matters just as much for women.
Testosterone is measured in nmol/L. A “normal” range varies by age and sex, but symptoms—not numbers—should always guide testing.
Let’s break down what testosterone imbalance really looks like—in both directions—and in both sexes.
🔻 Testosterone Deficiency
In Men
Testosterone levels in men begin to decline naturally from around the age of 30, decreasing by approximately 1% per year (Harman et al., 2001). Low testosterone—also known as hypogonadism—can result from ageing, injury, or underlying medical conditions.
Symptoms include:
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Fatigue and reduced energy (Wu et al., 2008)
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Reduced libido and erectile dysfunction (Corona et al., 2014)
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Loss of muscle mass and strength (Bhasin et al., 2001)
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Depression, irritability and cognitive changes (Zarrouf et al., 2009)
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Increased body fat, particularly central adiposity (Grossmann et al., 2011)
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Reduced bone density and increased fracture risk (Khosla et al., 2008)
In Women
Although women produce much lower amounts of testosterone, it still plays an important role in sexual function, mood regulation and muscle health (Davison et al., 2005). Deficiency can occur due to menopause, ovarian insufficiency, or adrenal dysfunction.
Symptoms include:
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Low sexual desire and satisfaction (Wierman et al., 2010)
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Chronic fatigue (Basson et al., 2000)
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Decreased muscle strength and tone (Glaser & Dimitrakakis, 2013)
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Depressed mood or low motivation (Kingsberg et al., 2010)
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Reduced bone density post-menopause (Sambrook & Cooper, 2006)
🔺 Testosterone Excess
In Men
Excessive testosterone in men is most often associated with anabolic steroid abuse, testicular/adrenal tumours, or testosterone therapy overdosing.
Symptoms include:
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Aggression and mood swings (Pope et al., 2000)
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Acne and oily skin (Björkhem, 1996)
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Sleep disturbances, including sleep apnoea (Cistulli et al., 1994)
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Testicular atrophy and infertility (Tan et al., 2015)
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Gynecomastia from aromatisation to oestrogen (Bagatell & Bremner, 1996)
In Women
Increased testosterone in women is commonly associated with polycystic ovary syndrome (PCOS). This condition affects around 1 in 10 women in the UK (NHS, 2023).
Symptoms include:
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Hirsutism (facial/body hair growth) (Azziz et al., 2004)
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Acne and oily skin (Lucky et al., 1997)
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Irregular or absent periods (Dunaif, 1997)
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Thinning hair or male-pattern baldness (Yildiz et al., 2010)
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Difficulty losing weight or unexplained weight gain (Pasquali et al., 2006)
How to Naturally Increase or Decrease Testosterone Levels
While clinical interventions (like testosterone replacement therapy or anti-androgens) are sometimes necessary, many people can rebalance their levels through lifestyle changes. Here's what the science says.
🔼 How to Naturally Increase Testosterone Levels
1. Prioritise Sleep
Men who sleep less than 5 hours per night may see a 10–15% drop in testosterone production (Leproult & Van Cauter, 2011). Aim for 7–9 hours of high-quality sleep per night.
2. Exercise—Especially Resistance Training
Weightlifting and high-intensity interval training (HIIT) are both shown to boost testosterone levels (Kraemer et al., 1998; Hayes et al., 2015). Sedentary lifestyles do the opposite.
3. Maintain a Healthy Weight
Obesity is linked with lower testosterone—especially abdominal fat, which increases aromatisation (conversion of testosterone to oestrogen) (Wang et al., 2004).
4. Eat Zinc and Vitamin D-Rich Foods
Zinc is crucial for testosterone synthesis, found in shellfish, beef, seeds, and legumes. Vitamin D3 supplementation also appears to support testosterone levels, particularly in deficient individuals (Pilz et al., 2011).
5. Manage Stress and Cortisol
Chronically elevated cortisol can suppress testosterone (Cumming et al., 1983). Mindfulness, yoga, breathwork and regular downtime all help.
🔽 How to Naturally Lower Testosterone (for those with excess levels)
1. Reduce Insulin Resistance
Particularly important for women with PCOS, lowering insulin levels through a low-GI diet and regular exercise can help reduce testosterone (Moran et al., 2003).
2. Limit Refined Carbs and Sugar
High insulin from sugar and simple carbs can stimulate excess androgen production in women (Diamanti-Kandarakis & Dunaif, 2012).
3. Increase Fibre and Flaxseed
Fibre binds to excess hormones in the gut, and compounds in flaxseed (lignans) may help modulate androgen levels (Sturgeon et al., 1999).
4. Consider Spearmint Tea
Several small studies have found that spearmint tea may reduce free testosterone in women with hirsutism (Grant, 2010; Akdogan et al., 2007).
5. Avoid Unnecessary Supplements or Steroids
Misuse of “test boosters” or anabolic steroids can push testosterone to unhealthy levels and lead to long-term suppression post-use (Tan & Scally, 2009).
Reminder: Always test before you tweak.
Symptoms can overlap—and tinkering with hormones blindly can do more harm than good. If you're experiencing signs of imbalance, start by understanding your current levels with an accurate test.
Why Testing Matters
Diagnosing a testosterone imbalance requires a blood test, ideally measured in the morning when levels are highest. Reference ranges vary, but symptoms—not just numbers—should guide diagnosis and treatment (Bhasin et al., 2010).
At-home testing provides a convenient, confidential way to understand your hormone health. Vitall’s accredited blood tests can help identify imbalances and support a personalised path forward.
Check your hormone levels with Vitall’s Male or Female Hormone Tests. Trusted, discreet, and scientifically sound.
Get Yourself Tested With Vitall's Home Test Kits
Article Reviewed By
Ben Starling MSc. |Commercial Director
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